Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 101 Pet, strayed and scared dogs may attack us. Do not irritate a dog in the name of playing with it. For example, tugging at their tail to make it growl, messing with their food, waking up them from sleep unnecessarily. The accident which occurs on the road is termed as road accident. The road accident is one of the major causes of death in Nepal as well world. Pedestrian means the person who walks on foot on the road to reach the destination. Every good citizen has equal role and responsibility to control the road accidents. The pedestrian, passengers, vehicle staffs and all users of the road have great role to minimize the accidents. A. Select the best options and put tick mark inside the brackets ( ). 1. What should we do as a passenger inside the bus? a. use seat belt ( ) b. play Music and Dance ( ) c. keep body parts out of window ( ) 2. Why should we wear helmet while driving bike? a. to be safe from traffic police ( ) b. to be safe from head injury ( ) c. to be smart in driving ( ) 3. We should ____________ all the street dogs to be safe from dog bite. a. rescue from the street ( ) b. vaccination ( ) c. kill ( )
102 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 4. Which of the following is a cause of the accident on the road? a. limit speed ( ) b. lane discipline ( ) c. high speed ( ) 5. We should not go to rescue a drowned person if we do not have __________ a. swimming skill ( ) b. motorcycle ( ) c. whistle ( ) 6. The person who provides first aid service is _________________ a. doctor ( ) b. volunteer ( ) c. first aider ( ) 7. We should not block the road to celebrate festival such as Shibharatri, etc. because it may cause __________ a. traffic jam ( ) b. happiness ( ) c. accident ( ) 8. The use of ________________ is danger across the river. a. life jacket ( ) b. balloon or tube ( ) c. long rope ( ) 9. In any sort of accident or road jam / pressure, the traffic police will reach at you. Only, you have to make a call to _________, helpline number. a. 103 ( ) b. 100 ( ) c. 101 ( )
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 103 B. State short answer of the following questions. 1. What is safety? Define. 2. Define safety measure. 3. Write an importance of safety measure. 4. What is an accident? Define. 5. Define first aid in your own words. 6. Why is first aid important? 7. Introduce first aid box in brief. 8. Give the definition of road accident. 9. What is drowning? Write. 10. Who is a pedestrian? Write. 11. Draw a traffic light and color it. C. State long answer of the following questions. 1. Write about the necessity of first aid box. 2. Enlist the preventive measures against drowning. 3. What are the preventive measures of dog bite? Mention. 4. Write the preventive measures that should be followed by pedestrian. 5. Write the preventive measures that should be followed by vehicle staff. D. Name the following traffic signs.
104 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) E. Which of the following activities may cause the road accident? Please, tick inside the box.
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 105 Project Work Prepare a first aid box with a manual and keep at home and school.
106 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) PART 2 PHYSICAL Education Estimated Teaching Hours: 32 Hours (Working Hours)
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 107 Estimated Teaching Hours: 4 Hours (Working Hours) Drill and Physical Training 6 Unit COURSE CONTENTS: Lesson Topics 1. Drill (Kawaz) 2. Physical Training
108 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) Lesson 1 Drill 1.1. Introduction Drill (Nepali: Kawaz) is an activity that practices a particular skill and often involves repeating the same thing several times. It is an action to perform the activities in disciplined ways. It is intended to train, especially in a military exercise. It is a set of physical activities. In some of schools, army-style drills are used to instill a sense of discipline for the children and scout. The school can organize drill or parade to celebrate parent’s day, annual sport meet and national days. A Group of students ready for drill to mark Annual Sport Meet of a School A scenic view of drill in Rastrapati Running Shield Competition 1.2. Drill Commands Drill cultivates team building skills and social behaviors. It is instructed and led by a drill commander. Drill commands are oral orders given by a commander or leader, usually in two parts. The preparatory command states the movement to be carried out and gets you ready to execute the order. We can use whistle, drum and band instruments along with the performance of drill actions.
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 109 There are many drill commands. They are also termed as instructions. Cover up, stand-at-ease and attention are preparatory commands of drill. Cover Up Stand-at-Ease (front view) Stand-at-Ease (rear view) Observe the morning assembly of your school and write about cover up, attention, stand at ease and mark time in short. You can also discuss among friends before writing. 1.1 Let’s learn about some more drill commands and practice. 1. Quick March Quick-March is a command of fast marching pace. This is a pace of 120 counts (steps per minute).It shall always be given to ensure that team step off in time with a band or another teams / troops which is already on the march. Quick-March is given on successive right feet of the group which is already moving, i.e., QUICK on the right foot of the marching troops and MARCH on the next right foot. Rule of Quick March 1. First: Making alert like The team will march quickly.
110 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 2. Second: Giving command like Mark……….. Quickly!!! 3. Third: In Action Marking quickly immediately along with the command. Figure 3: A Beautiful Scene of Quick March /Time Set up two bands of your friends for quick march and follow the given activity: a) Give the command of “Quick March” and b) Immediately move ahead counting 1-2 (1 for left leg, 2 for right leg) c) Move your right hand at 1 and left hand at 2. 1.2
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 111 2. Eyes Right This command is given in March time or stand-at-ease position. It is a kind of honor or salute to the special guests or VIP of the functions. The commander orders the Eyes Right command after crossing a fixed line in March time. The steps to perform Eyes Right: a) On the command, students turn their neck to the right side and make parallel to the right shoulder. This continues up to command of Eyes Right. b) On the command of Eyes Right, the commander makes the flag lower and turns towards the right side striking in air. The flag rod must be parallel to the ground. Both eyes must be parallel to flag and watch the guests or VIP. The left arm must be attached to the body. c) The rest of the students must turn their sight to the guests or VIP. The trunk must be straight up and both hands must be swung in air along with March of foot. Eyes Right is going on till next command. A group of students performing Eyes Right
112 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 3. Eyes Front This command is a termination of Eyes Right. The commander orders when s / he and all the students of team cross the end line of Eyes Right. The commander lifts up the flag and turns his eyes sight and neck to the front. Similarly, other students also turn their eyes sight and neck to the front. The commanders lead them to dismiss on the ground. A group of students performing Eyes Front 4. Mark Time It is also said March Time. This is essentially a stationary march with the knees coming up parallel to the ground or the foot dangling (hanging) six inches off of the ground. It starts from attention position. On the commander’s order, the students start with the left leg followed by the right. The thigh should be lifted coming parallel to the ground. Students can count Left Right Left Right….. along with gestures of left and right legs. It can go for sometime until the Halt is given by the commander.
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 113 5. Halt This command is rest for the March. It is given by the commander while right leg is lifted. Students shout Check after this command and knock the ground by right leg. They further shout 1 (for left leg) and 2 (for right leg) and come on attention position by knocking left and right legs on the spot or ground. The Command: Halt Use the house flags and organize a demo for the various drill commands under the supervision of game teacher or scout coordinator. 1.3
114 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) Key Points Drill (Nepali: Kawaaz) is an activity that practices a particular skill and often involves repeating the same thing several times. In some of schools, army-style drills are used to instill a sense of discipline for the children and scout. Drill cultivates team building skills and social behaviors. Drill commands are oral orders given by commander or leader, usually in two parts. The preparatory command states the movement to be carried out and gets you ready to execute the order. Quick-March is a command of fast marching pace. Eyes Right command is given in March time or stand at ease position. It is a kind of honor or salute to the special guests or VIP of the functions. Eyes front is a termination of Eyes Right. The commander orders when s / he and all the students of team cross the end line of Eyes Right. Halt command is rest for the March which is given by the commander while right leg is lifted. A. State the given statements whether true or false. 1. Drill commands are oral orders given by the commander or leader. 2. The special guests or VIP gets salute in the command of eyes front. 3. Students shout “Check” after halt and knock the ground by the right leg. 4. Quick-March is given on successive right feet of the group which is already moving.
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 115 B. Answer the following short questions. 1. What is the definition of drill? 2. What is quick marching? 3. Name the preparatory commands of drill. 4. Write the different commands of drill. 5. What is quick marching? 6. Differentiate between eyes right and front. C. Write long answer of the following questions. 1. Describe the drill command mark time. 2. What is halt? Explain in detail. 3. Why should school organize drill or march pass? Explain.
116 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) Lesson 2 Physical Training 2.1. Introduction Physical training has a relationship with physical activity of human body. In short, it is known as P.T. and its Nepalese translation is Sharirik Byaayam. The activities of limbs, head and trunk are associated with physical training. We can perform all physical trainings in single and mass. Physical training is a set of several physical activities. In layman concept, it is a regular and professional deed of military force. It carries great significance in school, college, scout and all the people same as security forces. Hence, it is being an integral part of people. The following points comprise the importance of physical training: a. It provides full exercise to different parts of the body. b. It creates fitness, agility and flexibility. c. It keeps our body and its part healthy. d. It rids off from physical and mental illness. e. It develops the collective or team work skill. 2.2.Physical Training (PT) There are several physical trainings designed for the school children. However, the following set of thirteen different trainings is designed by curriculum development center (CDC) under Ministry of Education, Science and Technology (GoN). The center is located at Bhaktapur. In Figure 4; Physical Training
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 117 the previous grade, you learned and practiced PTs numbered 1 to 7, although these are also included in this unit for your convenience only. Let’s discuss and learn PT number 1 to 13.You can drill all the PTs in rhythmic way. PT Number: 1 [Body Stretching] Procedures: i. Stand in erect position keeping the both hands on the side line of the body. ii. Raise your heels and hands up from the front. iii. Lower the heels and hands down from the front. iv. Repeat the action of Step II. v. Repeat the action of Step III. vi. Continue counting up to the 16th count. vii. Stand erect with crossed hands in the front at the 16th count. Figure 5; PT No 1 -Step by Step Actions
118 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) PT Number: 2 [Limbs Training] Procedures: i. Stand in erect position keeping both hands on the side line of the body. ii. Cross hands and bend knees. iii. Raise your heels and stretch the arms sidewise facing the palm ground. iv. Lower the heels and hands down. v. Continue up to 16 counts. vi. Cross hands and bend knees at the 16th count and stand with crossed hands. Figure 6; PT No 2-Step by Step Actions PT Number: 3 [Arms Training] Procedures: i Stand in erect position keeping the both hands on the side line of the body.
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 119 ii Raise your heels and stretch arms above the head through the sideways swing. iii. Put hands down with a swing and stretch arms sideways at the shoulder. Figure 7; PT No 3-Step by Step Actions iv. Repeat the action of Step II. PT Number: 4 [Chest Training] Figure 8: PT No 4 -Step by Step Actions Procedures: i. Stand in erect position keeping the both hands on the side line of the body.
120 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) ii. Stretch your feet and arms sideways. iii. Lower the hands and cross them in the front. iv. Rasise the hands up and pull the head back looking upward. v. Repeat the action of Step III. vi. Continue up to the 16th count and repeat the action of Step I. PT Number: 5 [Waist Training] Procedures: i. Stand in attention position. ii. Stretch your feet. iii. Stretch right arm above the head and bend the trunk towards the left side of the body. iv. Put your hands down and stand stretching the feet. v. Stretch left arm above the head and bend the trunk towards the right side of the body. vi. Put your hands down and stand stretching the feet. vii. Repeat the actions of Step III to VI up to the 16th counts. Figure 9; PT No 5 -Step by Step Actions
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 121 P T Number: 6 [Backbone Training] Procedures: i. Stand in attention position. ii. Stretch your feet. iii. Bend your trunk forward keeping the legs straight and try to touch the ground by the tips of fingers. iv. Raise your trunk and head straight. v. Bend your trunk backward, keep the legs straight, put your hands at hips and look towards the sky. vi. Raise your trunk and head straight. Also, put your hands down. vii. Repeat all the actions of Step III to VI up to the 16th counts. Figure 10: PT No 6-Step by Step Actions P T Number: 7 [Chest & Waist Training] Procedures: i. Stand in stand-at-ease with hands at the sides. ii. Count 1, 2,3 and 4: hit the feet on the ground and swing the arms first to the left and then to the right below the waist. iii. Repeat the swing left and right, then swinging above the shoulders. iv. Bring the arms to side of the body. v. Repeat the Step I, II and III up to 15 counts.
122 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) vi. Stand in attention position keeping the hands at side of the body, fingers pointing the ground. Figure 11: PT No 7-Step by Step Actions PT Number: 8 [Shoulder & Neck Training] Procedures: i. Stand in attention position. ii. Stretch your feet sideways and touch both shoulders with fingers bending elbows. iii. Raise your heels, stretch arms above the head and look straight. iv. Lower the heels and put your hands down. v. Repeat all the actions from Step II to IV up to the 16th count. Figure 12: PT No 8 -Step by Step Actions
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 123 P T Number: 9 [Chest Training] Procedures: i. Stand in attention position. ii. Stretch your feet sideways. iii. Bend your trunk to the left side to touch the left toes with fingers by stretching arms. iv. Raise your trunk straight and keep the hands side of the body. v. Stretch the hands sideways. vi. Put your hands down and push both arms straight back and stretch the trunk. vii. Put your hands down and stand in straight with stretched legs. viii. Bend your trunk to the right side to touch the right toes with fingers by stretching arms. ix. Raise your trunk straight and put your hands on the sideline of the body. x. Repeat all the actions from Step II to IX up to the 16th counts. Figure 13: PT No 9 -Step by Step Actions PT Number: 10 [Body Whirling] Procedures: i. Stand in attention position.
124 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) ii. Stretch your feet sideways keeping both hands extended along the body. iii. Rotate your trunk from the left side making a big circle in the air. Keep both arms extended during rotation of the trunk. iv. Raise both your extended arms upwards partly while rotating the trunk from the left side. v. Stand in erect stretching the foot. vi. Rotate your trunk from the right side making a big circle in the air. Keep both arms extended during rotation of the trunk. vii. Raise both your extended arms upwards partly while rotating the trunk from the right side. viii. Stand in erect stretching the foot. ix. Repeat the action of Step III to V up to the 16th counts. Figure 14: PT No 10 -Step by Step Actions PT Number: 11 [Body Bounce / Jumping Jack] Procedures: i. Stand in attention position. ii. Count 1, 2, 3 and 4 and jump lightly in each count.
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 125 iii. Count 5, 6, 7 and 8 and jump in each count stretching both hands and legs. iv. Repeat all the actions of Step II and III up to the 16th counts. v. Stand in straight position joining legs, crossing the hands and keeping at the abdomen. Figure 15: PT No 11 -Step by Step Actions PT Number: 12 [Body Cooling A] Procedures: i. Stand in attention position. ii. Cross your both hands and keep over the abdomen. iii. Count 1 (one), bend your knees lightly, up down crossed hands gently standing in toes. iv. Stand in attention position and stretch your both hands side wise at the shoulder level. v. Count 2, put your hands down, cross hands and keep at the abdomen standing in heels. vi. Repeat all the actions of Step II to V up to the 16th times.
126 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) vii. Stand in attention position. Figure 16: PT No 12-Step by Step Actions PT Number: 13 [Body Cooling B] Procedures: i. Stand in attention position. ii. Count 1 and 2, take long inhale, hands up through the front. iii. Count 3 and 4, put your hands down sidewise and take long exhale. iv. Stand in attention position. Figure 17: PT No 13 -Step by Step Actions
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 127 1. Organize a workshop to set up a PT schedule in the presence of PT Master or HPE teacher. Display your PT schedule in the classroom and follow it. 2. Divide your whole class into 4 to 5 squads including equal members. Recruit the leaders for all squads and deploy them with squad in the sport ground of school. Practice all the PTs (1 to 13) according to your PT schedule. 2.1 Key Points Physical training has a relationship with physical activity of human body. The activities of limbs, head and trunk are associated with physical training. Physical training is a set of physical activities. There are several physical trainings designed for the school children. Physical training carries great significant role in school, college, scout and all the people same as security forces. Physical trainings are designed by curriculum development center (CDC) under ministry of Education, Science and Technology (GON). A. State the name of the following PT (Physical Training) Number. i. PT (Physical Training) No 1: _______________________ ii. PT (Physical Training) No 3: _______________________ iii. PT (Physical Training) No 5: _______________________ iv. PT (Physical Training) No 7: _______________________ v. PT (Physical Training) No 8: _______________________
128 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) vi. PT (Physical Training) No 10: _______________________ vii. PT (Physical Training) No 12: _______________________ viii. PT (Physical Training) No 13: _______________________ B. Answer the following short questions. 1. Define physical training in your own words. 2. Write an advantage of physical training number 2. 3. State an advantage of physical training number 4. 4. Write an advantage of physical training number 6. 5. State an advantage of physical training number 9. 6. Write an advantage of physical training number 11. 7. Why do we need physical training? Give reason. C. Write long answer of the following questions. 1. Enlist the advantages of physical training. 2. Elucidate physical training in your own words with suitable examples.
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 129 Estimated Teaching Hours: 10 Hours (Working Hours) Athletics and Gymnastics 7 Unit COURSE CONTENTS: Lesson Topics 1. Athletics Sprint, High Jump, Long Jump, Skipping and Balance Race 2. Gymnastics Balancing, Rolling, Hanging and Falling
130 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) Lesson 1 Athletics 1.1. Introduction Physical education is an educational process which makes us fit and well externally and internally through different activities. It instructs wide range of physical activities to the school children. The fast-growing school children must learn about the physical education. It is really hard to imagine physical education with zero physical activities. Women Athlete in 13th SAF, Kathmandu Athletics is a large event of sport. This sporty event encompasses walking, running, throwing and jumping. These all events are basic foundation for all the sports because all the sports have a strong connection with these events. They enhance the fitness of the body and mind. It provides beautiful techniques and skills to us for the sound mental and physical development.
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 131 1.2. Athletic Events Let’s discuss and practice the following athletic events. a) Running Running is a speedy motion of the body to cover certain distance. The distance connects two points or lines starting and finishing. It is the most common athletic event. It can be practiced on the track and open ground. It can be an individual and collective. There are two general methods to start the running. These methods are standing and crouch start. The standing start includes two commands but unlikely crouch start consists of three commands. i) Standing Start and Command This start of running deals with long race and group race (Marathon). The long race means race more than 3000 meter (3 kilometers). It is also said long distance running. Command of Standing Start 1. On Your Marks i. Place one foot forward - behind, not on the line - pointed directly down the track as shown. ii. Place your other foot back (about one foot space) pointed directly down the track; lift your heel as shown. iii. Your feet should be about shoulder-width apart as shown. Figure 18: Icon of Athletics Figure 19: On Your Mark
132 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 2. Go or Run i. Drive your arms and legs forward as shown. ii. Step through with the back foot first as shown. 1. Please, observe the adjacent photo of a race. What type of start is going to follow? Write. Ans: _______________________________ 2. Make teams of athletes and practice all the commands of the start. 1.1 ii) Crouch Start and Command The crouch start is for the short distance running. The short distance running is commonly known as sprint and the runner is sprinter. The sprint covers the running distance less than 800 meters. Figure 19: Go / Run
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 133 Command of Crouch Start 1. On Your Marks i. Place your front foot a forearm’s length behind the start line. ii. Place the knee of your back leg on the ground level with your front foot. iii. Place your hands shoulder (width apart) behind, not on the line. 2. Set i. Raise your hips slightly higher than your shoulders. ii. Make sure that both your legs remain bent (front leg at about 90 degrees and back leg at about 120 degrees). 3. Go / Drive i. Drive your back leg forward. ii. Swing your arms hard. Please, set up few teams of your class mates for sprint and practice the commands on your mark, set and go respectively. 1.2 Figure 21: On Your Mark Figure 22: Set Figure 23: Go / Drive
134 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) iii) Short Distance Race (75 and 100 meter) and Practice The running covers the distance up to 800 meters. The sprinters run in the straight track to accomplish the distance. The track has two lines starting and finishing line including lanes. Sprinters (Junior) at On Your Marks for 100-meter Race in an Annual Sport Meet of a School In sprint, the most common events are race of 50-meter, 100-meter, 200-meter and 400-meter. We discuss and practice race of 75 to 100 meter in this unit. Before running, we need preparedness to block the physical disturbance. We should involve in warm up activities. These activities are enough to protect us from injury and treat the lethargic. We can do the following activities to warm up our body and mind: Walking fast Tumbling Physical exercise Light jumping Light jogging in straight or curved path
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 135 Draw a straight line on the ground and place the cones in different locations as shown in the figure down. The distance should be at least 25 meters. Make a team of your friends and start to run regularly around the track. It boosts up your skill of running. Figure 25 1.3 Draw a rectangular track on the ground and place the cones in different locations as shown in the figure down. Make a team of your friends and start to run regularly around the track. This activity improves your running skill. Figure 26 1.4
136 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) b) High Jump and Technique High jump includes both running in the track and jumping in the field. Hence, it is a track and field event of athletics. It is played in the sand pit or sponge. The athletes jump at a point to cross the certain height in air. Figure 27: Playing High Jump There are several techniques of high jump. The scissors jump is one of the fabulous techniques. The cross bar or ribbon and two vertical bars are used in high jump. There are five basic steps of high jump. These steps are mentioned below: 1. Approach (Run) 2. Take off 3. Flight 4. Clearance 5. Landing Figure 28: Sequence of High Jump
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 137 Which step of high jump represents the given image? Write. ..................................................................... 1.5 i) Scissors Jump Technique The scissors jump is a simple, less complicated jump in high jump. It is done by following the same run way as the track. Instead of throwing yourself backwards over the bar, you cross over the bar in a sitting position with your back straight and your legs extended in front of you. Make the files of your friends and practice scissors jump technique under the instructions of the game teacher. You should involve in warm up exercises before doing. 1.6 Figure 29: Scissors Jump
138 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) c) Long Jump Long jump is a track and field event of athletics. It includes both running in the track and jumping in the field to cover the certain distance. The sand pit or spongy mat can be used as the field. There are four steps of long jump. 1. Run up In the run up phase, you attempt for consistency and speed. It is also said as approach. 2. Take off Your takeoff leg is the one that stays on the ground to support your weight when you kick the ground. Sequence of Long Jump 3. Flight It is flying in the air to jump. 4. Landing It is landing of the athlete’s body in the field. Make files of your friends and practice long jump under the instructions of game teacher. You should involve in warm up exercises before doing activities. 1.7
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 139 d) Skipping The skipping is a good locomotors skill for the people of all age groups. However, it is suitable for the children and obese people. You can play with the couple of friends in a same skipping rope or different. Scissors Jump There are multiple modes to jump by using skipping rope for example: single skipping (single free style), double skipping (double Dutch), three-person skipping (three - person free styles), cross skipping, skipping with swing rope, scissors skipping, etc. Let’s discuss and practice cross skipping and skipping with swing rope in this unit.
140 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) i. Cross Skipping and Activity We should cross the hands and grip the skipping rope at the gripping space. The swing direction of the rope should be changed either clockwise or anticlockwise. Cross Skipping Please, take a skipping or jumping rope of suitable length and start to jump on the ground. Count the skips and keep the record. You can also compete with your friends. 1.8 ii. Skipping in Swing Rope and Activity This type of skipping is quietly thrilling to the players. We can play solely and in group mode. In group format, we should make a team of 4 to 5 players and require a team coordination.
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 141 Let’s do the following acts to practice: a. Make a file of your friends including 4 to 5 members. b. Appoint any two friends to swing the rope. c. Swing the skipping rope in any direction. d. Start to jump along with the swing rope as shown in the image and count the skips. Figure 30 1.9 Choose your best couple and practice the skipping and count the skips. You can compete with other couples in the field. 2.0
142 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) Key Points Physical education is an educational process which makes us fit and well externally and internally through different activities. It is really hard to imagine physical education with zero physical activities. Athletics is a large event of sport and this sporty event encompasses walking, running, throwing and jumping. Running is a speedy motion of the body to cover the certain distance. There are two general methods to start the running. These methods are standing and crouch start. The both standing and crouch start include three different stages: on your mark, get set / set and go. The short distance running covers the distance up to 800 meters. The track has two lines starting and finishing line including lanes. In sprint, the most common events are race of 50-meter, 100-meter, 200-meter and 400-meter. Before running, we need preparedness to block the physical disturbance. In high jump, the athletes jump at a point to cross the certain height in air. The scissor jump is a simple, less complicated jump in high jump. Long jump is a track and field event of athletics that includes both running in the track and jumping in the field to cover the certain distance. The skipping is a good locomotors skill for the people of all age groups. A. Match the following items appropriately 1. Skipping 200 meter Race ( ) 2. High Jump Locomotor Skill ( ) 3. Sprint Long Race ( ) 4. Standing Start Track and Field Event ( ) 1200 meter ( )
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 143 B. Write short answer of the following questions. 1. Define physical education in your own words. 2. What is an athletic? Define. 3. What is running? Define. 4. Name the starts of running. 5. What is the meaning of sprint or short-distance running? 6. Write a difference between short and long-distance running. 7. Distinguish between standing and crouch start of race. C. Write long answer of the following questions. 1. What is your idea to improve your performance in the race 75 to 100 meter? 2. Explain “On Your Marks” command of standing and crouch start. 3. Describe the command “Set” that is used in crouch start. 4. Which is the common command for both standing and crouch start? Write and explain. Project Work Please, divide your whole class into groups of girls and boys. Set up the different teams and organize an intra class friendly competition of skipping (single free style) with the help of your ECA and HPE Department.
144 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) Lesson 2 Gymnastics 2.1. Introduction Gymnastics is a kind of adventurous sport. It includes the balancing, rolling, climbing, hanging and falling locomotor skills. These skills make our body flexible and dynamics. These athletic events are highly effective for the physical and mental development of the school children. The serial descriptions of these sporty events are presented below: 1. Tumbling / Rolling (Paltanbaji) Tumbling is an activity to roll the body like a wheel. There are two modes for the tumbling. a. Rolling Forward (Front Handspring) It is a rolling of whole body to front side. Observe the following figures and follow the steps. Figure 31: Rolling Forward A Hanging Kid on the Rope
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 145 Make a file of your friends and practice the rolling forward with the help of team leader like showing in the figure given below. Figure 32: Rolling forward with the help of friend 2.1 b. Rolling Backward (Back flip) and Activity It is a rolling of whole body to back side. Observe the following figures and follow the steps to practice. Figure 33: Rolling Backward Warning! Please, do not commence any tumbling / rolling activities of gymnastics without warm up exercises.
146 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) Make a file of your friends and practice the rolling backward with the help of team leader as shown in the above figure. 2.2 Precaution! Please, do not practice alone in the beginning phase of gymnastics. You should take the grand support of seniors for the prevention of injury and other physiological problems. 2. Climbing, Hanging and Falling Activity These are amazing activities for the children. The children can climb and hang on the vertical pole, horizontal bar or rope, tree and fall down on the ground or sporty mat. These activities make the limbs, bones and whole body flexible and agile. The children should have the good attention and instructions from the teachers, parents and seniors to be safe from injury. Let’s discuss on the different activities of climbing, hanging, rolling, falling and their practices. a) Climbing / Hanging on the Rope and Falling
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 147 Figure 34: Activities for the hanging, climbing and falling on the Rope Make a file of your friends and practice the climbing, hanging and falling activities one by one. You can use rope, swing and vine of tree for these activities but be sure of your personal safety before activity. 2.3 b) Hanging and Rolling on the Horizontal Bar Figure 35: Activities for the hanging and rolling on the Horizontal Bar
148 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) Make a file of your friends and practice the hanging and rolling activities one by one. You can use beam of goal post, swing and twigs of tree for these activities, although be careful on your personal safety before activity. 2.4 c) Hanging and Rolling on the Vertical Pole or Bar Figure 36: A boy is climbing on the Vertical Wooden Pole Do you like to climb on the tree and upright pole? If so, practice this activity in your school, home and surroundings. Please, keep in your mind; you need direct supervision of your teacher, parent and brother / sister for your personal safety. 2.5
Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) 149 Warning! Please, do not start any gymnastic activities without warm up exercises for the prevention of injury. 3. Balancing Activity The body balancing is an activity that protects us in different situation. We can use hand, legs, head, backbone, abdomen and other organs to cultivate this skill. Some common body balancing activities are described below: a) Body Balance and Shape We can turn our body into different poses and keep the balance. Some common balancing poses are listed down: Crane pose: standing in one leg like a crane Sleeping on the floor like a cobra Being a cricket umpire with raising an index finger Elephant pose: turn your head by catching nose and crossing hands and stand In adjacent photo, a crane is standing by one leg. Try to stand like crane by the leg. You can also practice in groups. Do not forget to share your feelings among the friends. 2.6 Body Balance with the help of Stick
150 Health, Physical Education & Creative Arts - Book 5 (Approved by CDC) b) Marble-Spoon and Head Balance Race Spoon race, marble race and head balance race are amazing games to balance both body and mind. The maximum distance of the race / walk is 100 meter. Let’s discuss on spoon race and head balance respectively. i) Marble - Spoon Race The marble-spoon race is a kind of traditional local game, in which a participant walks down the course with a marble on the spoon. All participants put a spoon with marble in their mouths. Marble-Spoon Race Required Materials Spoons, marbles or Table Tennis balls, ribbon and whistle