Oasis Health, Physical Education & Ceatve Arts 7

March forward
Right eye/Left eye/Front (or Straight) eye
This command of drill is performed to express respect to a distinguished person.
When this command is given, a moving squad of students bends their head
left (or right) towards the direction of the guest. The squad marches forward in
their own direction but the heads of all the squad members bend towards the
guest with their eyes looking at the guest. When the squad crosses the area in
front of the guest, the commander gives a command, ‘EYES FRONT!’. With this
command, all the members turn their eyes frontward.

11.7. Halt

It is the drill command to make all motion activities stopped at once. With ‘halt!’
command, left leg is stepped once and with the step of right leg all performances
are stopped.

Exercise

Answer the following questions:
1. Define drill. Name some of the basic skills of drill.
2. Write short notes on a) Stand at ease b) Attention.
3. Write the process of ‘right turn drill’.
4. Write about ‘quick march’ and ‘right eyes’ drills.
5. What does the command ‘halt’ mean? How is it performed?

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Unit 12

Physical Training

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12.1 Introduction

Physical training (PT) is the 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 instructions of 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.

PT-ONE: STRETCHING THE BODY

Initial position: Stand at ‘attention’ position

PIC-PT 1

Counts

One : Extend the hands frontward and upward.

Two : Raise the hands upward.

Three : Extend the hands sidewise.

Four : Return to the initial position and bring the crossed hands in
front of the waist.

Final position : Bring the hands in front and keep on the waist making them
crossed.

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PT-TWO: EXERCISE OF HANDS AND LEGS
Initial position: Stand errect with joined legs and crossed hands in front of the waist.

Counts
One : Flex the knees and gradually exttend the hands straight sidewise.
Two : Extend the knees straight, raise the soles up, bring the crossed hands in
front of the waist, and lower the soles down simultaneously.
Three : Flex the knees and gradually extend the hands sidewise.
Four : Extend the knees and bring 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.

PIC-PT 3

Counts

One : Extend the hands sidewise and raise them upwards to cross them in
front of the forehead.

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

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

Four : Extend the hands sidewise and bring them down to cross in front of
the waist.

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PT–FOUR: EXERCISE OF THE CHEST
Initial position: Bring both the hands in front of the waist making them crossed

at the wrists.
PIC-PT 4

Counts
One : Extend the legs about 20 cm apart and extend hands sidewise.
Two : Raise the hands up, bring them down from front, and make them
crossed in front of the waist.
Three : Extend the hands sidewise, tilt the head backward, and extend the
chest forward.
Four : Bring both the hands in front of the waist making them crossed at
the wrists, with legs still extended apart.
PT–FIVE: EXERCISE OF THE WAIST

Initial position: Extend the legs about 20 cm apart and keep hands down
sidewise.
PIC-PT 5

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Counts

One : Raise the right hand sidewise, raise it upward, and gradually bend
it leftward.

Two : Return into the initial position slowly.

Three : Repeat the count one.

Four : Repeat the count two.

With 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.

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

apart.

PIC-PT 6

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.

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PT–SEVEN: EXERCISE OF CHEST AND WAIST
Initial position: Stand with the hands down sidewise and legs about 20 cm apart.

PIC-PT 7

Counts
One, Two: Rotate the trunk rightward keeping left hand in front of the waist

and right hand on the back.
Three, Four: Rotate the trunk leftward keeping right hand in front of the waist

and left hand on the back
Five : Extend both hands leftwards straight from the left shoulder.
Six : Extend both hands rightwards straight from the right shoulder.
Seven : Extend both hands leftwards straight from the left shoulder.
Eight : Stand at initial position.
Repeat the exercises similarly up to sixteen counts and start again from count
one. 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.
PIC-PT 8

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Counts
One : Touch the shoulders with the fingers of respective 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 ground.
Four : Stand at ‘attention’ position.
Five : Extend the left foot apart and repeat the exercise again up to sixteen
counts.

PT–NINE: EXERCISE OF CHEST
Initial position: Stand at ‘attention’ position with the hands down sidewise

and legs joined together.

PIC-PT 9

Counts

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

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

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

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

Repeat the exercises up to sixteen counts and practise the whole training for a
few times.

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PT–TEN: EXERCISE OF ROTATING THE BODY
Initial position: Stand keeping feet about 20 cm apart and extending both

hands rightwards straight from the shoulder.
PIC-PT 10

Counts
One, Two, Three, Four: 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.
Five, Six, Seven, Eight: 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 counts 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.
PIC-COOLING DOWN (A)

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Counts
One, Two, Three, Four: Keep both the hands on waist and jump four times lightly.
Five: Extend the hands and legs sidewise simultaneously.
Six: Join both the hands and legs simultaneously.
Seven, Eight: Repeat the exercises in counts five and six.
Exercise up to sixteen counts 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.

PIC PT 12 A

Counts

One : Flex the knees and gradually extend the hands sidewise. Raise the
sole upward simultaneously and stand on toes.

Two : Extend the knees and bring hands to initial position.

Three : Repeat the exercise of count one.

Four : Repeat the exercise of count two.

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.

PIC-COOLING DOWN (B)

Counts
One, Two: Take long breath and raise both hands frontwards and upwards.
Three, Four: Extend the hands sidewise and lower them downwards on the

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

Exercise

Answer the following questions.
1. Define physical training (PT). What are its advantages?
2. Draw a picture showing the PT performed for exercise of the chest.
3. How is the exercise of shoulder and neck done? Explain.
4. Write the steps of doing the exercise of back of the body.
5. Describe the process of performing any one type of cooling down exercise.

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Unit 13

Yoga

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13.1 Introduction to Yoga

The term yoga is derived from Sanskrit language. In this language, yoga means
to add or combine. Its literal meaning suggests that the real meaning of yoga is to
undertake the exercise of body and mind simultaneously. Yoga is the combination
of bodily and brain exercise. Yoga is very important for healthful living.

13.2 Importance of Yoga

The main ideas of yoga are:
i. Yoga gives physical fitness.
ii. Yoga increases flexibility and strength.
iii. It gives a balanced exercise to body mind and brain.
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.

13.3 Ardhamacchendrasana (Half lord of the fish pose)

The term ‘ardhamacchendrasana’ is made up of four
root terms. They are ‘ardha’ (meaning: half), macche
(meaning: fish), indra (meaning: king) and asana
(meaning: pose). This item of yoga improves the
condition of waist, spinal cord, and brain. A person
with spine disease should not perform this yoga. The
steps of ardhamacchendrasana are:
i. Sit on buttock extending the legs straight frontward.
ii. The right leg should be brought near the knee of

the left leg.
iii. Raise the right knee upward and push it backward

with the help of right elbow.
iv. Catch the left ankle with right hand.
v. Bring the left hand back of the spine and bend the head, neck, and spine leftward.
vi. Return to the normal position and extend the legs straight frontward.
vii. Repeat the same steps with left leg raised up and the body turned rightward.

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13.4 Gomukhasana (Cow face pose)

Gomukhasana is an item of yoga, in which a person takes position that seems
like the snout of cow. This yoga is performed by following the below-mentioned
steps.

i. Sit on a mat and bend both
knees.

ii. Bring the right calf on the left
thigh. Try to touch the lateral
sides of the buttock with
alternate feet.

iii. Raise the right hand up and
bend it back. Bend the left
hand from the waist level
and lock the fingers at back as
shown in the picture.

iv. Keep the spine straight and take a long breath. Stay in the position for a
few minutes.

v. Release the hands and legs slowly and practise it from another side.

13.5 Bhujangasana (Cobra pose)

The literal meaning of Sanskrit Bhujangasana
word ‘Bhunjanga’ is a snake,
the term ‘asana’ means posture.
Thus, the literal meaning of
‘Bhujangashana’ is the posture
of a snake. In this yoga, a person
lies on a soft surface in an
inverted position. Both the legs
are joined and the palms are
placed on the ground below the
chest level.

The head is slowly raised upward inhaling air through the nostrils, supporting
the trunk on the palms. After remaining in this position for about 15 to 25 seconds,
the head and chest is lowered down exhaling the air through the nostrils.

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13.6 Matsyasana (Fish pose)

In Sanskrit language, ‘matsya’ means fish. In this pose or asana, the body looks
like fish. The steps followed for the performance of matsyasana are:

(a) Lie on a mat in supine position
SUPINE POSITION

(b) Extend legs apart

(c) Bring the left leg on the right thigh.

(d) Keep the right leg on the left thigh

(e) Raise up the chest and support on
elbow

(f) Touch the ground with forehead and
stay for few minutes
ASANA POSITION
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13.7 Supta Bajrasana

Supta Bajrasana increases
the blood circulation
in brain. Because of the
increased blood supply,
the brain can get adequate
oxygen and food. Memory
power, mental freshness,
and relaxation increases
with the help of this yoga.
The steps to be followed for
sputa bajrasana are:

i. Sit on buttock and calf with joined knees.
ii. Bend the body slowly backward keeping the hands on thigh.
iii. Continue the bending action slowly and touch the ground with head. Jake

long breath while doing so.
iv. Remain in the same position for of few minutes.

13.8 Yoga Mudrasana

This yoga is very useful in solving the problems of constipation and troubles in
the digestive system. It also helps to reduce the abdominal fat. Yoga mudrasana
is performed by following the below-mentioned steps.
i. Sit in ‘Padmasana’ position with

bent knees and feet on the thighs.
ii. Make the spine straight.
iii. Catch the wrist alternately with the

fingers and palm.
iv. Exhale slowly and bend down

frontward.
v. Touch the ground with the forehead.
vi. Inhale long and hold the breath for a

few seconds.
vii. Raise the head slowly up and make the spine straight.

13.9 Pawanamuktasana (Gas releasing pose)

The term ‘pawanamuktasana’ is composed of three root words of Sanskrit
language. They are:

Pawana=air

Mukta=release

Asana=posture

In this way, the literal meaning of ‘Pawanamuktasana’ becomes the posture that
releases the air or gases in body out. This yoga helps in strengthening the muscles
of neck, arms, and thigh. The unwanted accumulations of gaseous substances are
released with the practice of this yoga. This item of yoga is performed with the
following steps.

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i. Lie on the back, facing upward.
ii. Stretch legs straight and hands along the body.
iii. Bend the legs flexing the waist and knees slowly. Bring both knees in bent

position near the nose.
iv. Hold both the knees with the hands.
v. Raise the head and buttock at the

same time with long inhalation. Put
the total body weight on the middle
of backbone.
vi. Hold your breath and remain in this
posture for few seconds. Some people
may feel gas escaping out from the
anal opening.
vii. Release the knees and hands and
come back to the normal position.

13.10 Markatasana (Monkey pose)

In Sanskrit language, ‘markat’ means
monkey. This item of yoga looks like
the position of monkey extending hand
very long and bending the body. This
yoga is helpful in solving the digestive,
urinary, and reproductive health
problems. Markatasana is performed
with the following steps:
i. Lie down on a carpet in supine

position.
ii. Extend the hands sidewise.
iii. Join the legs and raise the knees up.
iv. Turn the face rightward and legs leftward as much as possible.
v. Remain in this pose for a few minutes.
vi. Slowly change the turning of face and knees.

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Exercise

Answer the following questions.
1. Define yoga. List any five important points of yoga.
2. What are the advantages of ardhamacchenendrasana?
3. List the steps to be followed for the performance of gomukhasana.
4. What are the meanings of the terms ‘bhujanga’, ‘matsya’, ‘pawana’ and ‘mukta’?
5. How is mudrasana performed?
6. Write the steps of markatasana.

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Unit 14

Games

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14.1 Volleyball

Volleyball is a ball game played between two teams consisting of six players in
each team. It is played in a court of nine meters breadth and eighteen meters
length divided into equal two halves of 9 x 9 meters each. There is a net, which
is set in the middle, 2.24 meters above the centerline and supported by 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. The extra players can enter the
court as substitute of an outgoing player from the court with the permission of
team captain and referee.

Volleyball
Before starting to play volleyball the players must have adequate skills needed to
play this game. These skills can be developed by some of the lead-up games. The
basic skills needed to play volleyball are digging, volleying, serving, , setting,
spiking and receiving.
(a) Digging
Digging is the action of receiving the ball with joined wrists of both the

hands. It is appropriate when a player has to receive a low or spiking ball.
Digging is performed with the following steps:
(a) Make the palms and fingers straight in front that they face upward.
(b) Join the four fingers of each hand except the thumb.
(c) Place the fingers of one hand over another in cross.
(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.

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Digging skill can be developed by performing the following lead-up games like
digging in files and bouncing on wall.
Digging in files
This practice increases the digging skills in the learners. First of all, the students
arrange themselves in a file. There is a leader who stands five to ten meters ahead
facing the players standing in the file. The practice begins with a pass from the
leader to the front player who hits the ball by digging back to the leader and goes
at the back of the file. The front position of the file is occupied by all the players
turn by turn and all the players can learn the skill of digging. It is better to change
the leader after a certain time.

Digging in files
Bouncing on wall
Digging can be practiced by bouncing a ball on a plain wall. If the surface of the
wall is rough, there is irregular bouncing that cannot be received and controlled
by the players.

Bouncing on wall

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In this practice, players set themselves in a file opposite to a plain wall. A ball is hit
on the wall by the second player and the ball rebounded from the wall is received
by the first player. While receiving, the first player uses digging technique to
pass it to the third player and goes immediately to the back of the file. After
changing the position of the first player from the first to the last in the file, the
second player gets the first and the third gets the second position. They follow
similar steps for practising the digging skill. The process is continued until each
of the players gets chance to practise digging at least for fifteen to twenty times.
It can be lengthened as per the availability of time and tolerance of the players.
(b) Underhand service
This is one of the methods of serving the ball. In this method of serving, the server
keeps the ball on the palm of left hand below the level of waist. The left hand
gives the ball softly to the right hand. Then, the right hand hits the ball towards
the opponent’s court. This skill can be practised in the following method.
In this method of practice the players are arranged in two files parallel to each
other. The numbers of players in both files are equal and they stand facing at the
corresponding players of the other file. The ball is served by the players of one
file to the other turn by turn using underhand service.

Practice of underhand service in parallel files
Practice of underhand service in volleyball court
In this method, the players practise underhand service in a volleyball court. Six
players stand in the standard positions in one side of the court. Other players
make a file back to the endline of the other side. They hit the ball turn by turn
with underhand service from the serving zone back to the endline whereas the
other players receive and return the ball to the file. This process is continued
until each of the players practises underhand service at least for fifteen times.

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Practice of underhand service in a volleyball court

Rules for volleyball game

(a) The game begins with a toss to choose the court or serve. If a team 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 can touch the ball twice.
(e) If a team makes foul, opponent team gets 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 position

in clockwise direction.
(h) No player is allowed to touch the net with hands or any other part of the body.
(i) No player is allowed to cross the centerline.
(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.

14.2 Football

Football is an interesting and popular game liked by many people in the world. It
is a ball game played between two teams. There are eleven active players in each
team. Besides, there are six extra players. The extra players replace the active
players during the game with the permission of the umpire. The court of football
has a dimension of 100 x 64 meters divided into two equal halves by a centerline.
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. There is a referee to conduct the
game fairly. Two linesmen help the referee to judge the fouls committed by the players.

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Basic rules of football

(a) There is a toss in the beginning between the two participating teams. The
winner of the toss chooses either the side of the ground 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 ball with the hands if there is ‘throw in’ awarded by
the referee.

(c) No players are allowed to push, hit, or create unfair obstacle to the
opponents. If the referee 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 and a red card or the second yellow
card against a player sends the player out without any replacement.

(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 winner if it scores more points than the other within
the game period.

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

Skills needed for football game

An efficient football player has many special skills needed to play football. Some
of the skills studied in the previous class are instep kicking and inside kicking.
Besides, the player needs good skills in running, dodging, shooting, dribbling,
and heading.

(a) Kicking

The action of hitting the ball by a foot to advance it towards the desired
direction is known as kicking. In football, each player must have good

skills of kicking. There are two types of kicking.

i. Instep kicking: Instep is the upper surface of foot
between the toes and the ankle. It is the process
of kicking the football by the instep of foot. Instep
kicking is mainly used for the coverage of a long
distance by the ball and for making a forceful
attack to make a goal.

ii. Inside kicking: Inside kicking is the process Instep kicking
of hitting the ball by the inner surface of the
foot between the big toe and ankle. This type of
kicking is mainly used to pass the ball to a desired
teammate or in order to make a pass of the ball to
a short distance.

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Inside kicking
(b) Heading
Touching the ball with the hands is regarded as a foul in football. Therefore,

high balls are to be handled with the action of heading. It is the process
of receiving high ball by the head and bouncing it towards the desired
direction. The ball should be hit with the front and upper part of the head
while heading. Hitting the ball by the temporal side near the ears may
cause injuries to the delicate internal parts of brain or ears. The neck and
spine should be made strong while heading. The following methods are
helpful in developing the skills of heading.
Heading in circle
In this method, all the players stand in a circle. One of the players goes at the
center of the circle and throws the ball to each of the players standing in the
circle. They hit the ball by heading. In this way, all the players practise heading
turn by turn. The player at the center is changed after completion of one rotation
of practice in the circle.

Heading practice in circle

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Heading in opposite files

In this method of practising heading, the players are arranged in two files with
equal numbers. The files are set opposite to each other. There must be at least five
meters distance between the front players of the files. One of the files becomes
the thrower file and the other becomes the header file. The front player of the
thrower file throws the ball to the front player of the header file for heading and
goes at the back of his own file. The front player of the header file hits the ball
with the front part of the head towards the thrower file and goes at the back of his
file. The same process continues until all the players of the header file get chance
to practice once. After completion of this, the thrower file becomes header and

the header file becomes thrower. They also practise the skill of heading similarly.

Practice of heading in opposite files

(c) Trapping

Trapping is one of the important skills required for football. It is the skill
of receiving the ball and holding it under one's control. A good player
needs two types of trapping skills on the basis of nature of approaching
the ball. They are:

i. Trapping the rolling ball

ii. Trapping the high ball

i. Trapping the rolling ball: When the ball is rolling on the ground, a
player can trap it by raising the toes and pressing it softly with the lower
part of the toes and sole. After trapping, the player can advance the ball
in desired direction. The skills of trapping can also be practised in circle
similar to the practice of heading.

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Trapping the rolling ball
ii. Trapping the high ball: When the ball is high, trapping under the foot

directly is not possible. Therefore, the ball should be received with chest
by moving forward or backward according to the approaching ball and the
position of the player. While receiving with the chest, the player should be
conscious enough that the ball is not touched by any part of hand. If the
ball is received softly, the ball falls down smoothly near the foot. Then, a
foot is raised up to trap the ball under it.

Trapping the high ball

14.3 Basketball

It is a ball game played inside a court of 28 x 15 meters
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 endlines of each court. A backboard has
one basket set onto a ring. 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. In order to improve the
skills of basketball, some of the lead-up games are preferred.
Some of them are portball and dodgeball.

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14.4 Portball

As it is a lead-up game for basketball, it is also played in a court of equal
dimension of the court of basketball. But, it’s dimensions can be altered as per
the availability of the ground. There are five players in each team. There is a
port made by keeping a chair and a boy standing on it. The players pass the ball
to the portman in order to score points. Points are scored only if the portman
catches the ball remaining on the chair without falling or stepping down on the
floor. The basic skills needed for portball are dribbling, bounce pass, underhand
pass, overhead pass, and advancing the ball ahead. This game is played in two
halves of five minutes each with an interval of one minute. There is a goal area
marked by an arched line. No player can enter the goal area. The portman can
be changed with permission from the referee under the request made by the
team captain. A team can score two points if the portman catches the ball given
by a teammate within the three-point line whereas three points are scored if the
teammate is beyond the three-point-line. The team scoring more points will be

declared winner after the completion of the game.

Portball

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14.5 Dodgeball

It is a lead-up game for developing skills for basketball. Besides, it is itself an
interesting game that can be enjoyed by students by playing it following the rules.
This game is played in a court of 20 x 10 meters divided into two equal squares
of 10 square meters each. However, the dimension can be adjusted according to
the availability of the ground and the number of players participating in it. There
may be 8 to 13 or more players in each team as per the convenience on the basis
of the total number of participating students and their skills to play the game.
The players of each 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 the body with a direct
ball. The players can pass the ball to one another quickly to make opponents
confused and difficult to protect themselves from a 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 winner. The following
picture illustrates the game.

Dodge ball

Rules of Dodge Ball
In the beginning of dodgeball, competing teams are formed and the team
captains of each team are selected. The players are divided as court players
and line players by the team captains of each team. The captain commands
his team players regarding the positions and strategies of the game.

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The players hit the opponent’s court player with the ball to score points. There
is one point scored if the ball hits the opponent once. The player hit by the ball
goes out from the court and play as line player. While doing so, he replaces all
the line players in anticlockwise direction from the left. A line player is replaced
and sent inside the court if one is sent out from the court by a hit from the
opponent. The indirect or bounce hit to any player cannot earns score or send a
player out. Instead, the opponents can receive a bounce ball. A team can make
various passes among their court players or line players, but the court players
cannot cross the boundary line of the courts. Players of the dodge ball should be
conscious enough to pass the ball to their own teammate in the right way. The
players try to make the opponents confused while passing the ball. While hitting,
the ball should not bounce on the ground because the opponents can receive the
bounce ball. The team scoring more points during the whole game is declared
the winner.
Basic Skills of Dodge Ball
(a) Underhand pass
Underhand pass is one of the most essential skills needed for dodgeball.

It is the action of throwing the ball from the waist level to the desired
teammate. This skill is also practised in circle or file.

Underhand pass
(b) Overhead pass
Overhead pass is the action of throwing the ball above the head to the

desired teammate. This skill is also practised in circle or file.

Overhead pass

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14.6 Kabaddi

Kabaddi is based on the skills like dodging, running, trapping, canting, and
kicking. There are seven players in a team of kabaddi. This game is played in a
court with soft surface. No equipment or game-materials are required to play
kabaddi. It increases agility and strength of the body. Two teams of kabaddi are
termed as ‘raider team’ and ‘anti-raider team’. One player of the raider enters
the court of the opponents with a continuous cant of ‘kabaddi……. kabaddi……
kabaddi……’ without breathing. The cant is continued breathlessly until s/he
returns to the court. If the raider breathes or stops the cant during the raid s/
he is out. The raider tries to touch the maximum number 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 5 minutes. The team which scores more points during the whole
game is declared winner.

E MF

LOBBY

AB

SITTING BLOCK
END LINE

BAULK LINE
SITTING BLOCK
END LINE
BAULK LINE

MID LINE

C D
LOBBY H

G
N

SIDE LINE

Basic skills of kabaddi: Dodging, Kicking

Dodging: Dodging is the act of making opponents confused by rapid and
unpredictable movement of the body. This skill is mostly used by the raider
to touch the opponents and escape back quickly to score the points. While
dodging, the player seems to be trying to touch one but touches another quickly
and confusingly. Anti-raiders also use this skill to surround the raider from the
back. While dodging, the anti-raiders seem to move back and allow the raider to
advance ahead but go towards the baulk line and block the raider from returning.

Kicking: Kicking skill is used by the raider to touch the anti-raiders with
extended foot quickly. They may use front kick or mule kick. Mule kick is the

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style of kicking backward to touch the anti raiders specially while returning from
the anti-raiders’ court.

14.7 Kho-kho

Kho-kho is a game played between two teams with nine players in each.
There are three reserve players for each team in Kho-Kho. The reserve players
substitute the active players with the permission of umpire after a request from
the respective team captain. Kho-kho playground has a court of 29 x 16 meter
dimension. Two teams of this team are termed as ‘chaser’ and ‘runner’ teams.
One of the chasers becomes ‘active chaser’ and the rest eight chasers become
‘sitting chaser’. But, the runners are divided into three groups of three runners in
each group. Only one group of runners enters at a time. After all of three runners
are out, the next group enters. The ‘chaser’ team scores and the ‘runners’ oppose
them from scoring. Kho-kho is played in two innings each of two halves of nine
minutes with an interval of five minutes. There is nine minutes' interval between
the two innings. The time management for kho-kho can be represented by:

9:5:9 + 9 + 9:5:9 (First Innings + Interval + Second Innings)

They change their position of ‘chaser’ and ‘runner’ after completion of the first
half in each innings. The team that succeeds in scoring more during the whole
game is declared the winner. The players need some basic skills to play kho-kho
efficiently and skillfully. They are dodging, running, giving ‘kho’, and touching.

Basic skills of kho-kho

a) Dodging

This skill is mostly used by the runners to dodge the active chaser.
When a runner moves slightly towards one direction, the active chaser
also follows the same direction. But when the runner quickly changes
direction and moves opposite, the chaser cannot change the direction of
movement. Sometimes, this skill is used by the chaser. While dodging, the
chaser pretends to move in one direction. Seeing so, the runners quickly
run opposite. But, the chaser dives quickly and makes the runners out.

Dodging in Kho-Kho Giving 'Kho'
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b) Playing at the pole
This skill is mostly used by chasers to trap the runners at the pole area

because the chaser is free to change the direction of motion at this area.
‘Fake kho’ is one of the most popular skills used there. While giving ‘fake
kho’, the active chaser pretends to give ‘kho’ to the marginal sitting chaser
but the true intention of the active chaser is to make the runners confused
and touch them easily. Sometimes, the active chaser has to dive quickly
around the pole to touch the runners who are trying to cross the central
line.

Diving around the pole
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 chaser becomes
‘active chaser' and stands near the pole in the beginning of the game.
(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 centerline but the chaser cannot. If the runners
are to be chased across the centerline, the active player can give any one
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.

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(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.
Only the chaser team can score. The runners just oppose the chasers from scoring.
The team which scores higher during the game is declared winner.
Practice of dodge and kho: Dodging and giving ‘kho’ are very important skills
to win the game. Therefore, the players must increase these skills to enhance the
game quality. Some of the practices are ‘mirror dodging’ and ‘continuous kho
with pole dive’.
Mirror dodging: This skill is practised in pair. In the beginning, both of the
players stand facing each other. When the starting signal is given, one of them
moves randomly left and right with random movement of hands and legs. The
other imitates all of the activities and looks like an image on a mirror.

Mirror dodging
Continuous Kho with pole dive
This practice is done in a kho-kho court. Eight players sit in eight squares facing
opposite alternately. Remaining players make a file from the pole of one side.
When the starting signal is given, the front player standing in the file gives ‘kho’
to the nearest sitting player and sits in the square. The player who gets ‘kho’ runs
ahead and gives ‘kho’ to the second sitting player.
The process continues up to the last sitting player who makes a pole dive and
returns to join the file. All the players practise these steps turn by turn until each
of them gets chance to dive the pole at least five times.

130 Health and Physical Education # 7

Exercise

1. What are the advantages of playing games?
2. Mention the skills required for volleyball.
3. Differentiate between instep kicking and inside kicking.
4. What is overhead service? How is this skill practised?
5. How is a high ball trapped in football?
6. What is the role of portman in portball?
7. How is dodgeball played? Describe it in one paragraph.
8. Name the lead-up games for basketball.
9. What is goal keeping? What skills are needed to be a good goalkeeper?
10. How do the chasers and runners use dodging skill in kho-kho?
11. How are the winner teams declared in kabaddi and kho-kho?

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Unit 15

Athletics

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15.1 Introduction to Athletics

Athletics is an integral part of physical education. It includes the exercises
consisting of track and field activities like running, jumping, and throwing. Some
items of athletics are race, high jump, shot put, and ball throw.

15.2 Medium Distance Race

Race performed for 800 to 1500 meters distance is called medium distance race. It
is also known as ‘the event of speed and endurance’ because both of the factors
are equally needed to perform medium distance race. There are three steps to be
followed by an athlete participating in the starting time of this race. They are ‘On
your mark’, ‘Get set’, and ‘Go’. When there is the first command - ‘on your mark’,
the athletes crutch down at the starting line touching the ground with hands.

‘on your mark’, ‘get set’, and ‘go’ for the race
They raise the buttocks, extend knees, and get almost ready to run with the
second command – ‘get set’. The third command – ‘go’ is to begin the race. They
use total effort to advance themselves along the racecourse after this command.
Sometimes, only one signal from the whistle or pistol is used as the command
to start the race. Each of the athletes must have good endurance, patience, and
running skills to accomplish the medium distance race effectively.

Gunfire and a whistle
The athletes should consider the following facts while racing.
(a) Take as long steps as you can while running.
(b) Think about your endurance and tolerance in medium distance and long

distance races.
(c) Bend your chest and head forward slightly while running.
(d) Move the steps as quickly as possible.

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(e) Raise the knees up to the waist level to attain maximum distance coverage
in each step.

(f) Swing the hands equally to balance the body.
(g) Utilize your total effort at the last phase of the race.
(h) Do not stop abruptly at the end. Come to rest slowly after gradual

deceleration.

15.3 High Jump

High jump is one of the athletics which is performed by attaining higher distance
by jumping upward. This item of athletics increases the muscular strength and
endurance. The steps of performing high jump are approach run, take off, flight,
and landing.

High Jump

(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.

(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.

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15.4 Shot Put

Shot put is played by throwing the shot. A shot is a palm-full and spherical iron
ball needed to play shot put. The ball is thrown to attain maximum possible
distance to win. There are five stages of shot put. They are holding, stance, glide,
release, and recovery.
(a) Holding: It is the action of keeping shot in hand in a proper way. The shot

is held in the right palm between the fingers and thumb.

(b) Stance: It is the right position taken by the thrower after holding the
shot. In this stage, the thrower stands in the circle facing opposite to the
direction of throw.

(c) Glide: It is a sudden rotation of the body along with the shot towards the
direction of throw. A quick glide can produce the probability of maximum
coverage of distance.

(d) Release: At this stage, the shot is released towards the direction of throw.
All the fingers apply force on shot while releasing.

(e) Reverse or Flow Through: This stage is also known as recovery. It is the
stage of regaining normal body posture by bringing all the body organs
back to the normal position.

15.5 Ball Throw

Ball throw is played as a lead-up game for shot put. This game also has similar
five stages. They are holding, stance, glide, release, and recovery. Play with a
heavy iron ball may be difficult for the learners in the beginning. Therefore,
volleyball, basketball, football, or any other ball that can be available is used to
play ball throw. The players throw the ball from a circle marked before starting
the game. This game is also played as individual competition. The player who
can throw the ball to maximum distance is declared the ‘winner’.

Health and Physical Education # 7 135

15.6 Relay Games

Relay games are played between groups of students. They are group competitions.
In order to play relay, the whole class should be divided into two or more groups
having equal number of students. Partner carrying relay is an example of relay games.
Partner carrying relay
In this relay, total students are divided into two or more groups with even
numbers of students. The students in each group make pairs according to their
weight and height. All the groups are arranged in separate files consisting of
paired partners together in each file. They stand at the back of the starting line.

Partner-carrying relay
When the starting signal is given, the front pairs of each file start their run
carrying their partners. They also carry a short piece of wooden stick known as
baton. They turn around a marked place in front of each file at equal distance,
return, and hand over the baton to the next pair of their own file. This process is
continued until all the pairs complete the course. The team which completes the
course first is declared the winner.

Exercise

1. What do you mean by athletics? Give any three examples of athletics.
2. What is the distance range of medium distance race? Why is it termed as ‘the

event of speed and endurance’?
3. Mention any three advantages of high jump.
4. List the five stages of shot put.
5. Write short notes on: (a) Glide (b) Flow Through
6. What do you mean by relay game? What factors should be considered to select a

pair in ‘partner-carrying relay’?

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