Health, Physical Education & Creative Arts - 5 1 Author Dheejan Babu Kafle Health, Physical Education Book5 Approved by the Government of Nepal, Ministry of Education, Science and Technology, Curriculum Development Centre (CDC), Sanothimi, Bhaktapur.
2 Health, Physical Education & Creative Arts - 5 Publisher & Distributor Copyright : Publisher First Edition : 2080 B.S. (Based on New Curriculum) Layout : Oasis Desktop Anamnagar, Kathmandu Price : 278/- Print quantity : 2200/- Printed in Nepal Health, Physical Education Book 5
Health, Physical Education & Creative Arts - 5 3 Preface “You can do anything with children if you only play with them.” -Bismark (1815-1898), German Statesman. Children are like the unmoulded clay of a potter. Their young minds begin to incubate mysteries as they interact with the world. Their nature and behaviour have been noteworthy subjects of scholarly research. Even as we sit and wonder about the world of children here, several ongoing studies bring us new facts and theories about children's learning and development. One conclusion from all this research, however, is that the key to the overall growth of children is in our caring and friendly attitude towards them. We should, therefore, work with children in a manner to help them resolve any potential learning and discipline problem. Our broad aim should be to motivate them to adopt a healthy lifestyle and behaviour instead of forcing them to mug up the text. Scholars have shown us that loads of study, corporal punishment, and supra-disciplinary confinements add problems to children, rather than giving solutions, in their growth process. In that scholarly context, this book strives to make the young learners active, creative, and healthy, with practical life tips. Teachers are expected to use the book in the class with an awareness of the juvenile propensities as they creatively engage the students in acquiring knowledge, attitude and skills. We will need to make sure we are not harming their tender bodies and brains. Specifically, this book includes contents as prescribed by the CDC, Ministry of Education, Nepal, in the New Curriculum - 2078 BS. A genuine hope is that the book will contribute to the nation's goal of creating competent citizens by educating the children. “Children aren’t happy with nothing to ignore, And that’s what parents were created for.” -Ogden Frederic Nash (1902-1971), U.S. Humorist. With a deep sense of dedication for the betterment of children, I also hope the teachers, readers and guardians will find value in the book and send me their feedback to improve it in the next edition. Dheejan Babu Kaphle [email protected]
4 Health, Physical Education & Creative Arts - 5 Chapter Title Page No. 1. Personal Hygiene 5 2. Environmental Sanitation 26 3. Food and Nutrition 46 4. Diease and Substance Abuse 57 5. Safety and First Aid 69 6. Drills and Physical Training (PT) 79 7. Athletics and Gymnastics 91 8. Minor, Local and Ball Games 103 9. Yoga 115 10. Drawing and Colour 123 11. Printing and Clayworks 142 12. Singing and Musical Instrument 153 13. Dance and Acting 172 Contents
Health, Physical Education & Creative Arts - 5 5 1 Personal Hygiene Look at the pictures and write their major functions below. Before you get ready to read Write the functions of each sense organs in a sentence: 1. Eye : ................................................................................................ . 2. Ear : ................................................................................................ . 3. Nose : ................................................................................................ . 4. Tongue : ................................................................................................ . 5. Skin : ................................................................................................ .
6 Health, Physical Education & Creative Arts - 5 1.1 Care of the Sense Organs Our body is like a living machine. It always remains active several hours a day. The organs and parts of the body work in mutual coordination with each other. Sense organs are specialized organs that assist us in perceiving our surroundings. They are the essential element of our life and the sole way we can sense our surroundings. In reaction to a specific physical phenomena, sense organs offer the necessary data for interpretation via multiple organs and a network of nerves. These senses influence our associations and interactions with our surroundings. We have five sensory organs, which are as follows: • Eyes • Ears • Nose • Tongue • Skin These five sense organs possess receptors that send information to the respective parts of the nervous system through sensory neurons. Photoreceptors, audio receptors, smell receptors, taste receptors, touch receptors, and thermo receptor cells are all types of cells. We must take care of all sense organs to remain healthy and to perform our works comfortably. PROJECT WORK Construct an imaginary conversation between your nose and tongue on the topic of fresh and rotten foods.
Health, Physical Education & Creative Arts - 5 7 Activity How often do you do the following activities? Mark the frequencies in the blanks below: Frequencies: Twice a day, Once a day, Twice a week, Once a week, i. Washing eyes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ii. Cleaning the tongue . . . . . . . . . . . . . . . . . . . . . . . . . . . . iii. Cleaning earwax.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . iv. Taking bath. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . v. Cleaning nostrils . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Hygiene of Sense Organs Our body has several internal and external organs. The external organs often come in contact with the environment. Our body also produces waste substances such as the dead skin cells, sweat and sebum (fatty materials). Therefore, we must maintain the cleanliness of our sense organs on a regular basis. Washing eyes with fresh water, cleaning tongue, cleaning earwax, taking bath, and cleaning nostrils regularly keep us protected from the diseases of sense organs. Ways of Cleaning and Caring the Eyes To maintain our eye health and to keep our vision sharp, here are twelve points that should be part of your daily routine. 1. Avoid rubbing your eyes The hands are exposed to a lot of dirt, dust and bacteria, and all of these can be easily transferred to our peepers each time we touch or rub them. So avoid putting your hands to the eyes to prevent infection and irritation.
8 Health, Physical Education & Creative Arts - 5 2. Practice frequent hand washing Washing our hands regularly helps us to keep bacteria away and prevent them from getting in contact with your eyes and eyeglasses. 3. Protect the eyes from the sun Exposure to sunlight and UV rays increases your risk for agerelated macular degeneration and may cause cornea sunburn or photokeratitis. It is good to get protected from direct sunlight into the eyes. 4. Stay hydrated Sufficient fluid intake is essential to our body’s overall wellbeing, including the eyes. Enough hydration prevents our eyes from getting dry and irritated. 5. Avoid harmful food and addiction Tobacco, alcohol, and drugs make us more susceptible to macular degeneration and other eye diseases such as cataract. So, we should avoid such substances.
Health, Physical Education & Creative Arts - 5 9 6. Keep a balanced diet Several nutrients including Vitamins C, A, and E are essential for maintaining our eye health. Therefore, we should take a diet that is infused with different foods rich in those nutrients. 7. Keep proper monitor distance and room lighting Computer/TV monitors should be positioned about an arm’s length away from the eyes and 20 degrees below eye level. Prolonged use of cell phone is also harmful for our eyes. We should use them in appropriate ways. 8. Follow the 20-20-20 rule It is the rule in which we look away from our computer monitor and fix your gaze on an object that’s 20 feet away from us. And, in every 20 minutes, we should blink eyes to refresh our eyes. 9. Avoid haphazard eye make-up There are many cases of irritation in eye due to wrong makeup and medicines. We should be cautious regarding that.
10 Health, Physical Education & Creative Arts - 5 10. Get enough sleep Just like the rest of your body, our eyes need to rest. So make sure of sufficient shut-eye each day to keep the eyes healthy. 11. Wear the appropriate eye safety gear for different activities. No matter what we do, we should make sure that our eyes are protected. We should not hesitate to use safety glasses to protect your eyes from dust particles, bacteria, and injuries. 12. Keep the surroundings clean Exposure to dirt and dust can irritate the eyes. Therefore, we must pay proper attention on clean environment. Ways of Caring and Cleaning Nose The nose is a sense organ for receiving the smell sensation. Apart from its sensory function, it is essential for conditioning the air we breathe apart from humidifying and controlling the temperature of the air we inhale. It facilitates optimal oxygen intake and discharge of carbon dioxide. Since nasal hygiene involves keeping your nasal passages clean, clear, and moisturized, it enhances all the functions of your nose and reduces any congestion that disrupts breathing or causes irritation. Some of the major ways to keep our nose clean and healthy are mentioned below:
Health, Physical Education & Creative Arts - 5 11 • It is essential to develop a habit of cleaning nose with clean water every day on a regular basis. • Habit of inserting finger into the nostrils may cause injuries and infections. • Frequent contact of nose with fingers increases chances of bacterial and viral infections into the nose. We must avoid such habit. • Nasal hair filter dirt and debris. Therefore, don't remove nasal hairs, or do it carefully. Hair removing instrument may cause injury to the nose. • Drink plenty of water to maintain nasal moisture. • Avoid smoking or breathing in smoky or dusty air. • Schedule for a regular check-up of nose with an expert. • If any medical problem persists, visit a good doctor or available medical personnel. Ways of Caring and Cleaning Ears Ears receive the sensation of sound and send them to the brain so that brain analyses and we feel sound. In order to care our ear properly, it is better to know about general mechanism of working of the ear. When sound waves enter the ear canal, they vibrate the eardrum, the tympanic membrane. Located behind this fine membrane, within the middle ear, there is a chain of Pinna Ear canal Ear drum Eustachian tube Ossicles Auditory nerve Cochlea
12 Health, Physical Education & Creative Arts - 5 three fine bones, known as ossicles. The vibration carries through from the eardrum in a chain reaction into the last bone, the stapes, which then taps against the membrane window of the fluid-filled cochlea. It is this fluid movement which affects a reaction in the auditory (or hearing) nerve. Considerations of caring for the ears 1. Use hearing protection for loud music and noise If we regularly expose to the sources of loud music or noise, we should protect ears by using earplugs and taking regular breaks from the sound. 2. Don’t expose to noisy places or music at a high volume It is good to stay away from the sources of noise and loud music to protect our ears from being damaged. Loud sound may cause injury to the eardrums. 3. Keep the sound as low as possible on the TV and radio Noise is never good and if the volume of sound producing appliances is too high, a subtle reduction can make positive differences. 4. Don’t use cotton buds Using cotton buds is a common but inadvisable way to remove earwax. Earwax is normal and self-cleans the ear, preventing dust and particles from getting in. Inserting buds or tissues in the ear can also damage your ear canal and ear drum.
Health, Physical Education & Creative Arts - 5 13 5. Have regular hearing tests Regular hearing tests advise us of any issues with our ears. It is good to follow a regular schedule of ear tests. 6. Keep stress under control High levels of stress and anxiety can put pressure on our nerves, blood flow and body heat. These are all triggers for tinnitus (ringing in the ears). So take extra care to try to stay calm. 7. Consultation with expert in ear issues If there is any health issue regarding the ears, immediate consultation to the expert should be sought. It prevents from further aggravation of ear-problems. Ways of Caring and Cleaning Tongue The tongue is a sense organ that perceives taste stimuli. By knowing the taste, we judge the quality of food. Living beings eat food for good taste as their primary action. But, they are filling the nutrient fules for survival and strength. In order to clean the tongue, a tongue scraper is the best option. But, it should be used properly. As the tongue has direct connection with the internal parts of body, it should be cared with the following guidelines properly. Cleaning the tongue regularly can reduce unwanted mouth bacteria
14 Health, Physical Education & Creative Arts - 5 that can lead to bad breath, a coated tongue, plaque buildup, and other oral health conditions. Tongue scrapers are the most effective tools to use for proper cleanliness and good health. However, we can also use toothbrushes and mouthwashes to clean our tongue. Using a toothbrush may be very effective in cleaning the tongue and we may find it easier to use. Here’s how to clean the tongue with a toothbrush: • Choose a soft-bristle toothbrush; shop for brushes online. • Stick out the tongue as far as it will reach. • Position a toothbrush at the back of the tongue. • Brush lightly forward and backward along the tongue. • Spit out saliva that appears during the brushing and rinse out the toothbrush with warm water. • Clean the tongue as usual with clean water. Ways of Caring and Cleaning Skin Skin is a natural outermost protective barrier layer of our body. It is the largest organ of our body. It is an organ of ingegumentary system. The skin helps our body keeping safe from microorganism that come from external environment, regulating temperature and fluid, also in some extent, it protects against sunlight. It also functions as the first line of immunity defense in our body. Skin consists of three layers, which are epidermis, dermis and subcutaneous layer. There are many skin diseases manifest by different people. Skin condition may ranging from simple dryness to severe skin diseases like erythema and scaling. Skin is, therefore, very important for living beings. We can adopt the following measures to keep our skin safe and healthy.
Health, Physical Education & Creative Arts - 5 15 1. Protect the skin from extreme sunlight Sunlight contains ultraviolet and other radiations which are harmful for our health. One of the most important ways to take care of skin is to protect it from the sun. Prolonged sun exposure can cause wrinkles, age spots and other skin problems — as well as increase the risk of skin cancer. We can use sunscreen when there is compulsion to get into the sunlight. 2. Remain away from unhealthy food habit and addiction Smoking and using harmful drugs make our skin look older and contributes to wrinkles. It also narrows the tiny blood vessels in the outermost layers of skin, which decreases blood flow and makes skin paler and damages collagen and elastin fibers that give your skin strength and elasticity. 3. Treat the skin gently and wisely Skin is well-protected by the sebum, an oily substance and other protective substances that are being produced on skin by itself. Excessive cleansing and shaving can make a toll loss of such substances from the skin. Hot water and long showers or baths remove oils from the skin. Therefore, we should limit our bath or shower time, and use warm — rather than hot — water.
16 Health, Physical Education & Creative Arts - 5 4. Avoid strong soaps Strong soaps and detergents can strip oil from our skin. Therefore, it is wise to choose mild cleansers. 5. Eat a healthy diet A healthy diet can help skin remain healthy and natural. It is good to eat plenty of fruits, vegetables, whole grains and lean proteins. Drinking plenty of water helps keep our skin hydrated and healthy. 5. Manage stress Uncontrolled stress can make our skin more sensitive and trigger acne breakouts and other skin problems. To encourage healthy skin and a healthy state of mind, take proper steps to manage stress. Get enough sleep, set reasonable limits, and make time to do the things you enjoy. The results might bring glow on the skin and appearance. 1.2 Importance of Clean Clothes Maintaining our clothing properly is crucial for a healthy lifestyle. We feel good when we are wearing neat and clean clothing. A wise saying that describes the significance of cleanliness in a person's life is "Cleanliness is next to Godliness." Our personalities are enhanced by our clothing, which also covers our bodies. Unclean clothing contains numerous germs and bacteria that can infect our bodies. We get upset and unwell
Health, Physical Education & Creative Arts - 5 17 when we wear dirty clothes. Different fabrics require different cleaning and care techniques for clothing made of those fabrics. While some garments should be hand washed gently, others should be dry cleaned. Some of our clothes require the use of a unique solvent to clean them. The relationship between personal hygiene and health is strong. Cleanliness in our appearance also reflects how we care for ourselves in terms of our footwear, clothing, and other accessories. We typically dress in two layers. Undergarments refer to the internal layer. They are inner vests or T-shirts and underwear. These collect sweat and dead skin cells right next to our skin. In addition to the distinct odor of the sweat, bacteria love to grow on this dirt and produce a foul odor. As a result, undergarments need to be washed more frequently than outerwear. A crucial component of one's dignity is maintaining one's clothing. It is advised to swap out your dirty clothes for clean ones each day. It is necessary to use enough clean water, detergents, or soap when washing dirty clothing. 1.3 Importance of Rest, Sleep and Exercise Importance of Rest and Sleep We all want to keep our bodies looking good, feeling good, and being healthy. Being healthy requires having healthy behaviors and habits. A person must engage in regular physical activity, rest, and sleep as well as keep their body clean to be healthy.
18 Health, Physical Education & Creative Arts - 5 Have you ever seen the equipments in a factory? If one of a machine's components fails, the whole thing won't work. The human body also is like a machine. When one of the body parts malfunctions, we become ill. Thus, regular exercise and rest are necessary for all the organs. Children and the elderly need more sleep, whereas adults only need a little. It takes a good night's sleep for the body to fully rest. Focus your instruction on the life skills that will help the students create healthy lifestyle. Give concrete examples of how to balance your diet, get enough sleep, and exercise. Give more justifications for why getting rest and exercising is important. Without covering our faces, we should sleep with our legs extended. In general, we need 8 to 10 hours of sleep per day. We should make an effort to get into the habit of going to bed and waking up early. The bedroom should be quiet and well ventilated to allow the air to circulate freely in order to get a good night's sleep. Resting
Health, Physical Education & Creative Arts - 5 19 aids in proper food digestion. Freeing oneself from fatigue and boosting one's mental capacity are additional benefits. Importance of Physical Exercise Exercise is defined as the regular, balanced movement of various body parts. Exercise aids in nourishing and strengthening the body's organs. Participating in simple games and organized physical activity at school is necessary for this. Activities like sports and games help people learn skills like teamwork and living in a group. Games and physical activity, a healthy diet, and rest should all be done as needed. Resting the body's organs helps the body fight fatigue. Everybody should regularly engage in physical activity based on their age. Exercise improves digestion, which in turn helps to increase appetite to build lean muscle and promote restful sleep.
20 Health, Physical Education & Creative Arts - 5 1.4 Hygienic Behavior during Menstruation Have you ever heard about menstruation? It is a natural process that occurs among girls and women. Menstruation normally begins at the age of about 11 to 13 years. Maintenance of hygiene and cleanliness during menstruation is very important to remain healthy. Use of menstrual pad, menstrual cup, or other alternative clean materials and devices is very helpful in managing menstrual hygiene. Personal cleanliness is a matter of focal priority during the period of menstruation. The first menstruation is called menarche. During menstruation, a small amount of blood is discharged from the vagina intermittently for a period of 3 to 5 days in a month. Naturally, it recurs every month. As young girls may not have any idea and information about it, they may worry a lot during their menarche. They may have fear and anxiety. If they know that
Health, Physical Education & Creative Arts - 5 21 it is a very natural process that occurs among all females, they can take it easy and become comfortable with menstruation. In order to tackle the problems during the period of menstruation, girls must discuss the matters and share their problems with senior members in the family. They can be mother, sister, aunt, grandmother and other members. 1.5 Roles of Family Members and Friends during Menstruation A daughter starts taking care of her parents and adds so much love and joy to their lives. More than a child, she becomes their friend and provides the emotional support that parents often need as they start to grow older. She ensures they have everything that makes their life better and happier. It is important to talk to daughters before her first period starts to help her understand what to expect. Let's read the conversation below that reveals what the participants in discussion played roles for assisting their family members during menstruation. Guruaama (Teacher) in classroom : Dear students, today we are going to discuss on a quite different topic that is menstrual care at home. Are you all ready? Students : Yes! Guruaama!! Guruaama : Okay, thanks everybody. I hope all of you remember the tasks assigned to you yesterday for today's symposium. Am I right? Students : We are ready Guruaama.
22 Health, Physical Education & Creative Arts - 5 Guruaama : So, first I would like to ask Swastika to tell now what are we going to discuss today. Swastika : Guruaama, as you told us to bring information on how are ladies members in our families provided with proper care during their menstruation period at home. Guruaama : Thanks. You are right. Now, it is the turn of Nisha who proves herself as an eyewitness of menstrual care at her home. Nisha : Thanks Guruaama. I want to share a homeevent here. When my mother was in severe pain during her periods, my dad gave me money to buy pads and went into kitchen for kitchen works. Guruaama : Okay, then? Nisha : My mom went to bed for rest while my dad gave her lukewarm water. Trishna : Guruaama, my sister was crying yesterday due to pain and cramps in the lower abdomen. My mother gave a hot rubber bag to put it on her belly. After few minutes, the pain was relieved away. Usha : When I experienced my menarche at school, it was quite awkward, but my intimate friends helped me to bring comfort.
Health, Physical Education & Creative Arts - 5 23 Guruaama : Oh, how did they help you? Usha : They took me in washroom and help me change the sanitary pads they have brought from school's first aid room. Shivansh : I always help my mom in her works when she gets periods. Guruaama : How often, Shivansh. Shivansh : Eh. That’s once in a moth. Guruaama : You are a genius son of your mother. Thanks Shivansh for sharing these all among us. Activity Choose any three friends from your class and ask them the following questions. Note down their answers in your notebook. i. Is there any special care provided to the lady members during menstruation at your home? ii. Do your senior female family members (mother, sister, aunt etc.) at your home prepare meal for the family during her menstrual period? Share your collection to your friends in the classroom.
24 Health, Physical Education & Creative Arts - 5 Glossary Mutual : experienced or done by each of two or more parties towards the other or others. Phenomena : a fact or situation that is observed to exist or happen, especially one whose cause or explanation is in question. Peepers : a person's eyes Mascular : relating to the macula of the eye Gaze : a steady intent look Congestion : when your nose becomes stuffed up and inflamed Disrupts : interrupt (an event, activity, or process) by causing a disturbance or problem Subtle : making use of clever and indirect methods to achieve something Prolonged : continuing for a long time or longer than usual Odor : a distinctive smell Exercise A. Match the followings A B Avoid Rubbing • sanitary Pad Menstruation • washing hands Soap and water • eyes Harmful germs • twice a day Brush our teeth • found in the environment
Health, Physical Education & Creative Arts - 5 25 B. Complete the following sentences choosing the correct word from the brackets. a. There are ...... ......... .... .sense organs on our body. (five, seven, ten) b. Washing our hands regularly help us to keep ................. away and prevent them from getting in contact with our eyes. (bacteria, worms, insects) c. Computer monitors should be positioned about a ................ degrees below eye level. (20, 21, 22) d. Three small bones in the middle ear are called . . .. . ... . . . (mini bones, ostia, ossicles) e. Menstruation normally begins at the age of about ............... years. (11 to 13, 11 to 15, 11 to 17) C. Answer the following questions: a. What do you mean by sense organs? Write. b. Write any four advantages of caring the sense organs. c. What advantages do we get by washing hands properly? d. Why is menstruation a natural process? e. List out any five measures to take care of our eyes. f. Suggest any four ideas to take care of our skin. g. Why should we wear clean cloths? h. How can we help the lady members in our family during their menstruation period.
26 Health, Physical Education & Creative Arts - 5 2 Environmental Sanitation An interesting story Before you get ready to read Once upon a time, there were two good friends. They were Mayalman and Swachhata. As per their names, Mayalman did not have any sense of cleanliness of his surroundings. But, Swachhata was conscious about the cleanliness of her surroundings. She motivated several friends to plant the trees around their home and in the surroundings. She contacted the local nursery to obtain evergreen plants to increase the greenery of the surroundings. One day, a programme was organised to award the people who were contributing to the cleanliness of their surroundings. The organisers came to the village and started their survey to find out the contributors to environmental cleanliness. They got positive information on the good deeds of Swachhata and decided to award her with a certificate of honour. Since that day, people have started many discussions regarding the contributions of Swachhata on environmental cleanliness in their village. Mayalman was paying his attention to the recent events and activities. He also understood the importance of environmental cleanliness and started helping Swachhata in her mission.
Health, Physical Education & Creative Arts - 5 27 Activity Why did Mayalman start helping in the mission of environmental cleanliness with Swachhata? 2.1 Importance of Environmental Sanitation The organisms which are responsible for causing diseases are called pathogens. They are the root cause of many lethal diseases that exist in the evvironment. If the environment around us is unclean, we may get sick even if we take all the necessary precautions. It is only natural for people to look for means of preventing illness. It could be in the details, like carrying a bottle of hand sanitizer or organizing neighborhood cleanup events. Why is maintaining environmental sanitation so important? All these small actions help, but why? Here are a few justifications for the necessity of environmental sanitation. Environmental sanitation refers to the safe collection, transportation, management and disposal of manmade wastes.
28 Health, Physical Education & Creative Arts - 5 It includes human excreta control, managing solid waste and wastewater, and the control of disease germs and insects. We must keep our home yard, kitchen garden, roads, water sources, and the public places clean to keep ourselves healthy and safe from diseases. Sanitation helps us to protect our health by providing a clean and safe environment that can prevent the transmission of disease. In a clean environment, there is less mobility of flies, mosquitoes and other insects. These insects can transmit many diseases like malaria, encephalitis, dengue etc. In a clean environment, our mental health also becomes calm and good because there is no harmful bad smell. Decaying substances produce harmful gases that can cause headache and irritation to our eyes, nose and mouth. Environmental sanitation also creates an environment with fresh and pollution-free air. Therefore, it is our common duty to keep our surrounding environment clean and safe.
Health, Physical Education & Creative Arts - 5 29 A clean environment interrupts the transmission of diseases. Many pathogens that cause deadly diseases are found in dirty areas like garbage dumps and swamps. This is because bacteria and other disease-causing particles clump and cling on to dirty items. That is how they can sustain themselves. If our environment is not properly sanitized regularly, we have a higher chance of catching an illness, no matter how much we protect ourselves from other threats of diseases. Importance of environmental sanitation can be summarized in the following points. • A clean environment interrupts the transmission of diseases. • Environmental sanitation promotes hygiene. • Maintaining a clean environment creates an aesthetically pleasing environment. • Environmental sanitation keeps the outdoors is clean, so is the indoor cleanliness is also promoted. • A clean environment maintains fresh air around us. PROJECT WORK Examine the cleanliness of different areas of your school and home. Now, assign marks from 1 to 10 according to the level of their cleanliness. Your School Area Marks Gate area Playground area
30 Health, Physical Education & Creative Arts - 5 Teachers' office area Principal's office Your classroom Your home Area Marks Gate area Kitchen Garden Yard and front side of the home Your bedroom Your study room Now calculate the total marks obtained by your home and school. Suggest any three ideas to improve the cleanliness of your home and school to make them a better place to live. 2.2 Methods of Purification of Water and Application of those Methods It’s very important to confirm our water has been purified or it is germ-free before drinking. If water available to us is contaminated, there is chance of onset of diseases. There are various water purification methods that are effective in purifying, and each method has its merits and demerits. Some of the common methods of purification of water are boiling, filtration, chlorination, and iodization.
Health, Physical Education & Creative Arts - 5 31 a. Boiling Boiling water is the cheapest and safest method of water purification. Water sources and or channels of distribution may render unsafe water. For example, parasites and germs are things we may not see by bare eyes, but their effects can be life threatening. In this method, clean water is boiled and left at rolling-boil for 1-3 minutes. Boiled water should be covered and left to cool before drinking. b. Filtration Filtration is one of the effective ways of purifying. This method purifies water and makes it safe for human consumption. Filtration eliminates both large compounds and small, dangerous contaminants that cause diseases with a simple and quick filtration process. Since filtration does not deplete all the mineral salts, water that has been filtered is considered healthier compared to water purified using other methods. c. Chlorination and Iodization Chlorine is a powerful chemical that has been in use for many years to treat water for home consumption. Chlorine is an
32 Health, Physical Education & Creative Arts - 5 effective water purification method that kills germs, parasites and other disease-causing organisms found in ground or tap water. Water can be purified using chlorine tablets or liquid chlorine. Dirty water General Filtration Adding chlorine Waiting:30 min Ready to drink As an off-the-shelf water purification product, chlorine is cheap and effective. However, caution should be taken when using chlorine liquid or tablets to treat drinking water. For example, people suffering from thyroid problems should talk to a medical practitioner before using this product. When using chlorine tablets, it is important to apply them in heated water, as they dissolve well in water that is at 21 degree Celsius or higher. Chlorine tablets kill all bacteria leaving your water clean and safe. Iodine is another substance that may be used instead of chlorine. 2.3 Impacts of Environmental Pollution on Human Health Environmental pollution can be examined under land pollution, water pollution, air pollution, and sound pollution. There are several adverse impacts of the different forms of environmental pollution on human health.
Health, Physical Education & Creative Arts - 5 33 a. Adverse Effects of Land Pollution on Human Health Land is the prime component of environment. All other environmental components are supported by the land. Most of the human activities are carried out on land. People throw solid wastes such as broken glasses, dirty things and other materials that are useless to them. There are two kinds of solid wastes. They are biodegradable and non-degradable wastes. Biodegradable wastes undergo the process of degradation and are decomposed into smaller carbonic molecules that can be used by plants. Non-degradable wastes such as plastic, broken glasses, metallic wastes, etc. remain persisting in the environment for a long duration. Such things destroy the physical and chemical properties of land and reduce the fertility. Land pollution affects both living and nonliving things. Some of the adverse impacts of land pollution are given below: i. Polluted land is the source of bad smell and harmful germs. Various types of diseases spread from such area. ii. Polluted land due to chemical fertilizers and poisons like pesticide is not suitable for survival of plants and animals. The poisonous compounds present in food cycle are transferred to human beings through the food they eat. iii. Land pollution deteriorates the quality of land. It changes the natural state of land. The productivity of land decreases due to degradation of soil fertility. iv. Land pollution affects the natural setting of land and cultural heritage such as religious heritages, cultural sites, etc.
34 Health, Physical Education & Creative Arts - 5 b. Adverse Effects of Water Pollution on Human Health There are main three sources of water: surface water, underground water and rain water. Mostly, surface water is utilized and affected by human activities. Water pollution means the change in physical and chemical property of water which makes it unusable for living beings. Water pollution has the following adverse effects on human health: i. Polluted water causes harmful effects on the health of living beings. ii. Polluted water causes several kinds of water-borne diseases like, diarrhea, dysentery and typhoid. iii. If the polluted water is irrigated, it affects the young plants and crops in adverse way. iv. Harmful chemicals present in the polluted water alter the physiological phenomenon of body systems. v. Polluted water may transmit some of communicable diseases to the plants, if irrigated. c. Adverse Effects of Air Pollution on Human Health Atmosphere has different types of gases. They are nitrogen, oxygen, carbondioxide, argon, sulphur dioxide, etc. If other elements are mixed in the atmosphere and change its natural composition, the air gets polluted. Some gases like
Health, Physical Education & Creative Arts - 5 35 carbondioxide and sulphur dioxide cause acid rain, some gases like CFC deplete the ozone layer and some of them like methane and carbondioxide cause global warming. The mixing of the smokes of traffic, industry dust, and smell of waste materials also pollutes the air. Air pollution affects both living and nonliving things. Some of the distinct adverse effects of air pollution are given below: i. We inhale air from the environment to get oxygen contained in it. If air contains other harmful pollutants, they enter inside our lungs and cause harmful effects in our body. ii. Smoke and dust emitted in the atmosphere disturb the visibility and make the environment dirty. iii. Some industries like cement factory, marble factory, and brick factory emit smoke, dust and other harmful gases in air. When they are inhaled, they affect the physical system of our body. As a result, kidney problem, abortion, anemia, lung disease, eye disease, asthma and even psychological problems can be seen.
36 Health, Physical Education & Creative Arts - 5 iv. Presence of sulphurdioxide and carbondioxide in the air causes formation of sulphuric acid and carbonic acid that causes acid rain. Acid rain deteriorates temples, buildings and monuments made of metals. v. The thick layer of methane, sulphurdioxide and carbondioxide causes greenhouse effect on the earth. As a result, temperature of the earth increases. Global warming has been a burning problem in the recent days. vi. Air pollution is harmful for various living organisms. If they are affected, they may migrate, die, or become extinct. Such effect ultimately alters the ecosystem and food chain adversely. d. Adverse Effects of Sound Pollution on Human Health Unwanted and excessive sound which harms human health is called sound pollution. Intensity of sound is measured in decibel units. If the intensity is more than 45 db, an average person cannot sleep. Long-term exposure to more than 85 db of sound can cause permanent loss of hearing. Crowded public mass with noise, markets, factories and industries, and sources of music like loudspeakers, mike, radio, etc. are the main sources of sound pollution. In the same way, industrial area and heavy construction site are highly affected areas of sound pollution. Some of the adverse effects of sound pollution are described below. i. Much noisy environment affects our hearing ability. It may cause impairment in hearing ability or permanent hearing loss.
Health, Physical Education & Creative Arts - 5 37 ii. In noisy places, we feel mental tension and headache. iii. Sound pollution disturbs our digestive system and sleeping habit which affect the health of people. iv. Noise affects our mind which, in turn, harms our physical condition. 2.4 Methods of Control and Prevention of Environmental Pollution a. Methods of Controlling Land Pollution Land pollution has several adverse consequences on human health. Some of the methods of controlling land pollution are: i. Use of plastics, glasses, and other non-degradable materials should be reduced. Reuse of such materials should be given priority. ii. Solid wastes should not be thrown in open places. iii. The harmful solid wastes released from industries and hospitals should be processed before disposing them. iv. Biodegradable materials such as residue of plants, vegetables and other wastes of plants should be used to make compost manure. v. Broken machines, vehicles, etc. should be recycled or reused as far as possible. vi. Use of chemical fertilizers, insecticides, and pesticides should be reduced. Farmers should be encouraged to use compost manure. vii. Legal provisions should be made on the management of solid wastes. It encourages the people to manage solid wastes properly.
38 Health, Physical Education & Creative Arts - 5 b. Methods of Controlling Water Pollution Controlling water pollution is very essential for the protection of our environment. Some of the ways of controlling water pollution are: i. We should try to reduce household wastes. Such wastes should not be disposed to river, rivulets, pond, lake, well and their surroundings. ii. Wastewater of industries, factories, hospitals and laboratories should be processed properly before discharging. iii. Precaution for the control of soil erosion, landslides and floods should be taken because such natural calamities damage the water sources. iv. Water pollution control programs should be launched at central and local levels. v. Enforcement of legal provisions and their implementation play a vital role in control of water pollution. c. Methods of Controlling Air Pollution There are different ways of controlling air pollution. Some of the main methods are given below: i. Old vehicles which emit more smoke should be replaced by new ones. The vehicles should be inspected from time to time. ii. Solid wastes should be disposed properly. They should not be scattered in the open places. iii. Factories and industries should be established far away from human residence.
Health, Physical Education & Creative Arts - 5 39 iv. Sources of alternative energy like biogas, solar energy and hydroelectricity should be used in place of wood, cattle dung, and petroleum which produce pollutant smoke. v. Tree plantation program should be run in open area and both sides of roads. vi. Public awareness program should be initiated in order to increase people's participation in pollution control activities. d. Methods of Controlling Sound Pollution Sound pollution has several adverse consequences on human health. Controlling sound pollution is the best way for being prevented from such adverse effects. The methods of control of sound pollution are: i. Airports, bus-parks, industrial areas should be away from the residential area. ii. Tree plantation programs should be run in open barren land. Trees absorb sound and control sound pollution. iii. The workers who work in noisy area should use the earplugs or cotton swab in ears to restrict noise in the ears. iv. Walls should be built around the noisy industrial areas which will protect the sound of that area. v. Noisy equipment like mills and generators, etc. can be installed underground. vi. Strict laws against sound pollution should be made and implemented by the government. vii. Awareness programs regarding sound pollution can play important roles in the control of sound pollution.
40 Health, Physical Education & Creative Arts - 5 2.5 Classification of Solid Wastes Solid waste can be classified into organic and inorganic wastes. a. Organic wastes (Biodegradable wastes): Degradable wastes produced from the residues of biotic substances are known as organic wastes. This category of waste is decomposed by certain bacteria and protozoa and complex compounds are spat into simpler ones. The examples of organic wastes are kitchen waste, vegetable residues, and the residue of plant and animal bodies. These wastes are decomposed by microscopic organisms, mix in the soil and get consumed by plants again. b. Inorganic wastes: (Non-biodegradable wastes): The waste which is not degradable is known as inorganic waste. The examples of inorganic waste are plastics, metals, polythene, glasses, etc. This kind of waste does not mix in the soil so easily and can have negative impacts if it enters into our body. 2.6 Methods of Managing Biodegradable Wastes i. Pit Method In this method, the biodegradable wastes are kept safely in a pit of appropriate size. After the pit is filled, the wastes are allowed to be decomposed inside the pit. As the wastes are biodegradable, they ultimately get mixed into the soil. ii. Burial Method If the wastes are foul-smelling and harmful, the burial method is used. In this method, the wastes are collected and buried under the land.
Health, Physical Education & Creative Arts - 5 41 iii. Composting Method It is common practice from the beginning of agricultural age. Farmers use the waste materials produced from herbs, animal dung and other degradable organic substances for preparation of compost manure. Decaying bacteria helps to decompose the wastes and convert them into compost in this process. For this purpose, pits of different sizes can be made to prepare compost. There are major three methods of preparation of compost manure. They are: a. Aerobic method : The prefix “aero-” means air or oxygen. Thus, aerobic method depends on presence of oxygen. It is a method of preparation of compost manure in which the aerobic bacteria decomposes organic matters in the presence of oxygen or air. Aerobic bacteria are those bacteria which respire in aerobic methods. In this method the organic solid wastes are collected in a pit of suitable size. The wastes are turned repeatedly after 4-7 days. This helps in supplying oxygen for the bacteria and accelerates the process of waste decomposition. The manure becomes ready in about one month period. b. Anaerobic method: The prefix “an-” means no or without and “aero” means air or oxygen. Thus, anaerobic method means the method without air or oxygen. It does not depend on the presence of oxygen. It is a method of preparation of compost manure in which the anaerobic bacteria decomposes organic matters in the absence of oxygen. Aerobic bacteria are those bacteria which respire in anaerobic method . In this method the organic solid wastes and mixture of organic sludge are placed alternately
42 Health, Physical Education & Creative Arts - 5 one after other in a suitable pit of about 4 to 5 feet depth. The thickness of waste and sludge layer is made about 9 and 2 inches respectively. After the pit is filled, the pit is covered with a layer of soil or sludge at its top to prevent any leakage of heat from the pit. It is, then, left undisturbed for about 4 - 6 months for its anaerobic decomposition. The manure can be used after the decomposition. iv. Vermicomposting method: It is a method of converting organic wastes into compost manure with the help of certain species of worms like wrigglers and earthworms. In this method, the organic wastes are collected in a safe container and the worms are kept there for composting. Worms consume the organic wastes and produce vermicast or the manure. They reproduce and multiply in number in the container. The time taken by the wastes to be converted into manure depends upon the volume of the wastes and number of worms kept. 2.7 Methods of Managing Biodegradable Wastes Wastes should be managed in the same place from where they are generated. Otherwise, they should be collected and carried to a fixed area where management is possible. There are different ways of managing the solid waste. Among them,
Health, Physical Education & Creative Arts - 5 43 3R method of management of solid waste is popular, 3R stands for Reduce, Reuse, and Recycle. a. Reduce: Reduction of waste is the process of production of solid wastes in minimum amount as far as possible. Wise use of resources helps to reduce waste. People are mainly responsible for generating and managing waste. Reduction of waste helps us to maintain environmental cleanliness which prevents several kinds of diseases. The use of paper bags and baskets in the market instead of polythene bags can be very helpful in this task. We should minimize the use of such materials which are to be thrown after use. b. Reuse: Using the same materials with slight- or no-modification time and again is called reuse. Repeated use of plastic bags and baskets is one example of reuse. Similarly, use of old newspapers as wrappers by shopkeepers is widely practised in our markets. c. Recycle: Recycling uses old wastes to make new products. It is the process of making new useful product by processing waste materials. It cuts down the amount of rubbish and saves natural resources by reducing the need for new raw materials. Items which are most suitable for recycling are the organic matters (plant and animals) which can be composted and used as fertilizers. Similarly, some metals (such as aluminium cans), paper, and plastics are also recyclable.
44 Health, Physical Education & Creative Arts - 5 Glossary Lethal : sufficient to cause death Merit : a good feature or point Demerit : a fault or disadvantage Adverse : harmful Sludge : a muddy deposit Exercise A. Fill in the blanks with the appropriate word given in the bracket. i. The organisms which are responsible for causing diseases are called ...... . . . . . . . . . . (halogens, diseasogens, pathogens) ii. Environmental .......................refers to the safe collection, transportation, management and disposal of manmade wastes. (sanitation, pollution, decomposition) iii. Maintaining a clean ....................... creates an aesthetically pleasing environment. (face, environment, home) iv. ....................... water is the cheapest and safest method of water purification.(Boiling, Filtering, Chlorinating) v. The waste which do not decay is known as ........................ waste. (Organic, Inorganic, Decaying) vi. 3R method of solid waste management stands for Reduce, ....................... , and Recycle. (Reuse, Reset, Retest)
Health, Physical Education & Creative Arts - 5 45 B. Answer the following questions. i. Define and elaborate the meaning of environmental sanitation. ii. List out any five importance of environmental sanitation. iii. How does sanitation protect us from disease? Explain briefly. iv. Describe the process of boiling for purification of water. v. What is filtration? Why is it helpful? vi. How is water purified by the process of Iodization? Describe briefly. vii. How is the environment get polluted? viii. List down any three methods of preventing land pollution. ix. What is sound pollution? How can we minimize sound pollution? x. Discuss the methods of preparing compost manure in your own words.
46 Health, Physical Education & Creative Arts - 5 3 Food and Nutrition Ramu and Sita were friends studying in class five at a local school. Ramu had a good food habit that Sita did not have. Ramu used to bring his tiffin from home. His mother knew that Ramu likes fresh fruits and healthy food. But Sita had a different story. Once she quarreled with her mother not to put her tiffin from home because she likes Panipuri and Chatpate at school. She preferred packed foods which have very less nutritional value. One day Sita became very sick and she was taken to hospital. Doctors said that she had a nutritional deficiency and she should be hospitalised for seven days. She was injected with medicines several times and given very strong medications. She was suggested by her doctors that the disease was caused due to prolonged use of junk foods. Since that time Sita also vowed not to eat junk food but follow good food habits. Before you get ready to read An inspiring story
Health, Physical Education & Creative Arts - 5 47 Activity Discuss the following questions in the classroom under the supervision of your teacher. a. Why did Sita get sick? b. What was Ramu’s good habit? c. What changes were made by Sita in her life after her hospitalization? 3.1 Introduction to Food and Nutrition For the very first concern, we eat food to satisfy our hunger. We eat foods to get nutrients required for our body. Nutrients are the substances in food that our bodies utilise to enable its functions. Our nutrient requirements are determined by our age, growth stage and activity. Nutrient molecules are so small that our naked eye can't see them. Some of the micronutrients are vitamins and minerals such as vitamin B, vitamin C, calcium, and iron. Carbohydrates, proteins, and fats are macronutrients. Eating healthy means following a healthy eating pattern with nutritious and good foods and drinks. We require several types of food in our everyday meals. Basic types of food and their functions are described below. Types of Nutrients Our food contains various groups of nutrients, particularly carbohydrates, proteins, and vitamins. The components of a balanced diet differ according to age, sex, physical activity and the physiological state. Children need more proteins for growth and development. A person who works very hard needs more intake of carbohydrates and fats.
48 Health, Physical Education & Creative Arts - 5 a. Carbohydrates C a r b o h y d r a t e s are the complex organic compounds consisting of carbon, hydrogen and oxygen as constituents. They get combined with oxygen in the body and produce required energy needed for it. They are main source of heat and energy for the body. They can be obtained from the foods including rice, maize, potato, sweet potato, honey, sugar, cane, wheat, barley, sweet fruits, etc. Carbohydrates occupy more than half of the total food in a balanced diet. One gram of carbohydrate produces 4.1 calories of energy in human body. b. Fats Fats can yield more energy than carbohydrates. It is stored in subcutaneous layer and around the intestine. They also prevent the loss of heat from the body. Fats are needed 30-35% of total nutrients in a balanced diet. Fats can be obtained from butter, ghee, meat, fish, egg, milk, oil, etc. Fats can produce more energy than that of carbohydrates. One gram of fat produces 9 calories of energy in human body. Fat is not preferred for production of total energy required as it has various adverse effects including obesity in human body.
Health, Physical Education & Creative Arts - 5 49 c. Proteins Proteins help in reconstruction and repair of lost and wornout tissues of body cells at any part. Proteins are mainly of two types: animal proteins and plant proteins. Proteins are complex molecules synthesized by assembling amino-acids, carbon, sulphur, oxygen, hydrogen, nitrogen, phosphorus, etc. Proteins are required for building up tissues in the body as well as repairing the worn-out tissues of the body. Proteins are obtained from animal food product like meat, egg, milk, etc. and plant products like beans, lentils, gram, pea, etc. Proteins can also produce small amount of energy. They produce energy if there is severe scarcity of carbohydrate and fat in body. d. Minerals Minerals are needed for protection of our body from different diseases. They are also required for the normal functioning of the body. They are naturally found in the soil and in the body
50 Health, Physical Education & Creative Arts - 5 of living things. Iron, calcium, zinc, copper, phosphorus, iodine, sodium, magnesium, molybdenum, potassium are some examples of minerals. Though minerals are needed in small amount, they are crucial for body metabolism. They are taken from the soil by plants. When we take foods of plant products, we obtain minerals. Minerals are also stored in animal products. Minerals are found in meat, milk, egg, fish, wide range of vegetables and fruits. e. Vitamins Vitamins are also grouped in nutrient required for protection. These do not supply energy but have protective functions. Vitamins can be classified as fat soluble (vitamins A, D, E and K) and water soluble (vitamins B complex and C). The sources of vitamins are egg, fish, meat, milk, vegetables, fruits, and external coating of various grains. f. Water Water is the main constituent of human body. Water occupies about 60 to 70 percent of the total body weight. We need to have safe drinking water every day. Water maintains the body temperature, transportation of various substances within the body, balance of electrolytes and salts, absorption of digested food from alimentary canal, as well as excretion of wastes from the body. Body fluids like lymph, blood, hormones, and all secretions contain water as the basic component. It also forms excreta and the waste products from the body.