Final 6th Physical Education English.indd

Government of Karnataka
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PHYSICAL EDUCATION
Textbook
6
(REVISED)
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SIXTH STANDARD
KARNATAKA TEXT BOOK SOCIETY (R)
100 Feet Ring Road, Banashankari 3rd Stage
Bengaluru - 85
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PREACE
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“If education were identical with information, the libraries would be
the greatest sages in the world and encyclopedias would be the rishis. We
need life building, man making and character forming education …….
Our country needs men with nerves of steel, muscles of iron and gigantic
will which nothing can resist, which can penetrate into the mysteries and
secrets of the universe and will accomplish their purpose in any fashion
even if it meant going down to the depths of the ocean, meeting death face
to face.” _ Swamy Vivekananda.
Swamy Vivekananda’s concept of education could be realized only when
the system of education provides opportunities for the learner to train his/
her body on healthy lines, acquire useful knowledge and competence to
translate this knowledge into producing useful goods and services and a
strong spirit with the power of Dhi.
The first aspect of education is taken care of physical education, health
education and yoga. All the three form part of the curriculum recently
revised, based on the principles of NCF 2005 and KCF 2007. Physical
education has been a part of the curriculum from class I to X. It is made
formal from class VI.
Accordingly textbook committees have been formed with representation
from universities, colleges and schools. The syllabus for each class includes
physical exercises, sports, games and yoga. The textbooks provide practical
suggestions to the learners about various physical activities, sports and
games. “Learning by doing” has been the guiding principle in each of the
activities provided.
It is for the first time that Physical Education has been made an
examination subject and CCE is extended to this subject. Procedures of
evaluation both summative and formative have been evolved. Teachers are
going to be trained in these aspects.
The Textbook Society expresses grateful thanks to the Chairpersons,
Members, Scrutinizers, Artists and the members of the State Editorial Board
for helping the Textbook Society in producing these books. The Society also
thanks the printers for bringing out the books in a very attractive form.
Prof G S Mudambadithaya
Coordinator
Curriculum Revision and Textbook
Preparation Karnataka
Textbook Society®
II
Nagendra Kumar
Managing Director
Bengaluru, Karnataka
Karnataka Textbook Society®
A NOTE TO THE TEACHER
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“Sharira moolam amulyam” that is a healthy body is invaluable,
Accordingly attempts are being made to integrate physical education with
general education. Without proper physical education, it is difficult to achieve
the goals of education.
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Keeping in mind the general interest of the present day learners, efforts
are made to lesson the load of syllabus. But to motivate in them learning with
the help of illustrations pictures. Right from the primary stage learners will
be aware of the fruits of physical education. Bringing up citizens healthy both
in body and mind is the primary objective of this text book. Many experts,
experienced teachers have contributed in producing this package.
In this book, attempts are made to integrate all the healthy excercises
that complete the goals of physical education. We request teachers of physical
education to look in the deficiencies are found, that will help us to improve
the text and quality in the next publication. At the same time, we are extremly
thankful to all the members of the text book committee to realise this cong
standing need.
We also thank the Director, office bearers of the Karnataka Textbook
committee.
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Our teachers have got to face many challenges that over are coming which
we can realise the truth of the statement. “A Sound mind in a sound body.”
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Many working teachers have added their mite by supplying valuable
information to the committee. Working teachers will please see that the
lessons are taught with maximum confidence. Attempts are made to provide
the teachers with necessary guidance like ways of presentations, arrangement
of topics, on a practical basic. So that the instructions is effective. We hope
this book will be of good use to students and teachers.
With thanks
Jothi A. Upadhye
Asst Professor
Dept of phy. Edu K.S.W.V. Vijayapura
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Text Book Committee
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Chairperson:
Smt. Jyothi A. Assistant Professor, Physical Education Division,
Upadhye
Karnataka State Women University Vijayapura.
Members:
Pillappa Y.
P.E Teacher, Government Girl’s High School Adugodi,
Bengaluru South Zone-3.
Munireddy
P.E Teacher, Sri Maruthi High School, Nallur, Devanahalli
Taluk, Bengaluru [Rural] District.
V.G. Bhatta
P.E Teacher, Government Model Primary School, Shirali,
Bhatkal Taluk, Uttara Kannada District.
Kemparaju
P.E Teacher, Janaseva Vidya Kendra, Chennenahalli,
Bengaluru South Zone-1.
Anthony
P.E Teacher Government High School, Barlane, Bengaluru
Maichel Mattam South Zone-2.
Aritist:
Tarakesh
Drawing Teacher, Government High School Bannitalapura,
Gundlupete Taluk Chamarajanagar District.
Scrutinizer:
S.S. Biradar
P.E Teacher, Government High School, Yentaganahalli,
Nelamangala Taluk, Bengaluru [Rural] District.
Translation Committe:
Ashwin R
P.E Director Gogate College of Commerce, Tilakawadi
Belagavi.
Santhosh M.
P.E. Director Government First Grade College
Dandyagola
Telasang, Athani Taluk Belagavi -591265.
S.S. Biradar
P. Ed Teacher, Government High School, Yentaganahalli,
Nelamangala Taluk, Bengaluru [Rural] District.
Pillappa. Y.
P.E Teacher, Government Girl’s High School Adugodi,
Bengaluru South Zone-3.
Editorial Board Members:
Dr. Sundarraj Urs, Professor,University Physical Education College, Bengaluru.
Chief Co-ordinator:
Prof. G.S. Mudambadithaya, Curriculum Revision and Text book preparation,
Text Book Society, Bengaluru.
Chief Advisors :
Sri Nagendra Kumar, Managing Director, Karnataka Text Book Society,
Bengaluru.
Smt. Nagamani, Deputy Director, Karnataka Text Book Society, Bengaluru.
Programme Co-ordinator :
Smt. N.S. Sowmya, Asst. Director, Karnataka Text Book Society Bengaluru.
IV
About the Review of Textbooks
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Honourable Chief Minister Sri Siddaramaiah who is also the
Finance Minister of Karnataka, in his response to the public opinion
about the New Textbooks from standard one to ten, announced, in his
2014-15 budget speech of constituting an expert-committee, to look
into the matter. He also spoke of the basic expectations there in, which
the Textbook experts should follow: “ The Textbooks should aim at
inculcating social equality, moral values, development of personality,
scientific temper, critical acumen, secularism and the sense of national
commitment”, he said.
Later, for the production of the Textbooks from class one to tenth,
the Department of Education constituted twenty seven committees and
passed an order on 24-11-2014. The committees so constituted were
subject and class-wise and were in accordance with the standards
prescribed. Teachers who are experts in matters of subjects and syllabi
were in the committees.
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There were already many complaints, and analyses about the
Textbooks. So, a freehand was given in the order dated 24-11-2014
to the responsible committees to examine and review text and even
to prepare new text and review if necessary. Afterwards, a new order
was passed on 19-9-2015 which also give freedom even to re-write
the Textbooks if necessary. In the same order, it was said that the
completely reviewed Textbooks could be put to force from 2017-18
instead of 2016-17.
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Many self inspired individuals and institutions, listing out the
wrong information and mistakes there in the text, had send them
to the Education Minister and to the ‘ Textbook Society’. They were
rectified. Before rectification we had exchanged ideas by arranging
debates. Discussions had taken place with Primary and Secondary
Education ‘ Teacher Associations’. Questionnaires were administered
among teachers to pool up opinions. Separate meeting were held with
teachers, subject inspectors and DIET Principals. Analytical opinions
had been collected. To the subject experts of science, social science,
mathematics and languages, textbooks were sent in advance and later
meeting were held for discussions. Women associations and science
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related organistation were also invited for discussions. Thus, on the
basis of all inputs received from various sources, the textbooks have
been reviewed where ever necessary.
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Another very important thing has to be shared here. We constituted
three expert committees. They were constituted to make suggestions
after making a critical study of the text of science, mathematics and
social science subjects of central schools (N.C.E.R.T), along with state
textbooks. Thus, the state text books have been enriched basing on
the critical analysis and suggestions made by the experts. The state
textbooks have been guarded not to go lower in standards than the
textbooks of central school. Besides, these textbooks have been
examined along side with the textbooks of Andhra, Kerala, Tamil Nadu
and Maharashtra states.
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Another clarification has to be given here. Whatever we have done
in the committees is only review, it is not the total preparation of the
textbooks. Therefore, the structure of already prepared textbooks have
in no way been affected or distorted. They have only been reviewed in
the background of gender equality, regional representation, national
integrity, equality and social harmony. While doing so, the curriculum
frames of both central and state have not been transgressed. Besides,
the aspirations of the constitution are incorporated carefully. Further,
the reviews of the committees were once given to higher expert
committees for examination and their opinions have been effected into
the textbooks.
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Finally, we express our grateful thanks to those who strived in
all those 27 committees with complete dedication and also to those
who served in higher committees. At the same time, we thank all the
supervising officers of the ‘Textbook Society’ who sincerely worked hard
in forming the committees and managed to see the task reach it’s logical
completion. We thank all the members of the staff who co-operated in
this venture. Our thanks are also due to the subject experts and to the
associations who gave valuable suggestions.
Narasimhaiah
Mangaging Director
Karnataka Textbook Society
Bengaluru.
Prof. Baraguru Ramachandrappa
Chairman-in-Chief
Textbook Review Committee
Bengaluru.
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Textbook Review Committee
Chairman-in-Chief :
Prof Baraguru Ramachandrappa, State Textbook Review Committees, Karnataka
Textbook Society, Bengaluru.
Chairperson :
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Education, Kuvempu University, Shankaraghatta, Shivamogga.
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Dr. Gajanana Prabhu B. Assistant Professor, Dept. of studies and Research in Physical
Members:
Sri Rohan D’costa, Director of Physical Education, Government First Grade College, Hole
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Honnuru.
Sri Raghavendra Shetty, Physical Education Teacher, Government high School,
Makkandooru, Madikeri taluk, Kodagu District.
Sri Venkataraju, Physical Education Teacher (Rtd.) “Nisarga’, 317, Vishwaneedam Post,
Vinayaka School Road, Anjananagara, Magadi Road, Bengaluru.
Sri K Kittanna Rai, Physical Education Officer (Rtd.) ‘Avani’ House, Perabe Village, Putturu
Taluk, Dakshina Kannada
Smt M K Susheela, Physical Education Teacher, Government Higher Primary School,
Bangarappa Nagar, Bengaluru South-1
Artist :
Sri Arogya Swamy, Drawing artist and Designer, No. 31, 7th cross road, Nagadevanhalli,
Jnanabharati Post, Kengeri, Bengaluru.
High Power Review Committee Members:
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Dr. Sundar Raj Urs, Professor, Department of studies and Research in Physical Education,
Bengaluru University, Jnanabharati, Bengaluru.
Sri M S Gangrajaiah, Principal, Sri Siddaganga College of Physical Education, Siddaganga
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Mutt, Tumkur.
Sri M G Thimmapur, Principal, Sri K G Nadiger College of Physical Education, Marata
Colony, Dharwad.
Programme Co-ordinator :
Smt Bharathi Sreedhara Hebbalalu, Senior Asst. Director, Karnataka Text Book Society,
Bengaluru.
VII
Index
Part 1- Practical
Name of the Lessons
Page No Period
Group games
2
Kho- Kho
3
Foot ball
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Kabaddi
5
15
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24
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L.No.
Athletics
4
Sprints
19
5
Long jump
25
6
Yoga
28
7
Pranayama
38
8
Mudras
40
9
Rythmic Activities
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Surya Namaskara
42
Drill & March
49
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Hindi Leziem
11
Recreational Games
51
12
National Intigration
64
Zenda Ooncha (flag Song)
VIII
12
05
18
05
02
Index
Part-2 - Theory
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Name of the Lessons
Page No
Period
Meaning of Physical
Education and Importance
65
1
Kabaddi
15
Kho-Kho
16
Foot ball
67
73
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81
Athletics
17
Sprints
86
18
Long Jump
91
Yogasana
19
Surya Namaskar
94
20
Yoga
97
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Health Education
Personal Hygien
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100
22
Personal Saftey
106
23
First Aid
111
National Integration
24
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Group Games
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National Flag and
National Anthem
IX
114
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3
PART-1 PRACTICAL
GROUP GAMES
LESSON - 1. KABADDI
The following skills will be learnt in this lesson:
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 Attacking skills- cant, leading foot raid, turning hand
touch, simple toe touch, side kick and back kick.
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 Defending skills- wrist catch, ankle catch.
Kabadi is one of the indigeneous sports and now a days it
has also gained international populartity. The game of kabaddi
has been included as one of the sport in the Asian Games.
This game is inexpensive and can be played in a very small
area. This helps to develop courage and leadership qualities
among the students.
ATTACKING/OFFENSIVE SKILLS :
Cant: The continuous clear chanting the word kabaddi in
the course of one respiration during the raid is called as cant.
Each ride along with cant can last upto maximum 30 seconds.
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Entry: Starting cant from within one’s court, a raider raids
into opponent’s court.
fig. 1.1 Raider’s Entry
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Movement : For succesful raid the raider has to co -ordinate
several movements of his legs and hands.
Leading foot Raid : Here the player’s foot always leads the
other in the direction of the movement. It is easy to anticipate
the movements of the raider.
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Natural leg raid: In this type of raiding the raider raids
with a natural type of run or a walk all along the opponent’s
court. It includes changing the angle in opponents and moving
with cant from one corner to another.
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Shuffling foot raid: The combination of the natural and
leading leg raid is a shuffling foot raid. This type of raid is very
much helpful and aggressive as it allows the raider to cover
a maximusm of ground in a less time.
Turnning hand touch :
In this type of raid the raider
runs through the opponent’s
court and try to touch the
opponents by sweeping hands.
This includes running speedily
for touching opponent and
returning to centre line safely. fig. 1.2 Turnning hand touch
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Simple toe touch: while raiding the
raider should also watch the feet of defenders.
He should try to reach the foot of the defender.
He should try to reach and touch the nearest
defenders foot with his toe. While doing this
the raider should bend the other knees
towards the center line and keep his body
weight towards the center line.
fig. 1.3 Simple toe
touch
Side kick : This skill is used in two side
corners of the court. So it is called a side kick.
It is done abruptly. When the raider’s back is
towards the corner of the court and defender
fig. 1.4 Side Kick
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8. Back kick : Kicking with either of the
legs, completely backwards opposite to
raiders direction of movements is known
as back kick. This skill is useful while the
defenders are following the raider close on
his heels, and this skill disturb and confuse
the defense and score points.
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are covering the corners, the raider suddenly stops his forward
movement, bends his knee and kicks straight with other leg
side ways. When the raider excutes this skill his body weight
should be towards the centre line. Even if no points are earned
of by this skill, it helps to in next movements of the raider.
fig. 1.5 Back Kick
Defensive Skills : The skills used by the detensive players
are also known as defensive skills.
Wrist Catch : Any part of the forehand
of the raider may be held using this skill.
It would be difficult to escape if the wrist
itself is caught. When the raider extends
his hand while raiding this skill may be
used. The catcher acts as if he cathes in fig. 1.6 Wrist Catch
this skill.
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Ankle Catch : When the raider tries
touch the toe skill can be is used. Here
the anti hold and lifts the ankle of the
raider and pulls the leg towards the
end line.
fig. 1.8 Thigh Catch
fig. 1.7 Ankle Catch
Thigh Catch : When the raider is standing
with legs apart or trying to touch with
his hands of defensive player. he bends
and rushes to catch the thigh. After
catching the thigh, he lifts him up and
pulls towards the end line. And he has
to unbalance the raider.
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Stance of Players: In kabaddi points can be scored by
defence also. Defenders have to effectively use chain system
for this.
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2-3-2 system : This is a very popular system. All the
players are active in this system.
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Fig. 1.9
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2-1-2-2 system :
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fig. 1.10 is free from the chain.
 In this system one players
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 Rest of the players will same as in 2-3-2 system.
 This may be used to rest the players who just finished
his raid.
Activity : Ask the students to practise the above skills.
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LESSON - 2
KHO KHO
The following skills will be learnt in this lesson:
 Chasing skills
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 Dodging skills
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The game of Kho - Kho as Kabaddi is an indigeneous game.
This game was founded in India. This game develops physical
abilities like speed, alertness, strength endurace and has
unique skills of its own.
Skills in the game of Kho Kho : There are 2 main types
of skills in kho-kho they are:∗ Chasing skills
∗ Dodging skills
Chaser - One who is part of the chasing team.
Active Chaser - One who is actively chasing.
Dodger - Player who tries to dodge himself from the chaser
to avoid getting out.
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Chasing Skills :-
a) Sitting in the box :- Types of sitting in the box
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1) Parallel toe Method:In this method the
chaser sits in his box keeping both his feet
parallel and in line with each other. In this
method the Chaser sits in the centre of the
box on his toes. The chaser keeps both his
fig. 2.1 Parallel toe
hands outside the center line out of the box
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without folding his arms. The thumbs should
be facing inwards and other fingers facing the outward
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direction. The body is slightly bent forward and the whole
body weight is equally distruibuted on the fingers of toes. The
chaser uses this skill when the dodger uses the chain skill.
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Bullet toe Method: In this method the
chaser sits on his toes, his strong
feet touching the front line of the box
and the other strong leg placed a
little behind the strong leg. Both the
hands should be placed as in the
parallel toe method. This method is
usually used when the dodger is
using the ring method of dodging.
fig. 2.2 Bullet toe Method
b) Giving Kho :-
There are two methods used to give Kho
1. Proximal Method 2. Distal Method
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1) Proximal Method : In this
method of giving Kho the
chaser after getting a kho
keeps the nearest foot outside
the box at a short distance in
the direction he has to move.
He places this foot at 900 angle
close with the center line. He
fig. 2.3 Proximal Method
then places his other foot
ahead of his strong foot at a
distance. Later he keeps his strong foot close to the next box
and bends forward and uses his nearest hand give kho to his
team mate. Junior and Short players while chasing uses this
method more frequently. This skill is usually used when the
dodger uses the chain method.
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2) Distal Method: In this method of giving a kho the chaser
after receiving a kho keeps the
front leg outside the box in
the direction he has to move.
He then places the other leg
close to the sitting box of his
teammate and bend forward
and gives kho using the
fig. 2.4 Distal Method
nearest hand. The player should
maintain his body balance when using this method. In this
method the first step usually medium in size and the second
bit longer. This method is more suited to experienced players.
In this style the speed of the game is increased as kho is given
using only 2 steps.
c) Cross line Covering : An active chaser uses this skill when
a dodger is using the circle method or is away from the center
line.
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1. Bipedal Method: In this method of covering
when a chaser receives kho he gets up and
starts walking with straight knees and his
upper body slightly bent and his hands
stretched straight and parallel to the ground.
fig 2.5 Bipedal
Merhod
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1. Quadrapedal Method :
In this method of line cover
the chaser watches the dodger and starts
walking fast in a straight line with his body
bent and keeping his hand sideways on the
ground. The skill is used by the active chaser. fig. 2.6 Quadrapedal
Method
when the runner tries to escape. Further,
this is used when there is an attempt to change the shoulder
position of chaser.
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d) Pole Turn : Pole turn is an important
skill used by the chaser. The skill of
pole turn helps to increase the speed
of chaser or to change his direction.
There are two types of pole turn.
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Fig-2.7 Pole Turn
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∗ Proximal ∗ Distal
1) Pole turn using proximal method : In this method the
pole turn is done using 3 steps. In this skill the chaser first
keeps ahead his leg close to the pole then takes a longer stride
and keeps the other foot on the ground and simultaneously
jump and firmly grips the pole. Then he takes the next step
and turns on his toe in the free zone and starts running in
that direction.
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2) Pole turn using distal method : In this method the chaser
sitting in the box next to the pole as soon as he gets a kho
opposite leg towards the pole and he jumps from that foot
and grips the pole with both the hands and places the other
foot behind the pole in the free zone and turns in the other
direction. During this skill the chaser should hold the pole
firmly. Both palms should be in contact with pole and should
not be placed one in the other.
Giving by kho : This is the skill of a choser. In order to chase
a active chaser, kho is given sequentially from one person to
another. The system of going kho is shown in the figure. Both
proximal as well as distal method of giving kho can be used
during this situation.
The active chaser gives kho to the first player sitting in
the box from the pole. The player receiving the rushes to the
right and gives kho. The second player receiving kho rushes
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to the right and gives kho. This method of giving kho from one
person to another sequentially and speedily from one pole to
the other is called by kho.
Fig. 2.8 Giving by kho
The still is used when the dodger runs in single chain
II. Dodging Skills :-
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a) Entering in to the area between the pole and the first
box: In a game situation when the dodger is chased till the
pole and the chaser makes a turn using the pole, the dodger
uses this skill of cutting through the zone between the pole
and first box to avoid being caught.
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b) Chain Game: This skill is mainly used by the active
dodger. In this skill the dodger runs close to the centre line
cutting through each box from behind the of player sitting in
the boxes.
c) Single Chain: This is one of the basic skills used by the
dodger as per the situation. This is mostly used by the sub
junior players.
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Fig 2.9 Single Chain
In this skill the dodger starts running from the first chaser
and cuts through each box running close to the center line
and running from behind each sitting chaser. The dodger
runs through all the sitting boxes and after cutting through
the last box again starts cutting through from between each
box in a zig zag pattern.
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While doing this skill the dodger has to keep safe distance
from the active chaser and keep a watch on the kho being
given. While doing so the dodger should run keeping a upper
body slightly bent forward. If the player of the chasing team
are slow then this skill is the best to be used.
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d) 3-6 up Chain run : This is an important and affective
skill used by the dodger. This skill involves continuous running
and is more stable and safe. This skill helps to maintain safe
distance run from the chaser and all along the field, keeping
an eye on the chaser movement.
As in the figure the dodger runs along the center line and
cuts after crossing the third box and the fourth box and makes
the chaser give a kho to the player sitting in the 3rd box. The
runner then again runs straight and cuts through the 6th
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and 7th box and runs straight towards the pole. During this
run the dodger constantly looks backs and keeps running to
the front. Depending on which player gets a kho the dodger
decides his pattern of run.
Fig 2.10 3 -6 up Chain Method
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 chaser from the 6th box runs straight the dodger cuts
between the pole and the 8th box and continues his
run.
 If the chaser in the 6th box gives a kho to the chaser
in the 7th box, the dodger runs towards the pole and
stabilizes himself.
 If the chaser from the 7th box runs straight at the
dodger, the dodger pushes the pole and runs in the
opposite direction.
 If the chaser in the 7th box gives kho the player in the
8th box the dodger accordingly changes direction and
starts running towards the other pole. During the 3-6
up chain run the runner should always away from
behind the player sitting in the box and should always
be 2-3 feet away from the center line.
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a) Chasing during 3.6 up chain: The active chaser runs
faster in order to chase the dodger running in 3.6 up chain.
The chaser has to give kho to the chaser who is sitting ahead
of the dodger running at the other side of center lane.
b) Dodging by the ring method : This is a skill used
by this runner. This skill involves lot of techniques and is
very difficult skill. In this method the runner does not get
tired very easily. When the runner is running away from the
center line or when the active chaser gives an advance kho
or when the chaser in the center of the field are weak this
skill can be used.
There are 3 variations in this skills :Short ring method
Medium ring method
Long ring method
Runing in short ring method:
Fig 2.11 Short ring method
When the chaser in the 2rd box tries to cover the cross lane the
dodger faces him and shifts back at 300-450 angle to the centre
lane towards the side line, while maintaining a safe distance.
The dodger should maintain his balance and give a body
fake forcing the active chaser to change his shoulder line.
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If this is not possible, the dodger should quickly cut across
the centre lane between the 4th and 5th box and then quickly
pivot and face the chaser again.
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This situation is again repeated in the direction of the 5th
box and again cutting the center lane from between the 4th and
3rd box. This ring continues at an approximate angle of 450.
This ring is about 1.5 mtr and hence called as the short ring.
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ii. Medium ring : This is similar to the short ring. In this
skill the dodger always tries to maintain a distance of around
2 mtrs from the center lane. When the active chaser is capable
of covering larger distance this skill is to be used.
a) Change of direction : This is a skill used by the dodger.
This skill is used to cross lane the dodger uses a body fake
and makes the chaser change his direction.
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The dodger stands at 450 exactly opposite to the chaser
running in the cross lane at approximately at a 4 to 6 mts
mtrs and then we makes body fake to get the dodger thrown
off balance.
Fig 2.12 Running from the first square towards the pole
b) Running from the first square towards the pole :
This is a skill used by the chaser. As soon as an active chaser
receives a kho the chaser runs towards the dodger standing
near the pole.
c) Escaping when the chaser rushes to the pole: In this skill
the dodger pushes the pole strongly and changes direction in
13
order to escape from the chaser rushing towards him.
d) Single chain : To practise the skills provide about 2 min.
Ask all the players of both the teams to perform this skill. The
team that makes fewer number of fouls is the winner.
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e) Pole turn : Allow 2 min for each team. Provide opportunity
to all players to exhibit this skill. The team that mekes fewer
number of fouls is the winner.
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S3-6 up chain skill: Allow 3 minutes for each team to practise
running close to the centere lane, change of direction, short
ring and running towards the pole. The team that makes
fewer number of fouls while exhibiting this skills is declared
the winner.
Conditioning Exercises :
1. Running in a zigzag manner to the front, back and
sideways.
2. Sprinting and running.
3. Bounding and running, swinging arms and legs
alternately in the air.
4. Hopping, jumping on the spot, skipping, and performing
frog jumps.
5. Running forward by bending and holding the toes with
the fingers.
6. Start running on the blow of a whistle and then stop
and sit on the ground on the second whistle and again
jump up and start running at the next whistle.
7. Running using bipedal position and turning around
the pole.
8, Sprints upto 50 meters.
Activity : Ask the students to practise the above skills.
Note :
While playing Kho Kho game students should
wear shorts and jersy bearing a number.
14
LESSON - 3
FOOTBALL
The following skills will be learnt in this lesson
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 Passing - In step and out step pass
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 Dribbling (Moving with a ball)
 Trapping - with the thigh and foot
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 Goal keeping skills.
Introduction:-
This game is played and enjoyed by most of the childern.
This game is played using the foot. This game is played
in more than 200 countries around the world. This game
helps in the development of strength, endurance, speed and
explosive strength in childern.
1. SKILLS OF THE GAME FOOTBALL
to
DRIBBLING :
No
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Dribbling is nothing but moving with a ball. In this skill
player controls the ball with legs and moves forward.
 The ball should be placed to one foot away from thel leg.
 The ball should be kicked from inside and outside of
the feet. The ball should not go beyond control.
 The ball should be then kicked ahead from outside of
the feet.
 The ball should be done repeatedly.
15
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fig. 3.1 Dribbling
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2. PASSING THE BALL (Inside and outside of the foot):
INSIDE OF THE FOOT :
 Face towards the direction of passing.
 The ball should be within 1 to 2 feet from the legs.
 Plant the rear leg firmly, slightly lean forward, swing
the striking leg back and both hand stretched sideward.
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 Push the ball with inside of the foot.
fig. 3.2 Inside of the Foot
OUTSIDE OF THE FOOT :
 Similar to inside of foot, slightly lean forward swing
the striking leg back and both had stretched sideward.
 Swing the striking leg forward , bend the toe inside and
pass the ball by kicking with from outside of the feet.
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fig. 3.3 Outside of the foot
3. STOPING THE BALL THROUG FOOT AND THIGH
FOOT STOP :
 Watch the path of the ball.
 Stretch the leg upward before the ball hieght and the
leg should be above 4 to 5 inches from the ground.
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 As the ball comes into contact with the foot be it should
be taken a little backward.
fig. 3.4 Foot Stop
“The future of the children decides not in the class rooms,
But in the foot ball ground” Swami Vivekananda
17
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THIGH STOP :
 Watch the path of the ball.
 As the ball reaches the
player he should raise
his either thigh up to
the trunk level and
feet should be down
word.
 Try to take ball on the
thigh and place the
leg on the ground.
fig. 3.5 Thigh Stop
GOAL KEEPING SKILL :
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 The goal keeper with specific uniform should stand in
front of the goal post and face the ball.
 Knees should be slightly bent and lean forward.
 Open the palms and and strech towards ball direction.
 Knees should be together. Ball should not pass between
them.
 He should move towards the direction of the ball.
 After grabing the ball he should kick or throw to his
partners.
Activity : Ask the students to practise the above skills.
Note : The Students should Know about the equipment used in
the game of football such as studs (shoes), Stockings (Socks), jerseys, goal keeper’s is kit and flags used in football.
18
LESSON - 4
ATHLETICS (SPRINT)
The following skills will be learnt in this lesson:
 Start- Crouch start.
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 Finishing techniques- Run through, lunge and
shoulder shrug.
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Sprinting events : Sprint2ing consists of the following events
-60 mts indoor, 100 mts, 200 mts, 400 mts, 100 mts Hurdles
(women), 110 mts Hurdles (men) and 400 mts Hurdles.
Sprinting events help to increase the speed of the runners.
All events including 400 or less than 400 mts are considered
spriting events.
General conditioning exercises :-
General warm up starts by running round the track or in
a straight line. Later the student has to perform loosening
and stretching exercises for 3-4 minutes. By doing warming
up exercises the body will get ready to undergo hard training.
Exercises for the arms :
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 Rotation of arms from back to front of the body.
 Alternate arm rotation.
No
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 Swinging both the arms on either side simultaneously.
 Twisting the trunk and alternately swinging both the
arms sideways.
 Alternate swinging arms upward.
Exercises for the shoulders :
 Placing the fingers on the shoulders and rotating the
arms.
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 Lifting the right elbow above the head and stretching
the right hand with the left hand and vice versa.
 Stretch the right hand in line with the shoulders to the
front of the body and then using the left hand stretch
the right hand towards your left side and later vice
versa.
Exercises for the turnk
 Rotating the trunk from one side to other and vice
versa.
 Bending the body front and back at the trunk level.
 Bending the body to the right and left side at the trunk
level.
Exercises for the legs:
 Swing the legs front, back and side
 Stretching the legs both to the front and back and side.
Action of the hands while running :
 Hands should be bent at the elbows at 900 angle.
 The arms should be swung so that the fingers of one
hand should be in line with the shoulder and the fingers
of the other hand should be in line with the trunk level.
 The arms and legs of the runners should swing back
and front alternately in the direction of the run.
 Arms should be relaxed. Fingers can be closed but care
should be taken to see that the fist is not held tight.
fig. 4.1 Action of the legs
20
Action of legs while running :
 The legs of the runner should be swinging front and
back in the direction of the run.
 The knee should be held straight in the direction of
the run.
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 While running only the front portion of the feet that
should be used. This helps in increasing the speed of
the runner, and save time also.
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Position of the body :
 While running the upper body of the runner should be
bent around 150 to 200 to the front.
 The runner should maintain his body balance.
 The runner should keep his head and neck in line with
his trunk.
 The runner should keep his neck and face relaxed while
running. The runner should run straight in the track.
Start:
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The action a runner performs to push his body from a
stationery position to a running position in quick time is called
start. This type of start is known as the ‘crouch start’ and it
is compulsory for all the sprinting events.
Position during crouch start :
The runner should kneel down on the ground and keep
both his palms on the ground. At this time he should see that
his body portion from the trunk to the shoulder is exactly
parallel to the ground. At that point of time the body of the
runner is making contact with the ground at three places one
at the hands, the second at the knees and third at his feet.
The runner observe these three points.
21
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The runner then has to place his rear leg at the point
where his feet was touching the ground and the other leg at
the place where his knees had touched the ground. He then
has to place both his arms in line with the shoulders at the
point where his hands had touched the ground. This is how
a runner should take his starting position.
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Starting blocks:
fig. 4.2
 Runners use their own starting blocks during races. It
is their individual choice.
 The starting block is pushed at the back so that the
runner gets a speedy start.
Crouch start
On your marks position :
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 The runner takes the position on the ground using the
three point mark and distributes his whole body weight
on his hands and knees.
 His hands should be
kept in line with the
shoulder and the
fingers kept in a
cup shape, so that
both the thumbs
are facing inwards.
fig. 4.3 On your mark position
22
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Set
 On the command of
set the runner slowly
raises his trunk in
line with his shoulder
fig. 4.4 Set Position
and shifts his whole
body weight on his
arms. At this point of time the shoulders are pushed
a bit front in line with the fingers.
 The head of the runner should be downward and
looking at the track.
Go
 In the Set Position as soon as the
gun is fired the runner pushes the
starting block back and runs
forward forcefully.
to
fig. 4.5 Go Position
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On your mark
Set
Go
fig. 4.6
Finish:
All races finish at finishing line. The finishing of sprint
races is very important. It is essential to cross the finish line
ahead of other runners by changing the body position other
than running.
23
There are Three types of ‘finish’ Techniques.
l Run Through
2. Lunge
3. Shoulder shrug
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The sprinter without reducing speed crosses
the finish line. He even tries accelerate speed in
the last five to ten metres of the distance. It is
better to bend forward a little on the last stride
of the race. This technique is suitable for
beginners.
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Run through Technique:
fig. 4.7 Run through
Lunge Technique:
This technique is usefull for expirenced
sprinters. The sprinter when comes close to the
finish line swings his arms backward and
down, bending the body quickly to cross the
finish line. This technique helps the sprinters
to cross finish line quickly.
fig. 4.8 Lunge
Shoulder Shrug Technique:
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It is very simple and useful to all sprinters.
When the sprinter comes very close to the
finish line he immidiatly pushes his shoulder
to complete his race.
fig. 4.9 shoulder Shrug
Activity:
Practise above said technique with your friends.
Note: Students should make use of spikes (Shoes), Shorts, and
starting blocks for sprinting events.
24
LESSON - 5
LONG JUMP
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The following skills will be learnt in this lesson:
 Check Mark Take of action in the air flight.
 Landing collapse.
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General conditioning exercises:
1. To develop speed - 30 Mtrs Sprint, 4-5 repeatations.
2. To develop jumping ability - bounding, hopping, and
rabbit jump.
3. To develop strength in trunk and legs - leg press, half
squat etc.
4. To develop flexibility - sit and reach.
5. To develop vertical jump ability- standing vertical jump.
6. To develop broad jump ability - standing broad jump.
NOTE: Before practising the above exercise athlete has to do
proper warm up exercise i.e., 10 min slow running followed
by simple calisthenic exercises. A proper warm up helps the
body to get ready for regress activities.
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Standing Broad Jump:
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 An athlete should stand on the edge of the take off
board, at the same time arms should back, get in to
the half squat position, body should bent forward. And
head erect.
fig. 5.1 Standing Jump
25
 The Jump should be attempted by the backward swing
of the arms.
 Landing should be on the both feet.
Check Mark:
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Check mark is the most important aspect in the long jump.
Check mark is nothing but fixing the running mark for Long
jump on the runway.
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take of baord
check mark
runway
landing pit
Fig. 5. 2 check Mark
Long Jump with approach turn
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For fixing the check mark athlete should be in front of the
take off board, run forward with the maximum speed as much
as he requires. Fix the mark while taking a jump. Always the
last step should be short one.
No
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Styles in long jump:
Action in the Air - Sail Technique:
While in the air:
After taking a jump athlete should bring
both his feet forward and raise them as high
as possible and body should lean forward,
arms should be on side of the feet.
fig. 5.3 action in the air
26
Landing collapse:
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Landing collapse: At the
time of landing both leg
should be brought forward
and land on both feet but
heals should touch the
sand first and then hips by
leaning forward.
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fig. 5.4 Landing Collapse
Activity:
Ask the students to pratise the above shown techniques
in their village or school ground.
*****
Olympic motto
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More distance, more strength, more speed.

27
LESSON - 6
YOGA
The following skills will be learnt in this lesson:
 Initial Position
Stages of surya namaskar
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 Asanas- Standing, sitting and sleeping postures
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SURYA NAMASAKAR (12 STAGES)
Initial position - Sama Sthiti:
1.
2.
3.
Both feet should join together.
Body should be held straight and vision to
the front.
Hands should be straight in line with the body
(Note: This is the initial position for all standing asanas)
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Stage 01 : Namaskara (Hands folded) position: Join both palms after raising hands at
chast level (as shown in figure)
No
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Stage 02 : Oordhwasana (Puraka) :- Raise
both arms over the head and bend back,
stretch the front part of the body, slowly
inhale and consciously feel the muscular
stress in the upper part of the back and
stretching the chest, abdomen and front of
the thigh.
Advantages : The thigh and back muscles
will become strong.
28
fig.6.1
fig. 6.2
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fig. 6.3
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Stage 03 : Hastha Padasana:- (Rechaka) :Slowly exhale and bend forward place both the
hands by the side of feet. Bend the neck forward
and place the forehead between the knees. Keep
the knees straight. Feel the pressure in the
lower abdomen, the trunk, and in the back of
thigh.
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Advantages : All parts of the body are exercised, blood
circulation to the brain increases.
Stage 04 : Ekpad Prasarnasana :(Puraka) :- Place both hands firmly on the
floor, bend the left knee and stretch the right
leg straight back the right knee and the toes
should be in contact with the floor. Bend the
back leg like a bow and look up. In this
posture slowly inhale and concentrate in the
middle of the eye brows.
fig. 6.4
Advantages : With this posture the back muscles loosen
and the sinus problems attenuate.
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Stage 05 : Dwipada Prasaranasan
(Puraka) :- Inhale gradually, stretch the
left leg to join right leg, the body weight
is on the two hands and the two toes. the
mind has to concentrated in the navel
part of the body.
fig. 6.5
Advantages : With this posture leg and neck muscles are
strengthened.
Stage 06 : Bhudharasana : (Rachaka) : Strighten arms and
legs with heels touching the ground. Bring head downward
29
between arms. Lift hips up and and create a triangle. Look
towards big toes or umbilicus.
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Stage 07 : Sastanga Pranipatasana
(Puraka-Rechaka) :- bend the elbow
and lower the body, the forehead, two
fig. 6.6
palms, the chest, two knees and two
toes (totally 8 parts) are in contact with the floor in this posture
with focus on the central part of the body.
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Advantages : With this posture all the parts of the body
will get exercise and concentration increases.
Stage-08 : Bhujangasana (Puraka)
gradually inhale, lift the head and
chest by pushing the floor. Push the
head back while the thigh and trunk
are in contact with the floor and look
up as much as possible.
fig. 6.7
Advantages : With this posture the back bone will become strong.
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Stage-09 : Bhudharasana (Rechaka) Lift
the back and hips by pushing the hands
and legs against the floor. Try to touch
whole foot in contact with the floor. Bend
the neck forward between the arms to
press the chin against the chest. Exhale
slowly.
fig. 6.8
Advantages: With this the thigh and arm
muscles get exercise.
Stage-10 : Eka pad prasaranasana
(puraka) Here follow the rules of stage 03.
30
fig. 6.9
Posture (i.e fig No. 6.5)
Stage-11 : Hastapadasana (Rechaka):- Here
follow the rules of stage 02 posture.
fig. 6.10
(i.e fig No. 6.4
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Stage-12: Namaskarasana:- (Puraka)
Here follow the Rules of Stage No. 01 or
starting positions of surya namaskara
(The salutation.) (i.e. fig. No. 6.1 and 6.2)
figure 6.12
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figure 6.11
STANDING ASANAS:
Starting position :- Samastit.
 Keep both the feet together and parallel to
each other.
 Stand straight with chest and neck
Straight.
 Both arms hanging straight down along
with the body (Note: Samasthit is starting
position for all standing yogasanas.)
01. Thadasana:- Meaning of Thadasana is figure 6.13
“Tada” in sanskrit means Mountain, standing
without movement of any kind, like a mountain, is known as
“Thadasana”.
Method:- Starting Position – Samasthiti.
Count 01. Raise the hands side word
Count 02. Gradually turn the palms upword
inhaling.
Count 03. Raise the arms further to form “V”
shape over the head and continue inhale.and
exhale.
31
figure 6.14
Count 04. Join the hands straight over the head and be
(like namaskara position) in this posture for some time.
Advantages:- This Hasana helps in beautifying posture.
02. Utakatasana:
Method:- Starting position Samasthiti
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Utkata means Chair in Sanskrit. Person in this posture
appears to be seated on the chair.
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1. Raise both the arms sideward and inhale
gradually.
2.Raise the arms further to form ‘V’ shape
over the head.
3. Join the hands straight over the head and
hold them together.
4. Slowly exhale, bend the knee and lower
the hips straight till the thighs are parallel to
the floor.
fig. 6.16
Utakatasana
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Count 5 to 8, reverse the actions 3,2,1 and starting
position.
No
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Precautions – Persons with pain in the knee and legs
should avoid this asana.
Advantage – Musceles of legs will be strengthen.
3. Ardhakati Chakrasana:
In this posture, the yoga performer bends backward from
his trunk, this looks like half wheel.
Starting position- Samasthiti.
Count 01. Arms sideward rise to shoulder level and inhale
slowly.
Count 02. Hands on trunk (hips) inhale and expand the
32
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chest. Extend the shoulder joint so that the bows are behind
the back.
Count 03. Continue to inhale and bend
the head and neck backward.
Count 04. Bend the trunk backward as
for as you can. The upper back should be
parallel to the ground. Breath normally in
this posture.
Gradually straighten back . Leave hands
down and return to samasthithi.
Advantage: The Back will be strengthen.
fig. 6.17Ardhakati
Chakrasana
4. Parshwa Chakrasana
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fig. 6.18 Parshwa Chakrasana
Starting position:- Samasthiti.:
No
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Count 01. Raise the right arm sideward to the shoulder
level, and inhale gradually.
Count 02. Raise the right hand over the head, stretch the
right side of the body.
Count 03. Exhale slowly bend towards the left side and
slide the left hand along the left thigh.
Count 04. Hold the same posture for some time and
breathe normally.
33
Count 5 to 8, reverse the actions 3,2,1 and starting position
and repeat the same on the right side with left arm raised.
Advantages:- While both sides are stretched this asana
helps to relieve the pain in those parts. Efficiency of the liver
improves.
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SITTING ASANAS:
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5 Padmasana:- While Sitting in this position, a person
appears like ‘Lotus Flower’ position of the legs appears like
the leaves of ‘Lotus’ plant and the palms placed on the knees
give the appearance of open lotus petals. Hence, the name
of this asana is ‘Padmasana’ or the ‘Lotus Posture.’
fig. 6.19
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Starting Position:- Dandasana (Note: Dandasana is starting
position of all sitting asana.
Count 01. Bend the right leg at the knee and place the
right foot on the left thigh, the right heel should get as close
to naval as much as possible.
No
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Count 02. Bend the left leg at the knee and place the left
foot on the right thigh the left heel should get as close to naval
as possible.
Count 03. Bend the hands at the elbow and hold the hands
in ‘Chinmudra’ at the level of chest.
Count 04. Keep the hands on the knees.
Advantage: This asana helps in concentration of mind and
improves flexibility of knees.
34
6.
Bhoonamana Padmasana :
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figure 6.20
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Starting positions:- Dandasana
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Count No.01 Here follow the rules of Padamasan up to no
3 and Count 3 hold the hands back behind the hips. Exhale
and bend forword and touch the forehead to he floor, reverse
the action 3, 2, and 1 and came to strating to postion.
Advantage: This asana helps in strengthening of muscles
of trunk.
7-Badda- Padmasana:
Starting Position – Dandasana
figure 6.21
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Count No. 1 and 2 follow the rules of padamasana.
No
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Count No.03. Take both the hands back behind and hold
the left foot with left hand and same with right hand. Body
should be straight.
Count No. 4 – Hold for some time in this posture breathe
normally.
Count No 5 to 8 reverse the action 3, 2, 1 and starting
position.
Advantage: It helps in strengthening of muscles and
obdomen.
35
Laying Asanas :
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8. Uthita dwipada meru dandasana
Starting Position:- Samasthiti (Supine Position)
fig. 6.22
Count 01. (Purak) Raise the both the legs up to 300. And
try to hold the legs for some time.
Count No.02 (Rechaka) bring the legs down slowly and exhale.
(Repeat the same for 3-4 time to make it effective )
Advantages : The trunk muscles and stomach muscles
are strengthened.
9. Sheersha badda hasta meru dandasana.
Starting Position- Samasthiti (Supine position)
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Count No.01. Take both the arms below the head and inter
lock the fingers.
No
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Count No.02. (Rechaka) Lift the back as you can and you
can not move the legs. And try to hold the positions for some
time and breathe normally.
Count No. 03. Bring the back slowly towards floor.
Count No.04. Bring the arms sideward and relax.
Repeat the same 3-4 time to make it effective.
Advantages:- the muscles of the trunk and arms are
exercised.
36
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figure 6.23
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3. Shavasana : Sarting Position Samasthiti (Supine Position)
figure 6.24
This asana provides complete rest to the body lying down
on the floor like a dead body (after practising of all asanas)
is known as Shavasana and relieves the tensions and fatigue
of our body.
No
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2 Method :- Lie on your back keep the legs and hands
slightly apart. And keep the palms facing upward. The head
may be kept straight or little a side. Close your eyes and
concentrate on each part of your body from toe to head and
relax yourself in following order.
3.Think of your toes, feet, heels, ankel, lower legs, calf,
knees, thighs, hips, lover abdomen, coxigial bones, trunk, etc
and try to relax the body parts when you feel all organs are
free and relaxed and the mind becomes calm and cool.
Advantage: This Asana helps to overcome the stress
occured due to the yoga pratice and help to energize your body.
Note: There shall not be anxiety those mental pressure
while doing asanas. Mind should be cool and calm.
Concentrate only on breathing.
37
LESSON - 7
PRANAYAMA
The following skills will be learnt in this lesson:
Breathing exercises.
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 Breathing activity
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The benefits of slow and deep breathing can be obtained
by systematic breathing pattern and it is called as Pranayam.
It develops the ability of concentration and alertness.
BREATHING EXERCISES:
1.
Stand in Samasthiti :-
Note: 1. Puraka : Inhaling
2. Rechaka :
Exhaling
3. Kumbhaka : Holding breathing inside.
fig. 7.1
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1.Inhale deeply and raise the hands forward
No
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to shoulder level parallel to the ground.
2. Exhale and let the hands down.
fig. 7.3
38
fig. 7.2
3. Inhale deeply and raise the hands
sidewards to shoulder level parallel to
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the ground.
4. Exhale and let the hands down.
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fig. 7.5
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fig. 7.4
EXERCISE 2:
1. Inhale deeply and raise the hands forward in Namaskara
position.
2. Exhale and raise the hands over the head and stretch
as you can.
3.Inhale and let the hands down and come to
the starting position.
Note: Repeat the same exercises inhaling and
exhaling effectively.)
to
Note to the Teacher
fig. 7.6
No
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Repeat the above Asanas and concentrate on
the rythemic breathing.
Activities : Ask the students to practise daily and adopt it
in their life.
*****

39
LESSON - 8
MUDRAS
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The following skills will be learnt in this lesson:
 Introduction of Mudras 
 Need.
 Types of Mudras - Chin Mudra, Chinmaya Mudra,
Adi Mudra and Brahma Mudra.
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Introduction:- Several mudras are to be used to perform
Pranayama. The following mudras are used most and they
are :- Chinmudra, Chinmaya mudra, Bhrahma mudra, Aadi
mudra.
Neccesity of mudras:- Mental concentration on body
posture will improve by these mudras. So mudras are very
essential to do pranayama.
fig. 8.1
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1. Chinmudra:- The tips of thumb and
pointing fingers of (both hands) are joined
toghter and the rest three fingers are held
together and straight.
No
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2. Chinmaya mudra:- The tips of thumb and
pointing fingers of both hands are joined
together as in Chinmdra. The three fingers are
pressed agianst the palm.
3. Aadi mudra:- Press the thumbs against
the palm and fold rest of all the fingers on the
thumb.
40
fig. 8.2
fig. 8.3
4. Brahma Mudra:- Hold the hand as aadi
mudra palms facing upward, press the
knuckles of both hands against each
other.
fig. 8.4
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Activities : Teacher ask the students to practise daily and adopt the
above mudras.
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Adopt
in your life Hitabuk,
Mitabuk and Rutubuk.
meaning - eat good and limited
food as per season then only
you can protect your
health
*****

41
LESSON - 9
RHYTHMIC ACTIVITIES
HINDI LEZIEM
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The following skills will be learnt in this lesson:
 Leziem skund, Leziem araam 
 Char awaz, Ek Jagahe, Adi Lagau, Gaj Bel and
Pavitra
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Leziem is a popular rhythmic activity. It develops
neuromuscular coordination and the ability to concentrate.

BASIC POSITION :
Hold the small iron handle in the right hand
and let the wooden big handle hang freely on the
right side. While the performer stands in attention:
 LEZIEM SKUND :
fig. 9.1
COUNT 1: Hang the leziem on the left shoulder
with wooden handle at back perpendicular to the
ground and the iron handle in front.
to
COUNT 2: Bring down the right hand and stand
in attention position.

No
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fig. 9.2
LEZIEM ARAAM :
COUNT 1 : Hold the iron handle with right
hand, with palm facing the chest.
COUNT 2 : Let the wooden handle from the left
hand, bring the left hand to its attention position
and let the lezeim hang down by the right thigh
as shown in the figure.
42
fig. 9.3
Initial Position : Hoshiyar
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COUNT 1 : Hold the iron handle with the right
hand with palm facing the chest.
COUNT 2 : Pull the leziem out from the left
shoulder, hold wooden handle with the left hand and
bring the leziem in front with wooden fig 9.3
handle perpendicular to the ground and parallel
to the body line. Stretch the left arm parallel to the
ground in front with wooden handle in the hand.
The right hand with the iron handle pulls the
leziem open and bent at the elbow is held parallel
to the ground as shown in the figure.
fig. 9.5
No
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B. EXERCISES
EXERCISES 1: CHAR AVAZ
Starting postition: Leziem Hoshiar.
COUNT 1 : Bend forward bring both iron and wooden
handles together near the toes, left palm facing
forward and right palm facing backward. The
leziem should be held parallel to the shoulder and
to the ground. The legs should be straight.
COUNT 2 : Slightly lift the body up
fig. 9.6 and pull the iron rod up to open the
leziem near the knee. The left hand
holding the wooden handle should be straight.
COUNT 3 : Stand up straight bend the right
fig. 9.7
0
elbow at 90 angle make the forearm
perpendicular and upper arm parallel to the ground.
Take the wooden handle held by the left hand
towards the inside of the right elbow. The left arm
which bent at the elbow, also be parallel to the
fig. 9.8 ground.
43
COUNT 4 : Lift the wooden handle up and pull
the iron handle down. Keep the leziem open and
hold it in front of your face in such a way that you
look through the leziem.
EXERCISE 2: EK JAGAHE
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fig. 9.9
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Starting Position: Hoshiar or last Count of Char
avaz.
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COUNT 1 : Swing the Leziem towards the left
and bend towards the left side. Join the two handles
left side of the left ankle (see the figure). The wooden
handle shall be inside and the iron handle shall be
fig. 9.10
outside. The wooden handle is parallel to the ground
and to the shoulder line.
COUNT 2 : Swing the trunk to the right side
and slightly lift the body. Open the leziem as in
count No.2 of Char avaz, near the right knee.
fig. 9.11
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COUNT 3: Stand up erect, keep the trunk
twisted to the right and perform as was done in
count no.3 of Char avaz but on the right side.
No
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COUNT 4 : Extend the left arm
straight to the right side holding the
wooden handle perpendicular to the
floor and pull the iron handle near the
elbow of the left hand as is done in
‘Hoshiar’.
fig. 9.12
fig. 9.13
COUNT 5 : Bend body towards right, joint leziem outside
the right fist.
COUNT 6 : Turn trunk towards left to strighten and open
the leziem.
44
COUNT 7 : Strighten body, bend right elbow upto 900 and
hold forearm perpendicular to ground. The upper arm should
be parallel to the ground. Hold the longer handle inside right
hand similar to count 3.
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COUNT 8 : Stretch left hand towards right side and hold
leziem perpendicular to ground. Pull the short hand of leziem
towards body.
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NOTE : During the first four counts (1-4) the leziem and body
should swing from left to right and during the second four
counts (5-8). The leziem and the body should swing from right
to left.
EXERCISE 3 : AADI LAGAU.
Starting position : Hoshia or last count of Ek Jaghe
COUNT 1 : As in count - 1 of ‘Ek JAGHE’ on the
left side.
fig. 9.14
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COUNT 2 : As in count -2 ‘EK JAGHE’ on the
right side. (fig. 9.11)
No
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COUNT 3 : As in count -3 of ‘EK JAGHE’
fig. 9.15
the left foot should be placed across the
right foot with left foot touching the ground and
toe helps mentain the balance of body.
COUNT 4 : As in count -4 of ‘EK
JAGEHE’ on the right side. There is
no leg movement.
fig. 9.16
fig. 9.17
45
COUNT 5 : As in counts -5 ‘EK JAGEHE’, on
the right side. The left leg in carried back to its
original place. The weight is on both feet.
fig. 9.18
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COUNT 6 : As in count -6 of the ‘EK JAGEHE’
on the left side.
fig. 9.19
COUNT 7 : As in count -7 of ‘EK JAGEHE’ on
the left side and the right leg crosses over
the left foot.
fig. 9.20
COUNT 8 : As in count -8 ‘EK JAGEHE’ on
the left side. There is no movement of the leg.
to
NOTE : Here all the leziem actions are similar to those of
‘Ek JAGEHE’ on all odd counts (3, 5, 7 & 1). The Position
of the leg is changed.
Exercise 4 : GAJBEL
No
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Starting Position : Hoshiar or last count of AAdi Lagav.
COUNT 1 : Keep the left foot forward, bend
forward and join both handles of leziem as in ‘Char
awaz’ Keep the knee straight.
fig. 9.21
46
COUNT 2 : Open the leziem near the left knee
as in count -2 of Char awaz.
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fig. 9.22
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COUNT 4 : Join the right foot to the left,
stand up and take the wooden handle of the
leziem on the forehand as in count -3 of ‘Char
awaz’.
COUNT 5 : As in hosiar position.
fig. 9.23
NOTE : Repeat same 1-4 counts for 5-8 counts Next 8 counts repeat the same 8 counts, but going backwards with right foot.
EXERCISE 5 : PAVITRA.
to
Starting Position : Pavitra hoshiar (Lunge on
left leg as in fig ).
No
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fig. 9.24
COUNT 1 : Bend forward, join the two hands
together as in ‘Char awaz’ without changing the
leg position.
fig. 9.25
47
COUNT 2 : Turn the trunk to the right open
the leziem between both the legs.
fig. 9.26
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COUNT 3 : Slightly shift the weight to the
right leg, Pivot on the right heel turn to the
opposite direction. Lunge on the right leg, right
toe pointing in the opposite direction. The leziem
position as in count -3 of Char Awaz.
fig. 9.27
COUNT 4 : Pivot on both heels and turn to
original dirction. Left toe pointing in the original
direction, lunge on the left leg in the original
direction hold the leziem as in pavitra hoshiar.
( i.e. fig No. 9.24)
fig. 9.28
No
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Activities : Ask the students to practise the exercises daily.
*****
48
LESSON - 10
DRILL AND MARCHING
Movements:
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Drill and marching are creative expressions
of body posture. They bring discipline, they
contain instructions as to move while
standing, sitting and in locomotions.
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The following skills will be learnt in this lesson:
 Savadhan, Visram, Kadam taal and Line formation.
A. Savadhan:- Command-Class--Saav-Dhan.
Join the heels, keep the legs straight,
distance beween toes of both feet should be
nearly 6” -7”. The whole body should be
Fig. 10.1
straight the fist should be held against the
thigh along seams of the pants, the head held high and the
eyes looking straight forword.
No
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B. Vishram:- “Command - Class Veesh---ram.
lift the left leg about 6”-7” and place about 1.6
feet away from right leg. At the same time
bring the hands back without losing contact
with the body. lap the right palm over the left
and the right thumb locks over the left thumb.
The chest held high and shoulders broad. The
body weight should be equally distributed on
both feet.
Fig. 10.2
C. Aaramse:- Command- “Class araa---se this is to provide
rest in between. This must be used only in ‘Vishram’ position
on the command ‘Araamse’----relax the arms and the upper
body. But do not leave the hands. Though relaxed, stand still.
49
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D. Kadam - tal: command -‘Class kadam --taal’
On count one stamp the left leg on the ground
and lift the right leg up and count two, stamp
the right leg on the ground, and lift the left
leg up. ‘continue to stamp the legs
rhythemically on the spot without moving
forward. The hands should stay stuck to the
body as in attention.
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E. Tham: - Command – Class (on left
leg---class---on right leg ----tham.) On the
command count -1 stamp with left foot on
Fig. 10.3
the spot and lift the leg as usual and on count
-2 join the right foot to the left and stop kadamtal.
F. Splitting the line :- for parade (teen line ban command
– 1:- ‘Class --- lamba dahine---chota Bayen--- mere samane
--- ek line ban”
Command -2 - “Class -dahine se ek se theen tak geenti
- kar”
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Children counts from the right 1-2, 3, 1-2,3, till the end
of the line.
No
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Command-3 ‘Number ek- apne jagah par, Number do- do
kadam aage, Number teen, - char kadam aage, katare pahal
jao, the students follow the instructions and form three lines.
Command-4 “Class dahine chalega, Dahine..., Mood, on
this command the students turn to their right and form three
lines taking one arm distance to their front and right side.
Activity : Ask the students to practise all the above skills
at their home.
*****
50
LESSON - 11
RECREATIONAL GAMES
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Every one wishes to enjoy ones leisure time. The activities
in which an individual or a group of individuals indulge in
activites to satisfy desires; they are known as recreational
activities. The charactristics of such games are as follows: They have no specific rules and time.
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 They have no specific space and measurments
 There is no specific rule for the number of players.
 Main objective of the game is active participation of
normal and handicaped students.
 The students who get out while playing the game are
asked to contiune the play till the end of the game.
1. Bull Fight
2. Post Office
3. Lagori
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4. Teacher and Student
5. Fisherman’s Net
No
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6. Touch with the Foot
7. Good Morning
8. Gandhiji, Swamiji, Netaji
9. Ant’s Line
10. Find the Leader
11. Snake and Mongoose
12. Carrying the partner
51
1. BULL FIGHT
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Divide the students in to two equal groups and make them
stand in two lines facing each other. Give them serial numbers
to both the lines. Now teacher should call any one number,
same number from both the lines should hopping on one leg
while holding the other leg with both hands at the back. The
knee of the folded leg should be pointed down, and come to
the small circle push each other with their shoulder. The one
who losses his balance and falls on the ground or leaves the
non hopping leg or is pushed out side the circle will loses the
contest. The winner gets a point, the play continues.
fig. 11.1 Bull Fight
“Strength is life, weekness is death”
Note : To avoid injuries the students are asked to push with their
shoulder and not use their heads.
52
2. POST OFFICE
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Make the children stand in 7-8 equal lines and name each
line e.g. Bengaluru, Mysuru, Bidar etc. The leader stands out
side and says mail goes from Bidar to Bengaluru. Immediatly
children named Bidar and Bengaluru change their place while
the leader runs and stand in the vacant places. The player
who does not get the empty place becomes the leader and tells
the names of other places. In this way the game continues,
everyone should get a chance to be the leader.
No
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“Bend the Body, Mend the mind”
fig. 11.2 Post office
Note : This game will be pratised as a lead up game for Kho-Kho
53
3. LAGORI
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Divdide the children into two groups. Take 7-8 small flat
stones keep them one above another at a distance of 8 to 10
mtrs away. A child in a group who won the toss will try to hit
the stones 3 times by a ball and make them fall. Another group
standing behind the lagori will try to catch the ball. If they
catch the ball his/her turn, who was striking at the stones is
over. Another chance the group which strikes the lagori and
continues makes them fall have to run fast, the other group
try to hit the opposite group with the ball. If the ball hits the
player above the knee they have to strike at the lagories. The
lagori group who struck the lagori has to escape form the hit
and arrange the stones one above the other as before. So that
they will score a point again the same group will strike at the
lagori and also they can kick the ball far so that one among
them can arrange the lagori. The opposite group can pass
the ball to the one who is near the lagori so that he/she can
avoid them in arranging the stones.
No
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“Try again and again until you succeed”.
fig. 11.3 Lagori
54
4. TEACHER AND STUDENT
fig. 11.4 Teacher and student
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Make a circle in a group identify one as a teacher and
another as a student, remaining should stand inside the circle.
When the teacher order his student to ‘Catch’ the student has
to bring the captured one to the teacher. The teacher guides
them and order both to catch the others, like this the play
continues. The one who could not be captured or remains till
the end should be rewarded as the ‘best student’
55
5. FISHERMAN’S NET
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Draw a circle among the players one should be a fisherman.
remaining should be inside the circle. When teacher blow
the whistle the fisherman tries to catch the fishes inside
the circle, the fishes tries to escape, if any one caught by
fisherman, should hold the hand of the fisherman and both
will try to capture other fishes. The captured one becomes the
fisherman’s net. The last two of the net should be the fisher
man the fishes can escape below the net, but should not cut
the net. The one goes out of the circle will join the net. The
one who remains till the end is the ‘strongest fish’ and he has
to be rewarded.
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“What is superior to brute force”
fig. 11.5 Fishermen’s Net
Note : This game can be practised as a lead up game for the game
Kabaddi.
56
6. TOUCH WITH THE FOOT
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Mark a circle, let the children be in the circle. One among
the children will be the (donkey) let the palms and legs be
on the ground. (Like a donkey) when the teacher says ‘start’
the donkey walks inside the circle. He/she has try to touch
the children in the circle by his/her leg. If it happens so the
touched student will be the donkey. One who moves out of
the circle will also be the donkey. In these two, whichever
happens earlier will be the donkey and the game continues.
The donkey should not lift its fore legs nor stand.
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"Hard work pays off ”
No
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fig. 11.6 Touch with the Foot
Note :
This game can be practised as a lead up game for the
game Kabaddi
7. GOOD MORNING
57
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Let the children sit in a circle one among them will be out
of the circle. That child has to run around the other children.
The child should touch whom he/she wishes and run. They
both shake the hands and wish each other “good morning how
are you?’’ after saying this whoever comes first to the vacant
place will occupy the place. The other will run and the game
continues the same. All should get the chance.
fig. 11.7
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Arise, awake stop not till you reach the goal.
58
8. GANDHIJI, SWAMIJI, NETAJI.
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The players should stand in a semi circle. The teacher
should stand in front of them. When teacher says “Gandhiji”
the players should act like holding a stick in right hand. When
the teacher says “Swamiji” the player should join both the
hands and bend their head. When the teacher says “Netaji”
the player should stand in attention and salute. In this
way the teacher should repeat the names and observes the
children and test their concentration. One who the mistakes
is considered out and teacher asks them to help the teacher.
And the game continues until the last student.
No
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“ The More you speak the less you work”.
fig. 11.8
59
9. ANT’S LINE
No
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“Health and happiness by play”
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Divide the players in two groups equally. Draw the starting
and the end line at a distance of 20 mtrs. When the teacher
blows the whistle the players of the both group starts crawling
like ants one behind another. The last player of whichever
group reaches the end line first will be the winner.
fig. 11.9
Note :
This game can be practised as a lead up game for the
game Kho-Kho
60
10. FIND THE LEADER
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Teacher asks all the students to stand in a circle. Among
the students teacher appoints one student as a policeman and
ask him to stand little away from the circle. After that teacher
appoints another student as leader of the circle. After the
clap the game starts. The police man comes in the circle and
at the same time the circle leader performs various activities
without coming to the knowledge of policeman and others
have to follow the leader. At that policeman has to find the
leader. If he finds the student leader he becomes a policeman
and the game continues.
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“Every human being is unique”
fig. 11.10
61
11. SNAKE AND MONGOOSE
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Teacher asks all the students to stand in line according to
their height. One of the tallest students stands in front of the
line and the shorter students followed him. The tallest student
raises his hands and makes a posture of a snake head and
other students hold the trunk of each other and make a snake
formation. One student who nominated as a mongoose will
try to touch the tail or lost boy of the line but snake head try
to stop the mongoose. If the mongoose touches the tail then
that student becomes the snake head and the tail student be
comes the mongoose, in this way the game continues.
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“Try to reach the goal in any circumstences”
fig. 11.11
Note : (This game can be practised as a lead up game for the game
Kho-Kho)
62
12. CARRYING THE BUNDLE
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Teacher makes two equal groups of students and asks
them to stand in two line in their respective groups. Then
teacher draws two starting line at a distance of 15-20 mtrs.
Then teacher places an object in the circle of the marked area.
After the whistle by the teacher, each student has to pick one
student of the group on his back and starts to run towards
the center object and returns to their respective group. The
group which finishes the first will declared as a winning team.
No
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“A healthy person is an asset to the nation”
fig. 11.12
Note :
This game can be practised as a lead up game
for the game Kabaddi
*****
63
LESSON - 12
NATIONAL INTEGRATION
A Zanda Ooncha Rahe Hamara
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Zanda Oonchaa Rahe Hamara
Vijyaee Vishwa Tiranga Pyara || Zanda Oonchaa||
Sada Shakti Sarasanewala
Premsudha Barasanewala
Veeronko Harshanewala
Matrubhoomika Tanumana Sara || Zanda Oonchaa||
Shanana Isaki Jane Paye
Chahe Jan Bhale Hee Jaye
Vishwa Vijay Karke Dikhlaye
Tab Ho Wey Prana Poorna Hamara || Zanda Oonchaa||
Aavo Pyare Veero Aavo
Ek Sath Sab Milkar Gao
Bharath Maki Jay Jay Bolo
Zanda Hein Pranase Pyara || Zanda Oonchaa||
Syamalal Gupta…..
(Note :- Teacher can give practice to the student by using
band set or any other music sets).
to
SUMMARY:
No
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The Tri colour Flag is flying in the sky. It gives energy and
love to all the brave people of India.
To save the pride of India we are ready give up our life for
our country. And we are proud for that we are ready take
an oath to make it complete.
Come lovely brave people sing all together. Say Jai Jai to
Mother India. The Tri colour is more than our soul and life.
(Note :- The teacher may teach any other songs if time permits).
64
PART-2 THEORY
LESSON - 13
MEANING OF PHYSICAL EDUCATION
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Meaning of the following components will be learnt in this
lesson:
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 Meaning of Physical Education.
 Definitions of Physical Education.
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Introduction:-
Physical education is a intergral part of general education,
where as general education stresses the theoretical aspects
and physical - education practical as well as theoretical.
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Definition:1. Learning by doing various physical activities is
physical education.
2. According to Marshal “Learning by doing is physical
education”.
3. According to C V Bukker “Physical education tends
towards the overall development of human kind i.e.,
physical mental, social, and emotional.”
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“Sharira Madhyam Khalu Dharma Sadhanam”
A student can be made strong by giving exercises to
various parts of the body through physical education . It helps
in inculcating leadership qualities like courage, sportsman
spirit, cooperation by means of enjoyable play. In this way
physical education helps in creating good citizen of nation.
The aim of physical education is to provide physical
activities to every child and create healthy environment.
Physical education is through physical activities. It strengthens
65
physical, mental ans social dimensions of a person. Sports,
games and other physical activities included in physical
education help in the development of personality.
“Better to construct a stadium instead
of ten hospitals.”
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-Swami Vivekananda
EXERCISE
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“Life without sports is equal to a rotten fruit”
Fill in the blanks.
1. Education is theoretical and physical education is
_____________.
2. Regular exercises develop _____________.
3. Physical education helps in the development of body
and _____________ .
II
Match the followings:
A
1. Fit body
2. Life without sports
3. Exercise
B
immunity
sound mind
rotten Fruit
******
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LESSON-14
KABADDI
The following components will be learnt in this lesson:
 History of the game Rules of the game
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 Skills of the game
Introduction:-
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Kabaddi is one of the purely indigeneous game that has
its roots in villages of India, and developed upto the Asian
games. Kabaddi is a game of physical abilities and tactics. It
is simple and least expensive. This game requires small area
and no specific equipements. Strength, agility, concentration
and courage are necessary for this game.
History:-
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It is believed that Kabaddi is played in early “Mahabharatha”. It was played in different parts of India, under
different names such as Chudu-gudu, Hututu, Hu-du-du- etc.
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The game was named “Kabaddi” in 1918 at Amaravati of
Maharastra. The word “Kabaddi” was originally “Koun Bada”
which means Challenge to the opponent “who is great”
In 1923 the first rules were made by Baroda’s ‘Hind
Vijay Gymkhana’, in the early days it was played as Jaimini,
Amar and Sanjeevini methods. Now a days all three methods are in use.
 In 1950 “All India Kabaddi Federation” was established and rules have been reframed.
67
In 1972 Amateur Kabaddi Federation of India was
established.
The game Kabaddi was included in Asian Games in
the year 1990 Beijing Asiad.
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General Rules of the Game:-
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1. There shall be 12 players in a team where 7 players
are active players and 5 players for substitute.
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2. Raider has to start chanting Kabaddi from his court in
one breath.
3. When all the players of team get out the opponents
team get 2 extra points as “Lona”
4. Players shall not come in contact with the resricted
area (Lobbies) except during a struggle.
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5. If a raider crosses bonus line in the presence of atleast
six anties, the raider’s team is awarded one bonus
point. Players who are put out shall not enter the play
on bonus points or any technical points.
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6. Players cannot enter the court for bonus points and
technical points. Technical points are awarded duing:
i) Late entry ii) Double entry iii) Raid for more than 30
seconds iv) Not returning to court within 5 seconds
when all opponents are out. v) Giving Unstructions
to same team player when he is in opponent couft. vi)
Players stepping out of the court during time out.
7. Players are not allowed to cross the endline at the time
of play. If they do so players declared as “out”.
68
Important Skills :
b. Defensive skills
Cant
Entry
Shuffling foot raid
Running hand touch
Back kick
2.
4.
6.
8.
10.
Movement
Leading leg raid
Natural leg raid
Simple toe touch
Side kick
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1.
3.
5.
7.
9.
:
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a. offensive skills / Attacking
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a. Offensive skills
b. Defensive Skills :
1.
3.
4.
Wrist catch
2. Ankle catch
Thigh catch
4. Chain catch (positions of the players)
Position of players :
 
2-3-2
2-1-2-2

“Healthy body is Palace for soul”
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Introduction of court :- Court should even and soft mud
layer. And There should be 4 to 5 meters free area from the
court.
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Competitions conducted by Department of Public
Instructions in Karnataka and Player categorization
for the tournament.(SGFI):Section
Primary
School
Dimensions of
Body weight
the court
11×8 Mtrs
51 k.g. (Boys)
Boys & Girls
48 k.g. (Girls)
under 14 years
Gender/Age
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KABADDI COURT
»
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Exercises
I
Fill in the Blanks.
1. Kabaddi word is derived from _____________ word.
2. Lona means _____________ Points.
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3. Cant is a _____________ skill.
Tick the appropriate answers among the following
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1. Total number of players in Kabaddi ______________
a. 7+5
b. 8+4
C. 6+6
D. 9+3
2. Bonus point provides a team with ____________ points.
a. 1.
b. 3.
c. 4
d. 2
3. The game of Kabaddi got its name in the year ______
a. 1818
b. 1919
c. 1920
d. 1928
III Match the followings:
B
1. Raiding Skill
Koun bada
2. Defensive
Back kick
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A
3. Kabaddi means
Ankle catch
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IV Answer the following in one sentence.
1. How should be a Kabaddi court?
2. Which is Indias ancient sport?
3. How many types of skills are there?
4. 00000
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Kabaddi court.
******
72
LESSON - 15
KHO-KHO
The following components will be learnt in this lesson:
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 Dimensions of Kho-Kho court.
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 History of the game.  Rules of the game
INTODUCTION:-
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The game of kho kho is a purely an indigeneous game.
This game is very popular among the people of India and is
fast becoming a national sport.
Speed is of utmost important in this game. Abilities like
strength, endurance, agility and team work also play an
important role in this game.
HISTORY
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The game of kho kho has been a popular sport since
ancient days. This game had its foundation at Pune in
Maharastra. This game was played during festivals like Holi,
Deepavali and Dasehara. National leaders like Tilak, Gokhale
and Paranjape worked for the development of this game. Due
to the Popularity of the game and national pride this game
evolved and developed.
There are no proof to suggest how and when this game
came in to exist. Some historians believe that the word “kho”
had its origin from the Sanskrit element “Sev (Touch Go)”.
Earlier this game was played in temples where players used to
run from the pillar to pillar to catch the other players, many
other games similar to the game of Kho Kho were played in
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different parts of the country.
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DEVELOPMENT OF THE GAME KHO KHO:- The Pune Deccan
Gymkhana was the first institution in the year 1914 framed
some rules for the game of kho kho. Later in the year 1924
the “Akhil Maharastra Shikshan Mandal” started a coaching
course for the game kho kho and in the year 1935 published
a rule book titled “Rules of kho kho. Kho kho was played as
an exhibition game during the 1936 Olympic at Berlin.
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The kho kho federation of India (KKFI) came in to existence
in the year 1957. This game saw many changes in the year
1960. Many skills and techniques were introduced to this
game during that period. In the year 1960 the first national
kho kho championship was held at Vijaywada in Andhra
Pradesh. This game also exhibited at the Asian games during
year 1982. KKFI and other institutions have been working
hard for the development of this game.
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INTODUCTION OF THE PLAY FIELD AND MEASURMENTS:
1.END LINE :This line indicates the width of the
kho -kho court. Line AD and BC
indicates the end line.
Measurments :Sub Jr. Boys and Girls: 14 mtrs
Jr. Boys and Girls 16 mtrs
2. SIDE LINE :- This line indicates the length of the
court. Line AB and DC indicates the
side line.
Measurment :Jr. Boys and Girls: 29 mtrs
Sub Jr. Boys and Girls: 25 mtrs.
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3. GROUND :- The portion indicated as ABCD in the
figure is called as the ground. The
area enclosing the end line and side
lines are called as the kho kho ground.
4. COURT :- The rectangular area enclosing EFGH
between the two post line is called the
court.
5. POLES :Two solid wooden poles firmly fixed in
the center of the two pole lines of the
75
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court (M&N)
Height of the pole; 120 cm to 125 cm
Circumference of pole: 9cm to 10 cm.
6. POST LINE :-Lines EH and GF indicates the post lines.
7. CENTER LANE :- A line which is 30 cm wide
indicates as MN is called as centre lane.
Measurements Jr. Boys and Girls: 23.50
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mtrs. Sub Jr. Boys and Girls: 19.90
mtrs.
8. CROSS LANES :- Box indicating XY measuring 30
cm x 16/14 mtrs are drawn parallel to
the post line.
9. SQUARES :- There will be 8 squares measuring 30x30
cms. These squares are formed by the
cross lanes cutting through the centre
lane at equal distances. These squares
are meant for the chaser to sit before
receiving kho.
10. FREE ZONE :-Rectangular area indicating
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ADHE and BCGF.
11. LOBBY :- A free zone area of 1.50 mtrs around the
ground PQRS.
CHASERS:- There are total of 9 chasers during the play out
of which 8 chasers occupy one square each. The 9 th chaser
is an active chaser who tries to catch the dodger.
ACTIVE CHASER- The 9th chaser chasing to touch the
defender is called the active chaser.
76
DODGER/RUNNER :- Players other than the chasers are
known as dodger or runner.
DEFENDERS :- The 3 players present in the ground during
play and try to dodge themselves from the chasers are called
defenders.
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GIVING KHO :- An active chaser who gets behind a chaser
sitting in a box and taps his back and shouts “kho”
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FOUL :- When an active player violates any rule it is called
foul.
TAKING DIRECTION :- Any direction taken by an active
chaser from one post line to the other is called taking direction.
SHOULDER LINE :- An active chaser running in the direction
in which his shoulder is directed is shoulder line.
RECED LINE :- After having taken a direction and having
covered an area in the court moving backwards or changing
of direction is called recede.
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LEAVING THE FREE ZONE :- Losing contact of the ground
in the free zone area with both feet and entering the court by
the chaser is called leaving the free zone.
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OUT SIDE THE GROUND :- When a dodger loses contact of
both his feet and touches the area outside the ground it is
said to be outside the ground.
ENTRY :- A dodger after having lost contact with area outside
the play field and then regains contact with the play field is
called entry.
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EQUIPMENTS REQUIRED TO ORGANISE A KHO KHO
TOURNAMENT:
Score board
 Marking rope

Time indicator
 Measuring tape

Marking powder
 Stop watch

Whistle
 Score sheet

Sports wear
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RULES OF THE GAME:-
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 02 poles
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1. After winning the toss the captain of the team should
inform the umpires if his team chooses to chase or
dodge.
2. At the start of play 3 players of the dodging team should
enter the ground.
3. While the game is played a passive chasers shall not
get up without getting kho or changing his direction.
4. An active chaser should not touch or cross the centre
lane during chasing.
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5. No player sitting in the square should get up from his
square before getting a kho from the active chaser.
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6. An active chaser after having lost the contact with the
cross lane should move in the same direction and can
give kho to the next sitting chaser.
7. When a active chaser is moving ahead in a cross lane
he has the liberty to either turn left or right.
8. Chaser should not obstruct the dodger
9. Active chaser have no restriction of the free zone.
10. An active chaser may leave the play ground but should
not change his direction of run.
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11. If a dodger loses contact with the play field and comes
in contact with the ground outside he is declared out.
12. If an active chaser touches a runner without any foul
dodger it declared out.
13. When an active chaser commits a foul the official shall
indicates foul with small sound of whistles and hand
signals. After the whistle the chaser can change his
direction of run and give kho to a sitting chaser.
RULES OF THE MATCH :
1. A kho kho team consists of 12 players. Among them, 9
players will be playing and and 3 players are substitutes.
DURATION OF THE GAME:1st Innings
Turn Short Turn
Turn Short Turn
BREAK
1
Break
2
1
Break
2
TOTAL
Men/
Women/
Jr.boys /
girls
9
Min
5 Min
9
Min
9 Min
9
Min
5 Min
9
Min
55 Min
Sub Jr./
boys /
girls
7
Min
3 Min
7
Min
6 Min
7
Min
3 Min
7
Min
40 Min
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Sections
Fill in the blanks
EXERSISE
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2nd Innings
1. Length of the Jr. boys kho kho field is _________mtrs
and breadth is _________ mtrs
2. The game of kho kho started in _________ state.
3. The rules for the game of kho kho were first published
in _________
4. Height of kho kho pole is _________
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II
Tick the appropriate answer:
1. The word Kho has been derived from the following
word
a). Pyu
b Sev
c. Que
d. shu
a. 1967
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2. All India Kho Kho Federation was formed in the
year________
b. 1977
b. 1957
d. 1987
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3. Kho-Kho game was exhibited in the 1936 _________
Olympics
a. Beijing
b. Berlin c. Athens
d. China
III Match the following
A
B
Defending player
2. Dodger –
Violation of rule
3. Foul
–
30x30 cms
4. Lobby
–
player of attacking team
to
1. Chaser –
5. Square –
1.50 mtrs
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IV Answer in one sentence
1. Give the expanded form of KKFI
2. Which is the institution which framed the rules of kho
kho for the first time?
3. How many innings are there in the game kho kho?
4. How many players are there in Kho-Kho team?
*****
80
LESSON - 16
FOOTBALL
The following components will be learnt in this lesson:
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 Dimensions of the Football ground.
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 History of the game. Rules of the game
INTRODUCTION:
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Football is one of the most popular games in the world.
This is also called ‘Soccer’. More than 200 countries play
football in the world. This game is a kicking game. Many
people like to play football. Passing the ball to teammates,
dribbling, controlling the ball and attempting to kick the ball
into opponents goal are the purposes of this game. The team
which scores maximum number of goals in the specified time
is declared winner.
HISTORY:
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It is believed that the sport of football was in existence
before 500 B.C. Madern football started in 1863. The guardians
of foodball established “London Football Federation” and
called the sport “Kicking Game.”
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Federation International de football Association(FIFA) was
established in 1904 at Paris. This Association organized its
first world cup at uruguay. All India Football Federation was
established at Simla in 1937. FIFA governs the football sport
all over the India.
In 1900 the sport of football was included in Olympics
Measurments of Football field :
The football field is rectangular depending upon the size of
the play field available, the football field may be acomodated.
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The length of field 90 mtr or120 mtr (100 yard or 130 yards)
The width of the field 45 mtr or 90mtr (50 yard or100 yards)
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Equipments required to Organise the game Football :Ball  Goal Posts  Flags  Whistle  Nets
 Stop watch
1. Ball :-
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The circumference of the ball is 68 c.m. to 70 c.m. The
weight of the ball is 410 gram to 450 gram. Football is made
of synthetic leather. The ball is sperical in shape.
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2. Goal posts :-
The goal shall be 7.32 mtr (8 yards) wide the height shall
be 2.44 mtr (2.67 yards). There shall be a net across the goal
to stop the ball within the goal.
3. Flag :-
Total 6 (six) flags used in the football field. The
flags shall be 5 feet above the ground. Four
flags are fixed in the four corner of the field
and the remaining two are fixed 1 yard (3 feet)
away from the side line.
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GENERAL RULES OF THE GAME :-
fig. 16.1 Flag
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For the healthy and fair play every sportsman should know
the general rules. It helps in development of the game.
1. There should be 16 players in a team, but only 11
players can actively play the game.
2. The toss winning team gets to choose either to start
the game or the side (goal) they defend.
3. Duration of the game should be two halves of 45
minutes and 15 minutes rest in between.
4. The game should start with the kick off at the center
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8.
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9.
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7.
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5.
6.
line.
It is a foul, if the ball touches the hand during game.
It is ‘Goal’ when the entire ball passes through the
mouth of the Goal post.
When the ball goes out through the side line ‘Throw in’
will be given.
When a defensive player kicks the ball out of field over
the end line the offensive team gets a ‘Corner Kick’.
For an intentional ‘foul’ within the goal area by the
defensive team, ‘A Penalty Kick’ is awarded to the
offensive team.
10. During the game only three substitution may be
allowed.
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11. If no goal is scored in the stipulated time or if the
goals scored by both teams are equal, an extra time
of 30 minutes (2 half of 15 minutes each) is played.
After extra time if the goals scored are still equal, 5-5
penalty kicks ‘Tie breaker’ rule is used. If the tie is still
not resolved, ‘Sudden death’ rules (1-1 penalty kicks)
is enforces.
Fill in the blanks :-
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EXERSISE
1. ____________ is the another name of football.
2. In the ____________ year modern football was started.
3. The Width is _________mts and length is __________mts
of football court.
II
Tick the appropriate answer
1. Weight of the football is ____________
84
a. 410- 450 gms
b. 260- 280 gms
c. 400- 410 gms
d. 450-480 gms
2. Football is also known in China by the name of
___________
a. Isu chu b. Chu shu yu c. Mi Suchu d. Kick chu
a. 1947
b. 1938
c. 1937
d. 1949
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III Match the following
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3. The All India Football federation was started at Simla
in the year _____________
A
B
1. Playing time of football
Uruguay
2. Number of football players
90 minuts
3. First Football world cup held at
15 - 15 extra time
4. If goal equalise
11+5
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IV Answer in one sentence :1. In early days in Chaina what was football known as?
2. When did Football Association founded?
3. In which year the football game was introduced in
Olympics?
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LESSON -17
ATHLETICS
SPRINTS
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The following components will be learnt in this lesson:
 Running events. Rules of sprinting events
 Fouls committed by the sprinters. Track formation
 State, National and International records
Introduction :
Athletics is known as the father of all the sporting events.
In 400 mtrs standard track one can organize running events,
throwing events, and jumping events.
The word “ATHLETIC” is derived for Greek word “ATHLAN”
which means “COMPETITION” A standard track consists of
two straights and two curves.
Various Running Events:
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100 meters, 200 meters, 400 meters, 60 meters hurdle
race (indoor), 100 meters hurdles, 110 meters hurdles and
400 meters hurdles row.
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Sprints are divided into 2 catagories
1. Short distance sprints - 100m, 200m, 80m, 100 m
hurdles. 110 hurdles.
2. Long distance sprints - 400m, 400m hurdles.
Basic rules of the sprint events:
1. Athlete should take crouch start.
2. Athlete should run in his own lane.
86
3. Spikes or shoes must be used for the competition.
4. Athlete should wear a sports uniform.
5. Athlete should follow the commands of starter.
Fouls:
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1. Foul start of any Athlete for the first time has to be
warned and if any athlete does for the second time he
will be disqualified from the competetion.
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2. Cutting of track for advantage of distance means
disqualification.
3. Disturbing the other competitiors during the competition
also disqualification.
4. If an athelete found drugged during the competition he
will not be allowed to participate in the competition. If
the athlete is found guilty after the competition in such
cases, the medals and prizes will be withdrawn from
the athlete and he will be imposed ban for a several
years or for life time.
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Construction of Track and Measurment:
87
Types of Events:
SCHOOL GAME FEDERATION OF INDIA (SGFI) conducts
100 mtrs, 200 mtrs, 400 mtrs, and 600 mtrs track events to
under 14 years school children.
State Records Men:
1. Loneal Jhonson 100 Mtrs Run
200 Mtrs Run
3.Uday K Prabhu
400 Mtrs Run
10.4 Sec
21.0 Sec
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2. Clifford Joshef
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State, National and International Records:
46.6 Sec
State Records Women:
1. E. B. Shaila
100 Mtrs Run
11.5 Sec
2. Ashwini Nachappa 200 Mtrs Run
23.4 Sec.
3 Rosa Kutti
53.6 Sec.
400 Mtrs Run
National Records Men:
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1. Abdul Nazir Quareshi - 100 Mtrs Run 2005 10.30 Sec
Hyderabad
2. Anil Kumar Prakash200 Mt Run, 2010 20.73 Sec
Kerala
3 K.M. Beenu - Kerala
400 Mt Run, 2000 45.48 Sec
State Records Women:
1. Rachita Mistri- Orisa
2. Sarasvati Sha West Bengal
3 Manjit Kour - Punjab.
100 Mt Run, 2000 11.38 Sec
200 Mt Run, 2002 22.82 Sec
400 Mt Run, 2004
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51.05 Sec
International Records Men:
1. Usain Bolt- Jamaika
100 Mt Run 9.58 Sec
2. Usain Bolt -Jamaika.
200 Mt Run 19.19 Sec
3.Michal Johnson- America (USA). 400 Mt Run 43.18 Sec
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International Records Women:
10.49Sec
2. Florence Griffith Joyner-USA 200 Mt Run
21.34Sec
3.Marita Coach-East Germany. 400 Mt Run
47.60Sec
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1. Florence Griffith Joyner-USA 100 Mt Run
Famous Athletes of the Karanataka State:
1. Udaya K. Prabhu
2. Keneth Powell
3. Vandana Rao
4. Ritha Abhram
5. Rosa Kutti
to
6. Shoba Javur
7. Ashwini Nachappa
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8. Beena Mol
9. Angel Mary Joseph.
I
Exercise
Fill in the blanks
1. A standard track consist of _________ and _________ .
2. Meaning of the Athlan is _____________
89
3. Athletics is _____________ of the other games.
II
Answer in one sentence.
1. Give the exponded form of the SGFI.
2. Which are sprint events?
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Olypic Motto
Faster, Higher, Stronger
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3. Name the following sprinters of Karnataka.

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*****
90
LESSON - 18
LONG JUMP
The following components will be learnt in this lesson:
 Run way Rules for jumping events
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 Fouls committed by the Jumpers.
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 Dimension of the landing pit. Take off board
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 Records at state National and International level.
Introduction:-
Long jump is an important athletic event. Children love
this event very much as it provides lot of fun and enjoyment.
Speed, explosive strength of legs and neuromuscular coordination determine an athletes performance in long jump.
Dimensions of long jump Pit.
1. Long jump pit:-
.....9 to 12 mts ....... Run way 40-45 mts
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1.25
mts
1-3
mts
2.75-3
mts
Fig: 18.1
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 Land area should be filled with a wet sand to the
ground surface around the runway.
 Width of the Landing area should be minimum of 2.75
mtrs and maximum of 3.00 mtrs.
 The tanding area should be minimum 9 meters and
maximum 12 meters.
2. Take off board: Take off board should be made of wood.
 Measuring 1.22 mtrs to 1.25 mtrs in length and 20cm
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width and 10 cm thick. It should be white coloured.
 It may be located from 1.00 mtrs to 3mtrs away from
the nearest end of the landing area.
3. Run way:-
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 The run way is about 40 to 45 mtrs long and 1.22mtrs
to 1.25 mtrs wide. The lane shall be marked white with
5 cm wide line.
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Basic rules of the event:1. If an athlete touchs the front line of the take off board
and jumps, the jump is a foul jump.
2. If an athlete runs down the take off board then also it
is counted as foul.
3. Each athlete gets 3 chances to take a jump.
4. After the jump from the nearest point of landing from
the take off board will be measured and taken in to
account.
5. After the call of officials an athlete has to take jump
within 90 sec.
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Fouls: If an athlete touches the inside line of the take off board
then it is foul.
 If an athlete fails to take his attempt within the alloted
time then the attempt is considered foul and the next
athlete has been given a chance to take the jump
 After the jump if an athlete comes back and crosses
take off board then such attempt is considered a foul
attempt.
Records of International leval Events:
Men:In 1991 USA’s Mike Powel jumped 8.95 mtrs.
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Women:Galina Chistyakova of Russia Jumped 7.52 mtrs.
Indian Athletes Records:Ankit Sharma of Uttar Pradesh 8.19 mtrs.
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Men:-
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Anju Boby George of Kerala Jumped 6.83 mtrs.
Karanataka tate Athletes Records:Men:C.Kunjuman jumped 7.86 mtrs.
Women:-
G.G. Pramila jumped 6.52 mtrs.
Exercise
Fill in Blanks:-
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1. The width of the take off board is _________________.
________________.
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2. The width of the Jumping pit is
3. The national record of Anju Boby George is _____________.
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Answer the following in one sentence each:1. What is the shape jumping pit.
2. Write the length and width of the run way of long jump.
3. Write on the preparation of the take off board.
*****
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LESSON - 19
YOGASANA
SURYA NAMASKAR
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The following components will be learnt in this lesson:
 Meaning of Suryanamaskar and its benefits.
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Introduction :
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Surya Namaskar is the most effective and important asana
among all asanas. And regular practice of Surya Namaskar
provides Physical health, mental peace and the strength of
nerves.
Meaning :
Saluting the sun who is the sourse of energy for all living
being or the universe. Suryanamskar is essential for mental
concentration and physical fitness.
Definitions :-
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With an object of keeping oneself alert by co-ordinating
body and mind, a special type of yogic exercise, specially designed by ancient yogic is ‘Surya Namaskar’.
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Suryanamaskar should be practised in the morning hours
with a prayer to remove the darkness of ignorance and to
get fresh energy, the practice of surya namaskar involves
different asana postures, bending backward and forward in
10 counts. The breathing is regulated according to bending
and stretching. Puraka and rechaka are systamatically done
whcih performing Suryanamaskara. Puraka means inhaling;
rechaka means exhalation; kumbaka means retaining breath;
and bhaya kumbaka means avoiding inhalation for a while
after rechaka.
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Advantages :
1. Routine practice of surya namaskar asana strengthen
the muscles, joints and lungs.
2. Because of deep breathing the vital energy increases
and improves digestion.
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3. The performer gets ‘D’ vitamin by doing surya namaskar
early in the morning.
4. Skin decease, undaigetion problems will solve.
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Remember :
1. Psychological tension reduces by practice of surya
namaskar.
2. It helps to improve mental concentration.
“Arogyam Bhaskarath Ichet” Meaning
“Suryadeva gives us health”
Exercises
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Fill in the blanks.
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1. Surya namaskar has ______________ asanas.
2. It is better to perform surya namaskar in the ______ .
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3. Surya namaskar will prevent ____________ pressure.
II
Tick the appropriate answer
1. Who among the following is praised during the practice
of Suryanamaskara
a. Moon
b. Planets
c. Earth
d. Sun
2. The Vitamin that bring charm to the skin
a. vit B
b. vit D
c. vit C
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d. vit A
3. Breathe in means
a. Pooraka b. Rechaka c. Kumbhaka
d. Shunyaka
III Answer the following in a sentence.
1. Write the meaning of Suryanamaskar?
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2. Write 4 benifits of praliciting Suryanamaskara?
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3. Which diseases can be cured through Suryanamaskara?
Activities
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Ask the Student to practise surya namaskar daily at home.
‘Yogah Karmasu Kousalam
’ Meaning Doing the work skillfully is yoga.
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*****
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LESSON - 20
YOGA
The following componets will be learnt in this lesson:
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 Meaning of Yoga
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 Values of Yoga
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 Benifits of Yoga
Our body is naturally has the quality of ‘Tamasa’ and the
Atma having the quality of ‘Satwa’ so the performer has to try
to bring both together in one way through yoga. That is why
yoga is important to the mind and the body.
Meaning of Yoga
“Yoga” means “join” or “bind”. This word yoga derived
from “Yuz” and focusing body and mind together is yoga.
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Father of Yoga is Sage Patanjali who wrote Yoga Sutra in
the 2nd century B.C. He summerized the principles of ‘Yoga
in the name “Yoga sutra.” It has complete information about
yoga.
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VALUES OF YOGA :
Generally ‘Value’ means ‘bele’ of ‘rate’. So yoga has its own
reputation. Body is well constructed and beautiful. To make
it more beautiful and strong like diamond everybody need
yoga. Yoga helps human beings to share happiness and the
sorrows equally in life. The performer gets mental and spiritual
strength by the practise of yoga.
Yoga is related to the body and mind. It is not only useful to
body also to mind. Regular practice of yoga results development
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Remember
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of mental and physical strength and the performer can control
over breathing. Slow and deep breathing practice increases
life span of any animal. (Ex: Tortoise and Python.) In the same
way one who breathe fast, his life span will get reduced (Ex:
Rabbit and Dog.) So performer of yoga has to practise deep
and slow breathe to live happy and healthy.
1. Yoga is related to body, mind and breathing.
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2. Regular practice of yoga results in the development of
mental strength.
Yogah Chitta Vritti Nirodaha’ Means
Yoga controls the activites of mind.
Advantages
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1. Regular practice of yoga keeps a way the laziness and
makes the body and mind very healthy.
2. Practise of Yogasanas improves the memory power of
the students.
3. Increases blood circulation and immunization power.
Fill in the blanks.
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EXERCISES
1. Regular practice of Yoga develops our______________.
2. Yoga derived from ______________.
3. Practice of deep breathing increases our___________.
II
Tick the appropriate answer
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1. The word yoga is derived from the Sanskrit word _______
a. Yogam
b. Yuz
c. Yogas
d. Yogasana
2. Animal that lives longer is ______________
a. Rabbit
b. Dog
c. Cat
d. Tortise
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3. Father of Yoga is ______________
b. Pathanjali
c. Vishwamithra
d. Ayyangar
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a. Valmiki
III Answer the following in one sentence each.
1. When was yoga sutra written?
2. Who wrote yoga Sutra?
3. List out the advantages of yoga to our body?
Mind your self.
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Practise yoga and be free from
diseases
******

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HEALTH EDUCATION
LESSON - 21
PERSONAL HEALTH
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The following components will be learnt in this lesson:
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 Definition of Health Importance of health
 Personal health and cleanliness
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Health is very important to every individual. Only a healthy
individual can be energetic. And a healthy person can be
resourceful.
Definitions of health:
 In general terms, ‘‘Safe and healthy living is health”.
 According to J F. William. ‘‘Health is quality of life,
which contributes to serve most to live best.”
 According to WHO- “health is not merely the absence
of disease but being in a state of mental, physical and
social wellbeing.”
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“Health is Wealth”
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Importance of health:
 Growth and development of various body organs
according to age is possible only with good health.
 Good health helps to increase the work efficiency of
organic system.
 Health helps to develop resistance to diseases.
 Health helps to perform day to day tasks with vigour.
 Health helps to improve the standing posture and
refrain from physical deformity and handicaps.
 Health helps to develop the all round personality of an
individual and be a good citizen.
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A healthy population is the wealth of the nation
PERSONAL HEALTH:
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The word personal means self or individual. Personal
health can be safeguarded through personal hygiene. Cleanliness and health are like two faces of the same coin.
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PERSONAL HYGIENE:
Cleanliness that can be done by self is called as personal
hygiene.
Activity:
– Make the list of the personal hygienic activities that can
be done by one self.
“Healthy mind in healthy body”
Cleanliness of body parts should be done as follows—
Cleanliness of Nails:
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The hands, fingers and nails being the
end part of the upper body are easily prone
to getting dirty. This dirt may get in contact
with the food being eaten and hence may
become the cause of illness. Nails may also
be a cause of injury. So better to cut nails
at regular intervals.
Fig. 21.1
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Activity:
 Make a list of the work done to keep the nails clean.
CLEANLINESS OF TEETH:
Health and clean teeth are like personal wealth of an
individual. It is necessary to have healthy and clean teeth
for good speech and proper chewing of food. And twice a day
clean the teeth to avoid bad smell of our mouth and to mentain
cleanliness.
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 It is possible to have healthy teeth by keeping them
clean and consuming calcium rich food items like fish,
meat, oil products, eggs, fruits etc.
Activity:- Make a list of the work done to keep the teeth
clean. Learn the types of teeth and their functions.
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Sense organs :
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Here we have to study about of our sense organs namely,
skin, eyes, nose, ear and tongue.
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CARE OF SKIN :
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Skin helps to feel the sense of touch and also serves as a
protection to the internal organs and helps to remove waste
products from the body in the form of sweat. A healthy and
glowing skin enhances an individual’s beauty.
Fig. 21.2 Cleanliness of skin
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The dust particles, bacteria and other small insects in the
air may be a cause to infection of the skin and hence lead to
illness. Hence cleanliness and protection of the skin should
be our priority. The sun rays which are the main source of
vitamin ‘D’ are essential for a healthy skin. Foods rich in
vitamins and lemon juice are essential for a glowing skin.
Activity :
 How do you protect your skin in winter? list them.
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CARE OF EYES :
Fig. 21.3
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Eyes are the sense organs which help us to see. Eyes help
us to see the beautiful world around us. They serve as a tool
to gather information about the physical environment around
us. Life without sight is very hard to imagine. Protecting the
from infection and injury is very important and hence every
care should be taken towards it. Eating food rich in vitamin
‘A’ helps us to maitain our sight in the best possible way.
Activity:
 Make a list of all the activities done towards protection
of eyes.
 Make a list of all the foods rich in vitamin ‘A’.
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CARE OF EAR :
Ear is another important sensory organ. It is very delicate
sensory organ and is very easily susceptible to infection and
injury. So to take care for the ear is very important.
Activity : Make list of the activities to keep your ear clean and
gather the information about all the minute organs present
in your body, Which help to protect us and keep us healthy.
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CARE OF NOSE :
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The nose serves as a sense
organ to smell and also works as
a gateway for the process of
breathing. The nose also enhances
the beauty of a person. The small
hair in the nose serve as a
protective layer from all the dust
particles and bacteria present in
Fig. 21.5 Cleanliness of Nose
the air which we take in while
breathing. When there are some
problems with the nose we breathe through our mouth that
is when the bacteria and dust particles enter our body and
cause illness. That is why we should protect our nose to see
that clean air enters our body.
Activity: Make a list of the activities to keep your nose
clean and safe.
CARE OF TONGUE :
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Tongue is one of the sense organ of our body which helps
to find the various tastes like sweet, bitter, salty etc. So we
have to take care about the cleanliness of our tongue. And
we have to clean our tongue early morning and before go to
bed with the help of the tongue cleaner. It will avoid the bad
smell of our mouth.
Activity: Take the help of your parents to clean your
tongue.
Donate eyes after death
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KNOW THIS:
1. To protect the vision of your eyes the television should
be watched from atleast 10 feet distance.
2. Keeping the body and mind in a proper condition is health.
3. Where there is cleanliness there is health.
4. Vitamin ‘D’ is good for healthy skin.
5. Keep your nails short using a nail cutter once a week.
6. Brush your teeth atleast twice a day.
7. Consume foods rich in Vitamin ‘A’ for better vision.
8. Do not insert pieces of chalk, grains, peas or other
things in your nose and ears.
Exercise
Tick the appropriate answer.
1. Food rich in_____________has to be cousumed for good
eye sight.
a. vitamin -B
b. vitamin-A
c. vitamin -D
d. vitamin -B2
2. Healthy body has a healthy ______________
a. work
b. mind c. skin
d. nails
3. Heath and Cleanliness are like_________________ faces
of the same coin.
a. two b. four
c. one
d. three
II Match the following.
1) Healthy citizen is the
good for skin
2) Vitamin ‘D’ is
wealth
3) Health is
wealth of the nation
III Answer the following questions in one sentence each.
1) What is health ?
2) What is personal hygiene?
3) Which are your sense organs?
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LESSON - 22
PERSONAL SAFETY
The following components will be learnt in this lesson:
 safety on roads
Safety in schools
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 Safety in playground Safety at home
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Accidents take place unexpectedly due to which there may
be loss of life or injury to the body which cannot be cured.
The precautions taken by an individual in order to minimize
these types of day to day accidents is called personal safety.
Accidents usually take place due to an individual fault, his
carelessness or due to a haste. By following some rules one can
avoid these sort of accidents. The safety rules followed by an
individual not only helps him but also avoids accidents caused
by other people too. The safety factors are to be followed in
order to stop accidents.
SAFETY RULES ON ROADS:
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Many people lose their lives and still many become
physically handicapped due to the accidents taking place on
roads. In order to avoid these accidents on road the safety
rules are as follows :
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SAFETY RULES TO BE
FOLLOWED ON ROADS:
 Always walk on the
right side of the road.
 Always walk on the
footpath meant for
the pedestrians.
Fig. 22.1 Zebra crossing
 Always use the “zebra
crossing” lines while crossing the roads.
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 Always follow the road signals while travelling by
vehicles.
 Always overtake the vehicles from the right side only.
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“Urgency leads to accident”
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Activity: Make list of some of the safety rules to be followed
on the road.
SAFETY RULES TO BE FOLLOWED IN SCHOOLS:
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If the students maintain discipline and patience many
accidents can be prevented in the schools.
 Do not touch open electric wires.
 Be carefull when using sharp
or pointed instruments.
 Take full precautions while
handling chemicals and
glass equipments in the
laboratory.
Fig. 22.2 Open wire
 Do not go near the areas
where the danger boards are kept.
 Be carefull while running in the corridors or while using
the staircases. In such places steel grills or cement
barricades should be used.
Activity: Make list of some of the safety rules to be followed
in schools.
SAFETY PROCEDURES IN THE GROUND:
All children love to play but they should also know that
when they play unless they take precautions they will not only
keep themselves safe and help the others to be safe.
 Take precautions while playing cricket, Hockey or using
javelin,discuss,shotput etc.
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 They should not play under hot sun, raining, hard
surface and which should not full of small stones.
 While playing on a wet ground sprinkle enough saw
dust on the wet patch of the ground.
 Use protective gear like helmets, gloves, pads and use
proper shoes as per the requirement of the game.
 Always play under the supervision of a teacher.
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Activity: Make a list of some of the safety rules to be followed
in the ground.
“Read for knowledge, Play for health”
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SAFETY RULES AT HOME:
Children spend most of thei r time at home. This is where
a lot of children meet with incidents which are dangerous
and harmful. Parents should always be vigilant towards such
incidents.
SAFETY RULES TO BE FOLLOWED AT HOME BY CHILDREN AND PARENTS:
 Teach the children to keep themselves away from
matchbox, kerosene and gas.
 Use precautions while using electrical appliances.
 Keep cleaning products such as bleaching powder,
floor cleaners and poisons used to kill rats out of the
reach of children.
 Hand gloves have to be used and hands should be
washed with soap after using some chemical products.
 Keep medicines used in first aid out of the reach of
children.
Activity: Make list of some of the safety rules to be followed
at home.
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Exercise
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Know this:
* Accidents occurs due to human errors, negligence and
hurry.
* Use ‘Zebra crossing’ while crossing the road.
* Vehicle drivers should observe the road signals.
* We can avoid accidents by carefulness and descipline.
* Keep the children away from dangerous things.
FILL IN THE BLANKS:
1) Use of ________ should be done while crossing the roads.
2) Overtaking of vehicles should be done from the
___________ side.
3) You should not play barefooted on a ground with hard
surface and which is full of ________.
4) Children should play under the supervision of the
_______________.
Tick the appropriate answer:
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1) While we crossing the roads always use the section un
markerd for ____________.
a) Vehicles b) Animals c) Two wheelers d) Pedestrians
2) Before playing in a ground which is wet with water put
sand and ___________.
a) Small stones b) Cement c) Tree bark d) saw dust.
3) Parents should always be __________ to avoid injuries
a) negligient b) alert c) expecting d) excited
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III Match the following:
B
walk on the left side
books for knowledge
the cause for accidents
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A
1) Sports for health
2) Haste is
3) While walking on the roads
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IV Answer the following in one sentence each :
1) What does personal safety mean ?
2) Make list of any safety measures to be followed on road.
3) How do accidents take place.
*****
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
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LESSON - 23
FIRST AID
The following components will be learnt in this lesson:
Golden rules of first aid
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 Tools for first aid
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 Meaning of first aid Importance of first aid
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Today life is uncertain. Due to large number of vehicals
and large population accidents are common.
Meaning – First aid is the help given to a person prior to
the arrival of medical help in order to save the life of the
person who has met with an accident.
IMPORTANCE OF FIRST AID:
 Protect the injured by stopping bleeding.
 Reduce the intensity of pain.
 To give moral support and confidence to the victim.
 Enhances self confidence of the victim by giving him
confidence.
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 Helping him to get further treatment.
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First aid saves the life of persons who meet with accidentsimmidiatly.
Equipments used in first aid:
A person giving first aid should
have with him essential items
like different types of bandages,
cotton, pain reducing sprays,
tablets, tincture, iodine, sodium
bi carbonate, blade, scissors, ice,
foreceps and ointments.
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Fig. 23.1 first Aid Box
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GOLDEN RULES OF FIRST AID:
 The person giving first aid should have training in giving
first aid or atleast know the procedure of treating an
injured person.
 Give artificial breath of necessary
 Give treatment as per the intensity of the injury.
 The person giving first aid should not be in a hurry.
 The person giving first aid should not allow people to
from getting around the injured person which prevents
the injured fresh air and stop bleeding immediately
 Stop bleeding if any:
 If the injured person is unconscious then a little water
should be sprinkled on his face and bring him to a
conscious state and then start to give first aid.
 Give confidence to the injured and his relatives if
present nearby and Inform the nearby doctor as early
as possible.
 Transport the victim into the hospital along with first aid.
 Do not waste time in unnecessary treatment
This way giving first aid helps in saving the life of an
injured person. That is why understanding the meaning of
first aid and giving it properly is our duty.
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‘Know this’
• The father of first aid is Esmark.
• The first aid service was started in the year 1879 in
England by the “St Johns Ambulance” association.
• Giving help to a injured person before the arrival of
medical help is called first aid.
• A person giving first aid should know about first aid
• First aid helps in saving the life of an injured person.
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Need not expect the first aid and donot neglect the
petients.
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Fill in the blanks.
1. Father of first aid is _____________
2. First aid helps in saving the ________________ of a
injured person.
Tick the appropriate answer.
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1) While giving first aid the patient should be given
__________________________
a) Fear
b) Confidence
c) Self belief
d) Motivation
2) First aid help in avoiding____________of victims.
a) Betterment of condition b) Worsening of condition
c) Stable of condition
d) Strengthening of condition
3) First aid means __________________
a) Prior Treatment
b) Treatment given after the doctors intervention
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c) Long term treatment
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d) Accidental treatment.
III Match the following:
A
B
1) Frist Aid for
1879
2) First aid Introduced in away from injured person
3) Keep people
rescues life
IV Answer the Following in one sentence each:
1) Make list of the essentail tools needed for first aid.
2) Make list of any one golden rule of first aid?
*****
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NATIONAL INTEGRATION
LESSON - 24
NATIONAL FLAG
 Discription  Occonsions of Usage
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The following components will be learnt in this lesson:
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Introduction : Every country has a national flag of its own.
It inculcates a sense of pride in every citizen. Protecting the
national flag is every individual’s duty. The tricolour flag
symbolically represents our free and developing country. It
bring people together of different castes, creed and culture
under one umbrella and signifies unity of the people in the
country. It instils national pride among all individuals. The
national flag serves as a representation of our country at the
international level.
ORIGIN OF NATIONAL FLAG:
 In the year 1907 a handful of patriotic individuals formed
the Hindi flag.
 In the year 1916 some Hindu youth formed a flag made of 5
red and 4 green colour flag.
 A flag made of 3 colours and a wheel at the centre was formed
in the year 1921.
 In the year 1931 the Indian National Congress unveiled a
flag of saffron colour with a blue wheel at the top left corner
of the flag.
 In the year (1947 July 22nd) Indias tricolour the present flag
was unfurled.
Description of our National Flag:
Our National flag has 3 colours, Saffron at the top, White
in the middle and Green at the bottom. There is dark blue
wheel called as the ‘Ashok Chakra’ at the centre of the white
strip.
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Ashok Chakra : It is a wheel with 24
spokes. It has been taken from the
Ashok sthamba at Saranath. The 24
spokes indicated 24 hours of a day
and also denotes the progress of our
country. The blue colour of the wheel
denotes the blue sea and sky.
d
Denotes Strength and Sacrifice.
Denotes truth and peace.
Denotes Prosperity
he
 Saffron :
 White
:
 Green
:
fig. 24.1
Occasions in which the National
flag is used:
 The hoisted flag should always be honoured.
 The flag should be made to fly from sunrise to sunset.
 The National flag should be hoisted daily on all
the Government and government recognized
institutions in a proper way.
to
 It is compulsory for all schools and colleges to hoist
the national flag on national festivals like 15th August
and 26th January.
No
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In International sporting events the national flag of the
gold medal winning team/individual will be hoisted and
the national anthem will be sung.
“Awards and Rewardss given to achievers not
to lazy persons.”
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LESSON - 25
NATIONAL ANTHEM
No
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Jana Gana Mana is our national anthem. The first 13 lines
of national anthem is taken from the work ‘Geetanjali’ written
by the Nobel Prize Winner and a renowned Poet Rabindranath
Tagore. The national anthem is to be sung within a span of
48 to 52 seconds. This song was constitutionally declared as
the National anthem in the year 1950 January 24th.
Jana Gana Mana Adhinayaka Jayahe ‫׀‬
Bharat Bhagya Vidhata ‫׀׀‬
Punjab Sindhu Gujarat Maratha ‫׀‬
Dravid Utkala Vanga ‫׀׀‬
Vindya Himachala Yamuna Ganga ‫׀‬
Ucchala Jaladhi Taranga ‫׀׀‬
Tava shubh naame jaage ‫׀‬
Tava shubh Ashisha Maage ‫׀׀‬
Gaahe tava jaya Gatha ‫׀‬
Jana Gana Mangala Dhayaka Jaya he‫׀‬
Bharat Bhagya Vidhata ‫׀‬
Jaya he … Jaya he... Jaya he... ‫׀׀‬
Jaya Jaya Jaya Jaya he…. ‫׀׀‬
SUMMARY:
You are the ruler of the minds of all people, dispenser of
India’s destiny. The name rouses the hearts of Punjab, Sindh,
Gujurat, Maratha. Dravid, Orissa and Bengal. Your name
echoes in the hills of Vindhyas and Himalayas, mingles in the
music of Yamuna and Ganga rivers and is chanted by the waves
of the Indian Sea. They pray for your blessing and sing your
praise. The salvation of all people is in your hand, you are the
dispenser of India’s destiny. Victory, Victory, Victory to you.
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Exercises
Fill in the Blanks.
1. National flag is hoisted on ___________________days.
2. The National anthem is taken from________________.
3. There are _________number of spokes in the Ashoka
Chakra.
II
Tick the appropriate answer.
1. Date on which the National flag was officially hoisted
a) July 22 nd 1947
b) Jan 20 th 1947
c) June 22 1947
d) July 22 1948
2. Ashok Chakra is at the centre of the strap with the
colour
a. Saffron
b. White c. Green d. Blue
3. Only the first _________ lines are taken from the
Geetanjali
a. 13
b. 15
c. 10
d. 14
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III Match the Following.
A
B
i. Saffron
48-52 Seconds
National festival
iii. White
Sacrifice
iv. January 26
truth
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ii. National Anthem
IV Answer the following questions in one sentence each.
1. Which are the colours found in the national flag?
2. When was the national anthem accepted?
3. What does the green colour in the flag denote?
*****
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