Government of Karnataka

PHYSICAL EDUCATION

d
he
English

is
re S B
blTextbook
be T
pu
K

6
©

SIXTH STANDARD
to

(REVISED)
t
No

KARNATAKA TEXT BOOK SOCIETY (R)

100 Feet Ring Road, Banashankari 3rd Stage
Bengaluru - 85

I
 PREACE
“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.

d
Swamy Vivekananda’s concept of education could be realized only when

he
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

is
strong spirit with the power of Dhi.
re S
The first aspect of education is taken care of physical education, health
B
bl
education and yoga. All the three form part of the curriculum recently
revised, based on the principles of NCF 2005 and KCF 2007. Physical
be T

education has been a part of the curriculum from class I to X. It is made

pu
formal from class VI.
K

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
to

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
t

for helping the Textbook Society in producing these books. The Society also
No

thanks the printers for bringing out the books in a very attractive form.

Prof G S Mudambadithaya Nagendra Kumar

Coordinator Managing Director
Curriculum Revision and Textbook Bengaluru, Karnataka
Preparation Karnataka Karnataka Textbook Society®
Textbook Society®

II
 A NOTE TO THE TEACHER

“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.

d
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

he
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

is
in body and mind is the primary objective of this text book. Many experts,
re S
experienced teachers have contributed in producing this package.
B
bl
In this book, attempts are made to integrate all the healthy excercises
that complete the goals of physical education. We request teachers of physical
be T
pu
education to look in the deficiencies are found, that will help us to improve
K

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.
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.”
to

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
t

the teachers with necessary guidance like ways of presentations, arrangement

No

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

III
 Text Book Committee
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.

d
V.G. Bhatta P.E Teacher, Government Model Primary School, Shirali,
Bhatkal Taluk, Uttara Kannada District.

he
Kemparaju P.E Teacher, Janaseva Vidya Kendra, Chennenahalli,
Bengaluru South Zone-1.
Anthony P.E Teacher Government High School, Barlane, Bengaluru

is
Maichel Mattam South Zone-2.
re S
Aritist:
B
bl
Tarakesh

Scrutinizer:
Drawing Teacher, Government High School Bannitalapura,
Gundlupete Taluk Chamarajanagar District.
be T
pu
S.S. Biradar P.E Teacher, Government High School, Yentaganahalli,
Nelamangala Taluk, Bengaluru [Rural] District.
K

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:
to

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.
t
No

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 Revision of Textbooks

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 I to X, announced, in his

d
2014-15 budget speech of constituting an expert-committee, to

he
look into the matter. He also spoke of the basic expectations there
in, which the textbook experts should follow: “The textbooks should

is
re S
aim at inculcating social equality, moral values, development of
B
bl
personality, scientific temper, critical acumen, secularism and
be T

the sense of national commitment”, he said.

pu
K

Later, for the revision of the textbooks from class I to X, 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.
to

There were already many complaints, and analyses about the

textbooks. So, a freehand was given in the order dated 24-11-
t

2014 to the responsible committees to examine and review text

No

and even to prepare new text and revise if necessary. Eventually,

a new order was passed on 19-9-2015 which also gave freedom
even to re-write the textbooks if necessary. In the same order, it
was said that the completely revised textbooks could be put to
force from 2017-18 instead of 2016-17.

V
 Many self inspired individuals and institutions, listing out
the wrong information and mistakes there in the text, had sent
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 Teachers’ Associations. Questionnaires

d
were administered among teachers to pool up opinions. Separate

he
meetings were held with teachers, subject inspectors and DIET
Principals. Analytical opinions had been collected. To the subject

is
re S
experts of science, social science, mathematics and languages,
B
bl
textbooks were sent in advance and later meetings were held
be T

for discussions. Women associations and science related

pu
K

organisations were also invited for discussions. Thus, on the

basis of inputs received from various sources, the textbooks have
©

been revised where ever necessary.

Another important aspect has to be shared here. We

constituted three expert committees. They were constituted to
make suggestions after making a comparative study of the texts
to

of science, mathematics and social science subjects of central

schools (NCERT), along with state textbooks. Thus, the state text
t

books have been enriched based on the comparative analysis and

No

suggestions made by the experts. The state textbooks have been

guarded not to go lower in standards than the textbooks of central
schools. Besides, these textbooks have been examined along side
with the textbooks of Andhra Pradesh, Kerala, Tamil Nadu and
Maharashtra states.

VI
 Another clarification has to be given here. Whatever we have
done in the committees is only revision, it is not the total preparation
of the textbooks. Therefore, the structure of the already prepared
textbooks have in no way been affected or distorted. They have
only been revised in the background of gender equality, regional
representation, national integrity, equality and social harmony.

d
While doing so, the curriculum frames of both central and state

he
have not been transgressed. Besides, the aspirations of the
constitution are incorporated carefully. Further, the reviews of

is
re S
the committees were once given to higher expert committees for
B
bl
examination and their opinions have been inculcated into the
be T

textbooks.
pu
K

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
its logical completion. We thank all the members of the staff who
to

co-operated in this venture. Our thanks are also to the subject

experts and to the associations who gave valuable suggestions.
t

Narasimhaiah Prof. Baraguru Ramachandrappa

No

Managing Director Chairman-in-Chief

Karnataka Textbook Society (R) Textbook Revision Committees
Bengaluru. Karnataka Textbook Society (R)
Bengaluru.

VII
 Textbook Review Committee
Chairman-in-Chief :
Prof Baraguru Ramachandrappa, State Textbook Review Committees, Karnataka
Textbook Society, Bengaluru.
Chairperson :
Dr. Gajanana Prabhu B. Assistant Professor, Dept. of studies and Research in Physical
Education, Kuvempu University, Shankaraghatta, Shivamogga.

d
Members:
Sri Rohan D’costa, Director of Physical Education, Government First Grade College,

he
Hole honnuru.
Sri Raghavendra Shetty, Physical Education Teacher, Government high School,
Makkandooru, Madikeri taluk, Kodagu District.

is
re S
Sri Venkataraju, Physical Education Teacher (Rtd.) “Nisarga’, 317, Vishwaneedam Post,
Vinayaka School Road, Anjananagara, Magadi Road, Bengaluru.
B
bl
Sri K Kittanna Rai, Physical Education Officer (Rtd.) ‘Avani’ House, Perabe Village,
Putturu Taluk, Dakshina Kannada
be T
pu
Smt M K Susheela, Physical Education Teacher, Government Higher Primary School,
Bangarappa Nagar, Bengaluru South-1
K

Artist :
Sri Arogya Swamy, Drawing artist and Designer, No. 31, 7th cross road, Nagadevanhalli,
©

Jnanabharati Post, Kengeri, Bengaluru.

High Power Review Committee Members:
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
Mutt, Tumkur.
Sri M G Thimmapur, Principal, Sri K G Nadiger College of Physical Education, Marata
to

Colony, Dharwad.
Translators :
Dr. Gajanana Prabhu B. Assistant Professor, Dept. of studies and Research in Physical
t

Education, Kuvempu University, Shankaraghatta, Shivamogga.

No

Sri Rohan D’costa, Director of Physical Education, Government First Grade College,
Hole honnuru.
Sri Venkataraju, Physical Education Teacher (Rtd.) “Nisarga’, 317, Vishwaneedam Post,
Vinayaka School Road, Anjananagara, Magadi Road, Bengaluru.
Chief Advisors
Sri Narasimhaiah, Managing Director, Karnataka Text Book Society, Bengaluru.
Smt Nagamani C, Deputy Director, Karnataka Text Book Society, Bengaluru.
Programme Co-ordinator :
Smt Bharathi Sreedhara Hebbalalu, Senior Asst. Director, Karnataka Text Book
Society, Bengaluru.

VIII
 Index
Part 1- Practical
L.No. Name of the Lessons Page No Period
Group games 24

d
1 Kabaddi 1

he
2 Kho- Kho 5
3 Foot ball 16

is
re S
Athletics 12
B
4 blSprints 20
be T

5 Long jump 26
pu
K

6 Yoga 29 05
©

Surya Namaskara 39
7 Pranayama 41 18
8 Mudras
9 Rythmic Activities 43
to

Hindi Leziem 50
10 Drill & March 52 05
t

11 Recreational Games 65
No

12 National Intigration 02
Zenda Ooncha (flag Song)

IX
 Index
Part-2 - Theory
L.No Name of the Lessons Page No Period
13 Meaning of Physical 66 1
Education and Importance

d
Group Games 18

he
14 Kabaddi 68
15 Kho-Kho 74

is
re S
16 Foot ball 82
B
blAthletics
be T

12
pu
17 Sprints 87
K

18 Long Jump 92
©

Yogasana 11
19 Surya Namaskar 95
20 Yoga 98
Health Education
to

11
21 Personal Hygien 101
t

22 Personal Saftey 107

No

23 First Aid 112

National Integration 3
24 National Flag and 115
National Anthem

X
 PART-1 PRACTICAL
GROUP GAMES
LESSON - 1. KABADDI
The following skills will be learnt in this lesson:
¾¾ Attacking skills- cant, leading foot raid, turning hand

d
touch, simple toe touch, side kick and back kick.

he
¾¾ Defending skills- wrist catch, ankle catch.

is
Kabadi is one of the indigeneous sports and now a days it
re S
has also gained international populartity. The game of kabaddi
B
bl
has been included as one of the sport in the Asian Games.
This game is inexpensive and can be played in a very small
be T
pu
area. This helps to develop courage and leadership qualities
K

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.
Entry: Starting cant from within one’s court, a raider raids
to

into opponent’s court.

t
No

fig. 1.1 Raider’s Entry

1
 Movement : For successful 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.
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

d
court. It includes changing the angle in opponents and moving

he
with cant from one corner to another.
Shuffling foot raid: The combination of the natural and

is
leading leg raid is a shuffling foot raid. This type of raid is very
re S
much helpful and aggressive as it allows the raider to cover
B
bl
a maximusm of ground in a less time.
Turnning hand touch :
be T
pu
In this type of raid the raider
K

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
Simple toe touch: while raiding the
raider should also watch the feet of defenders.
to

He should try to reach the foot of the defender.

He should try to reach and touch the nearest
t

defenders foot with his toe. While doing this

No

the raider should bend the other knees

fig. 1.3 Simple toe towards the center line and keep his body
touch weight towards the center line.
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

2
 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.
8. Back kick : Kicking with either of the
legs, completely backwards opposite to

d
raiders direction of movements is known

he
as back kick. This skill is useful while the
defenders are following the raider close on
his heels, and this skill disturb and confuse

is
fig. 1.5 Back Kick
re S
the defense and score points.
B
bl
Defensive Skills : The skills used by the detensive players
are also known as defensive skills.
be T
pu
Wrist Catch : Any part of the forehand
K

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.
Ankle Catch : When the raider tries
to

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
t

fig. 1.7 Ankle Catch

end line.
No

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
fig. 1.8 Thigh Catch to unbalance the raider.
3
 Stance of Players: In kabaddi points can be scored by
defence also. Defenders have to effectively use chain system
for this.
2-3-2 system : This is a very popular system. All the
players are active in this system.

d
is he
re S B
bl 2 3 2
be T
pu
Fig. 1.9
2-1-2-2 system :
K
©
to

2 1 2 2
fig. 1.10
t

In this system one players is free from the chain.

No

¾¾ Rest of the players will same as in 2-3-2 system.

¾¾ This may be used to rest the players who just finished
his raid.
Activity : Ask the students to practise the above skills.
*****

4
 LESSON - 2
KHO KHO
The following skills will be learnt in this lesson:
¾¾ Chasing skills
¾¾ Dodging skills

d
he
The game of Kho - Kho as Kabaddi is an indigeneous game.
This game was founded in India. This game develops physical

is
re S
abilities like speed, alertness, strength endurace and has
B
bl
unique skills of its own.
Skills in the game of Kho Kho : There are 2 main types
be T
pu
of skills in kho-kho they are:-
K

∗ 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.
to

Chasing Skills :-
a) Sitting in the box :- Types of sitting in the box
t
No

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 Mathod
without folding his arms. The thumbs should
5
 be facing inwards and other fingers facing the outward
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.
Bullet toe Method: In this method the
chaser sits on his toes, his strong

d
feet touching the front line of the box

he
and the other strong leg placed a
little behind the strong leg. Both the

is
hands should be placed as in the
re S
parallel toe method. This method is
B
bl
fig. 2.2 Bullet toe Method
usually used when the dodger is
be T

using the ring method of dodging.

pu
K

b) Giving Kho :-
There are two methods used to give Kho
©

1. Proximal Method 2. Distal Method

1) Proximal Method : In this
method of giving Kho the
chaser after getting a kho
to

keeps the nearest foot outside

the box at a short distance in
the direction he has to move.
t
No

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

6
 while chasing uses this method more frequently. This skill is
usually used when the dodger uses the chain method.
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.

d
He then places the other leg

he
close to the sitting box of his
teammate and bend forward
fig. 2.4 Distal Method

is
and gives kho using the
re S
nearest hand. The player should maintain his body balance
B
bl
when using this method. In this method the first step usually
be T

medium in size and the second bit longer. This method is

pu
more suited to experienced players. In this style the speed of
K

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.
1. Bipedal Method: In this method of covering
when a chaser receives kho he gets up and
to

starts walking with straight knees and his

upper body slightly bent and his hands
t

stretched straight and parallel to the ground.

No

fig 2.5 Bipedal

Method 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
fig. 2.6 Quadrapedal
ground. The skill is used by the active chaser. Method

7
 when the runner tries to escape. Further, this is used when
there is an attempt to change the shoulder position of chaser.
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.

d
There are two types of pole turn.

he
Fig-2.7 Pole Turn

is
re S
* Proximal * Distal
B
bl
1) Pole turn using proximal method : In this method the
be T
pu
pole turn is done using 3 steps. In this skill the chaser first
K

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.
2) Pole turn using distal method : In this method the chaser
to

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
t

and grips the pole with both the hands and places the other
No

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 chaser. In order to chase
a active chaser, kho is given sequentially from one person to
8
 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

d
to the right and gives kho. This method of giving kho from one

he
person to another sequentially and speedily from one pole to
the other is called by kho.

is
re S B
bl
be T
pu
K
©

Fig. 2.8 Giving by kho

The still is used when the dodger runs in single chain

II. Dodging Skills :-
to

a) Entering in to the area between the pole and the first

box: In a game situation when the dodger is chased till the
t

pole and the chaser makes a turn using the pole, the dodger
No

uses this skill of cutting through the zone between the pole
and first box to avoid being caught.
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.

9
 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.

d
is he
re S B
bl
be T
pu
Fig 2.9 Single Chain
K

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.
to

While doing this skill the dodger has to keep safe distance
from the active chaser and keep a watch on the kho being
t
No

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.
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

10
 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

d
and 7th box and runs straight towards the pole. During this

he
run the dodger constantly looks backs and keeps running to
the front. Depending on which player gets a kho the dodger

is
re S
decides his pattern of run.
B
bl
be T
pu
K
t ©
to

Fig 2.10 3 -6 up Chain Method

No

¾¾ chaser from the 6th box runs straight the dodger cuts
between the pole and the 8th box and continues his
run.
¾¾ 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.

11
 ¾¾ If the chaser from the 7th box runs straight at the
dodger, the dodger pushes the pole and runs in the
opposite direction.

¾¾ 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

d
up chain run the runner should always away from

he
behind the player sitting in the box and should always
be 2-3 feet away from the center line.

is
re S
a) Chasing during 3.6 up chain: The active chaser runs
B
bl
faster in order to chase the dodger running in 3.6 up chain.
be T

The chaser has to give kho to the chaser who is sitting ahead
pu
K

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
to

or when the chaser in the center of the field are weak this
skill can be used.
t

There are 3 variations in this skills :-

No

l Short ring method l Medium ring method

l Long ring method

12
 Runing in short ring method:

d
is he
re S B
bl
be T
pu
Fig 2.11 Short ring method
K

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.
to

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.
t
No

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.
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

13
 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.
The dodger stands at 450 exactly opposite to the chaser
running in the cross lane at approximately at a 4 to 6 mts

d
mtrs and then we makes body fake to get the dodger thrown
off balance.

is he
re S B
bl
be T
pu
K

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
to

the dodger pushes the pole strongly and changes direction in

order to escape from the chaser rushing towards him.
t

d) Single chain : To practise the skills provide about 2 min.

No

Ask all the players of both the teams to perform this skill. The
team that makes fewer number of fouls is the winner.
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.

14
 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 :

d
1. Running in a zigzag manner to the front, back and

he
sideways.

is
2. Sprinting and running.
re S
3. Bounding and running, swinging arms and legs
B
bl
alternately in the air.
be T
pu
4. Hopping, jumping on the spot, skipping, and performing
K

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.
to

7. Running using bipedal position and turning around

the pole.
t
No

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.

15
 LESSON - 3
FOOTBALL
The following skills will be learnt in this lesson:
¾¾ Dribbling (Moving with a ball)
¾¾ Passing - In step and out step pass

d
he
¾¾ Trapping - with the thigh and foot
¾¾ Goal keeping skills.

is
re S B
bl
Introduction:-
be T

This game is played and enjoyed by most of the childern.

pu
This game is played using the foot. This game is played
K

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

DRIBBLING :
to

Dribbling is nothing but moving with a ball. In this skill

player controls the ball with legs and moves forward.
t

¾¾ The ball should be placed to one foot away from thel leg.
No

¾¾ The ball should be kicked from inside and outside of

the feet. The ball should not go beyond control.
¾¾ The ball should be then kicked ahead from outside of
the feet.
¾¾ The ball should be done repeatedly.

16
 d
he
fig. 3.1 Dribbling

2. PASSING THE BALL (Inside and outside of the foot):

is
re S
INSIDE OF THE FOOT :
B
bl
¾¾ Face towards the direction of passing.
be T
pu
¾¾ The ball should be within 1 to 2 feet from the legs.
K

¾¾ Plant the rear leg firmly, slightly lean forward, swing

the striking leg back and both hand stretched sideward.
©

¾¾ Push the ball with inside of the foot.

t to
No

fig. 3.2 Inside of the Foot

OUTSIDE OF THE FOOT :

¾¾ Similar to inside of foot, slightly lean forward swing
the striking leg back and both had stretched sideward.
¾¾ Swing the striking leg forward , bend the toe inside and
pass the ball by kicking with from outside of the feet.

17
 d
he
fig. 3.3 Outside of the foot

is
re S
3. STOPING THE BALL THROUG FOOT AND THIGH
B
bl
FOOT STOP :
be T
pu
¾¾ Watch the path of the ball.
K

¾¾ Stretch the leg upward before the ball hieght and the
leg should be above 4 to 5 inches from the ground.
©

¾¾ As the ball comes into contact with the foot be it should

be taken a little backward.
t to
No

fig. 3.4 Foot Stop

“The future of the children decides not in the class rooms,

But in the foot ball ground” Swami Vivekananda

18
 THIGH STOP :
¾¾ Watch the path of the ball.
¾¾ As the ball reaches the
player he should raise
his either thigh up to
the trunk level and
feet should be down

d
word.

he
¾¾ Try to take ball on the
thigh and place the

is
leg on the ground.
re S
fig. 3.5 Thigh Stop

GOAL KEEPING SKILL :

B
bl
be T
pu
K
©

¾¾ The goal keeper with specific uniform should stand in

front of the goal post and face the ball.
¾¾ Knees should be slightly bent and lean forward.
to

¾¾ Open the palms and and strech towards ball direction.

¾¾ Knees should be together. Ball should not pass between
t

them.
No

¾¾ He should move towards the direction of the ball.

¾¾ 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), jer-
seys, goal keeper’s is kit and flags used in football.

19
 LESSON - 4
ATHLETICS (SPRINT)
The following skills will be learnt in this lesson:
¾¾ Start- Crouch start.
¾¾ Finishing techniques- Run through, lunge and

d
shoulder shrug.

he
Sprinting events : Sprinting 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.

is
re S
Sprinting events help to increase the speed of the runners.
B
bl
All events including 400 or less than 400 mts are considered
be T

spriting events.
pu
K

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 :
¾¾ Rotation of arms from back to front of the body.
to

¾¾ Alternate arm rotation.

¾¾ Swinging both the arms on either side simultaneously.
t
No

¾¾ Twisting the trunk and alternately swinging both the

arms sideways.
¾¾ Alternate swinging arms upward.
Exercises for the shoulders :
¾¾ Placing the fingers on the shoulders and rotating the
arms.

20
 ¾¾ Lifting the right elbow above the head and stretching
the right hand with the left hand and vice versa.
¾¾ 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

d
¾¾ Rotating the trunk from one side to other and vice

he
versa.
¾¾ Bending the body front and back at the trunk level.

is
¾¾ Bending the body to the right and left side at the trunk
re S
level.
B
bl
Exercises for the legs:
be T

¾¾ Swing the legs front, back and side

pu
¾¾ Stretching the legs both to the front and back and side.
K

Action of the hands while running :

©

¾¾ Hands should be bent at the elbows at 900 angle.

¾¾ 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.
¾¾ The arms and legs of the runners should swing back
and front alternately in the direction of the run.
to

¾¾ Arms should be relaxed. Fingers can be closed but care

should be taken to see that the fist is not held tight.
t
No

fig. 4.1 Action of the legs

21
 Action of legs while running :
¾¾ The legs of the runner should be swinging front and
back in the direction of the run.
¾¾ The knee should be held straight in the direction of
the run.
¾¾ While running only the front portion of the feet that

d
should be used. This helps in increasing the speed of

he
the runner, and save time also.
Position of the body :

is
re S
¾¾ While running the upper body of the runner should be
bent around 150 to 200 to the front.
B
bl
¾¾ The runner should maintain his body balance.
be T
pu
¾¾ The runner should keep his head and neck in line with
K

his trunk.
©

¾¾ The runner should keep his neck and face relaxed while
running. The runner should run straight in the track.
Start:
The action a runner performs to push his body from a
stationery position to a running position in quick time is called
to

start. This type of start is known as the ‘crouch start’ and it

is compulsory for all the sprinting events.
t

Position during crouch start :

No

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.
22
 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.

d
Starting blocks:

is he
re S B
bl fig. 4.2
be T
pu
¾¾ Runners use their own starting blocks during races. It
K

is their individual choice.

©

¾¾ The starting block is pushed at the back so that the

runner gets a speedy start.
Crouch start
On your marks position :
¾¾ The runner takes the position on the ground using the
to

three point mark and distributes his whole body weight

on his hands and knees.
t

¾¾ His hands should be

No

kept in line with the

shoulder and the
fingers kept in a
cup shape, so that
fig. 4.3 On your mark position
both the thumbs
are facing inwards.

23
 Set
¾¾ On the command of
set the runner slowly
raises his trunk in
line with his shoulder
and shifts his whole fig. 4.4 Set Position
body weight on his

d
arms. At this point of time the shoulders are pushed

he
a bit front in line with the fingers.
¾¾ The head of the runner should be downward and

is
looking at the track.
re S
Go
B
bl
¾¾ In the Set Position as soon as the
be T

gun is fired the runner pushes the

pu
starting block back and runs
K

forward forcefully.
©

fig. 4.5 Go Position

to

On your mark Set Go

t
No

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.

24
 There are Three types of ‘finish’ Techniques.
l Run Through 2. Lunge 3. Shoulder shrug

Run through Technique:

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

d
better to bend forward a little on the last stride

he
of the race. This technique is suitable for
beginners.

is
fig. 4.7 Run through
re S
Lunge Technique:
B
bl
This technique is usefull for expirenced
sprinters. The sprinter when comes close to the
be T
pu
finish line swings his arms backward and
K

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:
It is very simple and useful to all sprinters.
When the sprinter comes very close to the
to

finish line he immidiatly pushes his shoulder

to complete his race.
t
No

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.

25
 LESSON - 5
LONG JUMP
The following skills will be learnt in this lesson:
¾¾ Check Mark Ø Take of action in the air flight.
¾¾ Landing collapse.

d
General conditioning exercises:

he
1. To develop speed - 30 Mtrs Sprint, 4-5 repeatations.
2. To develop jumping ability - bounding, hopping, and

is
rabbit jump.
re S
3. To develop strength in trunk and legs - leg press, half
B
bl
squat etc.
be T

4. To develop flexibility - sit and reach.

pu
5. To develop vertical jump ability- standing vertical jump.
K

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.
Standing Broad Jump:
to

¾¾ 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
t

head erect.
No

fig. 5.1 Standing Jump

26
 ¾¾ The Jump should be attempted by the backward swing
of the arms.
¾¾ Landing should be on the both feet.
Check Mark:
Check mark is the most important aspect in the long jump.
Check mark is nothing but fixing the running mark for Long

d
jump on the runway.

he
take of baord
runway

is
check mark
re S B
bl
be T
pu
K

landing pit
©

Fig. 5. 2 check Mark

Long Jump with approach turn

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
to

last step should be short one.

Styles in long jump:
t
No

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

27
 Landing collapse:
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

d
leaning forward.

he
fig. 5.4 Landing Collapse

is
Activity:
re S B
bl
Ask the students to pratise the above shown techniques
in their village or school ground.
be T
pu
*****
K

Olympic motto
©

More distance, more strength, more speed.

‹
t to
No

28
 LESSON - 6
YOGA
The following skills will be learnt in this lesson:
¾¾ Initial Position Ø Stages of surya namaskar
¾¾ Asanas- Standing, sitting and sleeping postures

d
he
SURYA NAMASAKAR (12 STAGES)

is
Initial position - Sama Sthiti:
re S B
1. Both feet should join together.
2.
bl
Body should be held straight and vision to
be T
pu
the front.
K

3. Hands should be straight in line with the body

©

(Note: This is the initial position for all stand-

ing asanas)
Stage 01 : Namaskara (Hands folded) posi-
tion: Join both palms after raising hands at
chest level (as shown in figure)
to

Stage 02 : Oordhwasana (Puraka) :- Raise

both arms over the head and bend back, fig.6.1
t

stretch the front part of the body, slowly

No

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
fig. 6.2
will become strong.

29
 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 fig. 6.3

d
thigh.

he
Advantages : All parts of the body are exercised, blood
circulation to the brain increases.

is
Stage 04 : Ekpad Prasarnasana :-
re S
(Puraka) :- Place both hands firmly on the
B
bl
floor, bend the left knee and stretch the right
be T

leg straight back the right knee and the toes

pu
should be in contact with the floor. Bend the
K

back leg like a bow and look up. In this fig. 6.4
©

posture slowly inhale and concentrate in the

middle of the eye brows.
Advantages : With this posture the back muscles loosen
and the sinus problems attenuate.
Stage 05 : Dwipada Prasaranasan
to

(Puraka) :- Inhale gradually, stretch the

left leg to join right leg, the body weight
is on the two hands and the two toes. the
t
No

mind has to concentrated in the navel

fig. 6.5
part of the body.
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

30
 between arms. Lift hips up and and create a triangle. Look
towards big toes or umbilicus.
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

d
toes (totally 8 parts) are in contact with the floor in this posture
with focus on the central part of the body.

he
Advantages : With this posture all the parts of the body
will get exercise and concentration increases.

is
re S
Stage-08 : Bhujangasana (Puraka)
B
bl
gradually inhale, lift the head and
be T

chest by pushing the floor. Push the

pu
head back while the thigh and trunk
K

are in contact with the floor and look fig. 6.7

©

up as much as possible.
Advantages : With this posture the back bone will become strong.
Stage-09 : Bhudharasana (Rechaka) Lift
the back and hips by pushing the hands
and legs against the floor. Try to touch
to

whole foot in contact with the floor. Bend

the neck forward between the arms to fig. 6.8
press the chin against the chest. Exhale
t
No

slowly.
Advantages: With this the thigh and arm
muscles get exercise.
Stage-10 : Eka pad prasaranasana
fig. 6.9
(puraka) Here follow the rules of stage 03.

31
 Posture (i.e fig No. 6.5)
Stage-11 : Hastapadasana (Rechaka):- Here
follow the rules of stage 02 posture.
(i.e fig No. 6.4 fig. 6.10

Stage-12: Namaskarasana:- (Puraka)

d
Here follow the Rules of Stage No. 01 or
starting positions of surya namaskara

he
(The salutation.) (i.e. fig. No. 6.1 and 6.2)

is
re S
figure 6.12
B
blSTANDING ASANAS:
Starting position :- Samastit.
figure 6.11
be T
pu
¾¾ Keep both the feet together and parallel to
K

each other.
¾¾ Stand straight with chest and neck
©

Straight.
¾¾ 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
to

“Tada” in sanskrit means Mountain, standing

without movement of any kind, like a mountain, is known as
“Thadasana”.
t
No

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.
figure 6.14
32
 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:
Utkata means Chair in Sanskrit. Person in this posture

d
appears to be seated on the chair.

he
Method:- Starting position Samasthiti
1. Raise both the arms sideward and inhale

is
gradually.
re S B
bl
2. Raise the arms further to form ‘V’ shape
over the head.
be T
pu
3. Join the hands straight over the head and
K

hold them together.

©

4. Slowly exhale, bend the knee and lower fig. 6.16

the hips straight till the thighs are parallel to Utakatasana

the floor.
Count 5 to 8, reverse the actions 3,2,1 and starting
position.
to

Precautions – Persons with pain in the knee and legs

should avoid this asana.
t

Advantage – Musceles of legs will be strengthen.

No

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

33
 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

d
this posture.

he
Gradually straighten back . Leave hands
down and return to samasthithi.
Advantage: The Back will be strengthen.

is
re S
fig. 6.17Ardhakati
Chakrasana
B
bl
4. Parshwa Chakrasana
be T
pu
K
©

fig. 6.18 Parshwa Chakrasana

to

Starting position:- Samasthiti.:

Count 01. Raise the right arm sideward to the shoulder
t

level, and inhale gradually.

No

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.
34
 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.
SITTING ASANAS:

d
5 Padmasana:- While Sitting in this position, a person

he
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

is
re S
of this asana is ‘Padmasana’ or the ‘Lotus Posture.’
B
bl
be T
pu
K
©

fig. 6.19
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

to naval as much as possible.

Count 02. Bend the left leg at the knee and place the left
t

foot on the right thigh the left heel should get as close to naval
No

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.

35
 6. Bhoonamana Padmasana :
Starting positions:- Dandasana

d
figure 6.20

he
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

is
re S
the action 3, 2, and 1 and came to strating to postion.
B
bl
Advantage: This asana helps in strengthening of muscles
of trunk.
be T
pu
7-Badda- Padmasana:
K

Starting Position – Dandasana

©

figure 6.21
Count No. 1 and 2 follow the rules of padamasana.
to

Count No.03. Take both the hands back behind and hold
the left foot with left hand and same with right hand. Body
t

should be straight.
No

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
abdomen.

36
 Laying Asanas :
8. Uthita dwipada meru dandasana
Starting Position:- Samasthiti (Supine Position)

d
is he
fig. 6.22
re S
Count 01. (Purak) Raise the both the legs up to 300. And
B
bl try to hold the legs for some time.
Count No.02 (Rechaka) bring the legs down slowly and exhale.
be T
pu
(Repeat the same for 3-4 time to make it effective )
K

Advantages : The trunk muscles and stomach muscles

©

are strengthened.
9. Sheersha badda hasta meru dandasana.
Starting Position- Samasthiti (Supine position)
Count No.01. Take both the arms below the head and inter
lock the fingers.
to

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
t

time and breathe normally.

No

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.

37
 d
figure 6.23
3. Shavasana : Sarting Position Samasthiti (Supine Position)

is he
re S B
bl
be T
pu
figure 6.24
K

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.
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
to

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,
t

knees, thighs, hips, lover abdomen, coxigial bones, trunk, etc

No

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.

38
 LESSON - 7
PRANAYAMA
The following skills will be learnt in this lesson:
¾¾ Breathing activity Ø Breathing exercises.

d
The benefits of slow and deep breathing can be obtained

he
by systematic breathing pattern and it is called as Pranayam.
It develops the ability of concentration and alertness.

is
re S
BREATHING EXERCISES:
B
1.
bl
Stand in Samasthiti :-
be T

Note: 1. Puraka : Inhaling

pu
K

2. Rechaka : Exhaling
©

3. Kumbhaka : Holding breathing inside.

fig. 7.1

1. Inhale deeply and raise the hands forward

to

to shoulder level parallel to the ground.

t
No

2. Exhale and let the hands down. fig. 7.2

fig. 7.3

39
 3. Inhale deeply and raise the hands
sidewards to shoulder level parallel to
the ground.

d
fig. 7.4

he
4. Exhale and let the hands down.
fig. 7.5

is
re S
EXERCISE 2:
B
bl
1. Inhale deeply and raise the hands forward in Namaskara
position.
be T
pu
2. Exhale and raise the hands over the head and stretch
K

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.)
Note to the Teacher
to

fig. 7.6
Repeat the above Asanas and concentrate on
the rythemic breathing.
t
No

Activities : Ask the students to practise daily and adopt it

in their life.

*****

‰
40
 LESSON - 8
MUDRAS
The following skills will be learnt in this lesson:
¾¾ Introduction of Mudras
¾¾ Need.

d
¾¾ Types of Mudras - Chin Mudra, Chinmaya Mudra,

he
Adi Mudra and Brahma Mudra.

Introduction:- Several mudras are to be used to perform

is
re S
Pranayama. The following mudras are used most and they
are :- Chinmudra, Chinmaya mudra, Bhrahma mudra, Aadi
B
mudra. bl
be T
pu
Neccesity of mudras:- Mental concentration on body
K

posture will improve by these mudras. So mudras are very

essential to do pranayama.
©

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. fig. 8.1
to

2. Chinmaya mudra:- The tips of thumb and

t

pointing fingers of both hands are joined

No

together as in Chinmdra. The three fingers are

fig. 8.2
pressed agianst the palm.

3. Aadi mudra:- Press the thumbs against

the palm and fold rest of all the fingers on the
thumb. fig. 8.3

41
 4. Brahma Mudra:- Hold the hand as aadi
mudra palms facing upward, press the
knuckles of both hands against each fig. 8.4
other.
Activities : Teacher ask the students to practise daily and adopt the
above mudras.

d
he
Adopt

is
re S
in your life Hitabuk,
B
bl Mitabuk and Rutubuk.
be T
pu
meaning - eat good and limited
K

food as per season then only

©

you can protect your

health
*****
to

&
t
No

42
 LESSON - 9
RHYTHMIC ACTIVITIES
HINDI LEZIEM
The following skills will be learnt in this lesson:
¾¾ Leziem skund, Leziem araam

d
¾¾ Char awaz, Ek Jagahe, Adi Lagau, Gaj Bel and

he
Pavitra
Leziem is a popular rhythmic activity. It develops

is
re S
neuromuscular coordination and the ability to concentrate.
B
bl
¾¾ BASIC POSITION :
be T

Hold the small iron handle in the right hand

pu
and let the wooden big handle hang freely on the
K

right side. While the performer stands in attention:

©

¾¾ 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.
COUNT 2: Bring down the right hand and stand
to

in attention position.
¾¾ LEZIEM ARAAM :
t

fig. 9.2
No

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.
fig. 9.3
43
 Initial Position : Hoshiyar
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

d
handle perpendicular to the ground and parallel

he
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

is
re S
leziem open and bent at the elbow is held parallel
B
fig. 9.5
bl
to the ground as shown in the figure.
B. EXERCISES
be T
pu
EXERCISES 1: CHAR AVAZ
K

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.
to

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
t

holding the wooden handle should be straight.

No

COUNT 3 : Stand up straight bend the right fig. 9.7

elbow at 90 angle make the forearm
0

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.
44
 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
fig. 9.9

d
Starting Position: Hoshiar or last Count of Char
avaz.

he
COUNT 1 : Swing the Leziem towards the left
and bend towards the left side. Join the two handles

is
re S
left side of the left ankle (see the figure). The wooden
B
handle shall be inside and the iron handle shall be
bl
outside. The wooden handle is parallel to the ground
fig. 9.10
be T

and to the shoulder line.

pu
K

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
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.
to

COUNT 4 : Extend the left arm

straight to the right side holding the
wooden handle perpendicular to the
t

floor and pull the iron handle near the

No

fig. 9.12 elbow of the left hand as is done in

‘Hoshiar’. 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.

45
 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.
COUNT 8 : Stretch left hand towards right side and hold
leziem perpendicular to ground. Pull the short hand of leziem
towards body.

d
NOTE : During the first four counts (1-4) the leziem and body

he
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.

is
re S
EXERCISE 3 : AADI LAGAU.
B
bl
Starting position : Hoshia or last count of Ek Jaghe
be T
pu
COUNT 1 : As in count - 1 of ‘Ek JAGHE’ on the
K

left side.
©

fig. 9.14

COUNT 2 : As in count -2 ‘EK JAGHE’ on the

right side. (fig. 9.11)
to

COUNT 3 : As in count -3 of ‘EK JAGHE’ fig. 9.15

the left foot should be placed across the
t

right foot with left foot touching the ground and

No

toe helps mentain the balance of body.

fig. 9.16 COUNT 4 : As in count -4 of ‘EK

JAGEHE’ on the right side. There is
no leg movement.
fig. 9.17
46
 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

COUNT 6 : As in count -6 of the ‘EK JAGEHE’

d
on the left side.

is he
re S
fig. 9.19
COUNT 7 : As in count -7 of ‘EK JAGEHE’ on
B
bl the left side and the right leg crosses over
be T

the left foot.

pu
K
©

COUNT 8 : As in count -8 ‘EK JAGEHE’ on

fig. 9.20 the left side. There is no movement of the leg.
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.
to

Exercise 4 : GAJBEL
Starting Position : Hoshiar or last count of AAdi Lagav.
t
No

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

47
 COUNT 2 : Open the leziem near the left knee
as in count -2 of Char awaz.

fig. 9.22

d
COUNT 4 : Join the right foot to the left,
stand up and take the wooden handle of the

he
leziem on the forehand as in count -3 of ‘Char
awaz’.

is
re S B
bl COUNT 5 : As in hosiar position.
be T

fig. 9.23
pu
K
©

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.
Starting Position : Pavitra hoshiar
Keep right leg one step backward and lunge
to

on left leg as in fig. Hold the lezium in loshiyar

position in front of the body.
fig. 9.24
t
No

COUNT 1 : Bend forward, join the two hands

together as in ‘Char awaz’ without changing the
leg position.

fig. 9.25

48
 COUNT 2 : Turn the trunk to the right open
the leziem between both the legs.

fig. 9.26
COUNT 3 : Slightly shift the weight to the
right leg, Pivot on the right heel turn to the

d
opposite direction. Lunge on the right leg, right

he
toe pointing in the opposite direction. The leziem
position as in count -3 of Char Awaz.

is
re S B
bl
fig. 9.27
be T

COUNT 4 : Pivot on both heels and turn to

pu
original dirction. Left toe pointing in the original
K

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

Activities : Ask the students to practise the exercises daily.

to

*****
t
No

49
 LESSON - 10
DRILL AND MARCHING
The following skills will be learnt in this lesson:
¾¾ Savadhan, Visram, Kadam taal and Line formation.

Movements:

d
Drill and marching are creative expressions

he
of body posture. They bring discipline, they
contain instructions as to move while

is
standing, sitting and in locomotions.
re S B
bl
A. Savadhan:- Command-Class--Saav-Dhan.
be T

Join the heels, keep the legs straight,

pu
distance beween toes of both feet should be
K

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.
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
to

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.
t

The chest held high and shoulders broad. The

No

body weight should be equally distributed on

Fig. 10.2 both feet.
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.

50
 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

d
body as in attention.

he
E. Tham: - Command – Class (on left
leg---class---on right leg ----tham.) On the

is
re S
Fig. 10.3
command count -1 stamp with left foot on
the spot and lift the leg as usual and on count
B
bl
-2 join the right foot to the left and stop kadamtal.
be T
pu
F. Splitting the line :- for parade (teen line ban command
K

– 1:- ‘Class --- lamba dahine---chota Bayen--- mere samane

--- ek line ban”
©

Command -2 - “Class -dahine se ek se theen tak

geenti - kar”
Children counts from the right 1-2, 3, 1-2,3, till the end
of the line.
to

Command-3 ‘Number ek- apne jagah par, Number do- do

kadam aage, Number teen, - char kadam aage, katare pahal
t

jao, the students follow the instructions and form three lines.
No

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.
*****
51
 LESSON - 11
RECREATIONAL GAMES
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:-

d
he
¾¾ They have no specific rules and time.
¾¾ They have no specific space and measurments

is
re S
¾¾ There is no specific rule for the number of players.
B
bl
¾¾ Main objective of the game is active participation of
be T

normal and handicaped students.

pu
K

¾¾ 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
4. Teacher and Student
to

5. Fisherman’s Net
6. Touch with the Foot
t

7. Good Morning
No

8. Gandhiji, Swamiji, Netaji

9. Ant’s Line
10. Find the Leader
11. Snake and Mongoose
12. Carrying the partner

52
 1. BULL FIGHT
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

d
the small circle push each other with their shoulder. The one

he
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

is
re S
contest. The winner gets a point, the play continues.
B
bl
be T
pu
K
t ©
to
No

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.

53
 2. POST OFFICE
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

d
who does not get the empty place becomes the leader and tells

he
the names of other places. In this way the game continues,
everyone should get a chance to be the leader.

is
“Bend the Body, Mend the mind”
re S B
bl
be T
pu
K
t ©
to
No

fig. 11.2 Post office

Note : This game will be pratised as a lead up game for Kho-Kho

54
 3. LAGORI
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

d
over. Another chance the group which strikes the lagori and

he
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

is
player above the knee they have to strike at the lagories. The
re S
lagori group who struck the lagori has to escape form the hit
B
bl
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
be T
pu
lagori and also they can kick the ball far so that one among
K

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.

“Try again and again until you succeed”.
t to
No

fig. 11.3 Lagori

55
 4. TEACHER AND STUDENT
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

d
continues. The one who could not be captured or remains till
the end should be rewarded as the ‘best student’

he
“Sight till you have eyes, run till you have legs”

is
re S B
bl
be T
pu
K
t ©
to
No

fig. 11.4 Teacher and student

Note : Teacher decides the game duration according to student strength.

56
 5. FISHERMAN’S NET
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

d
will try to capture other fishes. The captured one becomes the
fisherman’s net. The last two of the net should be the fisher

he
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

is
re S
one who remains till the end is the ‘strongest fish’ and he has
B
to be rewarded.
bl
be T

“What is superior to brute force”

pu
K
t ©
to
No

fig. 11.5 Fishermen’s Net

Note : This game can be practised as a lead up game for the game
Kabaddi.
57
 6. TOUCH WITH THE FOOT
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

d
the circle will also be the donkey. In these two, whichever

he
happens earlier will be the donkey and the game continues.
The donkey should not lift its fore legs nor stand.

is
re S
"Hard work pays off”
B
bl
be T
pu
K
©
to

fig. 11.6 Touch with the Foot

t
No

Note :
This game can be practised as a lead up game for the
game Kabaddi

58
 7. GOOD MORNING
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

d
place will occupy the place. The other will run and the game

he
continues the same. All should get the chance.
Arise, awake stop not till you reach the goal.

is
re S B
bl
be T
pu
K
t ©
to

fig. 11.7
No

59
 8. GANDHIJI, SWAMIJI, NETAJI.
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”

d
the player should stand in attention and salute. In this
way the teacher should repeat the names and observes the

he
children and test their concentration. One who the mistakes
is considered out and teacher asks them to help the teacher.

is
re S
And the game continues until the last student.
B
bl
“ The More you speak the less you work”.
be T
pu
K
t ©
to
No

fig. 11.8

60
 9. ANT’S LINE
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.

d
“Health and happiness by play”

is he
re S B
bl
be T
pu
K
©
to

fig. 11.9
t
No

Note :
This game can be practised as a lead up game for the
game Kho-Kho

61
 10. FIND THE LEADER
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

d
without coming to the knowledge of policeman and others

he
have to follow the leader. At that policeman has to find the
leader. If he finds the student leader he becomes a policeman

is
and the game continues.
re S B
bl “Every human being is unique”
be T
pu
K
t ©
to
No

fig. 11.10

62
 11. SNAKE AND MONGOOSE
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

d
try to touch the tail or lost boy of the line but snake head try

he
to stop the mongoose. If the mongoose touches the tail then
that student becomes the snake head and the tail student be

is
comes the mongoose, in this way the game continues.
re S B
bl
“Try to reach the goal in any circumstences”
be T
pu
K
t ©
to
No

fig. 11.11

Note : (This game can be practised as a lead up game for the game
Kho-Kho)

63
 12. CARRYING THE BUNDLE
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

d
student of the group on his back and starts to run towards

he
the center object and returns to their respective group. The
group which finishes the first will declared as a winning team.

is
re S
“A healthy person is an asset to the nation”
B
bl
be T
pu
K
t ©
to
No

fig. 11.12

Note :
This game can be practised as a lead up game
for the game Kabaddi

*****
64
 LESSON - 12
NATIONAL INTEGRATION
A Zanda Ooncha Rahe Hamara
Zanda Oonchaa Rahe Hamara
Vijyaee Vishwa Tiranga Pyara || Zanda Oonchaa||
Sada Shakti Sarasanewala

d
Premsudha Barasanewala

he
Veeronko Harshanewala
Matrubhoomika Tanumana Sara || Zanda Oonchaa||

is
Shanana Isaki Jane Paye
re S
Chahe Jan Bhale Hee Jaye
B


bl
Vishwa Vijay Karke Dikhlaye
Tab Ho Wey Prana Poorna Hamara || Zanda Oonchaa||
be T
pu
Aavo Pyare Veero Aavo
K

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).
SUMMARY:
to

The Tri colour Flag is flying in the sky. It gives energy and
love to all the brave people of India.
t

To save the pride of India we are ready give up our life for
No

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).

65
 PART-2 THEORY
LESSON - 13
MEANING OF PHYSICAL EDUCATION
Meaning of the following components will be learnt in
this lesson:

d
¾¾ Meaning of Physical Education.

he
¾¾ Definitions of Physical Education.

Introduction:-

is
re S
Physical education is a intergral part of general education,
B
bl
where as general education stresses the theoretical aspects
and physical - education practical as well as theoretical.
be T
pu
K

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.”
to

“Sharira Madhyam Khalu Dharma Sadhanam”

t
No

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
66
 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.”
-Swami Vivekananda

d
“Life without sports is equal to a rotten fruit”

he
EXERCISE
I Fill in the blanks.

is
re S
1. Education is theoretical and physical education is
B
bl
_____________.
2. Regular exercises develop _____________.
be T
pu
3. Physical education helps in the development of body
K

and _____________ .
II Match the followings:
©

A B
1. Fit body immunity
2. Life without sports sound mind
3. Exercise rotten Fruit
to

******
t
No

67
 LESSON-14
KABADDI
The following components will be learnt in this lesson:
¾¾ History of the game Ø Rules of the game
¾¾ Skills of the game

d
he
Introduction:-
Kabaddi is one of the purely indigeneous game that has

is
re S
its roots in villages of India, and developed upto the Asian
B
bl
games. Kabaddi is a game of physical abilities and tactics. It
is simple and least expensive. This game requires small area
be T
pu
and no specific equipements. Strength, agility, concentration
K

and courage are necessary for this game.

©

History:-
It is believed that Kabaddi is played in early “Maha-
bharatha”. It was played in different parts of India, under
different names such as Chudu-gudu, Hututu, Hu-du-du- etc.
to

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”
t
No

 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 meth-
ods are in use.
 In 1950 “All India Kabaddi Federation” was estab-
lished and rules have been reframed.

68
  In 1972 Amateur Kabaddi Federation of India was
established.
 The game Kabaddi was included in Asian Games in
the year 1990 Beijing Asiad.

General Rules of the Game:-

d
1. There shall be 12 players in a team where 7 players

he
are active players and 5 players for substitute.

2. Raider has to start chanting Kabaddi from his court in

is
re S
one breath.
B
bl
3. When all the players of team get out the opponents
be T

team get 2 extra points as “Lona”

pu
K

4. Players shall not come in contact with the resricted

area (Lobbies) except during a struggle.
©

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.
to

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
t
No

seconds iv) Not returning to court within 5 seconds

when all opponents are out. v) Giving instructions
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”.

69
 Important Skills :
a. Offensive skills b. Defensive skills
a. offensive skills / Attacking :
1. Cant 2. Movement
3. Entry 4. Leading leg raid

d
5. Shuffling foot raid 6. Natural leg raid

he
7. Running hand touch 8. Simple toe touch
9. Back kick 10. Side kick

is
re S
b. Defensive Skills :
B
bl
1. Wrist catch 2. Ankle catch
be T
pu
3. Thigh catch 4. Chain catch (positions of the players)
K

4. Position of players :
©

 2 - 3 - 2  2-1-2-2
“Healthy body is Palace for soul”

Introduction of court :- Court should even and soft mud

layer. And There should be 4 to 5 meters free area from the
to

court.

Competitions conducted by Department of Public

t

Instructions in Karnataka and Player categorization

No

for the tournament.(SGFI):-

Dimensions of
Section Gender/Age Body weight
the court
Primary Boys & Girls 11×8 Mtrs 51 k.g. (Boys)
School under 14 years 15 - 5 - 15 = 35 48 k.g. (Girls)

70
 KABADDI COURT

Diagram of court

d
is he
re S B
bl
be T
pu
K
t ©
to
No

71
 Exercises
I Fill in the Blanks.
1. Kabaddi word is derived from _____________ word.
2. Lona means _____________ Points.
3. Cant is a _____________ skill.

d
he
II Tick the appropriate answers among the following
1. Total number of players in Kabaddi ______________

is
re S
a. 7+5 b. 8+4 C. 6+6 D. 9+3
B
bl
2. Bonus point provides a team with ____________ points.
a. 1. b. 3. c. 4 d. 2
be T
pu
3. The game of Kabaddi got its name in the year ______
K

a. 1818 b. 1919 c. 1920 d. 1928

©

III Match the followings:

A B
1. Raiding Skill Koun bada
2. Defensive Back kick
to

3. Kabaddi means Ankle catch

IV Answer the following in one sentence.
t

1. How should be a Kabaddi court?

No

2. Which is Indias ancient sport?

3. How many types of skills are there?
4. 00000

72
 No
t to ©
Kabaddi court.

be TK
B

73
re S

******
pu
bl
ishe
d
 LESSON - 15
KHO-KHO
The following components will be learnt in this lesson:
¾¾ History of the game. Ø Rules of the game
¾¾ Dimensions of Kho-Kho court.

d
he
INTODUCTION:-
The game of kho kho is a purely an indigeneous game.

is
This game is very popular among the people of India and is
re S
fast becoming a national sport.
B
bl
Speed is of utmost important in this game. Abilities like
be T

strength, endurance, agility and team work also play an

pu
important role in this game.
K

HISTORY
©

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

to the Popularity of the game and national pride this game

evolved and developed.
t
No

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
different parts of the country.
74
 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

d
an exhibition game during the 1960 Olympic at Berlin.

he
The kho kho federation of India (KKFI) came in to existence
in the year 1957. This game saw many changes in the year

is
1960. Many skills and techniques were introduced to this
re S
game during that period. In the year 1960 the first national
B
bl
kho kho championship was held at Vijaywada in Andhra
be T

Pradesh. This game also exhibited at the Asian games during

pu
K

year 1982. KKFI and other institutions have been working

hard for the development of this game.
©

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
to

Jr. Boys and Girls 16 mtrs

2. SIDE LINE :- This line indicates the length of the
t

court. Line AB and DC indicates the

No

side line.
Measurment :- Jr. Boys and Girls: 29 mtrs
Sub Jr. Boys and Girls: 25 mtrs.

75
 d
is he
re S B
bl
be T
pu
K
©
to

3. GROUND :- The portion indicated as ABCD in the

t

figure is called as the ground. The

No

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
court (M&N)
76
 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

d
mtrs. Sub Jr. Boys and Girls: 19.90

he
mtrs.
8. CROSS LANES :- Box indicating XY measuring 30

is
re S
cm x 16/14 mtrs are drawn parallel to
B
bl the post line.
be T

9. SQUARES :- There will be 8 squares measuring 30x30

pu
cms. These squares are formed by the
K

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
ADHE and BCGF.
to

11. LOBBY :- A free zone area of 1.50 mtrs around the

ground PQRS.
t
No

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.

77
 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.
GIVING KHO :- An active chaser who gets behind a chaser

d
sitting in a box and taps his back and shouts “kho”

he
FOUL :- When an active player violates any rule it is called

is
foul.
re S
TAKING DIRECTION :- Any direction taken by an active
B
bl
chaser from one post line to the other is called taking direction.
be T
pu
SHOULDER LINE :- An active chaser running in the direction
K

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.
LEAVING THE FREE ZONE :- Losing contact of the ground
in the free zone area with both feet and entering the court by
to

the chaser is called leaving the free zone.

OUT SIDE THE GROUND :- When a dodger loses contact of
t
No

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.

78
 EQUIPMENTS REQUIRED TO ORGANISE A KHO KHO
TOURNAMENT:-
02 poles 
 Score board
Marking rope 
 Time indicator
 Measuring tape  Marking powder
Stop watch  Whistle


d
Score sheet 
 Sports wear

he
RULES OF THE GAME:-
1. After winning the toss the captain of the team should

is
re S
inform the umpires if his team chooses to chase or
dodge.
B
bl
2. At the start of play 3 players of the dodging team should
be T
pu
enter the ground.
K

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.
5. No player sitting in the square should get up from his
square before getting a kho from the active chaser.
to

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.
t
No

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.

79
 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

d
direction of run and give kho to a sitting chaser.

he
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.

is
re S
DURATION OF THE GAME:-
B
bl 1st Innings 2nd Innings
be T

Turn Short Turn Turn Short Turn

pu
Sections BREAK TOTAL
1 Break 2 1 Break 2
K

Men/
©

Women/ 9 9 9 9
5 Min 9 Min 5 Min 55 Min
Jr.boys / Min Min Min Min
girls
Sub Jr./
7 7 7 7
boys / 3 Min 6 Min 3 Min 40 Min
Min Min Min Min
girls
to

EXERSISE
I Fill in the blanks
t
No

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 _________
80
 II Tick the appropriate answer:
1. The word Kho has been derived from the following
word
a). Pyu b Sev c. Que d. shu
2. All India Kho Kho Federation was formed in the
year________

d
he
a. 1967 b. 1977 b. 1957 d. 1987
3. Kho-Kho game was exhibited in the 1936 _________

is
Olympics
re S
a. Beijing b. Berlin c. Athens d. China
B
bl
III Match the following
be T
pu
A B
K

1. Chaser – Defending player

©

2. Dodger – Violation of rule

3. Foul – 30x30 cms
4. Lobby – player of attacking team
5. Square – 1.50 mtrs
to

IV Answer in one sentence

t
No

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?
*****
81
 LESSON - 16
FOOTBALL
The following components will be learnt in this lesson:
¾¾ History of the game. Ø Rules of the game
¾¾ Dimensions of the Football ground.

d
he
INTRODUCTION:
Football is one of the most popular games in the world.

is
This is also called ‘Soccer’. More than 200 countries play
re S
football in the world. This game is a kicking game. Many
B
bl
people like to play football. Passing the ball to teammates,
dribbling, controlling the ball and attempting to kick the ball
be T
pu
into opponents goal are the purposes of this game. The team
K

which scores maximum number of goals in the specified time

is declared winner.
©

HISTORY:
It is believed that the sport of football was in existence
before 500 B.C. Madern football started in 1863. The guardians
of football established “London Football Federation” and called
the sport “Kicking Game.”
to

Federation International de football Association(FIFA) was

established in 1904 at Paris. This Association organized its
t

first world cup at uruguay. All India Football Federation was

No

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.
82
 d
is he
re S B
bl
be T
pu
K
©
to
t
No

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)

83
 Equipments required to Organise the game Football :-
 Ball  Goal Posts  Flags  Whistle  Nets
 Stop watch
1. Ball :-
The circumference of the ball is 68 c.m. to 70 c.m. The

d
weight of the ball is 410 gram to 450 gram. Football is made

he
of synthetic leather. The ball is sperical in shape.
2. Goal posts :-

is
re S
The goal shall be 7.32 mtr (8 yards) wide the height shall
B
bl
be 2.44 mtr (2.67 yards). There shall be a net across the goal
to stop the ball within the goal.
be T
pu
K

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.
fig. 16.1 Flag
GENERAL RULES OF THE GAME :-
to

For the healthy and fair play every sportsman should know
the general rules. It helps in development of the game.
t
No

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.

84
 4. The game should start with the kick off at the center
line.
5. It is a foul, if the ball touches the hand during game.
6. It is ‘Goal’ when the entire ball passes through the
mouth of the Goal post.
7. When the ball goes out through the side line ‘Throw in’

d
will be given.
8. When a defensive player kicks the ball out of field over

he
the end line the offensive team gets a ‘Corner Kick’.
9. For an intentional ‘foul’ within the goal area by the

is
re S
defensive team, ‘A Penalty Kick’ is awarded to the
B
bl
offensive team.
10. D uring the game only three substitution may be
be T
pu
allowed.
K

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.
to

EXERSISE
t

I Fill in the blanks :-

No

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.

85
 II Tick the appropriate answer
1. Weight of the football is ____________
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
___________

d
a. Isu chu b. Chu shu yu c. Mi Suchu d. Kick chu

he
3. The All India Football federation was started at Simla
in the year _____________

is
re S
a. 1947 b. 1938 c. 1937 d. 1949
B
bl
III Match the following
be T
pu
A B
K

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
IV Answer in one sentence :-
1. In early days in Chaina what was football known as?
to

2. When did Football Association founded?

3. In which year the football game was introduced in
t

Olympics?
No

86
 LESSON -17
ATHLETICS
SPRINTS
The following components will be learnt in this lesson:
¾¾ Running events. Ø Rules of sprinting events

d
¾¾ Fouls committed by the sprinters. Ø Track formation

he
¾¾ State, National and International records

is
Introduction :
re S
Athletics is known as the father of all the sporting events.
B
bl
In 400 mtrs standard track one can organize running events,
be T

throwing events, and jumping events.

pu
K

The word “ATHLETIC” is derived for Greek word “ATHLAN”

which means “COMPETITION” A standard track consists of
©

two straights and two curves.

Various Sprinting Events:
100 meters, 200 meters, 400 meters, 60 meters hurdle
race (indoor), 100 meters hurdles, 110 meters hurdles and
400 meters hurdles row.
to

Sprints are divided into 2 catagories

t

1. Short distance sprints - 100m, 200m, 80m, 100 m

No

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.

87
 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:
1. Foul start of any Athlete for the first time has to be
warned and if any athlete does for the second time he

d
will be disqualified from the competetion.

he
2. Cutting of track for advantage of distance means
disqualification.

is
3. Disturbing the other competitiors during the competition
re S
also disqualification.
B
bl
4. If an athelete found drugged during the competition he
be T

will not be allowed to participate in the competition. If

pu
the athlete is found guilty after the competition in such
K

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.

Construction of Track and Measurment:
t to
No

88
 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, National and International Records:

d
State Records (Men Section):

he
1. Lionel Johnas 100 Mtrs Run 10.4 Sec
2. Clifford Joshef 200 Mtrs Run 21.0 Sec

is
re S
3.Uday K Prabhu 400 Mtrs Run 46.6 Sec
B
bl
State Records (Women Section):
be T
pu
1. E. B. Shaila 100 Mtrs Run 11.5 Sec
K

2. Ashwini Nachappa 200 Mtrs Run 23.4 Sec.

©

3 Rosa Kutti 400 Mtrs Run 53.6 Sec.

National Records (Men Section):

100 Meters Amiya kumar mallick 10.26 Sec
to

200 Meters Dharambir sing 20.45 Sec

400 Meters Muhammed Anas 45.32 Sec
t
No

National Records (Women Section):

100 Meters Dutee Chand 11.24 Sec
200 Meters Saraswati Saha 22.82 Sec
400 Meters Manjit kaur 51.05 Sec

89
 International Records Men:
1. Usain Bolt- Jamaika 100 Mt Run 9.58 Sec
2. Usain Bolt -Jamaika. 200 Mt Run 19.19 Sec
3.Wayde Van Niekerk. 400 Mt Run 43.03 Sec

International Records Women:

d
1. Florence Griffith Joyner-USA 100 Mt Run 10.49Sec

he
2. Florence Griffith Joyner-USA 200 Mt Run 21.34Sec

is
re S
3.Marita Koch-East Germany. 400 Mt Run 47.60Sec
B
bl
Famous Athletes of the Karanataka State:
be T
pu
1. Udaya K. Prabhu
K

2. Keneth Powell
©

3. Vandana Rao
4. Ritha Abhram
5. Rosa Kutti
6. Shoba Javur
to

7. Ashwini Nachappa
8. Beena Mol
t
No

9. Angel Mary Joseph.

Exercise
I Fill in the blanks
1. A standard track consist of _________ and _________ .
2. Meaning of the Athlan is _____________

90
 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?
3. Name the renowned sprinters of Karnataka.

d
he
Olypic Motto
Faster, Higher, Stronger

is
re S
*****
B
bl
be T
pu
K

%
t to©
No

91
 LESSON - 18
LONG JUMP

The following components will be learnt in this lesson:

¾¾ Dimension of the landing pit. Ø Take off board
¾¾ Run way Ø Rules for jumping events

d
¾¾ Fouls committed by the Jumpers.

he
¾¾ Records at state, National and International level.

is
Introduction:-
re S B
bl
Long jump is an important athletic event. Children love
this event very much as it provides lot of fun and enjoyment.
be T

Speed, explosive strength of legs and neuromuscular co-

pu
ordination determine an athletes performance in long jump.
K
©

Dimensions of long jump Pit.

1. Long jump pit:-
.....9 to 12 mts ....... Run way 40-45 mts
1.22
1.25
2.75-3

mts
mts
1-3
mts
mts
to

Long jump pit

Fig: 18.1
¾¾ Land area should be filled with a wet sand to the
t

ground surface around the runway.

No

¾¾ Width of the Landing area should be minimum of 2.75

mtrs and maximum of 3.00 mtrs.
¾¾ The landing area should be minimum 9 meters and
maximum 12 meters.
2. Take off board:-
¾¾ Take off board should be made of wood.
¾¾ Measuring 1.22 mtrs to 1.25 mtrs in length and 20cm
92
 width and 10 cm thick. It should be white coloured.
¾¾ It may be located from 1.00 mtrs to 3mtrs away from
the nearest end of the landing area.
3. Run way:-
¾¾ 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

d
5 cm wide line.

he
Basic rules of the event:-
1. If an athlete touchs the front line of the take off board

is
re S
and jumps, the jump is a foul jump.
2. If an athlete runs down the take off board then also it
B
bl
is counted as foul.
be T
pu
3. Each athlete gets 3 chances to take a jump.
K

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.
Fouls:-
¾¾ If an athlete touches the inside line of the take off board
to

then it is foul.
¾¾ If an athlete fails to take his attempt within the alloted
time then the attempt is considered foul and the next
t
No

athlete has been given a chance to take the jump

¾¾ After the jump if an athlete comes back and crosses
take off board then such attempt is considered a foul
attempt.
Records of International level Events:
Men:-
In 1991 USA’s Mike Powell jumped 8.95 mtrs.
93
 Women:-
Galina Chistyakova of Russia Jumped 7.52 mtrs.
Indian Athletes Records:-
Men:-
Ankit Sharma of Uttar Pradesh 8.19 mtrs.

d
Women

he
Anju Boby George of Kerala Jumped 6.83 mtrs.

is
re S
Karanataka state Athletes Records:-
B
Men:- bl
be T
pu
C.Kunjuman jumped 7.86 mtrs.
K

Women:-
©

G.G. Pramila jumped 6.52 mtrs.

Exercise
I Fill in Blanks:-
to

1. The width of the take off board is _________________.

2. The width of the Jumping pit is ________________.
t

3. The national record of Anju Boby George is _____________.

No

II Answer the following in one sentence each:-

1. What is the shape of 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.
*****
94
 LESSON - 19
YOGASANA
SURYA NAMASKAR
The following components will be learnt in this lesson:
¾¾ Meaning of Suryanamaskar and its benefits.

d
Introduction :

he
Suryanamaskar is a set of yogic asanas performed in a
definite order. It is effective in echancing physical fitness,

is
re S
mental health and overall well being.
B
Meaning : bl
be T

Saluting the sun who is the sourse of energy for all living
pu
K

being on the universe. Suryanamskar is essential for mental

concentration and physical fitness.
©

Definitions :-
With an object of keeping oneself alert by co-ordinating
body and mind, a special type of yogic exercise, specially de-
signed by ancient yogis is ‘Surya Namaskar’.
Suryanamaskar should be practised in the morning hours
to

with a prayer to remove the darkness of ignorance and to

get fresh energy. the practice of surya namaskar involves
t

different asana postures, bending backward and forward in

No

10 counts. The breathing is regulated according to bending

and stretching. Puraka and rechaka are systematically done
while performing Suryanamaskara.

95
 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.
3. The performer gets ‘D’ vitamin by doing surya namaskar

d
early in the morning.

he
4. Skin decease, undaigetion problems will solve.
Remember :

is
re S
1. Psychological tension reduces by practice of surya
B
bl
namaskar.
be T

2. Focus on breathing enhances memory.

pu
K

“Arogyam Bhaskarath Ichet” Meaning

“Suryadeva gives us health”
©

Exercises

I Fill in the blanks.

1. Surya namaskar has ______________ asanas.
to

2. It is better to perform surya namaskar in the ______ .

3. Surya namaskar will prevent ____________ pressure.
t

II Tick the appropriate answer

No

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 d. vit A

96
 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?
2. Write 4 benifits of practicing Suryanamaskara?

d
3. Which diseases can be cured through Suryanamaskara?

he
Activities
Ask the Student to practise surya namaskar daily at home.

is
re S
‘Yogah Karmasu Kousalam
B
bl
’ Meaning Doing the work skillfully is yoga.
be T
pu
*****
K
t © to
No

97
 LESSON - 20

YOGA

The following componets will be learnt in this lesson:

¾¾ Meaning of Yoga

d
¾¾ Values of Yoga

he
¾¾ Benifits of Yoga

is
Our body is naturally has the quality of ‘Tamasa’ and the
re S
Atma having the quality of ‘Satwa’ so the performer has to try
B
bl
to bring both together in one way through yoga. That is why
yoga is important to the mind and the body.
be T
pu
K

Meaning of Yoga
“Yoga” means “join” or “bind”. This word yoga derived
©

from “Yuz” and focusing body and mind together is yoga.

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.
to

VALUES OF YOGA :
Generally ‘Value’ means ‘cost’ of ‘rate’. Yoga has its own
t

value and status. Body is well constructed and beautiful. To

No

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 physical 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
98
 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.

d
Remember

he
1. Yoga is related to body, mind and breathing.
2. Regular practice of yoga results in the development of

is
re S
mental strength.
B
bl
Yogah Chitta Vritti Nirodaha’ Means
be T
pu
Yoga controls the fickleness of mind.
K

Advantages
©

1. Regular practice of yoga keeps a way the laziness and

helps in rejuvenating body.
2. Practise of Yogasanas improves the memory power of
the students.
to

3. Helps in improving blood circulatin and enhanees

immunity.
t

EXERCISES
No

I Fill in the blanks.

1. Regular practice of Yoga develops our______________.

2. Yoga derived from ______________.

3. Practice of deep breathing increases our___________.

99
 II Tick the appropriate answer

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

d
he
3. Father of Yoga is ______________
a. Valmiki b. Pathanjali

is
re S
c. Vishwamithra d. Ayyangar
B
bl
III Answer the following in one sentence each.
be T
pu
1. When was yoga sutra written?
K

2. Who wrote yoga Sutra?

©

3. Which body parts are benefitted from yoga practice.

Mind your self.

Practise yoga and be free from
to

diseases
t
No

******

‹ 100
 HEALTH EDUCATION
LESSON - 21
PERSONAL HEALTH
The following components will be learnt in this lesson:
¾¾ Definition of Health Ø Importance of health

d
¾¾ Personal health and cleanliness

he
Health is very important to every individual. Only a healthy
individual can be energetic. And a healthy person can be

is
resourceful.
re S
Definitions of health:
B
bl
¾¾ In general terms, ‘‘Safe and healthy living is health”.
be T

¾¾ According to J F. William. ‘‘Health is quality of life,

pu
which contributes to serve most to live best.”
K

¾¾ According to WHO- “health is not merely the absence

©

of disease but being in a state of mental, physical and

social wellbeing.”
¾¾ It is clear from above definitions that, ‘‘ health is not
just good physical condition but also it is having proper
mental balance.
“Health is Wealth”
to

Importance of health:
¾¾ Growth and development of various body organs
according to age is possible only with good health.
t
No

¾¾ Good health helps to increase the work efficiency of

organic system.
¾¾ Health helps to develop resistance to diseases.
¾¾ Health helps to perform day to day tasks with vigour.
¾¾ Health helps to improve the standing posture and
refrain from physical deformity and handicaps.
¾¾ Health helps to develop the all round personality of an
individual and be a good citizen.
101
 A healthy population is the wealth of the nation
PERSONAL HEALTH AND HYGIENE
The word personal means self or individual. Personal
health can be safeguarded through personal hygiene. Cleanli-
ness and health are like two faces of the same coin.
Cleanliness that can be done by self is called as personal

d
hygiene.

he
Activity:
– Make the list of the personal hygienic activities that can

is
be done by one self.
re S B
“Healthy mind in healthy body”
bl
Cleanliness of body parts should be done as follows—
be T
pu
Cleanliness of Nails:
K

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
to

Activity:
¾¾ Make a list of the practies done to keep the nails clean.
t
No

CLEANLINESS OF TEETH:
Healthy 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.

102
 ¾¾ It is possible to have healthy teeth by brushing twice at
morning as well as night 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.
Sense organs :

d
Here we have to study about of our sense organs namely,

he
skin, eyes, nose, ear and tongue.
CARE OF SKIN :

is
re S
Skin helps to feel the sense of touch and also serves as a
protection to the internal organs and helps to remove waste
B
bl
products from the body in the form of sweat. A healthy and
be T

glowing skin enhances an individual’s beauty.

pu
K
©
to

Fig. 21.2 Cleanliness of skin

The dust particles, bacteria and other small insects in the

t
No

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 :
¾¾ How do you protect your skin in winter? list them.
103
 CARE OF EYES :

d
is he
re S B
bl Fig. 21.3
Eyes are the sense organs which help us to see. Eyes help
be T

us to see the beautiful world around us. They serve as a tool

pu
to gather information about the physical environment around
K

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:
¾¾ Make a list of all the activities done towards protection
of eyes.
to

¾¾ Make a list of all the foods rich in vitamin ‘A’.

Donate eyes, gift sight
t
No

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.

104
 CARE OF NOSE :
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

d
protective layer from all the dust

he
particles and bacteria present in
the air which we take in while Fig. 21.5 Cleanliness of Nose
breathing. When there are some

is
re S
problems with the nose we breathe through our mouth that
is when the bacteria and dust particles enter our body and
B
bl
cause illness. That is why we should protect our nose to see
be T

that clean air enters our body.

pu
K

Activity: Make a list of the activities to keep your nose

clean and safe.
©

CARE OF TONGUE :
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
to

bed with the help of the tongue cleaner. It will avoid the bad
smell of our mouth.
t
No

Activity: Take the help of your parents to clean your

tongue.
Donate eyes after death

105
 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.

d
5. Keep your nails short using a nail cutter once a week.

he
6. Brush your teeth atleast twice a day.
7. Consume foods rich in Vitamin ‘A’ for better vision.

is
8. Do not insert pieces of chalk, grains, pins or other
re S
things in your nose and ears.
B
bl Exercise
be T
pu
I Tick the appropriate answer.
K

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
to

of the same coin.

a. two b. four c. one d. three
II Match the following.
t

1) Healthy citizen is the good for skin

No

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?

106
 LESSON - 22
PERSONAL SAFETY

The following components will be learnt in this lesson:

¾¾ safety on roads Ø Safety in schools
¾¾ Safety in playground Ø Safety at home

d
he
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

is
re S
these types of day to day accidents is called personal safety.
B
bl
Accidents usually take place due to an individual fault, his
carelessness or due to a haste. By following some rules one can
be T
pu
avoid these sort of accidents. The safety rules followed by an
K

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:
Many people lose their lives and many others become
physically handicapped due to the accidents taking place on
roads. In order to avoid these accidents on road the safety
to

rules are as follows :

SAFETY RULES TO BE
t

FOLLOWED ON ROADS:
No

¾¾ Always walk on the

right side of the road.
¾¾ Always walk on the
footpath meant for
the pedestrians. Fig. 22.1 Zebra crossing
¾¾ Always use the “zebra
crossing” lines while crossing the roads.

107
 ¾¾ Always follow the road signals while travelling by
vehicles.
¾¾ Always overtake the vehicles from the right side only.
Activity: Make list of some of the safety rules to be followed
on the road.
“Urgency leads to accident”

d
SAFETY MEASURES TO BE FOLLOWED IN SCHOOLS:

he
If the students maintain discipline and patience many
accidents can be prevented in the schools.

is
re S
¾¾ Safety measwres to be followed by student and schools.
B
bl
¾¾ Do not touch open electric wires.
be T

¾¾ Be carefull when using sharp

pu
or pointed instruments.
K

¾¾ Take full precautions while

©

handling chemicals and

glass equipments in the
laboratory. Fig. 22.2 Open wire
¾¾ Do not go near the areas
where the danger boards are kept.
¾¾ Be carefull while running in the corridors or while using
to

the staircases. In such places steel grills or cement

barricades should be used.
t

Activity: Make list of some of the safety rules to be followed

No

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.
¾¾ Take precautions while playing cricket, Hockey or using
javelin,discuss,shotput etc.
108
 ¾¾ They should not play under hot sun, raining, hard
surface and which should not full of small stones.
¾¾ While playing on a wet ground sprinkle enough saw
dust on the wet patch of the ground.
¾¾ Use protective gear like helmets, gloves, pads and use
proper shoes as per the requirement of the game.
¾¾ Always play under the supervision of a teacher.

d
he
Activity: Make a list of some of the safety rules to be followed
in the ground.

is
“Read for knowledge, Play for health”
re S B
bl
SAFETY RULES AT HOME:
be T

Children spend most of thei r time at home. This is where

pu
a lot of children meet with incidents which are dangerous
K

and harmful. Parents should always be vigilant towards such

©

incidents.
SAFETY RULES TO BE FOLLOWED AT HOME BY CHILDREN
AND PARENTS:
¾¾ Teach the children to keep themselves away from
matchbox, kerosene and gas.
to

¾¾ Use precautions while using electrical appliances.

¾¾ Keep cleaning products such as bleaching powder,
floor cleaners and poisons used to kill rats out of the
t
No

reach of children.
¾¾ Hand gloves have to be used and hands should be
washed with soap after using some chemical products.
¾¾ 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.
109
 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.

d
* Keep the children away from dangerous things.

he
Exercise

is
re S
I FILL IN THE BLANKS:
B
bl
1) Use of ________ should be done while crossing the roads.
be T

2) Overtaking of vehicles should be done from the

pu
___________ side.
K

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
_______________.
II Tick the appropriate answer:
to

1) While we crossing the roads always use the section un

markerd for ____________.
a) Vehicles b) Animals c) Two wheelers d) Pedestrians
t
No

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

110
 III Match the following:
A B
1) Sports for health walk on the left side
2) Haste is books for knowledge
3) While walking on the roads the cause for accidents

d
IV Answer the following in one sentence each :

he
1) What does personal safety mean ?
2) Make list of any safety measures to be followed on road.

is
3) How do accidents take place.
re S B
bl
It is important to play with determination to win rather than
be T

mere participation.
pu
K
©

*****
t to
No

111
 LESSON - 23
FIRST AID

The following components will be learnt in this lesson:

¾¾ Meaning of first aid Ø Importance of first aid

d
¾¾ Tools for first aid Ø Golden rules of first aid

he
Today life is uncertain. Due to large number of vehicals
and large population accidents are common.

is
re S
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
B
bl
person who has met with an accident.
be T
pu
IMPORTANCE OF FIRST AID:
K

¾¾ Protect the injured by stopping bleeding.

©

¾¾ Reduce the intensity of pain.

¾¾ To give moral support and confidence to the victim.
¾¾ Enhances self confidence of the victim by giving him
confidence.
¾¾ Helping him to get further treatment.
to

First aid saves the life of persons who meet with accidents-
immidiatly.
t

Equipments used in first aid:

No

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. Fig. 23.1 first Aid Box

112
 GOLDEN RULES OF FIRST AID:
¾¾ The person giving first aid should have training in giving
first aid or atleast know the procedure of treating an
injured person.
¾¾ Give artificial breath if necessary
¾¾ Give treatment as per the intensity of the injury.

d
¾¾ The person giving first aid should not be in a hurry.
¾¾ The person giving first aid should not allow people

he
to crowed around the injured person which helps in
provides fresh air to the victim

is
re S
¾¾ Stop bleeding if any: immediately
B
bl
¾¾ If the injured person is unconscious then a little water
should be sprinkled on his face and bring him to a
be T
pu
conscious state and then start to give first aid.
K

¾¾ Give confidence to the injured and his relatives.

¾¾ Transport the victim to the hospital along with first aid
©

as early as possible.
¾¾ 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.
to

‘Know this’
• The first aid service was started in the year 1879 in
t

England by the “St Johns Ambulance” association.

No

• 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.

113
 Need not expect the first aid and donot neglect the
petients.
I Fill in the blanks.
1. _____________ Association started first aid for the first
time.
2. First aid helps in saving the ________________ of a

d
injured person.

he
II Tick the appropriate answer.
1) While giving first aid the patient should be given
__________________________

is
re S
a) Fear b) Confidence
B
bl
c) Self belief d) Motivation
be T

2) First aid help in avoiding____________of victims.

pu
a) Betterment of condition b) Worsening of condition
K

c) Stable of condition d) Strengthening of condition

©

3) First aid means __________________

a) Prior Treatment
b) Treatment given after the doctors intervention
c) Long term treatment
d) Accidental treatment.
to

III Match the following:

A B
t

1) Frist Aid for 1879

No

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?
*****
114
 NATIONAL INTEGRATION
LESSON - 24
NATIONAL FLAG
The following components will be learnt in this lesson:
¾¾ Discription Ø Occassions of Usage

d
Introduction : Every country has a national flag of its own.

he
It inculcates a sense of pride in every citizen. Protecting the
national flag is every individual’s duty. The tricolour flag

is
symbolically represents our freedom. It brings people together
re S
of different castes, creed and culture under one umbrella and
B
bl
signifies unity of the people in the country. It instils national
pride among all individuals. The national flag serves as a
be T
pu
representation of our country at the international level.
K

ORIGIN OF NATIONAL FLAG:

¾¾ In the year 1907 a handful of patriotic individuals formed
©

the National flag.

¾¾ In the year 1916 some Hindu youth formed a flag made of 5
red and 4 green colours.
¾¾ A flag made of 3 colours and a wheel at the centre was formed
in the year 1921.
to

¾¾ 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.
t

¾¾ The constitutional committee approved the present ‘‘tricolour’’

No

flag on 22nd july 1947.

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.

115
 ¾¾ Saffron : Denotes Strength and Sacrifice.
¾¾ White : Denotes truth and peace.
¾¾ Green : Denotes Prosperity
Ashok Chakra : It is a wheel with 24
spokes. It has been taken from the
Ashok sthamba at Saranath. The 24

d
spokes indicated 24 hours of a day
and also denotes the progress of our

he
country. The blue colour of the wheel
denotes the blue sea and sky.

is
fig. 24.1
re S
Occasions in which the National
B
bl
flag is used:
be T

¾¾ The hoisted flag should always be honoured and

pu
properly displayed.
K

¾¾ The flag should be made to fly from sunrise to sunset.

©

¾¾ The National flag may be hoisted daily on all

the Government and government recognized
institutions in a proper way.
¾¾ It is compulsory for all schools and colleges to hoist
the national flag on national festivals like 15th August
to

and 26th January.

In International sporting events the national flag of the

t
No

gold medal winning team/individual will be hoisted and

the national anthem will be played.

“Medals and prizes are the possession of

achivers and not of lazy persons.”

116
 LESSON - 25
NATIONAL ANTHEM
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

d
48 to 52 seconds. This song was constitutionally declared as

he
the National anthem in the year 1950 January 24th.
Jana Gana Mana Adhinayaka Jayahe ‫׀‬

is
Bharat Bhagya Vidhata ‫׀׀‬
re S
Punjab Sindhu Gujarat Maratha ‫׀‬
B
bl Dravid Utkala Vanga ‫׀׀‬
be T

Vindya Himachala Yamuna Ganga ‫׀‬

pu
K

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... ‫׀׀‬
to

Jaya Jaya Jaya Jaya he…. ‫׀׀‬

SUMMARY:
t

You are the ruler of the minds of all people, dispenser of

No

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.
117
 Exercises
I 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.

d
II Tick the appropriate answer.

he
1. Date on which the National flag was officially hoisted
a) July 22 nd 1947 b) Jan 20 th 1947

is
c) June 22 1947 d) July 22 1948
re S
2. Ashok Chakra is at the centre of the strap with the
B
bl
colour
be T

a. Saffron b. White c. Green d. Blue

pu
3. Only the first _________ lines are taken from the
K

Geetanjali
©

a. 13 b. 15 c. 10 d. 14
III Match the Following.
A B
i. Saffron 48-52 Seconds
ii. National Anthem National festival
to

iii. White Sacrifice

iv. January 26 truth
t
No

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?

*****

118