PPG Health and Physical Education 7

It is appropriate when there is no adequate area for
movement.

c. Skipping

This is a warming-up exercise performed with the help
of a light rope called skipping-rope. A performer jumps
repeatedly over the revolving rope and skips the chance
of rope to touch the feet.

10.3 Exercise of the Sole

a. Jumping on sole: In this exercise,
the player jumps and supports
the whole body only with soles
while landing. If this exercise
is repeatedly practiced, the
muscles of soles become
stronger.

b. Stretching soles: Stretching can be done in standing or sitting
position. In this exercise, the soles are stretched slowly and brought
in normal position. If it is repeated for about 20 times every day, the
sole becomes stronger and agile as well.

10.4 Exercise of the Limbs and Spine
a. Bending back and front

This exercise is appropriate for developing
efficiency in the movement of waist and back
of the body. In this exercise, an individual
stands at ease with legs a bit apart. The
body is bent down alternately frontward and
backward for about ten to fifteen times.

b. Carrying on back in pair

This exercise is performed in pair. In the beginning, the paired partners
stand at back to back position. Their hands are set across each other’s
elbows. Then, the partners carry each other on back alternately. It is

94 Health and Physical Education, Grade 7

basically designed to increase strength of arm muscles and to strengthen
the spine.

c. Push-up and modified push

Push-up
In order to perform push-up exercise, the body is kept straight at prone
position on ground. Then, the head, chest, trunk and waist are raised
up slowly with deep inhalation. The fingers and toes support the load
of whole body. Knees are not bent while being raised up. It develops
strength and agility of muscles of the hands, fingers and legs.
Modified Push
It is the learning stage of push-up. It is performed like push-up. In case of
difficulties, it allows knees to support the body.

Pustak Prakashan Griha 95

10.5 Exercise of Abdomen and Thigh
a. Sit-up

Sit-up exercise is basically designed to benefit the abdomen and thigh.
Children under ten years can perform it in pair. When they learn and
develop strength to support their body on their own effort, they start
performing it alone. While performing in pair, we should lay down on
back on a soft and safe floor keeping both the palms at the back of the
head. In the beginning, we can get help from a friend to hold legs so that
the knees do not raise up. Later, after gaining agility and strength, we can
perform it without others help.

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Exercise

1. What do you mean by physical exercises. Why are they importance
for us?

2. Explain any three advantages of physical exercises.

3. What are the factors to be considered while doing physical
exercises? Explain any two briefly.

4. Write short notes on:

a. Skipping b. Carrying on back

5. What do you mean by warming up exercises? What is the benefit
of this exercise?

6. Give short introduction to jogging at motion at jogging at standing
place.

7. What is the difference between ‘push up’ and ‘modified push’
exercises?

8. Write short introduction to the exercises of limbs and spine.

Pustak Prakashan Griha 97

Unit:11 DRILL

11.1 Introduction to Drill

Drill is a set of repeated actions performed in group. The actions follow
the instructions of a leader or commander. It is basically performed to
show mass exhibition and troop exercise with well-disciplined movement
of the body. Depending upon the total number of members performing
drill exercise, they are arranged in files. A file is a row of troop members
standing along a straight line. At school level, students can perform
different types drill exercises. Some of the common commands used
during morning and evening assembly at school are ‘cover-up’, ‘stand-at-
ease’, ‘attention’, ‘right turn’, ‘left turn’, ‘march forward’, etc.

11.2 Cover-up

When we require an arrangement of the troop with equal distance
between each of the member, this command helps to a large extent. It
maintains equal distance between each of the front and adjacent back
members of the troop. The troop members extend both of their hands
straight forward to touch the shoulder of the student at the front. In

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this way, the distance between each of them becomes equivalent to the
average length of one hand from the shoulder to the fingertips.

11.3 Stand-at-ease

This command of the drill exercise aims to restore a calm position of the
troop. Each member of the troop stands in relaxing posture with the hands
at back on buttocks and legs apart about fifteen to twenty centimeter.

11.4 Attention

Each troop members join legs, stand erect straight with hands down
laterally sidewise. The face and eyes are at straight forward position.
Spine, legs and hands are kept vertically straight.

11.5 Right turn

As soon as the command ‘right turn’ is given by the commander or troop
leader, all troop members turn their body rightward to 90 degrees from
the original position. While turning, the left sole slides on the ground to
get right-turned position and the right leg is raised up and re-stepped.

11.6 Left turn

As soon as the command ‘left turn’ is given by the commander or troop
leader, all troop members turn their body leftward to 90 degrees from
the original position. While turning, the right sole slides on the ground to
get left-turned position and the left leg is raised up and re-stepped.

Pustak Prakashan Griha 99

11.7 About turn

This is a command ordered to the troop for 180 degrees rotation. It is also
called backward turn. While turning, all troop members follow a technique
similar to right turn but the rotation is extended up to a hundred and
eighty degrees. In other words, each member rotates backward with the
command ‘about turn’.

11.8 Mark Time

It is a drill performed with repeated and alternate (left and right) raise
of the legs and stepping them on the ground at a fixed place. It is a drill
performed along with the command of the commander with count of
“left…right…left… left…right…left……” or “one, two, three, four…………….
five, six, seven, eight………...” The commander repeats the command
regularly for the required time period.

11.9 Quick march

It is a kind of drill performed very similarly to ‘mart time’ drill. But the
troop moves ahead raising and stepping feet in a simultaneous manner.
They raise their legs above to make their thigh parallel to the ground.
Hands swing in a simultaneous pattern. In this regard, discipline is
maintained to the higher level. Their movements of legs are according
to the command with count of “left…right…left… left…right…left……”
or “one, two, three, four……………. five, six, seven, eight………...”

11.10 Right eye/Left eye/Front (or Straight) eye

When a distinguished person visits the site, this command is used in drill.
A moving squad or troops of people bend their head right with ‘right
eye’ command when the guest is at right side of the troop. Similarly, ‘left
eye’ command is given when the guest is at left side. The troop members
march forward but they turn their head and eyes towards the direction
of the guest’s position (left or right). After the troop 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 and continue
marching ahead.

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11.11 Halt

It is a drill command to stop each and every physical motion activities at
once. With ‘halt!’ command, left leg is first stepped once and rest of the
activities are stopped following a step of right leg.

Pustak Prakashan Griha 101

Exercise
1. Define drill. Why is it important? Describe.

2. List the basic skills of drill. Explain any two of them briefly.

3. Write short notes on c) Halt
a) About turn b) Mark time

4. Give a short description to ‘attention’ position in drill.

5. How is ‘quick march’ performed in drill?

6. Draw a picture showing the position of ‘Stand at Ease’ in drill.

102 Health and Physical Education, Grade 7

Unit:12 PHYSICAL TRAINING

12.1 Introduction to Physical Training (PT)

PT or Physical training is a set of scientific systematic movements of
body parts according to a pre-designed pattern. In the past, it was just
regarded as the exercise for army and police. Later, with the development
of physical education, it is developed as an indispensable part of the
mainstream of education.
Physical training is a systematic movement of body parts. There are various
sets of physical trainings in practice. They are designed to develop strength
and agility of body parts involved in training. Physical training also aims to
develop disciplined behavior among children and adolescents as they are
performed in a systematic manner according to the steps determined for
each items of PT. The sets which are prescribed by CDC Nepal include the
following sets of physical trainings (PTs).

PT No-1 Breathing-in and breathing-out

Initial Position: Stand-in-attention position
Count 1: Raise hand straight towards the sky without bending the

elbow.
Count 2: Raise the heel slowly.

Pustak Prakashan Griha 103

Count 3: Come to the original position.
Count 4: Cross the hands just above the waist.
Repeat up to 16 counts

PT No-2 Bending hands and knee

Initial Position: Stand in attention position with crossed hands in front.
Count 1: Bend the knee.
Count 2: Stand up with the extended hands.
Count 3: Bring the hands crossed in an easy position.
Count 4: Return to the original position.
Repeat up to 16 counts

PT No-3 Stretching of hands (chest exercise)

Initial Position: Stand in attention position with cross hands.
Count 1: Jump with a stride with the extended hands by the side.

104 Health and Physical Education, Grade 7

Count 2: Bring the hands to the crossed position.
Count 3: Swing the hands by the side and raise it up with the neck bent.
Count 4: Come to relax position with crossed- hands just above the

waist.
Repeat up to 16 counts

PT No-4 Extending the chest

Initial Position: Stand in attention position.
Count 1: Raise hand side wards making parallel to the ground.
Count 2: Bring hand crossed in front.
Count 3: Swing hands by the side and make cross over the head.
Count 4: Return to at ease with crossed hands.
Repeat up to 16 counts

PT No-5 Bending side wards

Initial Position: Stand at ease with parallel hand to the body.
Count 1: Raise right hand and bend towards to the left side without

bending the knee.

Pustak Prakashan Griha 105

Count 2: Come to the original position.
Count 3: Raise left hand and bend towards right side without bending

the knee.
Count 4: Return to the at ease position.
Repeat up to 16 counts

PT No-6 Bending forward and backward

Initial Position: Stand at ease with parallel hands.
Count 1: Bend forward with the hands stretched and try to touch the

ground.
Count 2: Come to at-ease position.
Count 3: Hold the waist with the hand and bend backwards.
Count 4: Raise the body and come to the original position.
Repeat up to 16 counts

PT No- 7 Trunk twisting

Initial Position: Stand at ease position with parallel hands.
Count 1: Turn the body to the right side swinging the hands towards

the right without turning the legs.

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Count 2: Come to the at-ease position.
Count 3: Turn the body to the left with the swing of hands to the left.
Count 4: Return to the at-ease position.
Repeat up to 16 counts

PT No-8 Shoulder touching exercise

Initial Position: Stand in attention position.
Count 1: Jump with the stride touching the shoulder with the bent

elbow.
Count 2: Raise the hand straight up towards the sky.
Count 3: Drag the hands back to the shoulder as in the figure.
Count 4: Return to the initial position.
Repeat up to 16 counts

PT No-9 Trunk rotation

Initial Position: Stand in at ease position with parallel hands.

Pustak Prakashan Griha 107

Count 1: Rotate the body from right swinging the body downwards,
backwards and forward with raised hands.

Count 2: Rotate the body from left, swinging the body downwards,
backwards and forward with raised hands.

Repeat up to 16 counts

PT No-10 Toe-touching exercise

Initial Position: Stand at ease position with parallel hands.
Count 1: Bend the body to the left and touch the left toe.
Count 2: Raise the body.
Count 3: Bend the body to the right and touch the right toe.
Count 4: Raise the body.
Repeat up to 16 counts

PT No-11 Jumping exercise

Initial Position: Stand in attention position.
Count 1: Bend the knee.
Count 2: Jump with the stride and raise the hands parallel to the shoulder

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and ground.
Count 3: Return back to count no. 1.
Count 4: Cross hands just above the waist.
Repeat up to 16 counts

PT No-12
A Cool down exercise - A

Initial Position: Stand in attention position with crossed hands just above
the waist.

Count 1: Bend the knee with the hands crossed.
Count 2: Raise the body with the hands extended parallel to the

shoulder and ground.
Count 3: Bring hands back to the crossed position as shown in figure
Count 4: Return to the original position

Repeat up to 16 counts

B Cool down exercise -B

Initial Position: Stand in attention position with the hands on lateral
sides of waist or thigh.

Count 1 and 2: Raise both hands upwards from the front, keep hands
extended. While performing so, take long breath.

Count 3 and 4: Bring the hands back to the lateral position after lowering
them from sideward. While performing so, exhale out
with long breath.

Repeat up to 16 counts

Pustak Prakashan Griha 109

Exercise
1. Define physical training. How is the inclusion of physical education

developed in Nepal?
2. What is the major objective of physical training?
3. Give a short introduction to an item of PT involving the breathing

exercise.
4. How is the exercise of shoulder and neck performed? Explain.
5. Write the steps of doing ‘trunk-twisting’ exercise.
6. Describe the process of cooling down exercises.
7. Draw a diagram showing PT of ‘bending backward and forward.’

110 Health and Physical Education, Grade 7

Unit:13 YOGA

13.1 Introduction to Yoga

The word yoga means “union” in Sanskrit language. There is union
of mind, body, and spirit in yoga. It is based on a philosophy that was
introduced by Hindu Sages before about 5,000 years. Yoga refers to the
practice of physical postures or poses called “asanas”. Asana is the way
of performing yoga. Nowadays, ‘asana’ and ‘yoga’ have become almost
synonymous. With increased awareness, the ‘asanas’ or poses become
meditation-in-action with awareness of the breath regulated in a pre-
determined pattern. Each of the poses has specific physical benefits.
Physical tension and imbalances are brought to attention and begin
to release. In other words, Yoga is really about creating balance in the
body through developing both strength and flexibility. Yoga is primarily
concerned with mental, physical and spiritual well-being.

Pustak Prakashan Griha 111

13.2 Importance of Yoga

Yoga is the combination of bodily and brain exercise. Yoga is very important
for healthy living. Some of the main advantage of yoga are:
i. Yoga increases physical flexibility and strength.
ii. Yoga increases fitness of the body and adds personality.
iii. It helps increase mental ability and memory power.
iv. It gives a balanced exercise to body, brain, soul, lungs and the heart.
v. Yoga increases in-flow of oxygen required to our body for energy

production.
vi. We become fresh and happy with yoga and exercises.
vii. Yoga increases concentration and information processing power of

the brain.

13.3 Ardhamatsyendrasana (Half-fish pose)

The term ‘ardhamacchendrasana’ can be
etymologically studied with the following four
root terms.
‘ardha’ : half
matsya : fish
indra : king
asana : pose
As there is half twist of the spinal cord in sitting
position, it is also called ‘half twist pose’. It is
beneficial for all except those who have spinal
injury and spinal diseases.
The steps of practicing ardhamacchendrasana are:
i. First, sit on plain floor on buttock. Extend the legs straight frontward.
ii. Bring the right leg at the left side of the left knee. Bend the left leg at

knee.
iii. Raise the right knee upward and push it left-backward with the help

of right elbow.
iv. Catch the left ankle with right hand. Keep your right hand straight.

112 Health and Physical Education, Grade 7

v. Bring the left hand back of the spine and bend the head, neck, and
spine rightward.

vi. Return to the normal position and extend the legs straight frontward.
vii. Repeat the steps with left leg raised and the body turned leftward.

13.4 Gomukhasana (Cow-face pose)

The word ‘Gomukhasana’ has three root words in Sanskrit language.
Go : cow
Mukha : Snout
Asana : Pose/Posture

In this asana of yoga, the performer’s
position looks like a cow’s snout. This yoga
is performed with the following steps:
i. Sit on a plain floor comfortable on a

mat.
ii. Bend both knees and bring the right

calf on the left thigh.
iii. Try to touch left buttock with the right

sole and the right buttock with the left
sole.
iv. Extend the right arm upwards and,
bring the left hand down to the center
of your back.
v. Cling the fingers of right and left hands.
vi. Keep the spine straight and take a long breath. Stay in the position
for a few minutes.
vii. Release legs and hands slowly and return to the relaxed position.
viii. Practice it for about ten times.

13.5 Bhujangasana (Cobra pose)

The literal meaning of ‘Bhunjanga’ is a snake in Sanskrit language.
‘Asana’ means a posture. The literal meaning of ‘Bhujangashana’ is the
posture like a snake. In this asana, the yoga performer raises his/her

Pustak Prakashan Griha 113

head upwards just as a cobra raises its hood, hence its name. It should be
performed with the recommendations of a qualified physiotherapist only
if we have backache. If it is performed properly, it helps backache calm
down. Besides, it helps in reducing stress. It is good for the digestive and
excretory organs.
1. Lie down on the stomach by keeping your legs together.
2. Keep the palms on ground, by the sides of shoulders. Keep the head

resting on ground.
3. With a deep inhalation, raise the head up and try to see the roof.
4. Maintain the position for about 10 to 60 seconds. Continue long and

deep inhalation and exhalation.
5. Come to the original position slowly with deep exhalation.
Repeat the process for 3 to 5 times.

13.6 Matsyasana (Fish pose)

In Sanskrit language, ‘matsya’ means fish. In this pose or asana, our body
looks like a fish. As the knees bend bilaterally so as to give a look like fish-
tail, it might have been named as ‘matsyasana’. It is very useful in thyroid
problems, asthma and digestive problems.
The steps followed for the performance of matsyasana are given below:
i. Sit on a carpet on a plain floor. Fold the both legs together like in

Padmasana

114 Health and Physical Education, Grade 7

ii. Thrusting hands on the carpet,
slowly lie down on it.

iii. Place the palms next to ears, towards
the shoulder blade.

iv. Press palms and waist, raise the
trunk and head. Then place the
crown of the head on the floor.

v. Place both the hands on the thighs
and relax the elbow on the floor.
If possible, hold the toe with the
fingers.

vi. Now, make an arc-shaped body
by raising the abdomen up and
supporting the body on head and
buttock.

vii. Release the fingers, thrust the palms
on the floor and raise the head and
shoulder blade, rest them on the
floor. Unfold the legs, straighten
them and come back in calm
position.

13.7 Supta Bajrasana (Supine Thunderbolt Pose)

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:

1. Sit in vajrasana, bend
backwards, place
both palms behind on
the floor, and stay in
this position for few
breaths.
2. Bend the elbows one
by one and place them

Pustak Prakashan Griha 115

behind body on the floor. Stay in this position for a few breaths.
3. If it is comfortable in this position, go down more placing the back,

shoulders and head on the floor and with the hands on either side
of body.
4. Place the right palm under the left shoulder and left hand palm
under the right shoulder.
5. Stay in this position for about ten to thirty breaths.

13.8 Yoga Mudrasana (Psychic-Union Pose)

Yoga Mudrasana is a forward bending asana and hence should be typically
followed by a backward bending asana as a counter pose. Yoga Mudrasana
should be done very carefully. Strain in the knees, hips, ankles or the back
may occur, if it is performed in a careless way. It helps us cure digestive
problems, diabetes and respiratory problems.

1. Sit comfortably on a ground with a clean mat.
2. Bring the ankles on thigh, to get lotus pose (Padmasana).
3. Close the eyes and breathe normally.
4. Bring the hands behind the back and hold the left wrist with the
right hand.
5. Slowly bend forward and try to touch the floor in front with the
forehead or the nose. Breathe out while bending forward. If it is
difficult to touch the floor, go as far as it is comfortable without any
strain.
6. In the final position, relax the whole body, especially the shoulders
and the back.
7. Breathe deeply and slowly. Try to maintain the position for few
minutes.
8. Slowly return to the
starting position.
Inhale while returning
to the starting pose.

Repeat it for few times.

116 Health and Physical Education, Grade 7

13.9 Pawanamuktasana (Gas releasing pose)

The term ‘pawanamuktasana’ is composed of three root words: ‘pawana’,
‘mukta’, and ‘asana’ of Sanskrit language. They are:
Pawana : air/gas
Mukta : liberate/release
Asana : posture

Etymologically, the meaning
of ‘Pawanamuktasana’ is a
posture that helps release the
air or gases from the body. This
yoga helps strength the muscles
of back, neck, arms, thigh and
waist. As the name suggests,
Pawanmuktasana helps release
abdominal gas and ease digestive disorders, that’s why, it is one of the
most commonly recommended yoga postures for people with digestive
problems. Basic yoga poses such as Pawanmuktasana are ideal yoga
exercises for beginners as these yoga postures help to tone the muscles
of the abdomen and lower back and this makes it easier for the person
to move on to more challenging asanas. This item of yoga is performed
with the following steps:
1. Lie flat on your back with your legs extended, feet together, and

arms placed beside your body.
2. Breathe in and while you breathe out, bring your knees towards your

chest. Keep sure to press your thighs on your abdomen.
3. Now, clasp your hands around your legs. It as looks as if you are

hugging your knees.
4. Hold this pose for few breaths. During the posture, every time you

exhale, ensure to tighten the grip of your hands on the knee and
increase the pressure on your chest.
5. With each inhale, loosen the grip of your hands. When you tighten
the grip, the excess gas in the abdomen gets released.
6. You can swing your body from one side to the other while staying in

Pustak Prakashan Griha 117

this posture.
7. Now, exhale and release the pose.
Relax for few breaths and repeat it for three to four times.

13.10 Markatasana (Monkey pose)

In Sanskrit language, the meaning of word “Markat” is monkey So, this
Asana or pose is named Markatasana. This is a great Asana for improving
your spine flexibility and it is beneficial for the digestive system.
Markatasana is best for strong hip-opening along with back bending
actions. Markatasana may be an easy reclining twist that emphasizes
relaxation and intentional respiration. There are three different ways to
perform Markatasana, and each method has its significant value.
The steps to be followed to perform markatasana are as follows:
1. At first, lie down straight and spread both hands at the level of

shoulders. The palms should be open, facing the ceiling.
2. Fold both legs at the knees and keep them near the hips.
3. Turn your knees towards the right side; rest the right knee on the

ground. The left knee should rest on the right knee and the left ankle
should rest on the right ankle.
4. Turn the neck to the left side.
5. Breathe normally during the process.
Repeat this exercise from the left side and turn your neck to the right side
as well.

118 Health and Physical Education, Grade 7

Exercise
1. Define yoga. Give its short introduction with reference to it’s

etymological meaning.
2. List out any five importance of yoga. Describe any two of them in

short.
3. What are the steps of performing of ‘ardhamacchenendrasana’ ?
4. List the steps to be followed while performing ‘gomukhasana”.
5. How is matsyasana performed? Illustrate with a neat and clean

picture.
6. What are the advantages of mudrasana?
6. What is the meaning of ‘markata’? How is markatasana performed?

Describe. .

Pustak Prakashan Griha 119

Unit:14 GAMES

14.1 Volleyball

Volleyball is an interesting and popular ball game played all over the
world. It is played in a court between two teams consisting of six players
in each team. Each team has three extra players who may substitute
the active players with consent of team captain and referee. The court
dimensions consist of nine meters breadth and eighteen meters length.
The length is divided into equal two halves making two squares of 9 x 9
meters court’s sides for each team. The dividing line is called centerline.
Players of a team remain on one side of the court. They do not cross
the center line. At the center, a net separates the teams. It is set in the
middle, 2.24 meters above the centerline. Sometimes, height of the net is

120 Health and Physical Education, Grade 7

adjusted according to the convenience of players in the beginning phase.
The net is properly stretched to the poles with the help of ropes joined at
each corners to the poles.

There is an ‘attack line’ in each side of the court, 3m away from the
centerline. It separates the players into back-row players and front-row
players. The front players, very often, hit the ball with some extra force
to the opponent’s court to create a difficult situation in receiving the ball.

14.1.2 Basic skills of Volleyball

Volleyball is a game played with a number of specific skills to handle
ball according to the circumstantial needs. Serving, digging, receiving,
volleying, setting and spiking are common skills required in a good
volleyball player. In order to learn the basic skills, there are some lead-up
games. Let’s discuss two basic skills (serving and digging) of volleyball.
(a) Serving
It is the first move of the
ball to start for a new
score. It is done from
the ‘serving zone’ located
behind the right-back
corner of each side. Ball
should cross the net to
reach inside the opponents’ court after serving. There are two techniques
of serving. They are overhead service and underhand service.

Pustak Prakashan Griha 121

(i) Underhand Service
In this technique of serving, the
server keeps the ball on the palm
of left hand. It should be at the
level below the waist. To serve, the
left hand releases the ball softly
to the right hand. At the right
time, the right hand hits the ball
with adequate force towards the
opponent’s court. It should cross the
net to reach within the boundary lines of the court. Underhand service is
practised in the following ways.

Practice of underhand service in parallel files
In this method, the players are divided into two groups having equal
number each. They are arranged in two files parallel to each other. The
ball is served by the players of one file to the other turn by turn. While
passing the ball, all of them practise underhand service method.
Practice of underhand service in volleyball court
In this method, the players practise underhand service in a volleyball
court. The court is divided by a properly-set net into a serving side and

122 Health and Physical Education, Grade 7

a receiving side. On the receiving side, six players stand in the standard
positions. On the other side, all remaining learners make a long file back
to the end-line. They hit the ball turn by turn with underhand service
from the serving zone back to the end-line. After serving, the player goes
to the receivers’ side and substitutes an active receiver to send him/her
back to the serving side. The practice continues until each of the players
practice underhand service at least for fifteen times as long as the practice
is required.

(ii) Overhead Service
It is a smart method of serving volleyball. In this method, the ball is held
high with the left hand and the ball is hit forcibly with the right hand.

(b) Digging
When the ball approaches with a hard spike from opponents, digging is
only a reliable technique of receiving the ball. It is the action of receiving
the ball with joined wrists of both the hands. Digging is performed with
the following steps:

i. Look at the direction of ball Setting and Attacking
carefully. Spend negligible time to
access the pathway of the ball.

ii. Keep joined fingers of one hand
on the other and grasp them with
the lower hand’s fingers.

iii. Join the thumbs and wrist.
iv. Receive the ball smoothly from

Pustak Prakashan Griha 123

the base of joined thumbs’ area.
v. Determine the force appropriately to get desired target of the

bounced ball.
Digging skill can be developed by performing the following lead-up games
like digging in files and bouncing on wall.
i. Digging in files
As digging is an important skill required to play volleyball, all players need
to gain adequate skill of digging. In order to practice digging in files, the
learners arrange themselves in a file. They stand with lateral adjacency
with each other (keeping an adjacent friend at the left or right side). A
leader among the players stands five to ten meters ahead, facing the
players standing in the file. The leader, then, passes the ball conveniently

Digging

to all players one-by-one to make them trained. The leader is substituted
by another player after completion of a complete training of one round.
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.
Digging with ball bounced against a wall
In this practice, players require a plain wall with sufficient surface area.
Before practising, they stand in a file in front of the wall facing towards

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it. A ball is hit on the wall by a player and the ball rebounded from the
wall is received by front player in the file by using the digging technique.
Immediately after digging the ball towards the wall, the player joins
the back of the file to provide a chance to the consequent player to dig
the ball. The process continues until everyone gets adequate chance to
practice digging.

14.1. Rules for Volleyball Game

a. The game begins with a toss between the team captains of competitor
teams. The winner of the toss gets chance to choose the court or
serve. The toss-winner is given a chance to choose either court side
or serving option. The rest option goes to the loser team.

b. A point is scored if the opponent team makes a foul. A point is also
scored when the ball touches the ground of opponent’s court. If a
team makes foul, opponent team gets chance to serve with a one-
point score.

c. Three touch rule of volleyball: A team must return the ball to the
opponent’s court within third touch of the ball. Among three touches,
a single player can touch the ball twice. If the ball is touched by the
fourth player, it is counted as a foul.

d. The back line should not be touched while serving the ball.
e. The serving team players rotate their position in clockwise direction,

when the service is changed.

Pustak Prakashan Griha 125

f. The serving team continues serving until the opponent gets a score.
g. Touching the net or crossing the centerline is counted as a foul and

a point is awarded to the opponent team.
h. 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 regarded as the one of most popular games of the world. It
is also known as soccer. Like the volleyball, it is also a ball game played
between two teams with eleven active players in each team. There are
six extra players who substitute the active players with the consent of the
team captain and referee. The court of football has 100 meters length
and 64 meters breadth. The court is divided into two equal halves by a
centerline. The centerline divides the full court into two equal halves.
There is a goal post at the back side of each half. There are penalty area
and D-area in front of each goal post. They are sensitive areas from the
point of view of game-discipline among the players. A team scores a point
if it can shoot the ball into the opponent’s goal post. Therefore, there
is mutually opposite interest between the team that actually generate
catchy interest and fun in the game.
Each team tries to advance the ball towards the opponent’s goal post.
There is a referee to conduct the game and to maintain the compliance of
football rules. Two linesmen help the referee to judge the fouls committed
by the players. The game is played in two halves of 45 minutes each with
an interval of 15 minutes.

14.2.2 Basic skills of football

Games become interesting when the players show their sportsmanship
and efficient skills in the game. The game of unskilled players is just a
learning time for players and wastage of time for the audience. In order
to make games full of excitement, the players must have specific skills.
Basic skills of football are dodging, shooting, dribbling, heading and goal-
keeping. Here, we discuss kicking, heading and trapping.

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(a) Kicking
Kicking is the action of hitting the ball by a foot. Most players use right
leg to kick the ball. Players can move the ball ahead or shoot the ball for a
goal by kicking if. The action of kicking can be used in two ways. They are
inside kicking and instep kicking.
i. Inside kicking: The inner-lateral area of the foot extending from sole to
the toe is called inside of the foot. When the ball is kicked with the area
of instep, it is called instep-kicking in football. It is mainly used to pass the
ball to a teammate to a short distance.
ii. Instep kicking: The area extending from the ankle to the toe on the
upper surface of the foot is called instep. It is the process of kicking the
football by the instep of foot. It is basically used while shooting the ball
to the goal post or to a teammate at a long distance.
(b) Heading
The action of bouncing a high ball with the head is called heading in
football. Touching the ball with the hands is counted as a foul therefore
a high ball is to be bounced with head or leg. While heading, the ball
should be hit with the front and upper part of the head. Heading the ball
by the temporal side may cause injury to the delicate internal parts of ear
and brain. The training of heading skill can be learnt with the following
methods.
Heading in circle
In this method, all the players make
a circle, maintaining equal distance
between each other. One among
them is selected as a team leader.
The leader goes at the center of
the circle and throws the ball to
facilitate each player’s practice.
After completion of one round, the
leader is substituted by another
player.

Pustak Prakashan Griha 127

Heading in opposite files
In this method, the players are divided into two groups of equal number.
The files are arranged about five meters apart and facing each other.
Now, the members of one file become thrower and the members of other
become headers turn by turn to practice heading.
Trapping
Trapping is the skill of receiving the ball and holding it under control.
According to circumstances, there may need trapping of rolling or high
ball during the game. We require the practice of learning both skills
separately.

i. Trapping the rolling ball
During the game, the ball remains
rolling most of the times. It is
important to have good skill of
trapping a ball that comes rolling
over the ground. We can practice
it by making two identical lines
and passing a ball to the friends of
opposite files in alternative order.
ii. Trapping the high ball
A high ball is generally received with the chest when it is required to

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trap the ball under control. After
making a soft touch to the chest, the
ball falls down on the ground. Right at
that time, without allowing anyone to
reach the ball, the trapper approaches
the ball and brings under the control
of feet.

14.2.3 Basic rules of football

Some of the basic rules of football are:

• The game begins with a toss. The toss-winner is given chance to
choose the court-side or first hit of the ball.
• Game is played in two halves of 45 minutes each with an interval
of 15 minutes. If the game remains undecided within this time, an
additional time of 30 minutes is added. Penalty shootout decides
the winner of the game.
• Touching the ball with hands is counted as a foul. But, the goal-keeper
can touch the ball with any body parts. In case of ‘throw-in’ allowed
by the referee, a player can throw the ball from the boundary line
with hands.
• Pushing, hitting, misbehaving or any misconduct is counted as foul.
Depending upon the severity of foul, referee awards ‘throw-in’,
‘corner kick’, ‘free-kick’, or ‘penalty shootout’ to the opponent team.
• There are two types of warning cards with the referee. Yellow card is
shown against moderate misconduct against a player to warn not to
repeat such behavior and the red
card is a command for expulsion
of a player without substitution.
Repetition of yellow cards (two
in a single match) against a single
player is equivalent to a red card.
• A foul made while defending in the
penalty area may result in penalty
shoot out chance awarded to the
opponent by the referee. Goal Keeping

Pustak Prakashan Griha 129

• A team is declared winner if it scores more goals than the opposition
within the game period.

14.2.4 Three-men and seven-men football

When there are no adequate numbers of players available or the court
area is not wide enough, we can play the minimized form of football.
There are less number of players and less area to be covered. The length
of court should be 20 to 25 meters for this type of soccer. It is very useful
in developing the skills of football in small group of players.

14.3 Basketball

Basketball is a ball game played between two teams of five players
each. There is provision of four extra players who can substitute the
active players in needed with the recommendation of team captain and
the permission of referee. The court of basketball has 28 x 15 meters
dimension. There are two backboards set at both end-lines of the court.
A backboard has one basket set onto
a ring (called rim) at a height of ten
feet and four feet inside the backline.
Depending on the requirement of
school children, its height may be
set up to two meters. Two team
members try to score maximum by
putting the ball into the basket within
the given time. It is played for 40
minutes divided into four innings of
ten minutes each. There is a short 2
minute break between the first and
third break while an interval of 15
minutes exists in the half time.
In order to improve the skills of basketball, some of the lead-up games
are preferred. Portball and dodgeball are the mostly preferred lead-up
games of basketball.

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14.3.1 Portball

As it is a lead-up game for basketball, it is also
played in a court of equal dimension of the
court. However, its 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

Pustak Prakashan Griha 131

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.

14.3.2 Dodgeball

It is an interesting lead-up game of basketball. The court size of dodgeball
measures 10 meters breadth and 20 meters length, divided into two equal
halves making two squares of 10 meters each. Total number of players
and the size of court may vary according to the need and availability.
There may be eight to fifteen players in a team. The players of each team
are divided as court players and line players. The line players stand behind
the backline in a row and the court player play inside the court. One score
is awarded to a team if a player can hit a direct ball to any player of the
opponent’s court player. The ball may touch any part of body to make a
score. The game is played for a period of ten to fifteen minutes. The team
scoring more points during the game becomes the winner.

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Rules of Dodgeball
Some of the common rules of dodgeball are given below:
• Each team is divided into the line players and court players.
• Players must comply with the command of the team captain.
• The player hit by the ball goes out from the court and plays as line

player.
• If a court player is hit by the ball of the opponent, he replaces a line

player in anticlockwise direction from the left. While doing so, the
line player standing at the rightmost place enters into the court as a
court player.
• The indirect touch or bounced touch cannot make a score or send
the opponent out.
• Players can receive the ball after a bounce on the ground.
• The team which scores more points during the game is declared the
winner

Basic Skills of Dodgeball
(a) Underhand pass
Underhand pass is the action of
throwing ball from the waist level to
the desired teammate. It is important
to pass the ball to a trustworthy
teammate who is most likely to score.
This skill is also practiced in circle or
file.

(b) Overhead pass
Overhead pass is the action of throwing
the ball above the head to a probably-
scoring teammate. This skill is also
practiced in circle or file.

14.4 Kabaddi

Kabaddi is a popularly rising game in the international scenario of sports.
It is played between two teams consisting of seven players each. Among
them one team is ‘raider’ and the other is ‘anti-raider’.

Pustak Prakashan Griha 133

In kabaddi, not any extra object is required except a well-defined court.
The court has a dimension of 11×6m for girls and 11×8m for boys. There is
a centerline in the middle that separates the court into two equal halves
of 5.5×6 meters each. There are two baulk lines on both sides, 2.5 meters
away from the centerline. There is a bonus line drawn two meters back to
the baulk line in each side of the court. Kabaddi requires specific skills like
running, dodging, trapping, canting and kicking. It increases agility and
strength of the body. With the command of the referee, a player of the
raider team enters the opponent’s court and tries to touch the members
of ‘anti-raider’ team. A raider cants ‘kabaddi…….…. kabaddi…….…’
breathlessly till he/she remain in the anti-raider’s court. The game is
played in two halves of 15 minutes with an interval of 5 minutes.
A raider is out if s/he breathes or stops the cant inside the anti raider’s
court or caught and held by the anti-raiders till he breathes. When a raider
is out, the anti-raiders score one point. Similarly, if the raider successfully
returns after touching one or more anti-raiders, scores are awarded to
the raiders’ team. The number of scores is equal to the total number of
anti-raiders who are touched to make out from the anti-raiders’ team.
Therefore, the raider tries to touch many anti-raiders in a raid a far as
possible. The team which scores more points during the whole game is
declared winner.

14.4.2 Basic skills of kabaddi

Kabaddi requires several basic skills to play effectively. We discuss on
Dodging and Kicking in this chapter.
a. Dodging
Dodging is a skill required in kabaddi game to check the opponents and
to keep them confused by rapid and unpredictable movement of the
body. While dodging by a raider, he tries to touch opponents quickly and
confusingly. Anti-raiders also use this skill to surround the raider from
the back. In this way, dodging makes the game more interesting for the
audience.
b. Kicking

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Kicking is important for raiders to touch the anti-raiders quickly. Front
kicking is the action of kicking at face-to-face position. Mule kick is the
action of kicking backward like a mule. Both skills are very important for
scoring points by the raider in kabaddi.

14.5 Kho-kho

Like kabaddi, kho-kho is also a field-game requiring not any playing object.
There are nine players in a team. Two teams compete by following the
rules to achieve victory. There are three extra reserve players for each
team. They substitute the active players with the permission of referee
after a request from the respective team captain. Kho-kho playground
has a court with 29 meter length and 16 meter breadth. Among the two
teams, one is called ‘chaser’ team and the other ‘runner’.
i. Chaser Team
There are nine players in chaser team. Among them, the captain chooses
one active chaser and the remaining eight players sit at the central line,
facing alternately opposite sides. The active chaser tries to touch the
runners to make them out and score points. The chaser cannot cross the
central line. If the runner crosses the centerline, he gives ‘kho’ to a sitting
chaser to make him active. New active chaser can chase the runners at
other side of the court and the vacant sitting place is occupied, preceding
active chaser. They score a point if they can touch a runner and make
him/her out.
ii. Runner Team
Among nine players in a runner team, the team captain selects any three
players to send into the court for the game. They run and dodge the active
chaser to save themselves from being touched or crossing the boundary
line. As the chasers have limited time to score in each innings, the runners
aim to make the innings with minimum score to the chasers. If all three
runners are made out by the chaser, the team captain sends another set
of three runners to the court.
The game is played in two innings. Each innings has eighteen minutes
divided into two equal halves of nine minutes each and separated by a

Pustak Prakashan Griha 135

break of five minutes. There is a nine-minute interval between the two
innings. Kho-Kho innings, break and intervals are shown in the chart
below:

First Inning: First Half (9 min)-Break (5 min)-Second Half (9 min)
Interval: 9 Minutes
Second Inning: First Half (9 min)-Break (5 min)-Second Half (9 min)

They change their position of ‘chaser’ and ‘runner’ after completion of
the first half in each innings. The team scoring higher during the whole
game is declared the winner.

14.5.1 Basic Skills of Kho-Kho

Basic skills required to play kho-kho game are dodging, playing at the
pole, running, touching and giving ‘kho’. Let’s discuss dodging skill and
playing at the pole.

a) Dodging
Dodging is the skill of running
unpredictably and creating a difficult
situation to protect the opponents from
being touched. By using this technique,
chasers can score more points and
the runners can prevent themselves
from being out. Dodging is practiced
by practicing mirror dodging and
continuous Kho with pole dive.

Mirror Dodging
It is a technique of dodging-practice
done in pair. Two players try to dodge
each other turn-by-turn across a straight
line with a imitating action of each other.

Continuous kho with pole dive
In this technique of dodging practice,

136 Health and Physical Education, Grade 7

the players sit at the sitting position on a kho-kho court. One of them
becomes the active chaser. The active chaser dives across the pole and
gives kho to a sitting chaser. The process continues until all chasers get
adequate chance to practice.
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 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.

14.5.2 Basic Rules of Kho-Kho

a. There is a toss in the beginning. Team captain of the toss-winner
team chooses weather they play as ‘chaser’ or ‘runner’ in the first
half.

b. There is only one active chaser at a time.
c. Three runners enter at a time with the formal consent of the team

captain and a ‘whistle-signal’ from the referee.
d. A chaser cannot cross the centerline, while runners are free to run

anywhere within the court.
e. One point is awarded to the chaser team if a runner is made out by

the chaser.
f. One point is scored by the chaser if the active chaser touches one of

the active runners and makes him/her out.
g. Chasers can substitute the players, but the runners cannot.
h. When all the three active runners are out, the captain of runner team

Pustak Prakashan Griha 137

sends the next set of three players inside the court. This process
continues until the game ends.
i. The team that can score higher wins the game.

138 Health and Physical Education, Grade 7

Exercise
1. How is volleyball played? Describe it shortly.

2. Draw a neat and clean diagram of volleyball court.

3. Mention the skills required for volleyball.

4. What are the differences between instep kicking and inside kicking.

5. What are the techniques of serving in volleyball?

6. Write short notes on:

a. Trapping b. Kicking c. Spiking

7. What roles does a portman play in portball?

8. Give a short introduction to dodgeball.

9. Name the lead-up games for basketball.

10. Write short notes on:

a. Goal keeping b. Kho c. Kabaddi cant

11. How is kho-kho played? Describe in one paragraph.

12. Draw a well-labelled diagram of kabaddi court.

Pustak Prakashan Griha 139

Unit:15 ATHLETICS

15.1 Introduction to Athletics

Athletics is a group of sports in which there are trained motions of the
body. People trained in athletics are called athletes. It includes track and
field activities like jumping, throwing and running. Some items of athletics
are race, relay-race, high jump, shot put, javelin-throw and ball-throw.
Athletics is an integral part of physical education.

15.2 Medium-Distance Race

An athletic race competition covering 800 to 1500 meters distance is
called medium-distance race. As the distance is longer, an athlete requires
maintaining a high speed with good endurance, it is also known as ‘the
event of speed and endurance’. Speed is required to win the race while
endurance is required to sustain the physical jerk during the run. The
race starts with the commands: ‘On your mark’, ‘Get set’, and ‘Go’ from

140 Health and Physical Education, Grade 7

a referee. The positions and activities of the
athletes on these three commands are given
below:
i. On your mark:
Crutch down on the ground at the starting line
and touch the line with fingers.
ii. Get Set:
Raise the buttocks, extend knees and get ready
to run.
iii. Go
Start the run abruptly.
A good athlete should follow the given
instructions and guidelines while performing
the race.
1. Get well-prepared for the race physically

and psychologically.
2. Take nutritious food and adequate

physical exercises regularly to increase
the endurance.
3. Take long paces to cover the maximum
distance. Raise the knees up to the waist
level to attain maximum distance coverage in each step.
4. Swing the hands equally to balance the body.
5. In a short-distance run, start abrupt acceleration immediately after
starting the race, while in long-distance run it is better to gain
acceleration gradually. For the medium-distance run, a combination
of speed and acceleration should be determined according to the
situation.
6. Take deep breaths before and during the race.
7. Bend the chest and head forward slightly while running.
8. Utilize your total effort at the last phase of the race.

Pustak Prakashan Griha 141

9. Abrupt stoppage at the end may
cause fall and injury; therefore,
calm down the race with a gradual
deceleration.

10. Take long and deep breath after
completion of the race to get
adequate supply of oxygen.

15.3 High Jump

The high jump is a track-and-field event, in which the athletes jump over a
horizontal bar placed at measured heights without the aid of any jumping
devices. It is performed by attaining higher distance by jumping upward.
This item of athletics increases the strength and endurance whole body.
The steps of performing high jump are discussed below:

(a) Approach Run
When an athlete is ready for high jump, he stands about forty feet away
from the jumping bar. As the umpire gives command to start the actions,
he runs for about seven to nine steps along a curved path to attain a
maximum height. It helps the athlete gain a good momentum required to
maximize the efficiency. This prior-preparatory run accomplished by the
athlete before the jump is called approach run.
(b) Take off
Take off is an action of leaving the ground. The acceleration gained during
the approach run is diverted vertically upward with adequate strength on

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their legs. The legs are raised up carefully not to touch the bar and cross
is successfully.
(c) Flight
Flight is the second phase of high jump. It is the action of athlete in the
air. Main purpose of the flight is to cross the horizontal bar or rope safely
without touching. After crossing the bar, it is time to balance the body
in the air for safe landing on the ground. It is the main stage when the
athlete’s performance is actually counted.
(d) Landing
This is the third stage of high jump with a balanced effort during the time
of reaching the ground from the air. Safety is the major aim of skilled
landing.

15.4 Shot Put

A shot is a spherical metallic ball used to throw in ‘shot-put’ sport events.
Shot put is a ‘track and field’ athletic event of throwing the shot to a
maximum distance with a hand. Standard weight of a shot in international
games is 7.26kg for men and 4kg for women. For the children, it can be
designed according to their strength and endurance to practice it. It can
vary according to the participants and practitioners of the sports. Shot
put is played by throwing the shot. The competition is based upon the
distance covered by the shot thrown by athletes. The winner is the one
that can cover maximum distance by the shot. Basic five stages of shot
put are holding, stance, glide, release, and recovery.

Pustak Prakashan Griha 143