Health & Physical Education 8

10.3 Exercise of the shoulders, knees, and waist

(a) Exercise of the shoulders

Shoulder exercises make the arms and shoulders
flexible and strong. They should be done before
playing the games like volleyball, kabaddi, shot-put,
javelin, etc. that need more performance of the hands
and shoulders. They can be done by either pushing
on the wall or pushing against palms in pair.

Exercise of shoulder can also be done in the following ways:
- Stand erect.
- Bend the right hand upward in v-shape.
- Bring the left hand above the right hand as shown in the

picture and keep it straight.
- Try to pull the left hand by the right hand slowly.

(b) Exercise of the knees

Exercises of the knees are basically done before performing in the games like
football, basketball, high jump, long jump, etc. where there is need of activities
involving legs, thighs, knees, and feet. A short jogging is beneficial before doing
exercises. The following guidelines help in the activities of knee exercises.

Activity-1
- Stand erect with joined legs.
- Flex the right knee backward.
- Pull the right ankle with both hands towards the hip.
- Extend the knee and come back to the erect position.
- Flex the left knee backward.
- Pull the right ankle with both hands towards the hip.
- Extend the knee and come back to the erect position.
- Flex and extend both the knees for few minutes alternately.

Activity-2
- Stand erect with joined legs.
- Step the right leg forward.
- Flex the right knee and place both the palms on the right knee.
- Move the trunk forward and press over the right knee.
- Bring the trunk and hands back and extend the knee.
- Bring the right leg backward and stand erect.
- Repeat similar positions for the left and right knee for a few times.

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(c) Exercise of the waist

The waist is in the middle part of our body. Waist is strong because of the pelvic
girdle of skeleton. It supports the heavy trunk and spine. It allows legs to move
freely. The waist should be kept flexible and proper in order to perform any sort
of exercises. The warming-up exercise of the waist also prevents waist sprain
while playing different games. The following activities help in the exercise of
the waist.

Activity-1
Step 1 : Stand erect with joined legs.
Step 2 : Bend down forward and touch the ground with

hands.
Step 3 : Bend backward keeping the hands on the waist.
Step 4 : Stand erect with straight hands and legs.

Activity-2
Step 1 : Stand erect with legs apart about 40 cm.
Step 2 : Raise both the hands upward, catch

the right wrist with left hand, pull it
leftward, and bend at waist leftward.
Step 3 : Come back to erect position.
Step 4. : Raise both the hands upward, catch
the left wrist with right hand, pull
it rightward, and bend at waist
rightward.

Repeat the exercise for few times more.

10.4 Exercise of the arms and chest

The exercise of arms and chest develops the strength and flexibility of the muscles of
these areas. It provides proper agility and reduces the chance of internal injury while
playing games like wrestling, weight lifting, shot put, volleyball, basketball etc. The
following activities provide guidelines for proper exercise of the arms and chest.

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Activity-1: Pulling the hands in pair
Step 1 : Set pairs of students on the basis of average
height and weight.
Step 2 : In each pair, stand in front and back facing
towards the same direction.
Step 3 : Catch each others’ hand of same side as shown
in the picture.
Step 4 : Pull the hands for about 30 to 35 seconds
alternately.
Change the position (front and back) and repeat the same exercises

Activity-2: Pulling the elbow
Step 1 : Stand erect with legs apart about 40 cm.
Step 2 : Raise the right hand straight upward, bend the
elbow, and touch at the back below the neck with
fingers.
Step 3 : Raise the left hand upward and bend it to catch
the right elbow.
Step 4 : Pull the elbow leftward slowly. Hold it for about
ten seconds.

Repeat the exercise for few times more by changing the turn of left and right hands.

10.5 Exercise of the back

The exercise of the back increases strength and agility of spine. The backbone protects
vital organs like liver, lungs, heart, etc. Sprain or injury in the backbone may evevn
cause paralysis. While participating in any game, the backbone should be kept in
consideration. We should perform some items of warming-up exercise that increase
the flexibility of the spine and reduce the chance of injury on it. The following activities
may be appropriate for keeping the spine ready to participate in different games.

Activity-1: Touching the toes by the hands.
Step 1 : Stand erect with the legs approximately
60 cm apart.
Step 2 : Bend the trunk down by waist without
bending the knees.
Step 3 : Touch the left toe with the right hand,
raise the left hand upward straight
simultaneously.
Step 4 : Pull the hands for about 30 to 35 seconds
alternately.
Change the position (front and back) and repeat the same exercises.

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Activity-2: Bending backward
Initial position: Stand erect with joined legs and hands intact to
the thighs.
Step 1 : Jump lightly, keep the hands on waist, and set the legs
apart.
Step 2 : Bend backward at waist, facing towards the sky and
keeping the hands on waist.
Step 3 : Hold the position for about five seconds and return to
the position of step 1 slowly.
Step 4 : Jump softly, join the legs, and lower the hands straight downwards.
Repeat the exercise for few times more by changing the turn of left and right
hands.

Exercise

Answer the following questions.

1. What are physical exercises? Define and describe.
2. Define warming-up exercise. How do they help us while playing games?
3. List the steps of exercising shoulders.
4. Draw a diagram showing the exercise of elbow.
5. What are the advantages of the exercise of arms and chest?
6. What are the common risks of participating in games without performing

any warming-up exercises?
7. List the benefits of ‘bending back’

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11

Drill

11.1 Drills

Drill is one of the physical activities with repeated set of actions of the body. 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. Drill has the following advantages.
a. It develops the spirit of teamwork and feeling of cooperation.
b. Drill increases the attentive capacity of pupil.
c. As it is based on the principle of discipline and obedience, it helps to improve

the level of discipline among the students.
d. Drill is a systemic physical exercise. It helps in strengthening and improving

the fitness of different body parts.
While performing the drill, the students are asked to be in a line in groups of 5 to 6.
The teacher or a commander gives commands for the drill and the students perform
accordingly. The commands are given in different steps.
Some items of drills
(a) Fall out

‘Fall out’ command is given to set a short break during the drill. It is performed
in the following ways.
a. A command is given by the commander.
b. The drill-troop turns right at a time.
c. The troop moves one right step forward.
d. The troop moves one left step forward.
e. Each member of the troop goes towards their resting area near the drill

ground. They do not go very far so that they can join the drill as soon as the
command is heard.
(b) Dismiss
‘Dismiss’ command is given to end the ongoing drill performance. This is the
last command of the drill. It is performed in the following ways.

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a. After the ‘dismiss’ command is given by the commander, the drill-troop
turns right at a time.

b. The troop moves one right step forward.
c. The troop performs smart salute and comes in ‘attention’ position.
d. Each member of the troop leaves the drill randomly.

Exercise
A. Answer the following questions.

1. What do you mean by drill? Describe.
2. List any four advantages of drill.
3. What is the main purpose of ‘Fall Out’ command in drill?
4. How is ‘dismiss’ command performed? Explain.

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12

Physical Training (PT)

12.1 Physical Training (PT)

Physical training (PT) is a very useful exercise for our body. It is the systematic
and scientific movement of body in predetermined order. PT helps us in keeping
our body fit, fresh, flexible, and healthy. At the basic or learning stage, PT may be
performed under the counting command from a commander. After learning the skills
of PT under such command from a commander, we can easily perform PTs under the
rhythmic music of a drum or a madal. It makes PT more interesting and effective.
There are several items of PT. A combined practice of various items of PT helps in the
development of muscles, bones, and different organs of various parts of our body in
a balanced manner. Some examples of PTs are given below:
PREPARATION

Select a student who can play drum or madal in a definite manner. Instead
of the number count, s/he plays the drum/madal in such a way that its music
speaks the counts from ‘one’ to ‘sixteen’. The remaining students stand in files.
With the instruction from the teacher, the drum/madal player starts music in a
rhythmic way. PT practitioners perform according to the rhythm of music.
PT-ONE: STRETCHING THE BODY
Initial position: Stand at ‘attention’ position

Drum/Madal Beats
First : Extend the hands frontward and upward.
Second : Raise the hands upward.
Third : Extend the hands sidewise.

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Fourth : 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 of

the waist.

Drum/Madal Beats
First : Flex the knees and gradually extend the hands straight sidewise.
Second : Extend the knees straight, raise the soles up, bring the crossed hands

in front of the waist, and lower the soles down simultaneously.
Third : Flex the knees and gradually extend the hands sidewise.
Fourth : Extend the knees and bring in the hands to 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.

Drum/Madal Beats

First : Extend the hands sidewise and raise them upward to cross
them in front of the forehead.

Second : Lower the crossed hands down and extend them sidewise.

Third : Come into the initial position and raise the crossed hands
upward.

Fourth : Extend the hands sidewise and bring them down to cross in

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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.

Drum/Madal Beats
First : Extend the legs about 20 cm apart and extend the hands

sidewise.
Second : Raise the hands up, bring them down from front, and make

them crossed in front of the waist.
Third : Extend the hands sidewise, tilt the head backward, and

extend the chest forward.
Fourth : Bring both the hands in front of the waist making them

crossed at the wrists, with the legs still extended apart.
PT–FIVE: EXERCISE OF THE WAIST
Initialposition : Extendthelegsabout20cmapartandkeepthehandsdownsidewise.

Drum/Madal Beats
First : Raise the right hand sidewise, raise it upward, and gradually

bend it leftward.
Second : Return into the initial position slowly.
Third : Repeat the count First.
Fourth : Repeat the count Second.
With the further four consecutive Drum/Madal Beats repeat the exercise of

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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.
PT–SIX: EXERCISE OF THE BACK
Initial position : Stand with the hands down sidewise and legs about 20 cm apart.

Drum/Madal Beats
First, Second, and Third : Bend the trunk frontwards from the waist and try

to touch the ground with fingers.
Fourth : Come to the initial position.
Fifth, Sixth, and seventh : Bend the trunk backwards from the waist, keeping

both hands on the waist.
Eighth : Come back to the initial position.
Repeat the exercises with further count up to sixteen.
PT–SEVEN: EXERCISE OF CHEST AND WAIST
Initial position : Stand with the hands down sidewise and legs about 20 cm apart.

Drum/Madal Beats

First, Second : Rotate the trunk rightward keeping left hand in front of the
waist and right hand on the back.

Third, Fourth : Rotate the trunk leftward keeping right hand in front of the
waist and left hand on the back

Fifth : Extend both hands leftwards straight from the left shoulder.

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Sixth : Extend both hands rightwards straight from the right shoulder.
Seventh : Extend both hands leftwards straight from the left shoulder.
Eighth : Stand in initial position.
Repeat the exercises similarly up to sixteen Drum/Madal Beats and start again
from count First. Practise it for a few times.

PT–EIGHT: EXERCISE OF SHOULDER AND NECK

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

Drum/Madal Beats

First : Touch the shoulders with the fingers of respective hands.

Second : Raise the hands straight upward and raise the soles up.
Support the total body load on toes.

Third : Come back to initial position and lower the soles on the ground.

Fourth : Stand at ‘attention’ position.

Fifth : Extend the left foot apart and repeat the exercise again up to
sixteen Drum/Madal Beats.

PT–NINE: EXERCISE OF CHEST

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

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Counts

First, Second : Move the left foot leftward. Bend the trunk and hands down
from the waist to touch the left toe with fingers.

Third, Fourth : Raise the trunk upward and bend gradually backwards. Try
to keep the chest raised up while bending back.

Fifth, Sixth : Raise the trunk up, bend the trunk and hands down from
the waist to touch the right toe with fingers.

Seventh, Eighth: Raise the trunk upward and bend gradually backwards. Try
to keep the chest raised up while bending back.

Repeat the exercises up to sixteen Drum/Madal Beats and practise the whole
training for a few times.

PT–TEN: EXERCISE OF ROTATING THE BODY

Initial Position : Stand keeping the feet about 20 cm apart and
extending both hands rightwards straight from
the shoulder.

Drum/Madal Beats

First, Second, Third, Fourth : Lower the hands and trunk slowly
downward from the front side and continue
the motion to raise up the trunk with the hands
leftward straight from the left shoulder.

Fifth, Sixth, Seventh, Eighth : Lower the hands and trunk slowly
downward from the front side and continue
the motion to raise up the trunk with the hands
rightward straight from the right shoulder.

Repeat the exercise up to sixteen Drum/Madal Beats and repeat the PT for a few times.

PT–ELEVEN: EXERCISE OF JUMPING WITH BOTH LEGS

Initial position : Stand at attention position with both hands straight down
on either side of the thigh.

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Drum/Madal Beats

First, Second, Third, Fourth : Keep both the hands on waist and jump four
times lightly.

Fifth : Extend the hands and legs sidewise
simultaneously.

Sixth : Join both the hands and legs simultaneously.

Seventh, Eighth : Repeat the exercises in Drum/Madal Beats
Fifth and Sixth.

Exercise up to sixteen Drum/Madal Beats and repeat the PT for a few times.

PT–TWELVE: COOLING DOWN EXERCISE (A)

Initial position : Bring the hands in front of the waist making
them crossed at the wrist.

Drum/Madal Beats
First : Flex the knees and gradually extend the hands sidewise.

Raise the sole upward simultaneously and stand on toes.
Second : Extend the knees and bring the hands to initial position.
Third : Repeat the exercise of count First.
Fourth : Repeat the exercise of count Second.
Practise the exercises up to sixteen count and repeat the cooling PT for a few times.

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COOLING DOWN EXERCISE (B)
Initial position : Stand at ‘attention’ position.

Drum/Madal Beats
First, Second : Take a long breath and raise both hands frontwards and

upwards.
Third, Fourth : Extend the hands sidewise and lower them downwards on

the lateral sides of the waist.
Final position : Stand at ‘attention’ position.

Exercise

1. What is ‘PT’? What are the benefits of performing PT?
2. Why should we practice different items of PT?
3. Write the steps for the PT of chest and waist.
4. Draw a diagram showing the methods of performing physical training of

neck and shoulders.
5. “Performance of PT under the verbal command is appropriate for the

learners but the exports of PT prefer to do it under the beats of drum set
or madal.” Do you agree with this statement? Justify.

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13

Yoga

13.1 Yoga: Introduction and Importance

The term yoga is derived from Sanskrit language. In this language, the term ‘Yoga’
means to add or combine. Thus, Its etymological1 meaning suggests that the yoga is
to undertake the exercise of body and brain simultaneously. In other words, Yoga is
the combination of bodily and mental exercise. The first person to coin the term ‘Yoga’
and bring it is practice is a great sage Patanjali. He is very famous with the name
‘Maharshi Patanjali’. Later, his techniques of yoga were practiced and popularized
by many other people in different era. At present, Swami Ramdev from India has
become the pioneer to explore and expose the secrets of Patanjali’s Yoga techniques.
Yoga is very important for healthful living. The main importances of yoga are:

1 Etymological meaning=literal meaning, dictionary meaning, direct meaning of the word, or
the meaning derived from the origin or composition of the word itself

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i. Yoga gives physical fitness by removing the unwanted fat and adding
freshness to our body.

ii. Yoga increases flexibility and strength of muscles.

iii. It gives a balanced brain exercise.

iv. Memory power is increased by yoga.

v. Yoga increases oxygen intake needed for the body, therefore we become
fresh and happy by doing yoga.

vi. Yoga helps in better functioning of internal organs like lungs, liver, heart,
and others.

vii. Concentration power and patience is enhanced by regular yoga.

13.2 The Eight Limbs (components) of Yoga

Yoga is very broad. Maharshi Patanjali has suggested the eight limbs or components
of Yoga. They are:

a) Yama: (Deals with one’s ethical standards e) Pratyahara: (Withdrawal of sensory
and sense of integrity. It includes five transcendence, practice of drawing our
basic elements. They are: nonviolence, consciousness away from the external
truthfulness, non-stealing, continence, and world and outside stimuli)
non-covetousness)
f) Dharana: (Practice of concentration, having
b) Niyama: (It includes five basic components. relieved from the outside distraction.)
They are: cleanliness, contentment, spiritual
adhesion, study of the sacred scriptures, g) Dhyana: (Meditation, the uninterrupted
and surrender to God) flow of concentration)

c) Asana: (It includes the postures practiced h) Samadhi: (A stage of ecstasy, the stage
in Yoga) of realizing a profound connection to the
divine peace.)
d) Pranayama: (Breath control, mastery
over the respiratory process, practice of
inhalation and exhalation in a pre-designed
or specified ways.)

13.3 Some items of Asanas

Asana (posture) is the third limb among the different eight limbs of Yoga. It is the
stationary posture in a pre-defined form. In the yogic view, the body is regarded
as a temple of spirit or soul. It helps to develop the habit of discipline and ability
of concentration. Discipline and concentration are very important for meditation.
Asana can be defined as the appropriate and yogic posture of the body at the time
of performing meditation, Pranayama, and Samadhi. Asanas make the body agile,
strong, smooth, and healthy. They make different internal and external organs active.
Some of the important asanas are described below.

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a. Bridge Pose (Setu Bandhasana)

In Sanskrit language, ‘Setu’ means bridge.
In this pose, the body is made horizontally
elongated and it looks like a bridge.
Therefore, it is called ‘Setubandhasana’.
This pose particularly benefits in the case of
neck ache and waist pain. It also strengthens
the muscle of abdomen and improves the
digestion process. The pose is practiced in the following ways.
i. Lie on the plain floor in supine position.
ii. Raise the waist slowly, bend both knees, move the feet inward, keep the

elbows on the floor and palms on the waist.
iii. Support the waist with your hands and remain in this position for 7 to 8 seconds.
iv. Bring the hands on floor, make them straight, and lower the waist down on

the floor.
Repeat the above steps keeping a short resting interval of about 10-15 seconds.

b. Crocodile Pose (Makarasana)

In Sanskrit language, the term ‘Makara’
means crocodile. In this pose, the body
is laid down on the ground in the shape
of a crocodile. Therefore, it was named
‘Makarasana’. This pose is performed
for resting purpose. This pose is
particularly beneficial in case of hypertension2, mental tension, insomnia 3, and
gastritis4 . Makarasana is performed in the following ways:

i. Lie on the plain floor in prone5 position. Bend the elbows so that you keep
the palms on the upper arm of the opposite hands. Raise the head and place
your chin above the hands. The legs should be about a foot apart with the
soles inwards and the toes outwards. Eyes should be kept closed.

ii. Leave your body relaxed and resting. Try to feel peace by connecting your
soul to your god. Remain calm with no worries, tensions, and all the worldly
matters. Sense the presence of almighty power that governs all your fate
and the whole world. Remain calm in this position for few minutes.

c. Plough Pose (Halasana)

In Sanskrit language, the term ‘Hala’ means
plough. In this pose, shape of the body
looks like a plough, therefore this was
called ‘Halasana’. It increases the agility and

2 Hypertension= high blood pressure
3 Insomnia= difficulty in sleeping
4 Gastritis= inflammation of the stomach
5 Prone=lying flat with the front of your body touching the ground

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strength of the spine. It also helps in the diseases like thyroidism, constipation,
gastritis, diabetes, and heart diseases. But, the people with liver, uterus, and
spine diseases should not perform this pose. This pose is performed in the
following ways:
i. Lie on the plain floor in supine position. Hands should be straight by sides.
ii. Raise both the legs upward together keeping the knees straight. Inhale

simultaneously with the movement. When the legs are straight upward at
about 90 degree to the floor, raise the waist and spine upward. Continue
moving the legs until the toes touch the ground. Remain in this position for
about 5 to 10 seconds.
iii. Return to in the supine position and rest in the same position for few
seconds.

In the learning stages, we can practice for few seconds. Slowly, with practice,
the duration of the pose may be increased up to 4 to 5 minutes.

13.4 Some items of Pranayama

The term ‘Pranayama’ is made up of two root terms. They are:

Pranayama = Prana + Aayama

‘Prana’= life, oxygen, breath

‘Ayama’= dimension, issues

In this way, the etymological meaning of the term ‘Pranayama’ suggests its meaning
as the dimensions of life/respiration. In other words, it means the extension of the
breath and life force. Pranayama primarily consists of asana and breathing exercises.
Some items of pranayama are described below.

a. Bhastrika

Bhastrika is an item of Pranayama. It is a breathing
technique where breathing is forcible, deeper, longer,
and through the nose with equal time for inhalation and
exhalation. The average time of inhalation or exhalation
is about 2.5 seconds. Healthy adolescents can do it even
faster. But very quick inhalation and exhalation may be
harmful for weak and diseased people. This Pranayama
activates the circulatory and nervous systems. It helps
in strengthening the mind and concentration power. Besides, the diseases
like common cold, sinusitis, asthma, and cough are effectively controlled by
Bhastrika Pranayama. It is performed with the following steps:
a. Sit at ‘Padmasana’6 pose. Make your spine straight.

6 Padmasana=a type of asana in sitting pose with the knees bent and toes kept on the thighs
of opposite leg

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b. Take normal breath for 6-10 times and take a deep breath to your full capacity.
Exhale all and make your lungs empty. By doing so, you will complete a
cycle of Bhastrika Pranayama.

c. Repeat this cycle for 3 to 4 times in the morning and evening. The number
of cycles can be increased up to 12 times after habituation.

b. Kapalvati

It is a Pranayama in which the inhalation and exhalation are made quicker than
in normal respiration. It is also performed in ‘Padmasana’ pose.

This Pranayama helps in strengthening the capacity
of the lungs, removing the mucus and dirt from
the respiratory tract, improving memory power,
regulating menstrual cycle, improving the capacity
of reproductive system, burning abdominal fat,
and facilitating the digestive system. But the people
with heart diseases, hernia, asthma, and with any
abdominal or thoracic operation within past six
months may have adverse effects of this Pranayama.
Quick inhalation and exhalation cause rhythmic
constriction of the urethral and anal opening if it is performed in a proper way.
Kapalvati is performed in the following steps:

i. Sit in Padmasana pose.

ii. Exhale forcefully and quickly so that all the air is released within one second.
Press the umbilicus7 inward.

iii. Inhale forcefully and quickly so that the lungs are fully filled within one
second.

iv. Repeat such inhalation and exhalation for about two minutes in the learning
stage and gradually increase it up to 20 minutes with regular practice.

c. Anulom-Bilom

Anulom-Bilom is regarded as the best Pranayama
among all. It is appropriate for the people of any age.
In yogic language, the right nostril is called ‘Pingala’
and the left nostril is called ‘Ida’. In this Pranayama,
respiration is carried out from Ida and Pingala
alternately in a balanced way.

Each of the inhalation and exhalation takes equal time
period of five seconds. There is a short pause between inhalation and exhalation.
A complete cycle of Anulom-Bilom takes about 20 seconds. Thus, there are three
cycles in one minute. In a normal situation, this is carried out for 5 to 10 minutes
or as prescribed by the yoga expert for a particular disease. Anulom-Bilom is

7 Umbilicus=navil

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performed in the following steps:
i. Sit in Padmasana pose. Close Pingala with the right thumb and inhale long

from Ida for about five seconds. Hold it for few seconds.
ii. Close Ida with the paired middle and ring finger and remove the thumb

from Pingala. Exhale slowly taking about the time period of 5 seconds.

Repeat the above steps for about 5 to 10 minutes or as prescribed by the yoga expert.

13.5 Sun Salutation (Surya Namaskar)

Surya Namaskar (Sun Salutation) means a salute to the sun in a yogic method. It
is a continuous series of 13 postures including different 8 Asanas. It also includes
respiratory exercise in a predefined way. Therefore, it is a good combination of Asanas
and Pranayamas. It is designed to warm up and exercise the whole body, mind, and
breath. It is considered as one of the best Yoga exercises as it stretches, compresses,
arches and reinforces all the major muscles of the body, as well as the digestive and
respiratory organs. It also helps develop flexibility, strength, balance, concentration
and focus. Sun Salutation can be practiced twice a day. The steps of sun salutation are:

Postures Illustrations

i. Namaskar(Salute)

Start in a standing position, facing the sun. Both
your feet should touch each other, palms joined
together, in prayer pose.

ii. Ardha Chandrasana (Half Moon Pose)

With a deep inhalation, raise both arms above
your head and tilt slightly backward arching your
back.

iii. Padangusthasana (Hand to Foot Pose)

With a deep exhalation, bend forward and touch
the mat, both palms in line with your feet, forehead
touching your knees.

iv. Surya Darshan (Sun Sight Pose)
With a deep inhalation, take your right leg away

from your body, in a big backward step. Both your
hands should be firmly planted on your mat, your
left foot between your hands, head tilted towards
the ceiling.

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v. Purvottanasana
(Inclined Pose)
With a deep inhalation, take your right leg away

from your body, in a big backward step. Both your
hands should be firmly planted on your mat, your
left foot between your hands, head tilted towards
the ceiling.

vi. Adho Mukha Svanasana
(Downward Facing Dog Pose)
With a deep exhalation, shove your hips and butt

up towards the ceiling, forming an upward arch.
Your arms should be straight and aligned with
your head.

vii. Sashtang Dandawat
(Forehead, Chest, Knee to Floor Pose)
With a deep exhalation, lower your body down

till your forehead, chest, knees, hands and feet
are touching the mat, your butt tilted up. Take a
normal breath in this pose.

viii. Bhujangasana (Cobra Pose)
With a deep inhalation, slowly snake forward till

your head is up, your back arched concave, as
much as possible.

ix. Adho Mukha Svanasana
(Downward Facing Dog Pose)
Exhaling deeply, again push your butt and hips up

towards the ceiling as in position 6, arms aligned
straight with your head.

x. Surya Darshan (Sun Sight Pose)
Inhaling deeply, bring your right foot in towards

your body, in a big forward step. Both your hands
should be planted firmly on your mat, right foot
between your hands, head tilted towards the ceiling.

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xi. Padangusthasana (Hand to Foot Pose)
Exhaling deeply, rise up and touch the mat,

keeping both your palms in line with your feet,
forehead touching your knees.

xii. Ardha Chandrasana (Half Moon Pose)
Inhaling deeply, raise both your arms above your

head and tilt slightly backward.

xiii. Namaskar (Salute)
Return to stand facing the sun, both feet touching,

palms joined together, in prayer pose.

Exercise

Answer the following questions.

1. Define Yoga. What is ‘Maharshi Patanjali’ famous for?
2. List any five importance of Yoga.
3. Name the eight limbs of Yoga.
4. What do you mean by Asana? What are the common advantages of

Asanas?
5. Draw a diagram illustrating Setu-Bandhasana.
6. What precautions should be taken while considering about Halasana?
7. How is Makarasana performed? Explain.
8. What are Ida and Pingala?
9. Write the advantages of Kapalvati, Bhastrika, and Anulom-Bilom.
10. What are the advantages of ‘Surya Namaskar’?

122 Health and Physical Education - 8

14

Games

14.1 Introduction

Games are essential activities in our life. We play various types of games as per the
convenience and availability of ground and materials needed. Games make us fresh
and healthy. They boost the smooth functioning of various organs and systems in our
body. Some of the games are volleyball, basketball, port ball, dodge ball, football,
kabaddi, and kho-kho.

14.2 Volleyball

Volleyball is an interesting game played Figure: Volleyball
between two teams consisting of six
players in each. It is played in a court
divided into two equal halves of 9 x 9
meters each. There is a net, which is set
in the middle, 14.24 meters above the
centreline and supported on poles. Height
of the net can be adjusted according to the
height and skill of the playing students.
Each team can have three extra players
who replace the active players, if needed,
on the decisions of captain.

Basic rules of volleyball

(a) The game begins with a toss to choose court or serve. If the toss-winner chooses
the court, the toss-loser chooses the service or vice versa.

(b) A point is scored if the ball touches the ground of opponent’s court or opponent
team makes a foul.

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

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

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

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(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) Not any player is allowed to touch the net with hands or any parts of the body.
(i) Not any 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 a win.

Basic Skills of Volleyball

(a) Serving

Serving is one of the basic skills of volleyball. It is the process of hitting the ball
to make it cross towards the opponent’s court from a position just outside of the
backline of own court. Serving is executed after the signal of the referee.
Touching the backline is not allowed while serving. Serving can be executed in
two ways. They are overhead service and underhand service.

Overhead Service

Overhead service is the skill of serving
from overhead position. The server catches
the ball standing back of the service line.
Then, he raises the ball softly with the left
hand. When the ball is in the air, it is hit
with the help of the right hand. As the
server hits the ball in the position over the
head, this is termed as overhead service.

Underhand Service

In this method of serving, the server keeps
the ball on the palm of the left hand below
the waist level. On the whistle from the
referee, the server releases the ball from
the left hand and hits it with the right
hand. While hitting, the left wrist or palm
is needed as per the convenience.

(b) Receiving

It is the skill of receiving the ball approaching from the opponent’s court. While
receiving, the receiver should assess the force and direction of the ball. A ball
can be received by fingering if the ball is high and digging if the ball is low or
spiking. After receiving the ball, it is given for setting in a comfortable way.

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(c) Setting
It is the skill of fixing the ball near and above the net so that it can be spiked on
opponent’s court. The ball given by the receiver is taken and is set carefully near
and above the net by the setter. While setting, the setter should be conscious that
the ball should not cross the net.

(d) Spiking
It is the skill of hitting the ball into the
opponent’s court forcefully in such a way that
not any player of opponent team can receive
it. The spiker jumps and hits the ball for the
execution of spiking. While spiking, the ball
should not go out of the opponent’s court.

14.3 Football (Soccer)

Football is a popular game all over the world. It is a ball game played between
two teams of eleven players each. Football needs a wide ground to play. The court
of football has a dimension of 100 x 64 meters divided into two equal halves by a
centreline. There are two goal posts at the back end 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

Health and Physical Education - 8 125

umpire.

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

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

(e) If a player makes 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

(a) Dribbling

Dribbling is the process of moving the ball

ahead by controlling between two feet

with the front and middle portion of the

feet. While dribbling, the player should

be aware enough to keep the ball under

his control. Opponents try to receive the

ball every moment but a good dribbler

never lets it go to the opponent’s control.

Dribbling is especially useful when there

is no good opportunity to pass the ball to Figure: Practice of Dribbling Football

own teammates and the opponents are

trying to receive it. It is also done skillfully to make opponents puzzle near the

goal post in order to strike a goal.

The skill of dribbling can be improved with the following practices.

(a) Line up in a file set about 25 meters back from a pole. The distance between
the pole and file can be set as per the availability of the ground. It is better
to keep the distance as long as possible.

(b) The front player standing in the file starts dribbling the football ahead. The
player turns around the pole, dribbles back towards the file, passes the
football to the second player of the file, and joins the file at the back.

(c) The second player executes the similar dribble, passes the football to the
third player, and joins the file at the back.

(d) This process is continued until all the players get a turn.

(e) This practice can be extended as per the availability of time and skill of the
players.

126 Health and Physical Education - 8

(b) Throw in

Throw in is one of the basic skills of football. It is done
if any of the opponent players hits the ball out from the
court. This is executed by catching the ball with both
hands and setting both the legs out from the boundary
line. One hand throw is not allowed. This can be practiced
by making a file at the back of a straight line and practicing
with a ball turn by turn.

(c) Striking

Striking is an important skill in football. It is the skill which scores a goal. While
striking, the striker hits the ball forcefully from a clear way towards the goal
post. Good strikers are always respected and rewarded more in most of the
football games. It is practiced by striking the football keeping in front of a file
and striking towards a goal post in turn.

(d) Goal keeping

It is a prime duty of goal keeper to save the ball from entering into the goal post.
The goal keeper should stand at the post with conscious attention. The goal
keeper should be capable of catching or blocking high balls as well as rolling
balls.

Practice of blocking a rolling ball

In order to practice blocking a rolling ball, the

students line up in a file. While standing, they extend

their legs in such a way that the ball cannot pass from

the gap between their legs. There is a skilled striker

or the instructor in front of the file. The striker strikes

the ball to the front most player of the file and the Figure: Blocking a Rolling Ball
front player catches the rolling ball. After catching,

the first player gives the ball to the striker again and goes back to join the file. The

striker, again, strikes the ball towards the second player, who executes a similar

procedure again. All the players practice the skill turn by turn.

Practice of blocking high ball

In order to practice blocking a high ball, the

students line up in a file. There is a skilled striker

or the instructor in front of the file. The striker

strikes the ball high to the first player of the

file. The player blocks or catches the high ball,

returns the ball back to the striker and goes back

to join the file again. The striker, again, strikes

the ball towards the second player, who executes Figure: Blocking the High Ball

the similar procedure. All the players practice the skill turn by turn.

Health and Physical Education - 8 127

Seven or Nine-Player Football
Seven-player football or nine-player football is similar to eleven player football except
the total number of players. There may not be eleven players in a team if the total
number of students in a class is low. In such a situation, the teacher decides to make
two teams of seven or nine players as per the convenience and availability of players.
All the rules and court dimensions are same as the eleven-player football.

14.4 Basket Ball

Basketball is a ball game played between two teams of five players in each team.
There are backboards set at the backline of each side of the court. There is a basket set
on a ring on each of the backboard. Points are scored if the ball is put in the basket.
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 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.

128 Health and Physical Education - 8

(i) Each team can reserve seven extra players. They can replace the active players
with the permission of the referee. The referee can allow replacement on the
command of team captain.

(j) The game is played in two halves of 20 minutes each with an interval of 10
minutes. The team that scores more points within the duration of the game is
declared the winner.

Basic Skills of Basketball

Good skills are neccessary to be a good player of basketball. The skills can be developed
through many types of practices. They are dribbling, bounce pass, and making basket.
These skills for basketball can be developed through other basic games. Some of the
games are port ball and dodge ball.

(a) Dribbling

Dribbling is done in different games. We have practiced
dribbling for football. But it is different from the dribbling
in basketball. The ball is dribbled by hitting the ball on the
ground repeatedly without catching or holding the ball. In
basketball, players are not allowed to dribble again after
holding the dribbling ball.

(b) Bounce Pass Figure: Dribbling

Bounce pass is an important skill needed for
basketball. This skill is used to pass the ball to
a teammate to save the ball from opponents or
to advance the ball ahead faster. Bounce pass is
performed by hitting the ball on the ground in such
a way that the target teammate receives it for further
advancement or score.

(c) One-hand Pass Figure: A Bounce Pass

This skill is needed when the ball has to be passed to a long distance. It is helpful

when a team wants to advance the ball more quickly towards the basket. One-

hand pass can be executed as overhead and underhand passes. The overhead
pass is done by raising the ball above the head with one hand and throwing it

to a long distance. Underhand one-hand pass is the process of throwing the ball

upward keeping the position of hand below the waist level.

14.5 Port Ball

It is played in a court similar to that of basketball. It is also played by ten players
divided into two groups of five players each. There is a port made by keeping a chair
and a boy standing on it instead of backboard and basket of basketball.

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The players pass the ball to the port man in order to score points. Points are scored

only if the port man catches the ball remaining on the chair. The basic skills needed

for port ball are similar to that for basketball. They are dribbling, bounce pass, one-

hand pass, and advancing the ball

ahead. This game is played in two

halves of five minutes each with

an interval of one minute. The

port is protected in a goal area

marked by one arched line. Not

any player can enter into the goal

area. The port-man can be changed

with the permission from the

referee under the request made by Figure: Port Ball
the team captain. All the other

rules are similar to the rules of basketball.

14.6 Dodge Ball

It is a ball game regarded as a basic

game of basketball because the

players learn the skills needed for

basketball through this game. This

game is played in a court of 20 x

10 meters divided into two equal

squares of 10 square meters each.

There may be 8 to 13 or more players

in each team according to the

number of students and their skill to

play the game. The players of each Figure: Dodge Ball

team are divided as court players and line players. The court players play inside their

own court while the line players stand near but outside the backline and sidelines

of the opponent’s court. A team can score a point if it hits any one of the opponent’s

court players on any part of body with a direct ball. The players can pass the ball to

one another quickly to make rivals confused and difficult to protect themselves from

a ball-hit. In order to begin the game, the referee makes a toss first. The winner of the

toss deserves the right to choose the court or first ball. The game is played for a period

of ten minutes. The team scoring more points during the game is declared the winner.

Basic Rules of Dodge Ball
(a) The players are divided as court and line players by the team captains of
each team. Every player must follow the commands from their captains.
(b) Players can catch and throw the ball to make convenient and easy hit to the rivals.
(c) Attempts of hits should be made on the court players only.
(d) One hit to the rival’s body on any part produces one point scored. The player

130 Health and Physical Education - 8

hit by the ball goes out from the court and plays as line player. While doing
so, he replaces all the line players in anticlockwise direction from the left.
The last line player to be displaced enters into the court and plays as court
player.

(e) The indirect or bounce hit to any player cannot make score or out. Instead,
the opponents can receive a bounce ball.

(f) A team can make various passes among their court players or line players.

(g) The court players cannot cross the boundary line of the courts.

(h) The ball out from the court can be received by the line players to continue
the game.

(i) The team scoring more points during the whole game is declared the winner.

Basic Skills of Dodge Ball

a) One Hand Pass: Players of dodge ball should be conscious enough to pass the
ball to their own teammate in the right way. The ball should be passed to the
teammate looking at the opponents to make them confused. A clever player
can hit an opponent in a cleverer and smarter way by looking at own teammate
while hitting the rivals. While hitting, the ball should not bounce on the ground
because the opponents can receive the bounce ball.

b) Teamwork: Skills of teamwork must be developed by all the players to develop
a good spirit of game in dodge ball. They should pass the ball to appropriate
teammate who can hit and score easily. It is better to dodge and make the
opponents confused about the time of hits and passes. Such skills can be utilized
to score higher.

14.7 Kabaddi

Kabaddi is a game played between two teams of seven players in each. This game

needs no equipment except a court with soft surface. This game increases agility and

strength of the body. Players of kabaddi also learn the skills of running, dodging, and

kicking. Two teams of kabaddi are termed as ‘raider team’ and ‘anti-raider team’. One

player of the raider team goes for raiding inside the court of opponents with a

continuous cant of ‘kabaddi…….kabaddi……kabaddi……’ and returns to own court

without breathing even once. During the raid,

the raider tries to touch as many of anti-raiders

as s/he can to make them out. But the raider is

declared out if caught within the court of

opponents by anti-raiders. The game is played

in two halves of 15 minutes with an interval of Figure: Kabaddi
5 minutes. The team which scores more points

during the whole game is declared the winner.

Health and Physical Education - 8 131

Basic Rules of Kabaddi
(a) The game begins with a toss. The winner of the toss deserves the right to choose

courtside or raid.
(b) The raider is declared out if s/he loses canting inside the court of opponents.
(c) The teams become raider and anti-raider alternately every time a raider returns

to his/her own court.
(d) The teams are awarded with points if the opponents are made out. The points

to be scored are equal to the numbers of opponents made out.
(e) Each team should send a raider within five seconds after the raider of the

opponent team returns to his/her court.
(f) The anti-raiders are considered out if they cross the boundary line.
(g) The raider should cross the bulk line or touch at least one opponent before

returning to own court.
(h) If one or more players are made out during the game, equal numbers of

opponents (if they are already made out) are allowed to enter the court.
(i) If there are many players out from the court, a captain can offer two extra points

to make the out players enter into the court. These extra points are called as
‘lona’. The total number of out-players is also added on lona to the rival team in
such a situation.

Basic Skills of Kabaddi

(a) Raiding

It is the skill of entering in the rival’s court in a skillful manner. A raider should
continue canting, try to touch the maximum number of rival players, and return
safely to own court. A good raider runs quickly and touches many opponents
and returns successfully in no time. Going back to a stronger opponent increases
the probability of being trapped. Therefore, the raider should evaluate the
strength and endurance of the rivals well.

(b) Trapping

When a raider enters in the court, the anti-raiders should be safe from him.
They can trap the raider easily if all the players try to trap him at a time. In order
to trap the raider easily, the players should go back to the court and allow the
raider to come near the backline. In such a situation, the raider can be trapped
easily if there is common effort to do so. It is risky sometimes if the raider
escapes while trapping because it can make many players out at a time.

(c) Kicking

It is one of the basic skills of raider. Araider can easily escape out from opponent’s
court after making them out by kicking. Kicking is a quick action therefore it
becomes very difficult for the anti-raiders to trap. There are various types of
kicks used in kabaddi. Some of them are front kick, side kick, and mule kick.

132 Health and Physical Education - 8

14.8 Kho-Kho

Kho-kho is an interesting and

entertaining game played

between two groups of players

each consisting of nine active

players. There may be three

reserve players for each team

in Kho-Kho. It is played on a

wide playground in a 29 x 16

meter Kho-Kho court made up Figure: Kho-Kho
of multiple lines. Two teams of

this team are termed as ‘chaser’ and ‘runner’ teams. The ‘chaser’ team scores and

the ‘runners’ oppose them from scoring. Kho-Kho is played in two innings; each of

the innings consisting of two halves of nine minutes with an interval of five minutes.

The innings with game-time and intervals can be represented by 9:5:9 + 5 + 9:5:9

(First Innings + Interval + Second Innings). They change their position of ‘chaser’ and

‘runner’ after the completion of the first half in each innings. In this way, only one

team becomes scoring team in each of the two halves of an innings.

Basic Rules of Kho-Kho

(a) A toss is made in the beginning. Winner of the toss deserves the right to be
‘chaser’ or ‘runner’ team in the first half.

(b) The court has eight chasers’ squares of 30 cm x 30 cm each. Eight chasers sit in
the squares in squat position. The remaining one becomes active chaser and
stands near the pole.

(c) The runners make three groups consisting of three runners in each group.

(d) With the whistle of the referee, three runners enter the court. The active chaser
runs behind them to touch and score.

(e) An active chaser cannot change the direction of chasing until s/he reaches the
post line. The chaser can change direction anywhere in between the post line
and end line.

(f) One point is scored by the chaser if the active chaser touches one of the active
runners and makes him/her out.

(g) The runners can cross the centreline but the chaser cannot. If the runners are
to be chased across the centreline, the active player can give any one of sitting
chaser a ‘Kho’ by pronouncing it aloud with a touch on the back. Then, the
sitting chaser becomes active and the previous active chaser sits in the vacant
square.

(h) Chasers can substitute the players but the runners cannot.

(i) When all the three active runners are made out, the captain of runner team
sends another set of three players inside the court. This process continues until
the game ends.

Health and Physical Education - 8 133

(j) Only the chaser team can score. The winner is declared after completion of both
halves on the basis of points scored by each team when they have played as
‘chaser’ team.

14.9 Cricket

Cricket is an interesting game played almost all over the world. This game is gaining
a growing popularity in the recent days. It is a game played between eleven players
in each team. The basic requirements of cricket game are:

a. A cricket ball
b. Two bats
c. Two sets of stumps (three stumps in each set)
d. Bails (the small wooden pieces kept on the stumps). The stumps and bails

make a wicket on the pitch.
e. Helmets, gloves etc.

The two rival teams play alternately as batting team and bowling team. It is determined
by a toss before starting the game. The winner team chooses whether they prefer
batting or bowling at first. The first batting team scores runs and determines the
target for the second batting team. If the target is met by the second team, it becomes
winner. If all batsmen are made out before achieving the target, the first batting team
is declared as winner.

There is a pitch at the centre of the ground. The pitch is elongated with 2.64 m breadth
and 20.12 m length. At the both ends of the pitch there are three erect stumps with
two bails on them. The set of erect stumps with bails on them is called wicket.

At first, two bowlers and two batsmen come inside the pitch. The remaining players
of bowling team stand attentively at different corners of the ground as per the
instruction of the team captain. After the umpire gives the signal, the game of bowling
and batting begins.

Some of the common rules of cricket are given below.

a. When the cricket ball is bowled towards a batsman he wants to hit the ball as far as
possible without letting it to be caught in the air before it falls down on the ground.
If the ball is caught by any fielder, the batsman is out. It is called ‘catch-out’.

b. When the ball is hit away, the batsmen start running along the pitch. They can earn
runs on the basis of their number of runs completed between the two sets of stumps
at opposite ends of the pitch. If the ball is brought in the pitch when a batsman is
running in the pitch, such runner batsman becomes out. It is called ‘run-out’.

c. If the ball safely crosses the boundary in air without falling down, the batting
team scores 6 runs. If the ball rolls on the ground and crosses the boundary, 4
runs are awarded.

d. If the ball is blocked by batsman’s leg in a condition that it would strike the
wicket and an appeal is made by the fielding/bowling team, such batsman is set
out by the umpire. It is called LBW (Leg Before Wicket).

134 Health and Physical Education - 8

Exercise

1. What are the basic requirements to play volleyball?
2. How many players are needed for basketball, volleyball, and kho-kho?
3. Differentiate between underhand service and overhead service.
4. How are setting and spiking performed in volleyball?
5. What is the difference between dribbling preformed in football and

basketball?
6. Why is a skilled goalkeeper needed for a team playing football?
7. Write any five basic rules of port ball.
8. What skills are needed to play dodge ball effectively?
9. What do the chasers and runners do in kho-kho?
10. List the points to be kept in mind by a raider while raiding in kabaddi?
11. How is cricket played? What do you mean by ‘run-out’?

Health and Physical Education - 8 135

15

Athletics

15.1 Introduction

Athletics is a part of physical exercises consisting of track and field activities like
running, throwing, jumping, and walking. Some of the major forms of athletics are
relay race, high jump, long jump, and shot put.

15.2 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 meter relay or 4 x 400 meter 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 by

exchanging a baton. There is a baton in relay

race. The baton is a short and thin cylindrical Figure: Relay Race
piece of wood carried by the active runner in the

relay race. 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 as winner. A relay race of 4 x 100 implies that there are four athletes in a team

and each of them has to complete a course of 100-meter length. Similarly, a relay race

of 4 x 400 implies that each of the four athletes has to cover a course of 400 meters.

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.

136 Health and Physical Education - 8

(b) Baton handover/Transfer

Very short periods like seconds and

microseconds play important roles in relay

races. Therefore, the athletes should not waste

time for baton handover during the run. Both

giver and receiver of baton extend hands for

easy and quick transfer. It is easy if the first Picture: Baton exchange
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.

15.3 Long Jump

Long jump is a popular and interesting

item of athletics. It is categorized as one

of the field activities of the athletics. The

athlete tries to cover the longest distance

with his/her full capacity. It is played as

individual competition and the athlete

who can jump the longest distance Figure: Long Jump
is declared the winner. This athletics

improves the strength of muscles of legs and stomach as well.

Execution of Long Jump

Long jump is one of the ‘field-type’ athletics. First, the interested students march
into the field and make groups of 4 to 6 students. A sand pit is prepared, where the
students are supposed to land after taking the jump. Long jump can be performed in
the following stages.

Stages of long jump

(a) Approach Run: The athletes run 6 to 7 steps before ‘take off’. Approach run
helps them to gain inertia and ensures coverage of longer distance. As soon as
the referee whistles, the athlete starts the approach run.

(b) Take Off: They should take off on one leg first and raise another leg in quick
succession. While executing ‘take off’, the body should be balanced. Pressure
given to the ground before raising the legs up increases the performance of
‘take off’.

(c) Flight: Flight is the action in air. In this mode of long jump, the athlete should
balance the body well. Both legs should be kept as high as possible in a balanced

Health and Physical Education - 8 137

way to cover the longest possible distance.

(d) Landing: While landing, one should bend their trunks and legs forward to
touch the ground. The distances covered by each of the players are measured.
The player who covers the maximum/longest distance will be the winner.
Remaining groups of students also perform the jump like the first group.

15.4 High Jump

High jump is

one of the most

popular athletics

in the world. This

athletics increases the

muscular strength

and endurance. It

also increases the Figure: High Jump
strength of internal

vital organs. The basic steps of performing high jump by the athletes are:

Stages of High Jump

(a) Approach Run: It is the first step taken by the athlete of high jump. After getting
signal or whistle from the umpire, the athlete runs 7 to 9 steps ahead and gains
some inertia. Gaining inertia increases the performance of take off.

(b) Take Off: Take off is an important step. When the athlete executes ‘take off’,
it should be suggested to the players that they must take off with adequate
strength on their legs. If the left leg is raised first for ‘take off’, they should stand
on right side. The leg used for taking off should be raised high and the other leg
should advance higher for crossing the rope successfully.

(c) Flight: Flight is the action in air. During the flight, the athlete tries to cross the
horizontal bar or rope without touching it. After crossing the bar, purpose of
flight is to land safely on the sand pit.

(d) Landing: Landing is the last step. In this step, the athlete touches the opposite
side of the bar safely. 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.

Preparation of sandpit

In this item of athletics, the athletes jump high and land on the court. In order to
prevent the injury while landing, the court is made soft. Preparation of sandpit is the
most conventional way of its management. A broad and rectangular pit of about six
inches depth is made on the landing side of the court. The court is filled with clean
sand. If the athlete falls down on the sandpit without control on body balance, the
softness of sandpit can prevent probable unwanted injuries.

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Setting poles and horizontal bar (or rope)
Two vertical poles are set on either side of the court. A long horizontal bar or
a rope is adjusted on two poles of the court. The bar or the rope should be
adjusted in such a way that it should fall down softly on the court if touched
by the athlete. Such adjustment prevents unwanted injury. A fall of the bar also
informs that it was touched by the athlete and hence not a valid jump performed.

15.5 Shot-put

Shot put is an item of ‘throwing’ category of athletics. This is played by throwing a
shot. A shot is a spherical, heavy, iron-made, a palmfull ball which is thrown to attain
maximum possible distance to win. The throwers throw the shot from a circular area.
Stages of Shot-put
(a) Holding the Shot

Holding is the right way of holding the shot in hand. The shot is held between
the fingers and thumb. The weight of the shot rests on the fingers but not on
the palm. The fingers support the shot around all the directions and prevent
unwanted sideward movement or fall on the ground.
(b) Stance
It is the right position taken by the thrower after holding the shot. It is a perfect
preparation for glide and delivery of the shot. The thrower stands in the circle
opposite to the direction of throw and touches the circle with right leg, keeping
the left leg towards the centre of circle. At this position, the shot is in the right
hand above the right shoulder, the right knee is slightly bent, and the left sole
risen up.
(c) Glide
It is the sudden rotation of the body along with the shot towards the direction
of throw. A quick glide generates adequate inertia on the shot and can have
maximum distance coverage probability.

Shot put

Health and Physical Education - 8 139

(d) Release
As soon as the glide completes the rotation of 180 degree towards the direction
of throw, the shot is released with maximum force exerted on it. All the fingers
apply force on the shot while releasing. The angle of release should be about 45
degrees with the ground surface to attain the maximum distance coverage. This
stage is also termed as the stage of ‘putting’. All the weight of the body rests on
the left leg at the end of this stage.

(e) Reverse or Flow Through
It is the stage of regaining normal body posture by bringing all the moving
trunk, hands, and legs in the normal position. It should be done carefully to
prevent any possible fall of the thrower himself.

15.6 Exercises for Athletics

Physical exercises are the basic requirements for all types of athletics. As the athletics
include different types of body movements in different ways, the body should be
made flexible and strong. Exercises can be taken regularly in the morning and evening.
Some examples of exercises are bending, running, flexing, jumping, and moving the
limbs in scientific order. Adequate exercises performed as the preparation for athletics
make one’s performance praiseworthy in athletics.

Exercise

1. Define athletics. Why is it important for us?
2. What do you mean by 4 x 100 relay race?
3. What is a ‘baton’? What should a clever racer keep in mind while

transferring the baton?
4. What are the physical advantages of long-jump?
5. How can an athlete minimize the probabilities of injuries while landing in

long-jump and high-jump?
6. What is approach run? When is it performed?
7. “Construction of sand-pit in high-jump and long-jump is related to safety

of the athletes.” Justify.
8. What are the stages of shot-put? Give a short introduction to glide.
9. Why should an athlete take regular exercises?

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