Health, Physical Education & Creative Arts-6

(vi) Laboratory equipment should be kept safely and out of reach of
small children.

(vii) Proper safety education should be given to the students of all
classes.

(viii) Children should be trained to dispose waste materials properly in
dustbins and containers.

(d) Safety measures to be applied in playground

Playground is the place where students and players play games. Pupils
become very active on the playground. There may be minor to serious
accidents during games and practices. Therefore, everybody must be
careful in the following safe ways while playing and practising games
on the playground.
(i) Games should be played obeying the rules strictly.

(ii) Warming-up exercises make our body flexible. Therefore, they
must be performed before starting games.

(iii) Playground must be free from injurious materials like broken
glasses, needles, metal pieces, stones, bricks etc.

(iv) Playground should be made as soft as possible according to the
nature of games played there.

(v) Children should not be allowed to play without the care of teacher
or instructor.

(vi) Discipline should be maintained during the games.

(vii) Newcomers should be informed well about the condition of the
playground and general precautions to be taken.

Introduction to First Aid

‘Aid’ is assistance or help given to somebody in a difficult situation.
Difficult situations may result 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.

Health, Physical Education & Creative Arts - 6 51

Loosen tight
clothing

Lay the person

Cushion the on the ground

person's' head

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 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.

(a) Haemorrhage (bleeding)

Haemorrhage is also known as
bleeding. It is the condition of
flow of blood out from the blood
vessels and capillaries. There are
two types of bleeding. One of
them is internal and another is
external. External haemorrhage
is bleeding on the outer surface
of the body. In case of internal
haemorrhage, the blood vessels
and capillaries are broken inside
the body but there is no leakage
of blood out from the skin.

There is a self-clotting and repairing mechanism often at work in such

52 Health, Physical Education & Creative Arts - 6

situations. Therefore, bleeding stops on its own after a while. But, if the
bleeding is heavy and there is excessive flow of blood, self-repairing
becomes difficult and even impossible. There may be severe deficiency
of blood and the victim may die soon. First aid in case of such bleeding
includes applying bandages to cover the wound and stop bleeding.
Clean pieces of cloths can be applied if bandages are not available. If
there is a small cut, the bleeding can simply be prevented by pressing it
with fingers for a few minutes and raising the bleeding part above the
level of the heart.

(b) Nosebleed

Nosebleed is the condition of bleeding from the nose. The internal lining
of the nose has very minute blood capillaries. They may be ruptured
by infections, high blood pressure, dryness, or deficiency of vitamins
in our food. There may be continuous bleeding from the nose during a
nosebleed. The following first aid should be given during the nosebleed.

(i) Never scratch the nose with nail or any other things.

(ii) Do not sneeze forcefully.

(iii) Close the nostrils with the help of fingers and tilt the head slightly
backward. Remain in this position for about ten minutes.

(iv) Seek a medical help immediately if nosebleed is continuous.

(c ) Dog-bite

The 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 when
the dog is infected with rabies. If the
dog is infected by rabies, the person must wash the bitten part with soap

Health, Physical Education & Creative Arts - 6 53

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 the anti-
rabies vaccine.
(d ) Drowning
Drowning is to be under the surface of water so 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 sources. People, mainly children, must
be aware of the danger and its prevention. Infants sometimes drown in
water containers at home. Big buckets, bowls, and other water containers
should not be kept open when they are filled with water. Water tank
should be kept covered well and out of reach of the children and infants.
Safety measures against drowning
(a) We should not go near the deep water sources and reservoirs

unnecessarily.
(b) If there is some important reason to go there, always have a

company and be careful.

(c) Learn swimming and help others to learn it. A good swimmer does
not get drowned.

(d) Manage fences around ponds, lakes, and such big water reservoirs.
(e) Control small children from playing around the places with risk of

drowning.
(f) Indoor water containers like buckets, bowls, water tanks, etc. must

be kept covered well and out of the reach of children.

54 Health, Physical Education & Creative Arts - 6

Symptoms of drowning
• Difficulty in breathing

• Cyanosis i.e. presence of blue colour in body tissues. It is due to
lack of oxygen in blood.

• Unconsciousness
• Vomiting of water
First aid for drowning
• Rescue the victim safely out of water.
• Remove obstruction in respiratory system (if any).
• Keep the head downward and give gentle compression to the

stomach to remove excess water there.
• Apply CPR (cardiopulmonary resuscitation) if there is no

respiration and heartbeat.
• Make medical care available for the victim as soon as possible.

Exercise

1. What is a disease? Write any two differences between communicable and
non-communicable diseases.

2. What are the symptoms of diarrhoea? How can it be controlled?
3. How do the roundworms transfer to the body of a healthy person? Explain

in brief.
4. We should not use personal material of others. Should we? Why?
5. Define safety and first aid.
6. Write the measures to prevent and control rabies.
7. What are the safety measures to be followed at home for prevention of

accidents and injuries?
8. List the symptoms of amoebic dysentery.
9. How do the safety measures on the roads prevent accidents?
10. Write the modes of transmission of typhoid.
11. Why should we remain careful at playground while playing?

Health, Physical Education & Creative Arts - 6 55

12. How can we prevent the transmission of food and water borne diseases?
13. What are the first aid measures given for nosebleed?
14. How can we prevent haemorrhage?
15. What is a dog bite? What should we do if a person is bitten by a dog?
16. Choose the correct word and fill in the blanks:

a. Frequent discharge of watery stool is one of the major symptoms
of….... (scabies, ringworm, diarrhoea)

b. Dehydration means lack of
………… in our body. (blood,
water, lymph)

c. ……… causes infection
of throat. (hookworm,
roundworm, bacteria)

d. Hydrophobia is one of the
symptoms of ………….
(jaundice, rabies, malaria)

e. Dysentery is caused due to a kind of ……........(virus, bacteria,
worm)

f. We should keep the kitchen appliances away from the reach of
………….(mother, father, children)

g. …………..crossing is used while crossing the busy roads
(horse, zebra, lion)

h Class …………….. can save us from unwanted activities like in the
classroom. (monitor, supervisor, administrator)

14. Match the following:

Jaundice • Indigestion

Diarrhoea • Arthropoda

Ringworm • Yellow appearance

Typhoid • Fungi

Scabies • Salmonella

56 Health, Physical Education & Creative Arts - 6

5 Sexual and
Reproductive Health

The Starter Text
Observe the students of the junior and the senior classes of your school.
Compare their body size and structures. What differences do you find
between them?
Note : Write a report on your findings and share it with your friends and
teacher.

Health, Physical Education & Creative Arts - 6 57

5.1 Adolescence and Changes during This Period

Introduction to adolescence
Adolescence generally refers to the period between ten and nineteen

years. It is an important stage of life for individuals because they will
see many changes in their body and mind at this age. It is a transitional
stage of life from childhood to adulthood. Most of the school students in
lower secondary and secondary level fall under the group of adolescents.

Changes in adolescence
Adolescence is marked by several changes in their body, brain, behaviour,

and other social characteristics. Changes can be categorised into physical
change, mental change, emotional change, and social change.
Physical change
Physical change refers to the growth and development of internal as
well as external organs of the body. Changes can be seen in the size and
function of different organs. The bones, muscles, and glands increase in
their size. The changes in adolescent boys and girls are different.
(a) Physical changes in adolescent boys
• Bones and muscles develop.
• Height and weight increase.
• Vocal cord increases and voice becomes hoarse.
58 Health, Physical Education & Creative Arts - 6

• Beard and moustache appear.
• Hair appears on chest, armpit and pubic region.

• Sex organs increase in size.
• Sperms are produced.
• Pimples may appear on the face.
(b) Physical changes in adolescent girls
• Bones and muscles develop
• Height and weight increase.
• Breasts increase in size.
• Hair appears in the armpit and pubic region.

• Uterus and ovaries develop.
• Menstruation begins.
• Pimples may appear on the face.
(c) Mental changes
Along with physical changes in adolescence, mental changes are

also observed. Maturity starts in their thinking. Some of the mental
changes are as follows:
• Become sensible and responsible.
• Have higher memory power.

Health, Physical Education & Creative Arts - 6 59

• Understand the value of life.

• Become able to decide quickly.
• Develop curiosity and become logical and critical.
(d) Social changes
Social changes refer to the change in relation with family, friends,

and neighbours. Some of the social changes that occur during
adolescence are as follows.
• Feeling of cooperation
• Interest in group works like sports, school works, gardening,
excursion, etc.

• Interest in attending parties, fairs and celebrations.
• Desire to influence others.
60 Health, Physical Education & Creative Arts - 6

(e) Emotional changes
Desirable conditions create happiness and pleasure whereas

undesirable conditions create sadness, fear, anger, grief, etc. So, the
reaction of the brain towards desirable and undesirable conditions
is called emotion. In adolescence, emotions develop rapidly. Many
changes can be seen in the emotions of adolescents. Some of them
are as follows.
• Adolescents are attracted towards art, music, sports, dance, etc.
which gives them pleasure.
• Adolescents are critical in nature.

• Failure in any work makes them hopeless soon.
• Their desires are unlimited. Therefore, it becomes difficult to fulfil

their desires. This develops a feeling of anger and hatred in them.

Adolescents’ Problems and their Management

Adolescence is a time of transition for youths with respect to their
physical, mental, social and emotional growth. Therefore, it is called a
period of stress and storm. They are at the stage of chaos for their rapid
physical changes, primarily on the sex organs and systems that are
generally not shared among friends and family members due to taboos
and social norms. They are emotionally unstable and remain at the state
of day-dreaming. They experience several changes on emotional and
social fronts of their life. A number of new queries emerge that remain
Health, Physical Education & Creative Arts - 6 61

unanswered for a prolonged time. These problems are natural and
common for all the adolescents all over the world. Following measures
can be followed to deal with them:

a) Counselling and service
Counselling during adolescence refers to the appropriate suggestions and

guidelines given to the adolescents. Adolescents, as we discussed, suffer
from various problems related to their physical, mental, and social status
of life. The hazardous effects created by rapid physical and chemical
changes within the body and also due to socio-sexual circumstances
should be addressed in a conscious way with proper counselling and
services to the adolescents.
b) Participation in creative activities
It is said that an empty mind is a devil's workshop. When people
have too much of leisure, they are prone to engage in anti-social and
immoral activities. During the most active phase, a few adolescents may
be highly likely to indulge in criminal activities, too. Therefore, they
should be provided with appropriate opportunities and environments
to participate in entertainment, art, and other recreational activities.

62 Health, Physical Education & Creative Arts - 6

c) Mutual understanding

Mutual understanding refers to the understanding between adolescents
and other members of the family and community. Both groups, the
adolescents and non-adolescents, must understand the desires and
wants of each other. There should be mutual respect, honour, and regard
between the two groups. Such a circumstance is helpful in eliminating
the problems created by the changes in adolescence. The adolescents
have natural habit of being influenced quickly by anger, jealousy, and
other emotional components. This should be regarded as common and
natural; and this should be addressed accordingly.

d) Safe sexual behaviour

Adolescents are more
vulnerable to unsafe sexual
behaviours due to their
budding curiosity about
sex, the influence of sex
hormones, and development
of reproductive organs in
their body. The curiosity to
know about the opposite
sex develops more intensely
because sex information is
kept hidden in a traditional
society. As the attraction
towards the opposite sex
develops, there is a high
chance of adolescents
indulging in unsafe sexual activities. This situation can be avoided by
giving the youth proper knowledge and information about reproductive
health and processes. Such advice is meant to keep them safe from STIs
(Sexually Transmitted Infections) and HIV/AIDS. Suggestions should be
given to the adolescents for this purpose.

Health, Physical Education & Creative Arts - 6 63

5.2 Menstruation and Nocturnal Emission

Menstruation

The process of Menstruation Menopause
12-50 years 50 years-death
discharging blood

fragments and mucus Menarche
by females through their 11-12 years

vagina every month in

a cyclic order is known

as menstruation. It is a

natural process guided by

female sex hormones. The

first menstruation begins

at the early adolescence

in girls. This may be at

the age from 11 to 13 on

average. The first menstruation is termed ‘menarche’. It is an indicator

of reproductive potentiality in girls. Normally, it occurs in every 28 days.

In some females, it may differ by one to three days. Menstruation is one

of the phases of women’s monthly cycle.

The first phase of monthly cycle starts immediately after menstruation.
In this phase, the ovaries start developing ova. Consequently, the
uterus starts the preparation of its implantation on its inner wall, the
endometrium. This preparation includes development of new blood
vessels and mucus membranes on the endometrium. This phase takes
about 14 days.

In the second phase, the preparatory work of uterus is developed with
the increase in the thickening of mucus membrane and distribution of
blood vessels. This thickening and other development of endometrium
happen in preparation for future implantation of ovum. But, it is not
possible for ova to be fertilised every month. As the unfertilised ovum
is not implanted on the endometrium, all the preparatory work of
endometrium becomes useless. This phase takes about 10 days.

In the third phase of the monthly cycle, the useless preparation of
endometrium and the dead-unfertilised ovum are shed off and expelled

64 Health, Physical Education & Creative Arts - 6

out through the vagina. This is called menstruation. The menstruation
phase normally lasts for about four days.
The first phase of the monthly cycle begins after completion of
menstruation. This cycle may continue up to the age of 45 years on
average. The stoppage of monthly cycle is called menopause. After
menopause, there is neither menstruation nor fertility power in women.
Nocturnal emission (wet dreams) and its management
Wet dreams or nocturnal emission occur during sleep and consist of
ejaculation for men or vaginal lubrication for women. They are also
known as nocturnal emissions. They are sometimes interpreted as a
spontaneous orgasm with associated dream content. Men may wake
with the contraction of orgasm and the wetness of semen emitted onto
sleep clothing or bedding. Wet dreams may occur throughout our lives
after puberty, but they are more common during adolescence or during
periods of sexual abstinence. Wet dreams may be a healthy and normal
part of sleep. Aside from the need to clean up clothing or bedding, there
is no particular problem with the phenomenon occurring.

Management of nocturnal emission
As nocturnal emission or wet dream is a natural and normal phenomenon,

we should not worry about it unnecessarily. But there are some factors
to be considered for the protection of our health from the unhealthy and
infectious consequences of wet dreams. The excretions are biotic fluids

Health, Physical Education & Creative Arts - 6 65

that are quickly attacked by the germs like bacteria. Therefore, cleanliness
is necessary. Some of the guidelines for nocturnal emission management
are given below:
 When you wake up, clean yourself properly.
 Wash your penis and testicles with soap and water, including the

area underneath your foreskin.
 If you feel guilty or uncomfortable about having wet dreams or

about a certain wet dream that you had talk to someone whom you
trust for good guidance.

• Underwear should be washed and changed every day.
• Pubic hair should be removed from time to time.
• In case of any suspicion of disease, the health workers or the doctors

should be consulted.

5.3 Menstrual Hygiene

Menstruation is a naturally occurring physiological phenomenon in
adolescent girls and pre-menopausal women. The girls require using
a clean menstrual management material to absorb or collect blood
that can be changed in privacy as often as necessary for the duration
of the menstruation period. They also require using soap and water for
washing the body as required and having access to facilities to dispose
of used menstrual management materials. Menstruation necessitates the

66 Health, Physical Education & Creative Arts - 6

availability of material resources to absorb or collect menstrual blood,
facilitate personal hygiene and dispose of waste, ideally with adequate
privacy. The materials used as adsorbents during menstruation in low
income countries including Nepal, vary from reusable towels (cloth torn
from dresses of women and cotton fabric) to commercially available
disposable sanitary pads. Young adolescent girls tend to be less prepared
for the management of their menstruation and suffer from anxiety,
apprehensions, fear and shame during their menses.

Factors to be considered during menstruation and
management of healthier behaviour

Girls’ menstruation cycle begins in this stage and boys also experience
wet dreams. During menstruation, there is discharge of blood and
mucus from the vaginal opening. These substances attract harmful
micro-organisms, which may cause diseases in their body. Therefore,
adolescent girls must keep their vaginal opening clean and healthy. They
can use a sanitary pad or clean and soft piece of cotton cloth at the time of
blood discharge. Besides this, the following points should be considered
during the menstruation periods.
• As there is loss of blood during the menstrual period and hence
high chance of anaemia, they should take iron-rich foods like fruits
and green vegetables.
Health, Physical Education & Creative Arts - 6 67

• Abundant water intake is equally important to pass the impurities
of blood out from the body.

• During menstruation flow, bathing everyday is very necessary. It
is better to use sanitary pads or clean clothes during menstruation.

• Even in normal condition, the vulva must be cleaned because the
vaginal fluid flows from the organs.

Project Work
Here are the simple steps through which you can make your very own
menstrual pads at home.

1. To make the outer body of the pad, you need to trace the disposable
pad on the flannel cloth and cut out two pieces.

2. Make sure you add more length to the wings in the flannel since
the commercial pads are meant to be stuck on your underwear
while the wings on these overlap each other through fastenings.

3. The next part is to know
what goes inside the pad.
Take an old towel that is
still usable and cut out
some rectangular shapes
with curved edges.

4. These need to an inch
shorter than the flannel cut-
outs. Place the towel liner centred between these. You can place
more than one based upon your menstrual flow of blood.

5. You can keep the layers in place using a pin or more in case you’re
worried about the shifting.

6. Now starts the stitching work. You can either hand sew the pads
or use a sewing machine. Either way, stitch two channels in the
centre to fasten the towel to both the flannel pieces.

68 Health, Physical Education & Creative Arts - 6

Exercise

A. Match the following:

Physical change • • Quick anger

Mental change • • Day dreaming

Emotional change • • Moustache and beards

Social change • • Increased memory power

B. Answer the following questions:
1. What is adolescence? Define.

2. List out the physical changes in boys during adolescence.

3. Describe the mental changes during adolescence.

4. Write a paragraph describing the physical changes in girls during
adolescence.

5. What are the adolescents’ social and emotional changes? Describe
them in short.

6. How can we manage the problems of teenage people?

7. What do you mean by mutual understanding? What are its
advantages? Describe.

8. What is the difference between menstruation and wet dream? How
can we manage those conditions wisely?

9. The period of menstruation should be handled with special care
for good health. Justify.

Health, Physical Education & Creative Arts - 6 69

6 Physical Training

(PT) and Drill

6.1 Introduction to Physical Training

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 the commands from a commander. The commands are
generally given with counting numbers one, two, three, four, etc. in
successive order. Some examples of PTs are given below.

6.1.1 EXERCISE OF ARMS

Exercise of arms is very important as the arms are main organs to
carry out several works for us. Stronger arms make it easier to perform
everyday tasks. Muscle burns more calories than fat. Therefore, strong
and well-toned arms can help us achieve weight loss. Arm exercises
are also a fantastic way to strengthen and tone our muscles. In order to
exhibit better performance in the games of volleyball, basketball, shot-
put, javelin throw, weight lifting competitions and wrestling, etc., strong
and well toned arms are required. An activity given below is an example
for better exercise of the arms.

Activity-1

Look at the instructions below and perform these exercises.

Initial position : Stand at ‘attention’ position with the hands down
sidewise and legs joint together.

70 Health, Physical Education & Creative Arts - 6

Counts: : Touch the shoulders with the fingers of respective
One hands.

Two : Raise the hands straight upward and raise the soles
up. Support the total body load on toes.
Three
: Come back to initial position and lower the soles on
Four ground.
Five
: Stand at ‘attention’ position.

: Extend the left foot apart and repeat the exercise
again up to sixteen counts.

6.1.2 EXERCISE OF WAIST

Exercise of the waist sets us free from the rigidity of the waist area, waist
pain and back pain. It is very important for keeping the body flexible
and maintaining body balance easily even at difficult situations. It also
helps in digestive and urinary systems for their smooth functioning. An
exercise-model of the waist is given below. Practise this with the help of
instructions and guidance from your teacher.

Health, Physical Education & Creative Arts - 6 71

Activity-2

Exercise of Waist
Initial position : Extend the legs about 20 cm apart and keep hands

down sidewise.

Counts:

One : Raise the right hand sidewise, raise it upward, and
gradually bend it leftward.
Two
Three : Return into the initial position slowly.
Four
: Repeat the count one.

: Repeat the count two.

With the further four consecutive counts repeat the
exercise of above-mentioned counts for left hand.
Practice up to sixteen counts in minimum.

Final position : Come back to the initial position with the hands
down sidewise and legs about 20 cm apart.

6.1.3 EXERCISE OF CHEST AND BACK

Chest is the protecting cage for vital organs, the heart, lungs and liver.
Circulations of adequate blood help them take adequate oxygen and
nutrients. Therefore, we should perform the exercises of chest and back
regularly. They keep our body flexible, healthy, strong and agile. An
exercise of the chest and back is given below. Practise this with the help
of instructions and guidance from your teacher.

72 Health, Physical Education & Creative Arts - 6

Activity-3

Exercise of Chest and Back

Initial position : Stand with the hands down sidewise and
legs about 20 cm apart.

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.

6.2 Introduction to Drill

Drill is one of the physical activities with 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 or a commander gives commands for the drill and
the students perform accordingly. Some of the basic drills are ‘stand at
ease’, ‘attention’, ‘right turn’, ‘left turn’, and ‘march forward’.

Health, Physical Education & Creative Arts - 6 73

6.2.1 Stand at ease
It is the position with comfort or ease. The legs are about 25 cm apart and

palms of both hands are crossed back at the level of waist.

6.2.2 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.

6.2.3 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.
74 Health, Physical Education & Creative Arts - 6

6.2.4 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.

6.2.5 March forward
When the command ‘march forward’ is given by the commander, all

the students start raising and stepping the right and left legs alternately
with the command ‘left…right…left… left…right…left…’ They raise
their legs about 15 cm above. Hands are swinging simultaneously with
the movement of legs. All the students advance ahead with raising and
stepping movement of their legs.

Health, Physical Education & Creative Arts - 6 75

6.2.6 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!’.

6.2.7 Eyes front
When the troop is performing ‘right eye’ or ‘left eye’ commands, the

commander gives this command to bring them in normal front-facing
position. As soon as this command is given, all the troop members look
straight forward.
76 Health, Physical Education & Creative Arts - 6

Exercise

Answer the following questions. • Erect and straight body
A. Match the following: • Looking at the right side
• Strength and agility of muscle
Physical Training • • Repeated and rhythmic motion

Drill •

Right eye •

Attention •

B. Answer the following questions:
1. What is physical training? Elaborate the meaning with an example.
2. Write any three points to show the importance of PT.
3. Define a drill. What are its specific characteristics?
4. How are the following drills performed?
5. Attention
6. Stand at ease
7. Right turn
8. Draw a picture showing ‘left turn’ drill.
9. How is ‘right eye’ drill performed?
10. Write a short note on ‘eyes front’ drill.

Health, Physical Education & Creative Arts - 6 77

7 Athletics and
Adventure Activities

7.1 Athletics

The physical exercises consisting of running, throwing, jumping, and
walking are called athletics. Some of the major practices of athletics are
relay race, high jump, and long jump.

Short race (400m, 200m, and 100m race)

Run and race are major athletic activities. A race performed for less than
400 metres is called a short race. In general, 400m race, 200m race, and
100m race are short races in practice. A typical short race of 100 metres
distance is called ‘sprint’. It is a quick race completed within a few
seconds to minutes. There are three steps to be followed by an athlete

78 Health, Physical Education & Creative Arts - 6

participating in a short race. They are:

• On your mark • Get set • Go

When there is the first command ‘on your mark’, the athletes crutch
down at the starting line touching the ground with 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.

'On your mark', 'get set', and ‘go’ for the race.

7.2 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
muscles of legs and stomach as well.

Long Jump

Health, Physical Education & Creative Arts - 6 79

Long jump is performed in the following steps.
(a) Approach run
The athletes run 6 to 7 steps in the beginning. This helps them

to gain the necessary speed that ensures the coverage of longer
distance.
(b) Take off
It is the process of leaving the ground. While leaving the ground,
they apply pressure on the ground to get energy needed to attain
the maximum height.
(c) Flight
Flight is the action in air. In this stage of long jump, the athlete
should balance the body well.
(d) Landing
It is the process of bringing the body back on the ground. While
landing, the athlete must keep the body balanced.

7.3 High Jump

High jump is one of the athletics which is performed by attaining higher distance by
jumpingupward.Thisitemofathleticsincreasesthemuscularstrengthandendurance.
The steps of performing high jump are approach run, take off, flight, and landing.

(a) 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.
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(b) Take off
Take off is an important step taken by leaving the ground with

adequate strength on their legs. The leg used for taking off should
be raised high and the other leg should advance higher for crossing
the rope successively.
(c) Flight
Flight is the action in air. During flight, the athlete tries to cross the
horizontal bar or rope without touching it. After crossing the bar
the athletes balance the body for safe landing.
(d) Landing
In this step of high jump, the athlete comes back to the ground
safely after crossing the bar. 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.

7.4 Relay Race

It is a race or running competition between two or more teams consisting
of four runners in each of the teams. Relay race can be performed as 4
x 100 metres relay or 4 x 400 metres relay based on the availability of
ground and the endurance of the students. The athletes or runners of a
team participating in relay race run turn by turn. There is a baton they
exchange in a relay race. The baton is a short and thin cylindrical piece

of wood carried by the active runner. When the first athlete of a team
completes the course, s/he transfers the baton to the succeeding athlete. In
this way, all of them complete the course with the baton caught in a hand.
The team that completes the turn of all the athletes sooner is declared
the winner. A relay race of 4 x 100 implies that there are four athletes in

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a team and each of them has to complete a course of 100-metre length.
Similarly, a relay race of 4 x 400 implies that each of the four athletes has
to cover a course of 400 metres.

Basic skills of relay race

(a) Running

Running is the most important skill of relay race. Since it is a teamwork, each
runner needs to have excellent running skills and endurance to assure the
victory. Running skill can be improved by adequate and regular practice at
different places.

(b) Baton handover/Transfer

Very short periods like seconds and Picture: Baton exchange
microseconds play important roles
in relay races. Therefore, the athletes
should not waste time for baton
handover during the run. Both the giver
and receiver of baton extend hands for
easy and quick transfer. It is easy if the
first runner carries it in the right hand,
the second in the left, the third again in
right, and the fourth in left again.

The transfer of baton can be done in two ways. They are as follows:

a. Up sweep technique:

In this method, the baton is handed over to the next runner at the
level of shoulder.

b. Down sweep technique:

In this method, the baton is handed over to the next runner at the
level of waist.

7.5 Some Activities for Fun and Practice

Close, Open, and Jump

This is an athletics performed in pair. One lies on the ground on his/her
back. The second player stands on the legs of the first. They open and
close their legs alternately with the count of the commander in such a
way that one closes when the other opens the legs.

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Dodge Race
Dodge race is done in pairs. One player runs in a zigzag course and the

other has to follow the same direction of running in this race. Therefore,
it is also termed as ‘shadow race’. Another form of dodge race is ‘mirror
race’. In this type of race, there is a straight line drawn on the playground.
The players stand on either side of the line facing each other.

Dodge races and mirror race

One of the players runs left and right quickly and randomly. The other
player has to run in a similar way. Both of the players are seen as moving
and running together in the ‘mirror race’.
Race starting from different positions

Sometimes, the relay race is started from different positions. This type
of race increases the agility and flexibility of the body. The athletes learn
the swift movement of their body in different situations as desired by
them. Some relay races are given below.

Race starting from crouching position

Race Starting From Crouching Position

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In this race, all the runners crouch at the starting line and with a signal
from the referee, they start running at full speed.

Race starting from kneeling position
In this race, the runners kneel down at the starting line. They support

the weight of the whole body on their knees. When the starting signal is
given, they start running as quickly as possible.

Race Starting From Squatting Position

Race starting from squatting position
All the runners squat at the starting line in the beginning. After the signal

is given, they start their run.
Race starting from sleeping position
At the back of the starting line, all the runner athletes sleep just behind

the starting line in the beginning of this relay race.

Race Starting From Sleeping Position

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They raise their body up and start the run as quickly as they can after the
signal is given.
Squat thrust

Squat thrust is very important to increase the agility and flexibility of the
body. It is performed with the following steps.
(a) Stand erect with hands down-straight.
(b) Flex knees and waist at a time and place both the palms on the floor
in front of the feet.

Squat Thrust

(c) Thrust the legs backwards and support the whole body weight on
hands and toes. Keep the arms and waist straight and extended.

(d) Return to the squat position.
(e) Stand erect
Repeat these steps for about 20 times according to the commands

from the commander or teacher.

7.6 Adventures Activities

Games and adventures are important for sound mental health of people.
The tradition of games and entertainment has an unknown history that
goes to the time of antiquity. It is all because of its advantages on physical
and mental health of people. The adventurous games produce an exciting
or daring experience among the participants. Such games are primarily
categorised as water, mountain, snow and trekking adventures.

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7.6.1 Water Adventures Activities

Nepal is famous for various

forms of water-adventure

activities. White water

rafting is one of the most

preferred adventures

in Nepal for foreigners.

Swimming, snorkelling,

boating, fishing, diving,

cannoning etc. are some of

other major water adventure

activities. Such adventurous activities are executed in fast-flowing rivers

in Nepal like Trishuli, Gandaki, Tamor, Bheri, Narayani, etc. There is a

very high risk on life if such activities are performed without adequate

safety measures and proper guidance. Therefore, such activities are

monitored well by the concerned and authentic bodies.

7.6.2 Adventure Activities on Hills and Mountains

Hilly region has inclined

land structures. The major

adventurous activities

done on the hillside are

mountaineering, cycling,

mountain climbing,

bungee jumping,

marathon race, etc.

Trekking is the most

preferred adventure in

the hilly region of Nepal.

There are a number of

trekking agencies established in order to facilitate trekking and other

adventure activities in a legal and systematic manner. Risk and safety

balance is required for the prosperity and growth of these activities in

hilly region.

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7.6.3 Snow Adventure Activities
The mind-blowing snow-based

adventurous activities are ice skating, ice
boating, ice climbing and playing with
ice. When it snows, the sunshine and
refraction of light in dispersed colours
over the snow look very beautiful. Snow is,
therefore, sought by a significant number
of tourists and nature-lovers in the world.
Snowy places and their tourism focused
promotion can play a role in support of
tourism for the economic development of
the nation.
7.6.4 Aerial Adventure Activities
Adventures done in the air are called areal adventures. They include
paragliding, bungee jumping, parachute, hot-ballooning and sky safari.
They are associated with comparatively higher level of risk as there is
always a life-threatening altitude between the sky position and the ground
level. Therefore, it should be done with a well-trained professional and
with all the recommended safety guidelines.

Project Work:
Explore the different adventurous activities that are found near your
residence. Make a short report on such activities and present it in the
classroom for your friends and teacher.

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7.6.4 Trekking
Trekking is a form of adventure activity that involves walking along a

long trail and undertaken with the specific purpose of exploring and
enjoying the scenery. It usually takes place on trails in areas of relatively
unspoiled wilderness. The beautiful natural heritage of Nepal consists
of wide varieties of trekking routes and trekking trails. The best treks in
Nepal include:
i. Everest base camp trekking
ii. Manaslu circuit trekking
iii. Three High Passes trekking
iv. Annapurna trekking
v. Gokyo Everest trekking
vi. Annapurna circuit trekking

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Exercise

A. Match the following:

Sprint • Flight and landing

On your mark • 100 m. race

Mountain biking • Water adventure

Skating • Air adventure

Long jump • Zigzag course
Dodge race • The first position before starting run
Bungee jumping • Hill adventure
Ballooning • Snow adventure

B. Answer the following questions:
1. Define athletics. What are the major athletic activities?
2. What are the characteristic features of sprint?
3. Write short notes on:

a. On your mark
b. Get set
c. Go

4. Draw a picture showing ‘dodge race’.
5. Describe the technique of a race starting from the kneeling position.
6. What is squat thrust? Write its steps.

7. What is the meaning of adventurous activities?
8. Adventures are associated with risk. Do you agree? Justify.
9. Write short notes on:
a. Air adventure
b. Water adventure
c. Hill adventure
10. What are the major trekking routes in Nepal?

11. How can the adventurous activities contribute to the development
of nation? Explain with examples.

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8 Games

Games are regarded as the best means of exercise for the whole body. Besides,
there is a feeling of competition and use of different tricks. These factors also
provide a balanced exercise for the brain. Some games need high level of skills
and some of them can be learnt in a very short period of time. Games make
our body healthy and active. If the games are played by following rules and
discipline, they entertain the players as well as the audiences. Good players
can earn a high level of prestige and reward for themselves and also for the
team and their country. Some of the popular games are volleyball, football,
basketball and Kabaddi.

Sports and games are essential for both physical and mental health of the
students. They increase the blood flow in the body and enable players to adapt
to exertion. With these functions, they increase the immunity power as well.
The main difference between a sport and a game is, we can play games both
indoors and outdoors. But we can only play sports outdoors. Furthermore,
there are various advantages of playing, such as physical fitness, sound
mental health, increased stamina, a sense of teamwork and relieving stress,
etc. Therefore, it is always good to participate in games and sporting activities
on a regular basis. Some of the common games are described below:

8.1 Volleyball

Volleyball is an interesting game played between two teams. Each team
of volleyball consists of six players. The dimension of a volleyball court is
of 9 x 18 metres. The court is divided into two equal halves of 9 x 9 metres
each. There is a net, which is set in the middle, 14.24 metres above the
centreline and fixed on poles. Height of the net can be adjusted according
to the height and skill of the learning students. Each team can have three
extra players who replace the active players, if needed, on decisions of
the captain.

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Basic rules of volleyball

(a) There is a toss between two teams. The winner of the toss gets the
chance to choose the court or service. If the winner chooses the side
of the court, the loser chooses the service. But if the winner chooses
to serve the ball first, the right of choosing the side of the court goes
to the loser of the toss.

(b) One point is scored if the ball touches the ground on the opponent’s
court or the opponents make a foul.

(c) The back line should not be touched while serving the ball.

(d) A team must return the ball to the opponent’s court by the third
touch of the ball. While making three touches, a single player
cannot touch the ball twice.

(e) If a team makes a foul, the opponents get a chance to serve with a
one-point score.

(f) The serving team continues serving until the opponent gets a score.

(g) When the service is changed, the server team players rotate their
positions in clockwise direction.

(h) No player is allowed to touch the net with hands or any part of the
body.

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(i) No player is allowed to cross the centreline.

(j) A team must score 25 points to win the game. In case a team has
scored 24 points, the other team must score 2 points more to win
the game.

(k) The game is played in three sets in general. If the game is played in
five sets, the last game is played up to 15 scores for the winner.

Basic skills of volleyball
There are many skills needed to play volleyball effectively. Some of them

are digging, volleying, serving, spiking, receiving, and setting. We are
going to learn the techniques of increasing digging and volleying skills.

Digging

Digging is the action of receiving the ball with the wrists of both the
hands joined. It is appropriate when a player has to receive a low or
spiking ball. Digging is performed with the following steps:

(a) Thrust the palms and fingers straight in front keeping them upward
in position.

(b) Join the four fingers of each hand except the thumb.

(c) Place the fingers of one hand over another in crosses.

(d) Close both the palms and join the right and left thumbs.

(e) Receive the ball smoothly from the base of joined thumbs’ area.
Apply appropriate force to attain the desired distance and direction
of the ball.

We can improve the digging skills with the following practice.

Method-I (Digging practice in circle)

In this method, all the practitioners stand in a circular setting. There
must be at least one metre of distance between them. One of them goes
at the centre and passes the ball to each of the players. All the players
receive the ball turn by turn by digging. After completion of one cycle,
the central player is changed.

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Picture: Digging Practice in Circle

Method-II (Digging practice in parallel files )
In this method of practice, the players arrange themselves in two parallel

files consisting of equal number of students. First, the ball is passed by
one of them who is standing at one margin to his/her front player of the
second file. The ball is received by digging and passed to the second
player of the first file. In a similar way, the ball is passed in a zigzag path
between the players of two parallel files. When the ball reaches the other
margin, all the players get a chance to practice digging. The ball is again
advanced to the opposite margin and this practice is continued as per the
attainment of desired skill, tolerance, and availability of time.

Digging Practice in Parallel Files

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Volleying

Volleying is the skill of receiving and
bouncing the ball with the fingers from
overhead position. Players must be
skilled in volleying to receive high balls
in volleyball game. Volleying is very
important to pass the ball comfortably to
own teammates who make the spike to the
opponent’s court. It is performed with the
following steps.

(a) Set the body in balanced condition keeping the legs apart and one
of them a bit ahead.

(b) Make the body flexible with slight bending of knees and waist.

(c) Bring the hands in front of forehead with fingers extended and
apart.

(d) Receive the ball smoothly with all the fingertips from all the
directions.

(e) Apply appropriate force on the ball to attain the desired direction
and distance.

Practice of volleying

The volleying practice can be done like the practice of digging, either in
two parallel files or in a circle. The players hit and bounce the ball back
by volleying with the fingers. They follow the above-mentioned steps of
volleying to increase their desired skills.

Game of digging and volleying

The game is played between two teams of 4 to 6 players each according
to the availability of time and number of players. This game is played to
learn the skills needed for volleyball. It can be played even if there is no
volleyball court. The available ground can be utilised as the court, which
is divided into two equal halves separated by a straight line. Scoring
system and other general rules of volleyball are applicable in this game
to practise the necessary skills.

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Game of digging and volleying

8.2 Football

Football is regarded as the most interesting and popular games all over
the world. There are maximum numbers of football fans in the world. It
is a ballgame played between two teams of eleven players each. Football
needs a wide ground for a match to happen. The ground court of football
has a dimension of 100 × 64 metres divided into two equal halves by a
centreline. There are two goal posts at the back side of each half. Each
team tries to advance the ball towards the opponent’s goal post. The
game is played in two halves of 45 minutes each with an interval of 15
minutes.

Basic rules of football
(a) The game begins with a toss between the two competing teams.
The winner of the toss chooses either the side of the court or
opportunity to kick off the ball first.

(b) No player is allowed to touch the ball with hands except the
goalkeeper. A player can throw the ball with the hands if there is
‘throw in’ awarded by the umpire.

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(c) No players are allowed to push, hit, or create unfair obstacle to the
opponents. If the umpire decides that such activities are committed
with wrong intentions, he can show a yellow or a red card to the
player.

(d) Yellow card symbolises a warning against the player and a red
card or the second yellow card against a player sends the player
out without any replacement.

(e) If a player makes a foul while defending in the penalty area, the
opponent team is given a chance for a penalty shoot.

(f) A team is declared the winner if it scores more points than the
other within the game period.

(g) Draw matches are further scheduled for additional play of 30
minutes. If not decided, the penalty shoot is held.

Basic skills of football

Football needs some of the basic skills with a high degree of team spirit.
Some of the basic skills are striking, dribbling, kicking, goal keeping,
throwing, dodging, and trapping the ball. Some of them are described
below.

Kicking

Kicking is very useful for giving the ball to other teammates. Kicking is
needed to shoot the ball to score goals. Kicking can be practised in two
ways. They are instep kicking and inside kicking.

Instep Kicking Inside Kicking

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Instep kicking is done with the upper-front part of the feet while inside
kicking is done with the help of middle inner part of the feet.

Trapping

Trapping is important to control the ball
coming from others. Trapping is done by
holding the ball below the front part of
a foot when it comes towards the player.
When the ball rolls rapidly on the ground,
the ball is stopped suddenly and trapped
under the feet. The player can advance
the ball towards the desired direction
after trapping.

Passing

A pass consists of an intentional transfer of the ball from one player to
another of the same team. Passing the ball is a key part of football-skill.
The purpose of passing is to keep possession of the ball by controlling
it on the ground between different players of the same team. At the
same time, passes advance the ball towards the goal-post or prevent the
opponents from getting the ball in the playing field. There are two types
of passes in football. They are: Long pass and short pass.

Long pass:

A long pass is an attacking
skill that allows players to
switch the direction of the
ball very quickly to create
space, find a teammate
or to cover a significantly
long distance towards the
goal post. It helps the team
to dodge the ball from
opponents and make a
comfortable goal with less
defence at the goal post.

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Short pass:
A short pass of football enables a team to quickly pass a ball and help

maintain possession. It may be side pass, front pass or back pass
according to the needs and situations. It is helpful in a situation of high
density of players within a narrow area in the field.



Activity:
Practice of ball passing in football
In this method of practising ball-passing, the players are arranged in two

files with equal numbers. The files are set opposite to each other. There
must be at least five metres of distance between the front players of the
files. The front player of one of the files starts the ball with a soft hit or
passing of the ball to the front player of the other file. The ball is received
by the first player of the next file and return to the second player of the
first file. Passing and receiving the ball continues for several times for
about 15 to 20 minutes. And, this practice is repeated until a satisfactory
skill is achieved or the instructor commands for the next practice.

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8.3 Basketball

It is a ball game played inside a court of 28 x 15 metres dimension. There
are five active players and seven extra players in each team. The extra
players can substitute the active players with the permission of the
umpire. There are backboards set at end-lines of each court. A backboard
has one basket set onto a ring.
The Court

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Points are awarded if the ball is put in the basket. Players try their best to
put the ball inside the opponents' basket to score points. The basket has
a hole at the bottom so that the ball falls easily down from the basket to
continue the game.

Basic rules of basketball
(a) At first, a toss is made to choose
the side of the court.

(b) The game begins with a jump
ball done by the referee.

(c) The players try to put the ball
into the basket. They score two
points if they put the ball into
the basket from the position
inside the three-point-line.
Three points are awarded if a
player scores from the position
outside the three-point line.
One point is scored in case there
is a free throw shot.

(d) Players are allowed to advance the ball ahead by dribbling or
making passes to their teammates. They are not allowed to move
ahead catching the ball.

(e) Once the player stops dribbling and catches the ball, s/he is not
allowed to dribble again. The ball should be passed to others or put
in the basket.

(f) Pushing, pulling, or hitting others is not allowed.

(g) Dribbling with both hands is regarded as a foul.

(h) Ball cannot be held more than five seconds by a player at a time.

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