Health, Physical Education & Creative Arts - 5 51 3.2 Functions of Food and Nutrition Proper nutrition maintains the proper functioning of body tissues and cells. It is essential for survival. It is said that individual's health is a result of what he eats. Therefore, an individual must maintain all sorts of food from different groups so that body can fulfil its requirements for proper functioning and development. The food that we eat should contain appropriate nutritive values. General functions of food and nutritions are as follows: i. To construct healthy body ii. To gain energy iii. To regulate the physiological processes of our body iv. To protect body form diseases and infirmities v. To develop psychological state of person vi. To assist in socio-cultural functions vii. To develop personality viii. To repair and carry out the maintenance of body tissues. 3.3 Ways of Preserving Nutrients and Food We consume different food items from different groups in our everyday food intake. All the food items may not have proper nutrition values in comparison to the volume of food. This is
52 Health, Physical Education & Creative Arts - 5 because nutrient components like vitamins and minerals can easily escape out from food due to improper food handling. Some of the methods of preserving nutrients are given below: i. Rice grains should not be washed many times before cooking. It causes loss of vitamin B-12, which is present on the outer surface of rice grains. ii. Avoid washing vegetables after cutting them into small pieces. It causes loss of nutrients with loss of vegetable sap. It is better to wash vegetables before cutting them into pieces. iii. Many nutrient compounds are broken down and lost due to extreme heat for long time therefore overcooking of food should not be done. iv. Fried food items do not have proper nutrients. Nutrients are lost due to frying. v. Cover the food properly while cooking. vi. The vegetables like carrot, radish, cucumber, onion, etc. which are eaten raw should be cleaned properly before eating. vii. Baking soda should not be used in improper ways. viii. Use of spices should be minimized as far as possible. ix. Fruits and potato peeling should be done thinly because important nutrients are present on the inner layer of peels. 3.4 Selection and Use of Locally Produced Foods Local food is food that is produced within a short distance of where it is consumed. Local food has a shorter time between its harvest and consumption, and it is less likely that the nutrient value has decreased. Food imported from distant
Health, Physical Education & Creative Arts - 5 53 places is often older, has traveled and passes a longer time in distribution centers before it is consumed. Local foods commonly used in an ideal Nepali societies are rice, local vegetables, lentils, local fruits, cereals, dairy products, eggs, and meat of different domestic animals. Goat, chicken, cow, pig, and buffalo are commonly raised domestic animals in Nepal. Common fruits are apple, orange, guava, peach, banana etc. Local food is fresher, lasts longer and tastes better than food that has traveled many miles to become available for us. In addition, locally produced foods might not based on commercial production and hence use of excessive chemical fertilizers and pesticides. Therefore, we can save our health by using locally produced foods. 3.5 Junk Foods Junk food is defined as food that is high in calories from sugar and/or fat but low in protein, vitamins, and minerals. The word refers to a food that is low in nutritional value and high in fat, sugar, salt, and calories. It is usually prepared, cooked, and served quickly. Fig: Junk Food
54 Health, Physical Education & Creative Arts - 5 In the past, people used to eat healthy and home cooked meals. However, nowadays changes have occurred. People, especially young adults, prefer to eat junk food which causes a lot of harmful diseases. If the number of individuals eating fast food started to increase rapidly, it will lead to many serious disadvantages. There are many health risks from eating junk food. Even if it is easy to buy and cheap, does the outcome of health risks outweigh the five minutes of satisfaction that junk food brings? Junk food is a food item that has little nutrition beyond providing fat or sugar. Also, junk food often contains highly processed ingredients. People eat junk food for its flavour rather than to meet their daily requirements of nutrition. Junk food contains a high amount of unhealthy ingredients that affect our body in a bad way. Junk food also affects our brain negatively and excessive fatness is also one of the effects of fast food on the human body. First, children should have knowledge about the adverse effects of junk food so that they can be motivated internally to avoid such foods. In order to help young people and children stop eating fast food, parents should play a role. Glossary Constituent : being a part of a whole Obesity : the state or condition of being very fat or overweight Crucial : of great importance Fertilizers : a chemical or natural substance added to soil or land to increase its fertility. Outweigh : be heavier, greater, or more significant than
Health, Physical Education & Creative Arts - 5 55 Exercise A. Tick (√) the correct answers from the given multiple choices: a. Why do we eat food? i. Just to satisfy our hunger ii. To enjoy and dance iii. To become a smart person iv. To satisfy hunger and get nutrition b. What is nutritious food? i. Food that is delicious ii. Food that is hot and spicy iii. Food that contains nutrients iv. Food that contains ghee c. Which nutrient protects us from diseases? i. Water ii. Carbohydrate iii. Vitamins and minerals iv. Fats d. Which of the following nutrients help in repair of our body? i. Water ii. Carbohydrate iii. Vitamins and minerals iv. Fats e. Which of the following should we avoid strictly? i. Junk food ii. Fatty food iii. Rice iv. Milk
56 Health, Physical Education & Creative Arts - 5 B. Match the following: Bodybuilding nutrients • carbohydrates Energy yielding nutrients • proteins Protecting nutrients • enable body functions Nutrients • minerals and vitamins C. Answer the following questions. i. What is nutrients? Define. ii. How can we protect ourselves from diseases? iii. Make a list of any three nutrients that help in proper functioning of our body. iv. How can we manage balanced food from local sources? What are the advantages of locally available foods? Describe with examples. v. What is junk food? Why is it harmful?
Health, Physical Education & Creative Arts - 5 57 4.1 Introduction to Contagious Diseases and their Preventive Measures Some diseases spread from one person to others while some diseases do not spread. Infectious diseases that spread from person to person directly or without involvement of a third agent are said to be contagious. They are very often caused by the attack of some other organisms like worms, insects, viruses, bacteria or fungi. Contagious diseases (such as the flu, colds, or strep throat) spread from person to person in several ways. One way is through direct physical contact, like touching or kissing a person who has the infection. Another way is when an infectious microbe travels through the air after someone nearby sneezes or coughs. Do you remember the period of Covid-19? How did people try to protect themselves from the disease? Suggest any five ideas that can prevent us from communicable diseases like COVID-19. Before you get ready to read 4 Disease and Substance Abuse
58 Health, Physical Education & Creative Arts - 5 PROJECT WORK Make a group of 5 to 10 friends from class five and visit the nearest Health Service Centre, a hospital, health post, or clinic. Observe the premises of your selected area, sitting at a corner and examine the people’s mask-wearing behaviour. Are most of the people wearing masks on their face? If so, why are they using masks? Did you see any other preventive measures such as washing hands with soap and water or using hand sanitiser? Prepare a short report and present it in the class. Some diseases such as covid-19, tuberculosis, and common cold are transmitted by very small passages like viruses and bacteria. When the disease's germs or pathogens grow in the organs of the respiratory tract, they can be transmitted through air. The organs of the respiratory tract may be the nose, mouth, throat and lungs. The pathogens come out during the process of coughing, sneezing, hiccuping or during normal exhalation and spread in the air.
Health, Physical Education & Creative Arts - 5 59 Very small microscopic pathogens may enter into the nose or mouth of a healthy person while breathing in such contaminated air and they cause the disease. In order to be safe from such contaminated air and diseases caused due to the transmission of pathogens through air, we have to adopt specific preventive measures. We can protect ourselves from such diseases by: i. Staying away from people who show symptoms or after receiving a diagnosis of an infectious disease. ii. Keeping distance from a person suspected to have a disease. iii. Wearing a face mask in public places. iv. Taking a balanced diet to increase the immunity power. v. Using hand sanitiser or washing hands frequently with soap and water. vi. Keeping rooms properly ventilated. vii. Covering the mouth and nose when coughing or sneezing. 4.2 Introduction to Insect-bite Diseases and their Preventive Measures Insects (mosquitoes, lice, fleas, bed bugs) and ticks are able to transmit a number of diseases caused by infectious agents: viruses (chikungunya virus, yellow fever, dengue fever, etc.), bacteria (Lyme disease, plague, etc.), parasites (malaria, sleeping sickness, leishmaniasis, filariasis, etc.). Bugs, including mosquitoes, ticks, fleas, and flies, can spread diseases such as malaria, yellow fever, Zika, dengue, chikungunya, and Lyme. While some cases are mild, these
60 Health, Physical Education & Creative Arts - 5 diseases can be severe and have lasting consequences In order to keep such diseases away we should take food and water safety precautions. Here are some ideas to prevent insect-borne diseases: • Covering as much skin as possible is an important precaution against arthropod bites. • Always use mosquito net while sleeping at night. • Some mosquitoes like Ades and moths are active during daytime, therefore remain protected from insect-bite even during daytime. • Maintain cleanliness around home and yard. Clean bushes, thick herbs, and stagnant water as much as possible. • If possible, long-sleeved shirts tucked into long pants are recommended in areas when there is threat of insect-borne diseases. When hiking in forests or jungles, pants should be tucked into socks. Open shoes should not be worn on hikes or field works.
Health, Physical Education & Creative Arts - 5 61 • Light colored clothes help detect ticks more easily. Therefore, in the suspicious case, it is appropriate to use light color clothes. • Prompt removal of attached ticks can prevent some infections. • Exposed skin should be covered in insect repellent containing the chemical like DDT, permethrin, or malathion. (Precaution: Do not spray repellent on face, instead spray on hands and gently apply to face) • Be aware of dogs, foxes and other animal bites in the probable circumstances. 4.3 Introduction to Zoonotic Diseases and their Preventive Measures Diseases that spread from animals to humans are called zoonotic diseases. Zoonotic pathogens can be bacterial, viral or parasitic, and can spread to humans by direct contact with domestic, agricultural or wild animals, or through food and water. They can cause many different types of illness in people ranging from mild to serious, and even death.
62 Health, Physical Education & Creative Arts - 5 The onset of zoonotic disease is called zoonoses. It can be classified according to the etiologic agent – viral, bacterial, parasitic, or fungal. Some of the most dangerous zoonotic diseases include COVID-19 and avian flu, salmonellosis and the Ebola virus. Zoonotic diseases can be prevented and controlled with the follwoing measures. i. Remain safe from dogbite, and other animal bites. ii. Protect your domestic animals with vaccines to protect them from potential infectious diseases. iii. If any sign of infection is observed in domestic animals and pets, immediate care (treatment and isolation) should be sought. iv. Remain safe from wild animals from bites. Infected fox, bat, and other animals may transmit various infectious diseases. 4.4 Introduction to Non-communical Diseases and their Preventive Measures Non-communicable diseases do not spread from one person to other. They are basically caused due to the disturbance of body functions, unhealthy life style, lack of nutrients, and different types of disorders found in the body systems. There are different non-communicable diseases eg. high blood pressure (hypertension), low blood pressure (hypotension), cancer, tumors, diabetes, asthma, and nutrition deficiency diseases like marasmus, night blindness, anemia, goiter, etc. Heredity, food habit, unhealthy life style, especially physical inactivity, alcoholism, drugs and tobacco use, and malnutrition are the major causes of noncommunicable diseases.
Health, Physical Education & Creative Arts - 5 63 Preventive measures of non-communicable diseases i. Develop healthier food habit. ii. Avoid spicy, oily, fatty, and unhealthy food. iii. Decrease excessive carbohydrate and fats. iv. Avoid tobacco and alcohol use. v. Perform physical exercises like yoga on a regular basis. vi. Maintain physical fitness. Obesity and overweight motivate diabetes to occur. vii. Control mental tensions and enjoy life with happiness. viii. Routine check up of blood pressure, blood glucose, and other tests recommended by physician can indicate the probability of other communicable diseases. 4.5 Introduction to Alcoholism, Its Causes and Preventive Measures Alcohol is a chemical compound which is formed by the decomposition of organic matters. Its main constituent is ‘ethanol’, which generates abnormal brain waves and makes a feeling of different sensation. If alcohol intake is excessive, the person may die due to poisoning or intoxication. If alcohol intake becomes frequent for certain time, it results into and addiction. This condition is known as alcoholism. Alcoholism
64 Health, Physical Education & Creative Arts - 5 has been a common problem of Nepal, persisting equally in rural, urban, underdeveloped, developed areas. There are various types of alcohol in markets. Common causes of alcoholism Alcoholism is a problem throughout the world. There are different causes of alcoholism according to specific geographical reason and the culture people follow there. Some of the causes of alcohol intake are: i. Some people have misconception that it is a part of entertainment and recreation in some feast and festivals. ii. Some alcoholic users try to create the rumur that alcohol is nedded to celebrate the festivals. iii. There is misconception to some addictors that using alcohol removes away tireness, pains and sufferings of a person. iv. Some people take alcohol by pressure and request from friends and relatives who are addicted to alcohol. v. There is misconception that uses of alcohol reduces tension and mental stress. Prevention and Control of Alcoholism Alcoholism has been a problem all over the nation. In both rural and urban areas, the trend of alcohol intake among all age groups of people has been increased these days. It is easily available in our markets and everybody can purchase various brands of alcohol easily which is not good. So, we should stop using the alcohol. Following measures can be adopted for prevention and control of alcoholism. i. Awareness program should be conducted.
Health, Physical Education & Creative Arts - 5 65 ii. Proper knowledge and information about the harms of using alcohol should be included in formal and nonformal educational programs. iii. The cultural and religious norms promoting alcoholism should be discouraged. iv. Alcohol should be banned in public places. v. Strict laws and rules should be made to manage the production and distribution of alcoholic substances. vi. We should initiate an organized effort for rehabilitation of drunkards. We should remain far from drunkard friends circle. vii. There should be utilization of free time in recreational and creative activities. 4.6. Effects of Alcoholism Immediate or short-term effects i. Some people believe that alcohol acts as a stimulant. It increases uncontrolled physical and verbal activities. ii. Some people take it as depressant to some people. In such effect, the physical and verbal activities decrease down. iii. The person vomits if the intake is excessive. iv. Body becomes imbalanced and passive. In case of excessive intake, unconsciousness may occur. v. Causes impaired, blurred, or double vision due to imbalanced movement of eye muscle. vi. Loss of short-term memory.
66 Health, Physical Education & Creative Arts - 5 Long-term effects Physical Effects i. Alcoholism decreases the performance of body systems. ii. Liver is affected severely, leading to liver damage or cirrhosis. iii. It causes infertility. iv. Digestive system is affected adversely. v. Symptoms of ageing start earlier. Mental Effects i. Thinking capacity and creativity decreases. ii. Loss of memory is experienced. Social Effects i. The drunkard loses social prestige. ii. Social relationships are disturbed. PROJECT WORK Draw any three pictures in a chart paper that illustrate the adverse effects of alcoholism. They may be cancer, liver cirrhoss, and loss of social prestige. Select one best drawing and paste it on your activity or board in the classroom.
Health, Physical Education & Creative Arts - 5 67 Exercise A. Tick (√) the correct answer from the given multiple choices. a. What is a insect-borne disease? i. Diseases of insects. ii. Diseases of mosquitoes. iii. Diseases of human. iv. Human diseases caused by insects bite. b. Non-communicable diseases are caused due to …………. i. Insects ii. Pathogens iii. Lack of nutrients iv. Exercise c. Which of the following is a contagious disease? i. Flu ii. Cancer iii. Asthma iv. Diabetes d. Which of the following diseases is transferred by animal bite? i. Rabies ii. Typhoid iii. Malaria iv. Diarrhoea e. Which is the social effect of alcoholism? i. People hate drunkard. ii. Alcohol causes cough. iii. Alcohol cause liver damage. iv. There is waste of money. Glossary Precaution : measure taken in advance to prevent something dangerous Stagnant : having no current or flow Repellent : able to repel a particular thing Indispensable : absolutely necessary Stimulant : a substance that raises levels of physiological or nervous activity in the body.
68 Health, Physical Education & Creative Arts - 5 B. Match the following: A B contagious disease • • liver cirrhosis insect-borne disease • • scabies animal-bite disease • • typhus fever alcohol • • rabies C. Answer the following questions. a. What is a contagious disease? Define. b. What are the animal bite diseases? Give examples. c. Make a list of any five foods that help in protecting us from contagious diseases. d. How can we remain protected from insect bite? Suggest five ways. e. What is alcoholism? What are its consequences? f. How can we prevent and control alcoholism in our society? Elaborate with examples.
Health, Physical Education & Creative Arts - 5 69 5 Safety and First Aid Before you get ready to read Activity Have you ever heard about accidents? Some of your friends might have heard about unforgettable stories of accidents. Select any two students from your class and let them tell their stories about accidents in the class. Guess the probable causes of these accidents and tell them to your teacher.
70 Health, Physical Education & Creative Arts - 5 Introduction to Safety and First Aid We meet with various types of accidents at different circumstances. Some of them may be unavoidable but most of them can be prevented by taking proper precautions. Safety is the process of taking appropriate precautions for the prevention of accidents and injuries. Safety education is the process of changing our behaviours to be safe from potential dangers and probable accidents or injuries. Safety education helps us to be careful about the risks in different situations. Though all the accidents may not be preventable, we can reduce the chances of accidents if we are careful and conscious about safety measures. Using a zebra cross while crossing the roads, wearing a helmet while riding on a bike, avoiding crowded areas at the public places, and being careful while using sharp instruments are some of the examples of safety measures. Activity Make a list of equipment and medicines kept at school for the safety and first aid with the help of your teacher. Present your list in the classroom. 5.1 Safety Measures to Remain Protected from Accidents on Roads Roads are common for all people. In some places, roads are overcrowded whereas it is empty in some places. Roads are busy mostly in town areas and empty in rural areas. There are some important rules to follow to maintain safety on the roads.
Health, Physical Education & Creative Arts - 5 71 i. Follow the traffic rules strictly. ii. Use footpath while walking. iii. Follow the traffic signals and traffic lights while crossing busy roads. iv. Use an overhead bridge or zebra crossing to cross the road. v. Never play on the road. 5.2 Safety Measures to Remain Protected from Drowning into Water Drowning is to be under the surface of water in such a way that there is accumulation of unwanted water through various ways and suffocation due to lack of air in water. Drowning is a common problem in ponds, wells, rivers, lakes and similar other water resources. People, especially children, must be well aware about it for its prevention. Infants sometimes get drowned in water containers at home. Big buckets, bowls, and other water containers should not be kept open filled with wa-
72 Health, Physical Education & Creative Arts - 5 ter. Water tank should be kept covered well and out of reach of the children and infants. Safety measures against drowning i. We should not go near the deep water resources and reservoirs unnecessarily. ii. If there is some important reason to go there, always have a company and be careful. iii. Learn swimming and help others to learn it. A good swimmer does not get drowned. iv. Manage fence around ponds, lakes, and such big water reservoirs. v. Control small children from playing around the places with risk of drowning. vi Indoor water containers like buckets, bowls, water tanks, etc. must be kept covered well and out of the reach of children. 5.3 Safety Measures to Remain Protected from Dog-bite Dog is one of the most popular domestic animals liked by many people in the world. It is natural that dogs are faithful and obedient towards their masters. They bark and sometimes bite others. If a healthy dog bites a person, it makes a simple wound and bleeding only. First aid for wounds or cuts is applicable in such conditions. Dog bite becomes dangerous
Health, Physical Education & Creative Arts - 5 73 when the dog is infected with rabies. If the dog is infected by rabies, the person must wash the bitten part with soap and clean water. After washing it, the wound should be covered and the victim should be taken to hospital as soon as possible to take anti-rabies vaccination. 5.4 Introduction to First Aid ‘Aid’ is assistance or help given to somebody in a difficult situation. Difficult situations may arise due to an accident, injury or any sort of sudden harm. Therefore, ‘first aid’ should be understood as the first assistance or help given to a casualty until a medical personnel and service becomes available. The availability of medical personnel and service can be made in two ways: • By taking the victim to a medical centre. • By calling an ambulance or doctor to visit the victim. First aid is given by any person around the victim. There may not be an expert at the time of accidents or injuries. Therefore, everybody must have the knowledge of first aid. The education of first aid brings knowledge, attitude and behaviour in students to help the wounded, injured, fainted, drowned, cut, animal-bitten and other people having similar sudden health problems in different situations.
74 Health, Physical Education & Creative Arts - 5 Importance of First Aid There may not be an expert at the time of accidents or injuries. Therefore, everybody must have knowledge of first aid. The education of first aid brings knowledge, attitude and behaviour in students to help the wounded, injured, fainted, drowned, cut, animal-bitten and other people having similar sudden health problems in different situations. Therefore first aid is very important in saving the life of casualty. First aid is important: i. To save the life of the casualty victim before an appropriate medical care becomes available. ii. To make medical care available for the casualty victim as soon as possible. iii. To provide proper rest and consolation to the victim. iv. To provide artificial respiration and heart movement if necessary. v To prevent from excessive blood loss in case of bleeding due to accidental cuts and injuries. vi. To avoid further worsening of the victim's condition. vii. To provide right and truthful information about the victim and nature of accident or injury to the medical personnel. In order to meet the objectives of First Aid, we must have some of the essential materials with us. Let’s manage the first aid box with the following procedure. i. Manage a wooden or a durable fibre/plastic box of a small bag-size. ii. Manage to keep the following materials as far as possible.
Health, Physical Education & Creative Arts - 5 75 They come in use to save a casualty’s life if used properly. A basic first aid kit may contain: • Bandages and dressings – a few adhesive bandages and gauze dressings to cover wounds. • Antibiotic cream – check the expiration date. It is used to avoid infection. • Scissors to cut dressings, clothing, rope, seatbelts and more. • Needle-nose tweezers to pull out splinters, ticks, thorns and rattlesnake fangs, plasters in a variety of different sizes and shapes. • Small, medium and large sterile gauze dressings, used to cover the wounds or cuts. • Sterile eye dressings. • Triangular bandages. • Crepe rolled bandages. • Safety pins. • Disposable sterile gloves.
76 Health, Physical Education & Creative Arts - 5 • Tweezers which are used to make grip on bandages, wound debris etc. Activity Make a list of first aid materials managed at your school: 1. . . . . . . . . . . . . . . . . . . . . . .. . . . . . ... . . . . . . . . . . . . . . . . . . . . . . 2. . . . . . . . . . . . . . . . . . . .. . . . . . . . ... . . . . . . . . . . . . . . . . . . . . . . . . 3. . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . .. . . . . . . . . . . . . . . . . . 4. . . . . . . . . . . . . . . . . . . . . .. . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . 5. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ... . . . . . . . . . .. . . . . . . . . . . 6. . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . ... . . . . . . . . . . . . . . . . . . . . Glossary Casualty : A person who is injured or affected by an accident, disaster, or war. Dressing : A sterile pad or compress used to cover a wound to promote healing and protect it from infection. Gauze : A thin, transparent fabric used for dressing wounds, typically made of cotton. Infected : A condition that occurs when harmful microorganisms such as bacteria, viruses, or fungi invade the body and cause illness or disease. Reservoir : A natural or artificial place where something is collected and stored for future use, often used in the context of water storage or disease transmission. Suffocation : A condition where a person or animal is unable to breathe due to a lack of oxygen or excess of carbon dioxide in the environment. This can be caused by many factors, including choking, drowning, or exposure to toxic gases.
Health, Physical Education & Creative Arts - 5 77 Exercise A. Tick (√) the correct answers from the given multiple choices. a. The measures followed to remain safe from accident and injuries are called: i. Medical treatment ii. First aid iii. Safety measures iv. Security measures b. While crossing the road we should use ................ . i. Zebra crossing ii. Concrete Road iii. Clean areas of the road iv. Footpath of the road c. Big buckets are dangerous for ................ for drowning. i. Adolescents ii. Adults iii. Children iv. Infants d. ................ becomes dangerous when it is infected with rabies.. i. Dog-bite ii. Accidents iii. Injuries iv. Bug-bite e. First aid should be understood as the first assistance or help given to a casualty until a ................ becomes available. i. an expert ii. hospital iii. medical personnel and service iv. health post
78 Health, Physical Education & Creative Arts - 5 B. Match the following: Drowning • safety on the road First aid box • rabies Zebra crossing • water Dog-bite • crepe bandages C. Answer the following questions. a. What is safety? Why is it important? b. How can we remain safe while walking on roads? Suggest any four ideas. c. What are the probable .health consequence of drowning? How can we prevent drowning? d. How do you prepare yourself to be protected from dogbite? e. List out the general things to be kept in a first aid box?
Health, Physical Education & Creative Arts - 5 79 6 Drills and Physical Training (PT) Before you get ready to read 6.1 Introduction Drill is one of the physical activities with a repeated set of body movements. It is performed under the commands of a commander. It is a method of disciplined training. It teaches the group to work as a team. While performing drills, the students are asked to be in a line (or file) in groups of 5 to 6. The teacher Activity Draw any three pictures that show your school’s morning assembly activities related to physical exercises.
80 Health, Physical Education & Creative Arts - 5 or a commander gives commands for the drill and the students perform accordingly.Drills are performed at school on special occasions like Saraswati Puja, sports week, and parents day. Drills make the school student smart and disciplined. 6.2 Some of the Basic Drills: ‘stand at ease’, ‘attention’, ‘right turn’, ‘left turn’, ‘about turn’, ‘quick march and halt’, ‘right/left eye’, ‘eyes front’, and ‘fall in’. Activity Practise exercises below with the help of your teacher and friends. Stand at Ease It is a position with comfort or ease. The legs are about 25cm apart and palms of both hands are crossed back at the level of waist. Attention It is the position of straight upright legs, hands, and trunk. The feet touch each other at the rear but toes are a little bit apart. Body does not move till any other command is given. Right Turn When the command ‘right turn’ is given by the commander, all the students turn their body rightward in 90 degrees. While turning right, the right leg touches the ground with its sole and the left leg with its toes.
Health, Physical Education & Creative Arts - 5 81 Left Turn When the command ‘left turn’ is given by the commander, all the students turn their body leftward in 90 degrees. While turning left, the left leg touches the ground with its sole and the right leg with its toes. About Turn When the command ‘about turn’ is given by the commander, all the students rotate their body leftward in 180 degrees and come back at the same position. While turning, the left leg touches the ground with its sole and the right leg with its toes.
82 Health, Physical Education & Creative Arts - 5 Quick March and Halt When the command ‘quick march’ or ‘march forward’ is given by the commander, all the participants start raising and stepping the right and left legs alternately with the command ‘left…right…left… left…right…left…’ They raise their legs about 15cm above. Hands are swinging simultaneously with the movement of legs. All the students advance with raising and stepping movement of their legs. With the command of ‘halt’, the participants step straight on the ground with their left foot first and the right foot next to stop all body motions at once. Right Eye/Left Eye This command is given when the troop is advancing ahead. With the command ‘right eye’, all the troop members turn right at a time. Similarly, their heads turn left with the command ‘left eye!’. Eyes Front When the troop is performing a ‘right eye’ or ‘left eye’ command, the commander gives this command to bring them in a normal front-facing position. As soon as this command is given, all the troop members look straight forward.
Health, Physical Education & Creative Arts - 5 83 Fall In It is a drill command given to the scattered participants to gather again for the next drill exercise. As soon as the command is given, all the troop members gather in a line to start the next drill exercise. 6.3 Physical Training Introduction The term ‘physical’ means the things or activities related to our body. ‘Training’ means the process of repetitive practice for developing certain competencies. In this context, physical training (PT) is the practice of systematic and scientific movement of body parts in a predetermined order. It helps us in keeping our body fit and healthy. PTs are performed following commands from a commander. The commands are generally given with counting numbers one, two, three, four, etc. in a successive order. Some examples of PTs are given below: PT-ONE: STRETCHING THE BODY Initial position : Stand at ‘attention’ position.
84 Health, Physical Education & Creative Arts - 5 Counts: One : Extend the hands frontward and upward. Two : Raise the hands upward. Three : Extend the hands sidewise Four : Return to the initial position and bring the crossed hands in front of the waist. Final position : Bring the hands in front and keep on the waist making them crossed. PT-TWO: EXERCISE OF HANDS AND LEGS Initial position: Stand erect with joined legs and crossed hands in front. Counts: One : Flex the knees and gradually extend the hands straight sidewise. Two : Extend the knees straight, raise the soles up, bring
Health, Physical Education & Creative Arts - 5 85 the crossed hands in front of the waist, and lower the soles down simultaneously. Three : Flex the knees and gradually extend the hands sidewise. Four : Extend the knees and bring your hands to the initial position. PT-THREE: EXERCISE OF THE ARMS Initial position: Bring both the hands in front of the waist making them crossed at the wrists. Counts: One : Extend the hands sidewise and raise them upwards to cross them in front of the forehead. Two : Lower the crossed hands down and extend them sidewise. Three : Come into the initial position and raise the crossed hands upward.
86 Health, Physical Education & Creative Arts - 5 Four : Extend the hands sidewise and bring them down to cross in front of the waist. PT–FOUR: EXERCISE OF THE CHEST Initial position: Bring both the hands in front of the waist making them crossed at the wrists. Counts: One : Extend the legs about 20cm apart and extend hands sidewise. Two : Raise the hands up, bring them down from the front, and make them crossed in front of the waist. Three : Extend the hands sidewise, tilt the head backward, and extend the chest forward. Four : Bring both the hands in front of the waist making them crossed at the wrists, legs are still extended apart.
Health, Physical Education & Creative Arts - 5 87 PT–FIVE: EXERCISE OF THE WAIST Initial position: Extend the legs about 20cm apart and keep hands down sidewise. Counts: One : Raise the right hand sidewise, raise it upward, and gradually bend it leftward. Two : Return into the initial position slowly. Three : Repeat the count one. Four : Repeat the count two. With four consecutive counts repeat the exercise of the above-mentioned counts for the left hand. Practise up to sixteen counts at minimum. Final position : Come back to the initial position with the hands down sidewise and legs about 20cm apart. PT–SIX: EXERCISE OF THE BACK Initial position : Stand with the hands down sidewise and legs about 20cm apart.
88 Health, Physical Education & Creative Arts - 5 Counts: One, two, and three: Bend the trunk frontwards from the waist and try to touch the ground with fingers. Four : Come to the initial position. Five, six, and seven : Bend the trunk backwards from the waist, keeping both hands on the waist. Eight : Come back to the initial position. Repeat the exercises with the further count up to sixteen. PT–SEVEN: EXERCISE OF CHEST AND WAIST Initial position : Stand with the hands down sidewise and legs about 20cm apart.
Health, Physical Education & Creative Arts - 5 89 Counts: One, Two : Rotate the trunk rightward keeping left hand in front of the waist and right hand at back. Three, Four : Rotate the trunk leftward keeping right hand in front of the waist and left hand at back Five : Extend both hands leftwards straight from the left shoulder. Six : Extend both hands rightwards straight from the right shoulder. Seven : Extend both hands leftwards straight from the left shoulder. Eight : Stand in the initial position. Repeat the exercises similarly up to sixteen counts and start again from count one. Practise it a few times. Activity Practise the above mentioned physical training at school with the help of your teacher and friends.
90 Health, Physical Education & Creative Arts - 5 Glossary Flexion : The bending or movement of a joint, such as the knee or elbow, to decrease the angle between two body parts. Palm : The inner surface of the hand between the wrist and the fingers. Simultaneously : Occurring at the same time often used to describe actions or events happening in coordination. Trunk : The main part of the body, excluding the head, arms, and legs. It includes the chest, abdomen, and back. Exercise A. Answer the following questions. a. What is a drill? Define. b. Why is drill important for us? c. On what type of occasions are the drill exercises performed at school? d. What is physical training and how does it help us remain healthy?
Health, Physical Education & Creative Arts - 5 91 Imagine that you have planned to note down all the tasks that you will do tomorrow for maintaining your body healthy. What may be the probable tasks? List them. Before you get ready to read 7.1 Introduction to Athletics The physical exercises consisting of running, throwing, jumping, and walking are called athletics. Some of the major practices of athletics are short race, long race, relay race, high jump, and long jump. Running and racing are the major athletic activities. Athletics has many benefits for us. If we perform regular athletic exercises we can get the following advantages. 7 Athletics and Gymnastics
92 Health, Physical Education & Creative Arts - 5 i. Improving fitness ii. Getting an opportunity to socialise iii. Increasing concentration iv. Improving memory and logical power v. Building a stronger heart, bones and healthier muscles vi. Encouraging healthy growth and development 7.1.1 Running in group Running or race is a quick race completed within a few seconds to minutes. There are three steps to be followed by an athlete participating in a short race. They are : • On your mark • Get set and • Go Running practised in group increases the adjustment skills in race competitions. While running in group, it is helpful to make lines along which the participants follow their run. Running strengthens calf and thigh muscles, joints, abdomen and waist-muscles. The skills of running increases gradually with repeated practice and performance.
Health, Physical Education & Creative Arts - 5 93 7.1.2 Crouch Start in Running A crouch start is a type of body position that sprinters take up before beginning their race. It involves the body being held in a crouched pose before springing off of the back foot. The crouch start is divided into the following stages: a. " On Your Marks" Both feet are touching the ground. b. " Set" Heels press forwards. c. "Go" : Trunk straightens and lifts as both feet press hard against the blocks. Hands lift from ground together then swing alternatively. d. Acceleration: Now the athlete accelerates along the race course. 7.1.3 100 meter race Race performed for less than 400 metres distance is called a short race. 100 metre race is also performed as a short race. It is a quick race completed within a few seconds to minutes. There are three steps to be followed by an athlete participating in a short race.
94 Health, Physical Education & Creative Arts - 5 They are : • On your mark • Get set and • Go When there is the first command ‘on your mark’, the athletes crutch down at the starting line touching the ground with their hands. They raise the buttocks, extend knees, and get almost ready to run with the second command ‘get set’. The third command ‘go’ is meant to start the race. They apply the total effort to lead themselves along the race course after this command. In order to perform well in the 100 metre race, we can practise in the 50 metre race and 75 metre short race in the beginning. 7.1.4 Long Jump and High Jump Long jump and high jump are very good exercises for our body. We can make our body smart, fresh and flexible by performing regular long jump and high jump exercises. Long Jump Long jump is one of the field activities of athletics. The athletes try to cover the longest distance they can. The athlete who can cover the longest distance is declared the winner. Long jump improves the strength of the muscles of legs and stomach as well.
Health, Physical Education & Creative Arts - 5 95 High Jump High jump is one of the athletics which is performed by attaining higher distance by jumping upward. This item of athletics increases muscular strength and endurance. The steps of performing a high jump are approach run, take off, flight, and landing. At school, we can perform high jump simply by using the hands as illustrated in the picture. In this method two friends cross catch their hands with the finger and make a horizontal bar like structure in place of the horizontal bar. We can also use a short piece of rope to perform a high jump at school. Long jump and high jump follow some specific steps for better performance. Approach Run It is the first step taken after getting the signal from the umpire. The athlete runs 7 to 9 steps and gains energy for the jump. Take Off Take off is an important step taken by leaving the ground with adequate strength on their legs.
96 Health, Physical Education & Creative Arts - 5 Flight Flight is the action in air. During high jump, the athlete tries to cover the higher distance to cross the horizontal bar. In the case of long jump the athlete tries to cover a longer distance on the ground. Landing In this step, the athlete comes back to the ground safely after the performance in air. It is done by taking off legs and hands one after another. The athlete tries to balance his or her body to be safe from injuries while landing. Activity Practise high jump and long jump at school with the help of your teacher and friends. 7.1.6 Hop Race It is a race performed by jumping forward with joint legs. Before the race starts, the participants stands behind the start line with joint-leg position. When the commander gives them command to start race, they move forward in hopping motion.
Health, Physical Education & Creative Arts - 5 97 Hopping race is an interesting game that gives us good exercise for our body. In order to play the hopping race we need to stand on the file. There are destination marks at a distance of ten to twenty metres in front of the file. The player standing in the front position starts hopping, reaches the destination mark, and returns to stand at the end of the file. The second participant starts hopping forward. In a similar way, all the players complete their run. This game can be played as a hopping relay by making different files of various groups of players. Activity Practise hopping race as illustrated in the picture with the help of your teacher and friends at school. 7.1.7 Cross Skipping It is a modified technique of skipping, in which the hands are kept crossed in front of the waist. Look at the illustration below and practise accordingly under the guidance of teacher.
98 Health, Physical Education & Creative Arts - 5 7.1.8 Group Skipping It is also a modified technique of skipping, in which a long rope is used to accomodate 5 to 8 people to perform together. As the rope is very long, it is supported by two people. Look at the illustration below and practise accordingly under the guidance of teacher. 7.2 Gymnastics Gymnastics is a sport that includes physical exercises requiring balance, strength, flexibility, agility, coordination, and endurance. The movements involved in gymnastics contribute to the development of the arms, legs, shoulders, back, chest, and abdominal muscle groups. Some of the common gymnastics arts are turning upside down in and balancing the body. Before practising gymnastics we should participate in a ‘warming-up' exercise. It prevents us from severe injury to the muscles and other tissues.
Health, Physical Education & Creative Arts - 5 99 7.2.1 Rolling Rolling is one of the most popular gymnastics that is performed by making body roll on a smooth surface. Rolling gymnastic can be performed with forward roll and backward roll. Look at the picture and practice rolling gymnastics under the command of teacher with your friends. 7.2.2 Swinging and Climbing down on a Rope A rope can, simply, become an appropriate tool for a number of items in gymnasics. Climbing and descending exercises increase the muscular strength and flexibility of various muscles. We can practise this exercise on a hanging rope, a pole or a tree. We should be very careful to prevent accidents while climbing up and descending down. Practise the exercise with the help of your teacher and friends according to the illustrations given below.
100 Health, Physical Education & Creative Arts - 5 7.2.3 Rolling the Body Laterally We can practise this item of gymnastics by laying on a smooth ground. During the process of gymnastics our body has to be kept in balance at many positions. Therefore keeping balance of the body at various positions is a basic skill of gymnastics. We can practise this with the help of teachers and friends. Balancing the body at different positions includes balancing on the head, balancing on abdomen, balancing on the hands, etc. The athelete roll his/her body laterally as shown in the figure below: 7.2.4 Balancing Body in Different Positions During the process of gymnastics, our body has to be kept in balance at many positions. Therefore keeping balance of the body at various positions is a basic skill of gymnastics. We can practise this with the help of teachers and friends. Balancing the body at different positions includes balancing