Government of Karnataka

Physical Education

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Seventh Standard
(Revised)
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Karnataka Text Book Society (R.)

100 Feet Ring Road,
Banashankari 3rd Stage, Bengaluru-560 085

i
 PREFACE

“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

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purpose in any fashion even if it meant going down to the depths of
the ocean, meeting death face to face.” _ Swamy Vivekananda

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Swamy Vivekananda’s concept of education could be realized only
when the system of education provides opportunities for the learner
to train his/her body on healthy lines, acquire useful knowledge and

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competence to translate this knowledge into producing useful goods
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and services and a strong spirit with the power of Dhi.
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The first aspect of education is taken care of physical education,
health education and yoga. All the three form part of the curriculum
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recently revised, based on the principles of NCF 2005 and KCF 2007.
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Physical education has been a part of the curriculum from class I to
K

X. It is made formal from class VI.

Accordingly textbook committees have been formed with
©

representation from universities, colleges and schools. The syllabus

for each class includes physical exercises, sports, games and yoga.
The textbooks provide practical suggestions to the learners about
various physical activities, sports and games. “Learning by doing” has
been the guiding principle in each of the activities provided.
It is for the first time that Physical Education has been made an
examination subject and CCE is extended to this subject. Procedures
to

of evaluation both summative and formative have been evolved.

Teachers are going to be trained in these aspects.
The Textbook Society expresses grateful thanks to the Chairpersons,
Members, Scrutinizers, Artists and the members of the State Editorial
t
No

Board for helping the Textbook Society in producing these books. The
Society also thanks the printers for bringing out the books in a very
attractive form.

G .S .Mudambadithaya
Coordinator Nagendra Kumar
Curriculum Revision and Managing Director
Textbook Preparation Karnataka Textbook Society®
Karnataka Textbook Society® Bengaluru, Karnataka
Bengaluru, Karnataka
ii
 CHAIRMAN’S NOTE

Physical Education, with its varied topics and activities, has been
an integral part of the curriculum, and plays an important role in
the life of a student. Physical Education is an indispensable part of
education enables the holistic development of the child. Today there
are books which have scientifically designed lessons on physical
education ways of evaluating it and explanation of the practical and

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theoretical aspects of the subject. It is a well-known fact that great
souls of yore through the practise of yoga and pranayama, could

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discern all the events of the world seated at one place. The attempts
being made today to improve physical stamina and thereby eradicate
ailments and bad habits from society are highly appreciable. Efforts

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are being made through Physical Education to cultivate physical,
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mental, emotional, intellectual and spiritual awareness among
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students. The Karnataka government as recommended in the report
of Dr.L.R.Vaidyanathan has prepared Physical Education textbooks
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under the chairmanship of Dr. Anand Nadiger and made physical

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education an examination subject in primary and high schools from
K

6th standard to 10th standard. For this to be implemented, trained

teachers and proper playgrounds are necessary. The Education
department is looking into this matter.
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After scrutiny of the prepared study material and topics,the

Karnataka Textbook Society, within the framework of NCF- 2005
and KCF- 2007 has, produced revised Physical Education textbooks
for classes 6th to 10th. I thank the Managing Director and Co-ordinator
of Karnataka Textbook Society for giving me this opportunity to
prepare the revised textbook. I hope the text lends itself to easy
to

teaching by teachers and happy learning by students. I welcome all

suggestions and opinions regarding the textbook.

This textbook has been produced after fruitful discussions by all

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the committee members, and their experiences and opinions have

No

been incorporated in the text. I express my gratitude towards all the

textbook committee members, the Co-ordinator and the Karnataka
Textbook Society officials who extended their whole-hearted support
in bringing out this textbook.

Prof. Shankar Narayan

Chairman

iii
 Text Book Committee
Chairperson:
Prof. B.N Shankar Narayan, Physical Education director (R) Bengaluru University
Members:
Sri. N.F Chakrapani, Physical Education Teacher, Government High School,
Aralikatte Belagavi Taluk and District.
Sri. A. Janardhan, Physical Education Teacher, Government High School,
Bijuwara, Devanahalli Taluk Bengaluru District (R)

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Smt. C.D Pramela, Physical Education Teacher, Government Model Primary
School Nayandana Halli Bengaluru South

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Sri. A.R Yogananda Murthy, Physical Education Teacher, Government Pre Uni-
versity College, Kannali, Mandya Taluk and District.
Sri. G. Venkata Raju. Physical Education Teacher (R) Okkaliga Sangha High

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School Srigandada Kavalu Group of Institutions, Bengaluru
Scrutinizer:
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Sri. R.M Badiger, Physical Education Lecturer, Government Teacher College,
Belagavi
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Artist
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Sri Sanjay D. Shetty, Drawing Teacher Srivalli High School, Chitrapura, Bhatkal
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(Tq) Uttarkannda
Translation Committe (English)
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Smt. Geetha Sreenivasan, E.L.T Expert, 5th phase, J.P. Nagar. Bengaluru.
Sri.S.S. Biradhar, Physical education Teacher, Govt High School. Yentaganahalli,
Nelamangala Taluk, Bengaluru Rural D Bangaluru
Sri. Pillappa Y. Physical education teacher, Govt High School, Audogodi,
Bengaluru South-3, Bengaluru -30
Editorial Board Members
Sundra Raj Urs, Proffesor, Physical Education Research and Study division,
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Bengaluru University
Sri. M.V. Ramakrishnayya, lecturer (R) D.I.E.T., Bengaluru Urban District.
Chief Co-ordinator :
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Prof. G.S.Mudambadithaya, Curriculum Revision and Textbook Preparation,

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Text Book Society, Bengaluru.

Chief Advisors :
Sri Nagendrakumar, Managing Director, Karnataka Textbook Society, Bengaluru.
Smt. Nagamani, Deputy Director, Karnataka Textbook Society, Bengaluru.
Programme Co- ordinator :
Smt. Bhagyavathamma M, Asst. Director, Karnataka Textbook Society, Bengaluru.

iv
 About the Review 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 one to ten, announced, in
his 2014-15 budget speech of constituting an expert-committee, to
look into the matter. He also spoke of the basic expectations there
in, which the Textbook experts should follow: “ The Textbooks should

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aim at inculcating social equality, moral values, development of

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personality, scientific temper, critical acumen, secularism and the
sense of national commitment”, he said.
Later, for the production of the Textbooks from class one to tenth,

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the Department of Education constituted twenty seven committees
and passed an order on 24-11-2014. The committees so constituted
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were subject and class-wise and were in accordance with the
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standards prescribed. Teachers who are experts in matters of subjects

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and syllabi were in the committees.
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There were already many complaints, and analyses about the

Textbooks. So, a freehand was given in the order dated 24-11-2014
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to the responsible committees to examine and review text and even

to prepare new text and review if necessary. Afterwards, a new order
was passed on 19-9-2015 which also give freedom even to re-write
the Textbooks if necessary. In the same order, it was said that the
completely reviewed Textbooks could be put to force from 2017-18
instead of 2016-17.
to

Many self inspired individuals and institutions, listing out the

wrong information and mistakes there in the text, had send them to
the Education Minister and to the ‘ Textbook Society’. They were
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rectified. Before rectification we had exchanged ideas by arranging

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debates. Discussions had taken place with Primary and Secondary

Education ‘ Teacher Associations’. Questionnaires were administered
among teachers to pool up opinions. Separate meeting were held
with teachers, subject inspectors and DIET Principals. Analytical
opinions had been collected. To the subject experts of science, social
science, mathematics and languages, textbooks were sent in advance
and later meeting were held for discussions. Women associations

v
 and science related organistation were also invited for discussions.
Thus, on the basis of all inputs received from various sources, the
textbooks have been reviewed where ever necessary.
Another very important thing has to be shared here. We
constituted three expert committees. They were constituted to make
suggestions after making a critical study of the text of science,
mathematics and social science subjects of central schools (N.C.E.R.T),
along with state textbooks. Thus, the state text books have been

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enriched basing on the critical analysis and suggestions made by
the experts. The state textbooks have been guarded not to go lower

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in standards than the textbooks of central school. Besides, these
textbooks have been examined along side with the textbooks of
Andhra, Kerala, Tamil Nadu and Maharashtra states.

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

©

doing so, the curriculum frames of both central and state have not
been transgressed. Besides, the aspirations of the constitution are
incorporated carefully. Further, the reviews of the committees were
once given to higher expert committees for examination and their
opinions have been effected into the textbooks.
Finally, we express our grateful thanks to those who strived in
all those 27 committees with complete dedication and also to those
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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
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it’s logical completion. We thank all the members of the staff who
No

co-operated in this venture. Our thanks are also due to the subject
experts and to the associations who gave valuable suggestions.
Narasimhaiah Prof. Baraguru Ramachandrappa
Mangaging Director Chairman-in-Chief
Karnataka Textbook Society Textbook Review Committee
Bengaluru. Bengaluru.

vi
 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.

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

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

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Sri Venkataraju, Physical Education Teacher (Rtd.) “Nisarga’, 317, Vishwaneedam Post,
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Vinayaka School Road, Anjananagara, Magadi Road, Bengaluru.
Sri K Kittanna Rai, Physical Education Officer (Rtd.) ‘Avani’ House, Perabe Village,
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Putturu Taluk, Dakshina Kannada
Smt M K Susheela, Physical Education Teacher, Government Higher Primary School,
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Bangarappa Nagar, Bengaluru South-1

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Artist :
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Sri Arogya Swamy, Drawing artist and Designer, No. 31, 7th cross road, Nagadevanhalli,
Jnanabharati Post, Kengeri, Bengaluru.
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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
Colony, Dharwad.
Translators
to

Dr. Gajanana Prabhu B. Assistant Professor, Dept. of studies and Research in Physical
Education, Kuvempu University, Shankaraghatta, Shivamogga.
Sri Rohan D’costa, Director of Physical Education, Government First Grade College,
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Hole honnuru.
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Sri Venkataraju, Physical Education Teacher (Rtd.) “Nisarga’, 317, Vishwaneedam Post,
Vinayaka School Road, Anjananagara, Magadi Road, Bengaluru.
Chief Advisors :
Sri Sri Narasimhaiah, Managing Director, Karnataka Textbook Society, Bengaluru.
Smt. Nagamani C, Deputy Director, Karnataka Textbook Society, Bengaluru.
Programme Co-ordinator :
Smt Bharathi Sreedhara Hebbalalu, Senior Asst. Director, Karnataka Text Book
Society, Bengaluru.

vii
 CONTENTS

Practical

Part Sl.No Title Page No. Periods

I Group games 24

1 Kabaddi 1

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2 Kho-kho 6

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3 Football 12

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II Athletics 12
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Shotput
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5 20
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III Rhythmic activities 05

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6 Hindi lazium. 25

IV Yoga 18

7 Surya Namaskar 31

8 Yogasana 35
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9 Pranayama and Mudras 47

V 10 Marching 53
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11 Recreational Games 58 05

12 National Integration 67 02

viii
 CONTENTS

Theory

Part Sl.No Title Page No. Periods

I 1 Physical Education and objectives of 69 01
Physical Education

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II Group Games 18

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2 Kabaddi 71
3 Kho-kho 76

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4 Football 82
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III
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5 Relay 86
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6 Shotput 89
IV Yoga 11
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7 Yoga- The Art of Living 94

V Health Education 11
8 Health Education 98
9 Ideal Posture 101
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10 Necessity of Balanced nutritious 104

food and blanceddiet of sports persons
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11 Healthy Habits 108

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12 First Aid 110

VI National Integration 03
13 Regional Festivals and National Festivals 114
14 National Integration 121

ix
 Part - I Practical
Group Games
Lesson-1
Kabaddi

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Kabaddi is a game of intelligence and sharpness. You

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learnt attacking offensive skills like raid, cant, entry,
movements of raider, leg movements, leading foot and

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defensive skills like wrist catch, ankle catch, knee catch,
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thigh catch, chain catch etc. in the previous class. Here
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two types of skills are introduced.
1. Offensive skills : Scooping hand touch, combination
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raid, escape below the chain, anti-pushing tactic.
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2. Defensive skills : Pushing tactics, chain catch.

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Now let us learn the skills of lead-up activities.

Students should go around the kabaddi court by
hoping, dancing, shuffling the legs doing combination
raid by saying kabaddi, kabaddi. All the parts and joints
of the body become free.
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Remember:- A healthy person is an asset to the nation.

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 1. Offensive skills
(a) Scooping hand touch:
This skill is popular and
the most commonly used.
Here the raider, during a
raid, extends his hand as
far out as possible and try

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to touch the opponents. To
implement the skill, the

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raider should have quick
leg movements and

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should posses the ability to stretch out his hand and with-
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draw it as rapidly as possible.
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(b) Combination raiding:-
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Raider starts the cant

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from his court and plays
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according to his comfort.

Shuffling the legs front
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and back without losing

cant, the body should
bend forward observing
and anticipating the
anti-raiders defensive
tactics.
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(c)Escaping below the

chain: Here chain forma-
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tion (joining hands) is done

No

in different ways to attack

the raider. Immediately, the
raider should use his
muscle strength and break
the chain or slip under the
chain and escape.

2
 Even after using his strength if he is unable to escape,
there is another technique of escaping. Suddenly he can
fly up towards the middle line. The opponents would not
have expected this type of escape.
(d) Pushing anti-tactics:- In this defensive skill, it is very
important that the raider keeps complete control on his
body which means the raider is made to go out of the line.
This is called anti-tactic.

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Defensive skills:-

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(a) Pushing:
(b) Tactics

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(c) Chain catch
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a.) Pushing: Intentionally pushing an opponent out of
the court is against the
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rules of Kabaddi. Even
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then this is one of the

common defensive skills
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used by a defender. While

performing this skill, the
following limitations
should be observed.
1. The rider should
be blocked com-
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pletely.
II. With the assistance of other players the raider
has to be lifted off the ground.
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No

III. The defender should be in contact with the

raider, till he goes out of the court.
b. Tactics:- Kabaddi is a combination game of strength,
intelligence and tactics. There are two types of tactics.
a) Raider tactics.
b) Tactics of anti raider

3
 (A.) Raider tactics:-
(1) Assessing the defensive pattern of the opponents.
(2) Identifying the weakness of the opponent,
raid(play) more in that area.
(3) Control the body and always lean slightly towards
the centre line.
(B) Tactics of anti-raider

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(1) Observing the feet movement and weakness of the
raider, use anti-tactics to defeat (catch).

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(2) Changing the defensive tactics in accordance with
the skill of the raider. (to catch hands, legs, thigh)

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(3) Changing the chain formation according to the
movement of the raider.
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(4) Avoid unnecessary struggle.
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(C) Chain catch- This skill is necessary to catch hold of
the raider sucessfully. Chain catch enables all the players
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in the cahin to catch hold of the raider when he rushes

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towords a weak player. It helps to stop the apponent from

escaping and reaching the middle line by adopting the
2-3-2 and 2-2-2-1 pattern.
Some lead up games
Many skills, tactics
and anti tactics should
be practised in lead
to

up games for the stu-

dents.
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1. Circle Kabaddi:- Mark

No

a circle on the play-

ground. Identify the
centre line and divide into two groups. Spelling (saying)
Kabaddi, Kabaddi from the centre line, the raider should
go to the opponent's court and try to touch them.Only the
anti-raider who has been touched by the raider will have
to try to catch the raider. Others cannot help him.

4
 Rules:
1) The game is started immediately when the teacher
blows the whistle.
2) This game can be played deciding time and lona.
3) Centre line is called cant line.
4) Which ever team touches maxium number of raiders,
that team wins.

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2 Backward run relay Kabaddi

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Divide the students into two/four equal groups. When
the teacher gives

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command, the first
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student in both the
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teams says Kabaddi,
kabaddi and runs
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around Indian club or

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(any other thing) and
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returns running back-

ward, claps his
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team-mate and sits

behind. The team-mate
who took the clap should play the same as first one played.
Likewise both the teams should continue the game. The
team which completes first is the winner.
Rules:
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(1) Till the team-mate comes and claps, the next player
should not run.
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(2) The player who have played, will stand behind the
No

line.
(3) Two lines should be marked at a distance of 25
feet in the playground
Remember:- According to Herald Baro,"Games,excercises,
dance and other activities that make a person to the
achieve goal of education is called Physical Education"

5
 Lesson - 2
Kho-Kho

Introduction: Kho-Kho is considered to be a form of

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conditioning activity suited for all other games. In the

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previous class, you have learnt the method of giving
kho. Now let us learn about chasing skills, tapping from
the back, surprise attack and escaping method etc.

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Chasing skills
B
I.
1. bl
Rushing to the pole from the third square.
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a) The chaser's skill
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b) Running/defensive skills.
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2. Tapping from the back

a) Heel touch
b) Shoulder touch
c) Tapping defensive skills
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3. Surprise attack
4. Countering surprise attack
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5. Making a pole dive

No

a) Pole dive after taking two steps.

b) Pole dive after taking three steps.
6. Countering the pole dive
7. Judgement kho

6
 I Chasing Skills
1) Rushing to the pole from the third square.
a) The chaser's skill :
The attacker (chaser) after receiving the kho will rush
with great speed towards the dodger who is running to
the pole. He will try to chase by reaching with his arms

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forward, keeping a distance of about half a foot from
the centre line.

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b) Running / Defensive Skills :

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After receiving kho, the active chaser attacks directly
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towards the pole, the one who is running escapes from
B
bl
the attack from first square and between the pole. In
case the active chaser gives kho to the player in the
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second square, active runner should not run between
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pole and first square, looking at chaser, should run

and stand near the pole.
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2. Tapping from the back:

When the active chaser is quite close to the runner,
and depending on
the situation,
controlling the
to

speed,bends
forward and tries
to touch any part
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No

of the runner, it is
called tapping.

7
 a) Heel tapping : -
When the defender crosses the centre line, the chaser
bends the body forward and touches the heel of the
defender by the nearest hand. This is easy because while
the defender's body bends forward, the heel remains back
(behind).
b) Shoulder touching : -

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When the active defender enters the middle line and

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runs parallel to the active chaser on the other side, the
chaser can stretch his nearest hand and touch the
shoulder of the defender.

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c) Tapping defensive skills : -
B
bl
When the active chaser tries to tap the defender, the
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defender tries to fake by doing body feints and change the

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chaser's direction. In the event of leg tapping, the runner
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skips forward by pulling the leg forward and moving the

heels in a forward direction.
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3. Surprise attack:-
This is a chasing skill used by active chaser which can
be performed any time during a match. During the course
of an innings, when the defender who is not being chased
is not paying attention to the chaser, the chaser tries to
to

touch that defender by sudden charge. This is called

surprise attack. This skill is used according to the
t

situation and not pre-planned.

No

4. Countering surprise attack:-

During a game situation the defender should observe
the chaser carefully. When the need occurs, the dodger
should keep changing his position to escape.

8
 5. Pole dive :-
The chaser should take the support of the pole and
touch the dodger, when he turns around the pole and is
close to the centre line.
Types of pole dive:-
a. Pole dive after taking two steps (Distal Method):-

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The active
chaser who takes

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kho in the eighth
square, for pole

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dive takes the leg
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opposite to the
B
direction
bl
travel, placed
of
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first towards
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the pole, the

second step is
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taken in the free

zone, simultaneously the chaser takes support of the pole
with right thigh and hooking the elbow of left hand around
the pole and leans across the centre line, simultaneously
he swings the free arm parallel to the ground.
Likewise when pole dive is taken to the left, the chaser
to

takes the support of pole with right hand and left thigh.
Simultaneously keeping his left arm parallel to the ground.
t

b) Pole dive after taking three steps (Proximal method):-

No

The active chaser who receives kho in the eighth square

pole dives, taking first step towards the pole, with the leg
nearest to it, the second step is a big one, with the third
step placed inside the free zone. (simultaneously the chaser
takes the support of the pole as said above in the distal
method).

9
 6. Countering the pole dive :-
When the defender confirms the pole dive of the active
chaser, the defender should push the pole and take two
steps beside the pole and should cross the centre line at
the back of the eighth player.
If the chaser, one who pole dives does not go around
the pole and moves in the same direction back, to catch

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the dodger, the dodger stands observing behind the eighth

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players and returns to the pole.
7. Judgement kho : -

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When active chaser, chases the defender till the eighth
square and when active dodger is near (closer) to the pole,
B
bl
the chaser fakes as if living kho to the team-mate. After-
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wards to catch the dodger, the chaser makes judge kho.

pu
This skill is helpful to make out the dodgers.
K

If the defender is close to the pole, the active chaser

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can fake defender by acting as if giving kho to the eighth

player and can pole dive. The active chaser can fake and
give kho to the chaser.
t to
No

10
 Practising the skills in game situation
From the third kho, entering between the pole,
tapping, faking, sudden attack., pole dive and method of
third and sixth kho. All these skills should be practised
practically, by the students.
Warming up activities:-
1. Running on the spot.

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2. Run, touching all the lines in between the poles.

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3. Practice of pole dive and pole turning.

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4. On left and right side, run backwards and sidewards.
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bl
5. Climbing up and down the steps continuously.
Points to remember:-
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1. Chaser _
active attacker
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2. Dodger _ active defender

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3. Use wooden poles painted white

4. Sitting method - a. Parallel toe method
b. Bullet toe method.
Activities:-
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1. Can the chaser catch the dodger stepping on the

centre line? Discuss in the class.
t

2. Can the sitter stand up, when the chaser comes to

No

catch active runner? Discuss with friends.

3. When the first three defenders are out, before how
many kho's should the next three defenders enter
the court? Discuss.
*****

11
 Lesson - 3
Football

Introduction:- Football is a popular game played by the

maximum number of countries all over the world. This

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game includes the skills of speed running, movements

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of feet and endurance. In this class, let us learn some
skills like the chip, kick, heading etc.,

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1. The chip (short pass and long pass):-
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a) Short Pass:-
B
bl
1. Approach the ball from behind about 2-3 steps.
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2. The left leg should be placed about 9-10 inches

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behind.
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3. Bend the left knee a little and lean the body slightly
©

towards right.
4. Lean the body forward, bending slightly towards
right and extend the arms to the right.
5. Keeping an eye on the ball, bring the right leg
forward, so that the knee is over the ball.
6. Pointing your right foot down, kick the ball
to

making contact at the centre and below the ball.

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No

12
 b) Long Pass:-
1. Approach the ball from behind about 2-3 steps.
2. The left leg should be placed about 9-10 inches
behind the ball.
3. Bend the body slightly close to the left knee.
4. Lean upper body slightly backwards and to the
right. Extend the arms to the right.
5. Keeping an eye on the ball, bring the right leg

d
forward, so that the knee is over the ball.

he
6. Pointing your foot down, kick the ball making
contact at the centre and below the ball.

is
7. As you kick, the body is leaned slightly backward.
re S
8. After the kick, follow through with your leg
B
bl
continuing its swing, till it reaches about waist
level.
be T
pu
K
©
to

2) Trapping the ball by chest:-

t
No

13
 1. Observing the direction of the ball.
2. Trapping the ball by chest.
3. Sliding the ball from chest, drop it near the leg
4. Passing the ball to the co-player.
3) Full volley kick and half volley kick

d
is he
re S B
bl
be T
pu
K
©

Villey : Kicking the ball before it bounces

Half Volley: Kicking the ball that has bounced in air.
1. Move towards the direction of the ball dropping to
the ground.
to

2. Raise the right thigh to the waist level.

3. The lower part and foot of the right leg should be
t
No

bent towards the ground.

4. Before the ball comes in contact of the ground, kick
the ball forcibly with right leg front or up.
5. After kicking the ball, rise the lower part of right leg
to the waist level.

14
 4) Heading:-

d
is he
re S B
bl
1. Move towards the direction of ball.
be T

2. Jump and contact with forehead.

pu
K

3. Push the ball forcibly towards the passing

direction.
©

Activity: Practise stopping the ball, short pass, long

pass, kicking the ball to the right and left, Similarly,
practise with right and left leg.
t to
No

15
 Lesson - 4
Atletics

Relay

Introduction:- Relay is a popular group game. Let us

d
learn the practical method, skills and rules here.

he
There are two types in baton exchange method:-
1) Visual method:- The outgoing runner keeps his eyes on

is
re S
the incoming runner and collects the baton from his
B
hand.
bl
This method is used in 4x 400 m relay.
be T
pu
K
©

2) Non-Visual Method:- The outgoing runner takes the

baton to his hand without looking at the incoming run-
to

ner. This method is used in 4x100 m relay. Non-visual

method)
t
No

16
 Methods of exchanging techniques:-
1) Upward pass technique:-
This baton exchange method is very popular.
Steps of learning relay:-
To teach the techniques of relay game to the juniors
and new comers, Practice methods of some activities are
given below. This helps the runner to develop specific skills.

d
is he
re S B
bl
be T
pu
K

Method-1 Method-2
©
to

Method-3 Method-4
t
No

Method-5 Method-6

17
 d
he
Right baton exchange

is
re S B
bl
be T
pu
K
©

Wrong baton exchange

Activity:
A. Trying to catch chasing one another.
to

 One chases the other and tries to catch.

 By this the runner's beginning standing position can
be corrected.
t
No

 As soon as the previous runner reaches the

checkmark, the next runner begins running.
 When the runner starts running, he should not
look back.
 Two runners should run fast, and ensure that baton
exchange happens in the exchange zone only.

18
 B. Safe baton exchange :-
 The main aim of this activity is the exchange of the
baton safely from one runner's hand to another
runner's hand.
 Practising baton exchange technique at the spot.
 After that, practising the baton exchange, while
walking and while running slowly.

d
After learning the skill completely, try to practise the

he

baton exchange fast.
 While practising this activity, one should take care

is
re S
that the baton exchange is going right on mutual
understanding.
B
bl
be T
pu
K
t to©
No

19
 Lesson - 5
Shotput

Introduction: Among all living beings man is desirous.

d
He dreams about being handsome, strong intelligent,
having achievement in any field, expects everybody to

he
identify and respect him etc., If such wishes arise in
students, they guide them to reach their goal.

is
re S
In physical education, athletics is very important. Here
B
bl
running, jumping and throwing are the three types. Now
let us learn about shotput.
be T
pu
Shotput:
K

A Sportsperson's strength is used at a time in throws.

©

Here, strength of shoulder is important. Pushing the

throwing equipments in the right direction is important
here. This is called exploding event. In the primary (initial)
stage, shotput was used as practising activity. Afterwards
it was thrown in 'V' shaped throwing area by standing firmly
inside the throwing sector. Later on, it was practised in
to

"Perry O Brien" style. Firstly a simple style of throwing

shotput was introduced by "Perry O Brien" of America.
t
No

It was known by his name. After learning the skills in

this style, the thrower uses-right order-right
trick\plan\technique for success of the game.

20
 1. Holding the shot:-
The participant lifts the shot with left hand, holds the
shot firmly, spreading
the fingers of the right
hand. He Sees that the
shot does not touch the
palm. (see picture-1)

d
Placement of shot:-

he
Place the shot
comfortably on the

is
shoulder, below and
re S
beside the ear, straight
B
bl
to the neck. (see picture-2)
be T
pu
2. Stance :-
K

The thrower putting equal weight on the shoulder width,

slowly turns his back towards the sector, lifting the left
©

hand and simultaneously, pushing left leg behind, most of

the weight must be on the right leg, and stand on the toes
of left leg. (see picture-3)
3. T. Position and Crouch:-
The thrower in standing position brings the left hand
to

down and lifts the left leg. Participant's body is now in 'T'
shape. In this position, balance of body is necessary. (see
t

picture-4)
No

Crouch : The participant standing in 'T' shape should bend

his body close to left palm and right knee, folding left leg,
bend right leg slightly forward. (see picture-5)

21
 “Perry O Brien style”

d
is he
Picture-1 Picture-2 Picture-3
re S B
bl
be T
pu
K
©

Picture-4 Picture-5 Picture-6

tto
No

Picture-7 Picture-8 Picture-9

22
 4. Gliding:-
From the crouch position, at the right time, the shot in
the hand should explode with a quick movement of feet,
pushing it into the throwing sector forcefully, using shoul-
der strength. (See picture 6,7,8)
In gliding, movements start from legs. Pushing back

d
the ground by right leg and placing at the centre of the
circle at right time, pressing the left leg at the bottom of

he
toe-board. In this attempt, the movement of left leg should
be lower than the waist level (straight and moving back

is
re S
quickly)
B
bl
5. Release and Recovery :-
be T

The shot pushed forcefully is released exploding and

pu
dropped to the throwing sector. It is very important to bal-
K

ance the body, after the shot is released. After releasing the
©

shot, left leg should not come on the stop board, the front
part of the body should be shifted back immediately. Here,
the left leg goes behind, the right leg is moved front in
place of left leg. All these skills should be practised by the
students step by step. In the next step sports person will
achieve a new method "Discofoot" (Turning throw).
to

Lead up game
t

According to the throw, every student must be given a

No

chance, using the strength, throwing the shot to long

distance and to balance the body. Foul throws should be
avoided by following common rules and points to be given.

23
 Note:- During practice periods, warming up activities
should be done. In the practising period teacher's ob-
servation is important. Problems can be avoided by alert-
ness. Lead up games are essential and we can encour-
age good throws through lead up games.

Activity:-
1. Make a list of all the students in the class and enter

d
points according to the distance of throw.

he
2. Tell (Instruct) the name of the skill and ask the
student to show the learned skills of throwing and test

is
re S
(check) the memory.
B
bl
3. Collect pictures of different stages of the methood
be T
pu
K
t ©
to
No

24
 LESSON : 6
RHYTHMIC ACTVITIES
Hindi Lazium

Following activities are learnt after this unit

d
i. Dorukh method in hindi lazium.

he
ii. age phalang method.
iii. Peeche phalang method.

is
iv. Sherdhez method.
re S
INTRODUCTION: Lazium is one of the major rhythmic
B
bl
activities. It helps to develop neuro-muscular coordination,
be T

concentration, flexible body movement and endurance

pu
along with recreation to the children. In this unit let us
K

learn the following activities of lazium.

©

1) DO RUKH:
Position: Pavitra hosiyaar position:
t to
No

25
 Count 1: Bend forward and fold the lazium above the left
foot and it should be parallel to the ground.
2. Turn the body towards right (450) and unfold the lazium
between two legs.
3. Turning to left on right heel to opposite direction (i.e.
1800) bend the right knee with left leg straight. Hold the
right elbow with 900 which will be upright to the ground
and wooden stick should be inside of right hand elbow.

d
4. In the same position left hand straight parallel to the

he
ground (turn towards right) and come to pavitra positon.
5. Bend forward and fold the lazium in front of right foot

is
re S
(as count 1 in Chaar Awaaz)
B
bl
6. Turn the body toward left (450) and unfold the lazium
between two legs.
be T
pu
7. Turn towards left (original direction) bend the left leg
K

with back leg straight (as count 3 of Chaar Awaaz) hold

the right elbow with 900 which will be upright to the
©

ground and wooden stick should be inside of right elbow.

8. Back to pavitra hosiyaar position (when unfold the
lazium count 2 and 6) left arm should be straight, left
palm outward only and right hand in the folding position
with palm inward.
2. Aage Phalang:
to

Position pavitra hosiyaar position:

t
No

26
 Count 1: Bend forward fold the lazium on left foot (as count
1 of Chaar Awaaz) which should be parallel to the ground.
2. Unfold the lazium between two legs with left hand
straight,left hand palm outward and the right arm palm
facing inward.
3. Lift the right leg and turn toward anti clock direction
(1800) and put the left leg forward (opposite direcion to

d
count 1) and do as pavitra count 3.

he
4. Bend the left leg forward and come to pavitra hosiyaar
position.
5. Bend forward in the same direction and fold the lazium

is
re S
as pavitra count 1.
B
bl
6. Unfold the lazium between two legs.
be T

7. Lift the left leg and turn towards anti clock direction
pu
(1800)and put the right leg forward and do as pavitra
K

count 3.
©

8. Back to pavitra hosiyaar position.

3. Peeche phalang:
Position: Pavitra hosiyaar position.
t to
No

Count 1: Bend forward and fold the lazium on the left foot
which will be parallel to the ground.
2. Turn towards right (450)and unfold the lazium between
two legs.

27
 3. Lift the left leg and turn on right heel (1800 ) to opposite
direction (do as count 3 of pavitra).
4. Bend the left leg and come to pavitra hosiyaar position.

d
he
5. Face the same direction and bend forward and fold the

is
re S
lazium on left foot.
B
bl
6. Turn the body towards right (45 0)unfold the lazium
between two legs.
be T
pu
7. Lift the right leg and turn on left heel (1800)towards
K

opposite (when unfold the lazium (count 2 and 6) left

hand should be straight, left palm facing side with right
©

hand folded, same time right palm facing inside).

8. Bend the left leg and come to pavitra hosiyaar
position(when unfolding the lazium, (count 2 and 6),
left hand should be straight.left palm facing side with
right hand folded, same time right palm facing inside)
4. Sher Dhaz
to

Position- pavitra hosiyaar position:

t
No

28
 Count 1 : Bend forward and fold the lazium on left foot.
Lazium should be parallel to the ground.
2. Turn the body towards right (450) unfold the lazium
between two legs. Meanwhile left hand stright, right hand
folded and right palm facing inside and left outside.
3. Turn to the right (900)and place the left foot on the 3rd
corner of square (means do as count 3 of pavitra hosiyaar)

d
4. Bend the left leg and come to pavitra hosiyaar position.

is he
re S B
bl
be T
pu
K

5. Bend forward and fold the lazium on left foot.

©

6. Unfold the lazium between two legs.

7. Turn the left foot to the left side i.e., (2700) in anti clock
method and put right foot to fourth corner as shown in
the figure and come to position as in pavitra count.3
8. In the same direction, bend the right leg and come to
to

pavitra hosiyaar position.

t
No

29
 1. Fold the lazium on right foot as count 1 of pavitra.
2. Turn both legs towards left and unfold the lazium
between two legs.
3. Turn to the left i.e., 900 and place the right foot on third
corner of the square as pavitra count.3

d
is he
re S B
bl
4. Bend the right knee and come to pavitra hosiyaar
be T
pu
postion.
K

5. Bend forward and fold the lazium on right foot.

6. Unfold the lazium between two legs.
©

7. Turn on right foot to right side i.e., 2700 in clockwise

method and put the left foot to the first corner as shown
in the figure and come to position as in pavitra count 3.
8. Bend the left knee and come to pavitra hosiyaar position.
to

L1 R4
t
No

R2 R2

30
 Lesson - 7
Surya Namayaskar

12 steps
Introduction: The Sun is the source of energy. The Sun

d
beams of early morning make the body energetic and

he
help to improve our health. Surya Namaskar consists of
12 steps. Among 12 steps, 8 routine steps of
Suryanamaskar make the body parts strong and

is
re S
energetic.
B
bl
As explained in the following steps guide the
students to do pooraka (inhale), rachaka (ex-
be T
pu
hale) slowly, while doing the surya namaskar.
K

Step 1: Namaskarasana:(Namaskara mudrasana).

©

Fold both hands in front of the chest and feet

together.
Prayer: Om Hirnmayena pathrena
Satya syapihitham mukham tatvam pooshan |
apavranu satyadharmaya
to

Dristaye om shanthi, om shanthi om

shanthihi.||
Benefit: Mind gets peace and concentration.
t

Step 2: (Inhale) Urdvasana:

No

Inhale slowly and raise both the arms

over the head and bend back. Hold the body
like bow for some time.

31
 Benefit : The muscles of neck and back
strengthen.
Step 3 : ( Exhale) Hasta Padasana:
Exhale slowly and bend forward. Keep
both palms beside both feet keeping legs
straight.

d
he
Benefit: More blood circulation to the part
of head. Fat decreases.

is
re S B
bl
Step 4 : (Inhale) Ekapada
be T
pu
Prasarasana:
K

Inhale slowly, take the left

leg forward and touch the heel
©

and toes to the ground. Put the

left feet between two hands, raise the chest and see front.
Benefit : Muscles of back loosen.
Step 5 : ( Inhale) Dwipada Prasanasana: (dandasana)
to

Extend left leg back and join with right leg.

t
No

32
 Benefit : Nerves of both hand and legs get strengthened.
Step 6 : (Exhale). Budarasana
(Adhomukha swanasana).
Hold the body like
triangle, push the head inside
as much as possible, touch
both heels to the ground.

d
Benefit: This helps to make

he
the back flexible.
Step 7 : (Inhale- Exhale).

is
re S
ASTANGAPRANIPATHASANA:
B
bl
(Prani-forehead, path-
earth). Exhale and touch the
be T
pu
chest, knee and forehead to the earth. Meanwhil stomach
K

need not touch the earth. Totally eight parts of the body
like forehead, palms, chest, knees, toes touch the earth.
©

Normal breathing is enough in this position.

Benefit: It is very useful to chest part and breathing
problems will be solved.
Step 8 : (Inhale). BHUJANGASANA:
t to
No

33
 Inhale slowly, Straighten
the legs and push back the
head as much as possible
toward back and extend the
toes back.
Step 9 : (Exhale). Step 1
BHUDARASANA:
Hold the body like triangle,

d
push the head inside as much

he
as possible, touch both heels to
the ground.

is
re S
Step 10 : (Inhale). EKAPADA
PRASANASANA:
B
bl
Inhale slowly, take the left leg
be T

forward and touch the knee and toes to the

pu
ground. Put the left foot between two hands,
K

raise the chest and see front.

©

Step 11 : (Exhale). HASTAPADASANA OR

PADAHASTASANA:
Exhale slowly and bend forward. Keep both
palms beside both feet with straight legs.
Step 12 : (Inhale). NAMASKARASANA:
to

Fold both hands in front of the chest and

repeat.
To complete one cycle (round) of surya
t
No

namaskarasana in the 4th step stretch the left

leg backwards. In the same way, practise all
the 12 steps. Practise all the 12 steps twice.
All parts of the body get exercised and achieve
balance.

34
 Lesson- 8
YOGASANA

INTRODUCTION: You have studied basic subject of yoga

and some yogasanas in previous class. To get good result

d
we have to practise yogasana in three steps. This year

he
you will study about standing yogasanas.
NOTE:

is
1.Practise yoga slowly with relaxed body and calm mind.
re S
2.Normal breathing is important while practising
B
bl
yogasana.
3.Normally our body will be rigid at the time of starting
be T
pu
yogasana, gradually muscles will become flexible.
K

4.Be careful about body balancing while practising

yogasana.
©

STANDING ASANAS:
to

Posture-8 1-8 2-6 3-5 4

t

1. THRI KONASANA: This yogasana seems like triangle

No

in final stage. So it is called thrikonasana.

Method: Starting Position- Thadasana position.
i. Extend the right leg towards right side 2 to 3 feet and
keep hands on trunk.
ii. Inhale and extend both arms sideward to shoulder
level.

35
 iii. Turn right foot towards right for 900 and left foot 450.
iv Exhale completely, bend to the right side keeping
the right palm outside of the right foot and be in the
same position for some time.
Note:
* Elbow and knee should be straight in the final stage.
Benefits:

d
i. Back pain and knee pain will reduce.
ii. Muscles of chest will expand.

he
iii. The rigidness of arms and leg will vanish.

is
re S
Inhale while bending.
B
bl Exhale while coming up.
be T
pu
2) VEERABHADHRASANA:
K

Method: Samashithi :Thadasana position.

©to

Posture-8 1-8 2-6 3-5 4

t
No

i. Extend the right leg towards right side for 2- 3 feet

and keep hands on trunk.
ii. Inhale and extend both arms sideward to shoulder
level.
iii. Turn the right foot for 900 and left foot for 450.

36
 iv. Bend right knee for 900 and be in same position with
body balance for some time (repeat the same with
left leg).
v. Beginners need not stay for more time in the final stage.
They can gradually increase the time.
Note: Whoever has knee pain should take care while
doing this asana.

d
Benefit:

he
1. Muscles of hand and leg will become strong.

is
3) PADA HASTASANA:
re S
Method: Sthithi : Tadasana position.
B
bl
be T
pu
K
©

Posture-8 1-7 2-6 3-5 4

i. Inhale slowly and extend the arms sideward to shoul-

to

der level.
ii. Lift both the arms over the head.
t
No

iii. Exhale slowly and bend forward. Keep both the palms
beside the feet.
iv Exhale and touch stomach, chest and face to the
legs. Slowly come to the position.

37
 Note:
i. Legs should be straight and forehead should touch
the knees.
ii Whoever has blood pressure and eye pain should
take care while doing this asana.
Benefits:
1. Digestion improves and the muscles of trunk, thighs

d
and legs will become stronger.

he
4) VRIKSHASANA: (Vriksha means tree. This asana seems
like tree in the final step of the asana. So it is called

is
re S
vrikshasana).
B
bl
be T
pu
K
©

Posture-8 1-8 2-6 3-5 4

Method: Stand in Thadasana.

i. Fold the right knee and keep the foot on left thigh,
to

the toes facing the ground.

ii. Inhale and lift both the arms sideward to shoulder
t

level.
No

iii. Lift both the arms over the head and hold them in ‘V’
shape.
iv Join both the palms over the head, shift the body
weight to left leg and maintain the balance. After a
few seconds come to earlier position slowly. Repeat
the same with left leg.

38
 Note:
• If imbalanced while lifting the arms, you can put
your arms on trunk.
Precautions:
• If you feel like falling down, you can leave your leg
down.
• Whoever has giddiness, should be careful while

d
doing this asana.

he
Benefits:
i. Body balance and mental concentration increase.

is
re S
ii It helps to develop Neuro- Muscular coordination.
B
bl
SITTING ASANAS:
1) THOLASANA: This asana looks like weighing balance
be T
pu
in the final step. So it is called Tholasana.
K
©
to

Starting position-5 1-2-4 3

Sthithi: come to rest position to samathala stithi (keep
both arms beside and back- straight).
t
No

Method:
i. Sit normally.
ii. Keep palms beside hips of both sides.
iii. Exhale and lift the body up as much as possible and
try to hold the same for a few seconds in the final
stage.
39
 iv. Breathe normally and bring the body down slowly.
v. Unfold the legs and come to samathala sthithi.
(starting position.
 Note:
i. While doing this asana palms should be firm on the
ground and elbow straight.
ii Hold the shoulder normally and expand the chest
part.

d
 Precautions:

he
1. Be careful if there is pain in the part of trunk and
lower part of stomach.
 Benefits:

is
re S
i. Strength of arms increases and fat of the body will
reduce.
B
bl
ii. Co-ordination of mind and body increases.
be T

iii Indigestion and stomach problem will reduce.

pu
2) UTHITA PADMASANA:
K
©

position-8 1-7 2-6 3-5 4

to

Importance of the name- practioners of this asana lift

the body up as much as possible in padmasana. So it is
called Uthitha Padmasana
t

Starting Position- sit straight as shown in the figure.

No

i. Fold the right knee and place the right foot on left
thigh.
ii. Fold the left knee and place the left foot on right
thigh.
iii. Place both the palms beside your thigh firmly on the
ground.

40
 iv Inhale slowly and lift the body up as much as possible
transferring the body weight to both the arms equally.
After a few seconds, come slowly to normal position.
3) PARVATHASANA:
Starting Positon: sit straight and extend both the legs
forward.
i. Fold the right knee and place the right foot on left thigh.
ii. Fold the left knee and place the left foot on right thigh.

d
is he
re S B
bl Positon-8 1-7 2-6
be T
pu
K
©

3-5 4
iii. Inhale slowly and extend the arms sideward to shoulder level.
iv Lift both the arms over the head and join the palms in
namaskar position. After a few seconds, come to normal
position.
to

Benefits: It helps to strengthen stomach, shoulder, ribcage and nerves

of arms.
t

4) YOGA MUDRASANA:
No

Position: Starting Position

Position - 8 1-7 2-6 3-5 4

41
 Method:
i. Fold the right knee and place right foot on left thigh.
ii. Fold the left knee and place the left foot on right
thigh.
iii. Bring both the arms behind the body as shown in
figure.
iv. Exhale slowly and bend forward and touch the
forehead to the ground.

d
v After a few seconds exhale and come to normal

he
position.
Precautions:

is
re S
 Whoever has stomach and back pain, should take
care while doing this asana.
B
Benefits: bl
be T

i. The flexibility of back improves.

pu
K

ii Stomach pain and headache decreases.

SLEEPING ASANAS:
©

1. UTHITA DWI PADASANA:

to

Position-8 1-7 2-6

t
No

3-5 4

42
 UTHA’ means lift up. Method: Position- supine position.
i. Inhale slowly and lift both the legs to 300.
ii. Lift both the legs up to 600.
iii. Lift both the legs up to 90 0 and hold them
perpendicular to ground.
iv Try to bend back more than 900 as shown in figure.
After a few seconds in final position, come back to

d
supine position.

he
Precautions:
 Whoever has stomach pain should be careful while
doing this asana.

is
re S
Benefits:
B
bl
1. This asana helps to decrease the gas trouble,
2. indigestion and piles.
be T
pu
PADA SPARSHA MERU DANDASANA:
K

1. Hold the toes with both the arms and lift the leg up-
wards.
©

Position: Starting Position

to

Step-8 1-7 2-6

t
No

3-5 4

43
 Method:
i. Hold both the toes with both the arms in samathala
sthithi.
ii. Lift both the legs up slowly.
iii. Maintain the balance and stretch the legs forward.
iv. Breathe normally and make the legs apart as much
as possible and be in the final position for a few

d
seconds and slowly come back to the position.

he
Note:
The whole body weight has to be transferred completely on

is
hips and legs should be straight.
re S
Precautions:
B
bl
 Whoever has back pain and stomach pain has to
be T

take care while doing this asana.

pu
Benefits:
K

i. The fat of stomach will reduce.

©

ii The body balance and concentration of mind will

increase.
3) EKA PADA SHALABHASANA:

Step-8
to

1-7
t
No

2-6 3-5

4
44
 Importance of the name- Ek Pada means ‘only one leg’.
Shalabha means ‘grass hopper’. Lifting the single leg be-
hind the body is Ek Pada Shalabhasanasa.
Position: Makarasana position.
Method:
i. Stretch both the arms beside both the thighs.
ii. Inhale slowly and bring the palms under the thighs
in fist form.

d
iii. Exhale slowly and bring down the thighs and stomach

he
on fists.
iv. Inhale slowly and lift the right leg up as much as
possible and hold fists firmly on the ground.

is
re S
v. After a few seconds come to normal position and
B
 Note:
bl
breathe normally. Repeat the same with left leg.
be T
pu
i. The chin should touch the ground in final stage.
K

ii Knee should be straight while lifting the leg.

4) SHALABHASANA: ‘SHALABHA’; means grasshopper. The
©

final stage of this asana looks like grass hopper. So it is

called shalabhasana.

Step-8
to

1-7
t
No

3-5
2-6

4
45
 Position: Makarasana position.
Method:
i. Stretch both the arms beside both the thighs.
ii. Inhale slowly and bring both the palms under the
thighs in fist form.
iii. Exhale slowly and down the thighs and stomach on
fists.

d
iv.Inhale slowly and lift both the legs up as much as

he
possible and be in same for some time.
After some time come back to normal Makarasana
position. Repeat the same for some time.

is
re S
Note:
B
bl
 Chin has to touch the ground and legs should be
be T

straight.
pu
Precautions:
K

 Whoever has back pain, should take care while

©

doing this asana.

Benefits:
i. The muscles of hips and lower part of back bone will
become strong.
ii. The problem of knee, thigh and lower part of back
to

bone will reduce.

****
t
No

46
 Lesson - 9
PRANAYAMA

The fourth path of Ashtanga yoga is Pranayama. Breath-

ing is not life, it is the carrier of life. The strength of life

d
enters our body through breath. This means breathing is

he
life.

is
re S B
bl
be T
pu
K
©

Respiration: Keeping the body alive by slow and deep

rhythmic breath is called respiraion.
1. Breathe slowly and stretch both the arms sideward
and forward.
to

Method:
i. Stand in Samasthithi. Keep one to one and a half feet
distance between fest.
t
No

ii. Stretch the arms straight in front of chest and join

the palms slowly. Keep the elbows straight.
iii. Inhale slowly and stretch the arms sideward to
shoulder level.
iv. Exhale and bring the hands in front and join palms.
v. Repeat the same for five to ten times.

47
 2) Stretch the arms forward and breathe.

d
he
Method:

is
i. Stand in Samathala sthithi.
re S
ii. Interlock the fingers and hold the arms in front of
B
bl
the chest.
be T

iii. Inhale slowly, stretch the arms to shoulder level and

pu
turn the palms facing outside.
K

iv. Exhale slowly, bring the same in front of chest with

elbow bending. Repeat the same for five times.
©

v. Inhale slowly and stretch the arms in front of the

fore head i.e., 1350. Repeat it 5 times.
vi. Exhale slowly and stretch the arms over head i.e.,
1800 and repeat the same for 5 times.
3) Stand on toes and breathe (lift the heels).
to

Method:
t
No

48
 i. Stand in Samasthithi.
ii. Inhale slowly, lift the heels up and hands over the
head, palms facing each other. Stretch the arms as
much as possible.
iii. Exhale slowly and bring down the heels and
hands to normal position. Repeat the same for 5
times.
4. Shasha swasa: (breath of rabbit).

d
he
Method:

is
re S B
bl
be T

i. Vajarasana position
pu
K

ii. Keep the elbows beside both the knees as shown in

figure.
©

iii) Stretch the tongue out of the mouth and breethe

like rabbit for 30 seconds so that the muscles of
stomach can contract and expand. Repeat the same
for some time.
5. Swana Swasa: (breathe like a dog)
t to
No

49
 Method:
i. Come to vajrasana position. Keep both the palms
beside both the knees.
ii. Stretch the tongue out of the mouth and breathe
like a dog for 30 seconds with the help of stomach
muscles. Repeat the same for some time.
6. Vyagra Swasa: (breathe like tiger).

d
Method:

is he
re S B
bl
be T
pu
i. Come to vajrasana postion.
K

ii. Keep both the palms 1 to 1 1/2 feet away from the
©

knees as shown in the figure (shift the body weight

to both legs and knees).
iii. inhale slowly, lift the chest and head up. Body should
be parallel to the ground.
iv. Exhale slowly, lift the back up and take head and
to

chest inside.
v. Repeat the same for 5 times so that it will be effective.
t

2. Mudras:
No

Different types of mudras are used in pranayama. Mudra

means happiness. And mudra gives us energy to become
healthy.
i) Nasika Mudra : Unfold all the fingers and palm facing
upward. Index finger and middle finger should touch

50
 the palm. Join the little and ring finger together, straight
thumb finger, also be straight as shown in the figure.

d
he
ii) Nasika Mudra : This mudra is using while doing Bramvi

is
re S
practise.
B
bl
Method: Close both the eyes with help of fingers. Both
index fingers have to press eyebrow, ring finger and
be T
pu
little finger have to press edge of the nose. Finally both
K

the thumbs have to press ear, slowly.

t ©
to

3) VIBHAGIYA RESPIRATION :
No

This respiration will be practised before doing

pranayama. It helps to avoid breathing and increases the
strength of lungs.
Padmasana, sukhasana and vajrasana are the best
asanas to practise Vibagiya respiration.

51
 I ADHAMA SWASA:
Method :
1) Sit in suitable position, keep the left palm on left
knee hand in position of chinmudra, Back should
be straight. Be in happy mood.
2) Inhale slowly and hold the breath in the part of
stomach.

d
3) Exhale slowly and come to normal position. Repeat

he
the same for 5 to 10 times to make it effective
II MADHYAMA SWASA: (chest respiration/ura swasa.

is
re S
Method:
B
bl
1) Sit in comfortable and suitable asana. (position) Keep
the left palm on left knee and right hand in position
be T
pu
of chinmudra. Back should be straight and be in
K

happy mood.
2) Inhale slowly and hold the breath in the part of the
©

chest.
3) Exhale slowly and come to normal position. Repeat
the same 5 to 10 times to make it effective.
*************
t to
No

52
 Lesson - 10
Marching

Discipline plays a dominant role in schools. So

marching helps the students to acquire discipline, com-

d
manding, neatness, courage, leadership quality, respect to
people and patriotis. Marching brings coordination between

he
the a mind and the body. Also it develops concentration of
mind and good posture of body. You will learn the
following skills about marching in this lesson.

is
re S
i. Marching means, Disciplined movements of the body.
B
bl
ii. You will learn discipline turn outs like left/right/back
and front.
be T
pu
iii. You will learn front salute.
K

iv. You will learn formations for marching.

v. You will learn forward march.
©

You have studied about these basic skills of marching in

previous class. Let us study about some marching
movements in this class.
I. Dahine Mud (right turn):
t to
No

53
 The students will turn to their right. Command class-
Dahine mud.
Count:
The students will turn 900 to the right on their right heel of
right foot and the toes of the left foot. Then the right foot
comes down firmly on the ground and left toes touch the
ground.

d
Both the legs should be straight.

he
2. Bayyen Mud (left turn):

is
re S B
bl
be T
pu
K
©

Count
to

The students will turn 900 to the left on their left heel
of left foot and the toes of the right foot. Then the left foot
t

comes down firmly on the ground and right toes touch the
No

ground. Both the legs should be straight.

Count 2: Bring right foot forward raising the knee to waist
height and join to the left foot and come to attention
(savadhan) position.

54
 3. Peeche Mud: (right about turn):

d
is he
re S
Count
B
bl
The students will turn 1800 in the clockwise direction
be T
pu
to their right on the heels of the right foot and the toes
K

of the left foot to the opposite direction.

©

Count 2: Bring left foot forward raising the knee to

waist height and join to the right foot and come to
attention postion (savadhan).
III. Samane Salute: (front salute): Salute to the guests.
Common-samne salute.. class salute.
to

Count
Count 1 : Students will stop after normal marching,
t

they bring the right arm in semi circle towards right

No

shoulder with elbow, fold form and hold the tip of index
finger near the right eyebrow, means tip of the fingers,
elbow should be in one line.

55
 IV. Do Line/Theen line ban: (Formation of two/three line)
Students will stand in single line according to their
height.
Command: Class-dahine se-ek se do tak ginti kar.
Method: Students will count from the right one... two...
one..two....

d
Command: Class... number ek, ek kadam aage, number
do, ek kadam peeche. Class aage peece chal (line divides

he
for purpose of marching).
Method: One who told number ek, he will come one step

is
re S
forward. One who told Do, he will go one step backward
B
bl
and all stand in attention position.
Command: Class ... agale line dahine mud, pecchala line
be T
pu
baayen mud, class dahine bayeen mud.
K

Method: First line students will pivot to their right, back

©

line students their left and stand in attention (savadan)

position.
Command: Dahina darska kade rehen, baki theen line ban,
class thej chal.
Method: Dahina darsak will stand still, second students
to

will stand right of dahina darsak with one arm distance.

Third student will come and stand to the right of second
student with one arm distance.
t
No

Then the same third student will give command Ek and all
three turn to their left and stand in attention. (savadan)
Note: Number ek apane jage par, number Do ek kadam
aage katare vistar. (command will use in rhythmic
activities)

56
 IV KADAM TAAL SE AAGE BUD:
This command will be used while students are doing
kadam thal.
Command- class aage (from the left leg) bad (from the left
leg)
Method: the students will immediatly atart tez chall/dheere

d
chal from left leg.

he
This command is used to set right

is
the variations in distance between
re S
lines during marching.
B
bl
be T

Activity: Collect the figures of march past which were

pu
held in national fevtivals.
K
©

Note: While giving commands, 'class' platoon,'Group'

should be used appropriately.
t to
No

57
 Lesson - 11
Recreational Games

1. Train Bogie

d
The students are divided into 3 to 4 groups, depending

he
on the strength of the class. Ask them to stand in a single
line behind starting line. A marker is placed in front of

is
each team at a distance of 10 to 15 meters. Before going to
re S
start the game tell the rules of the game. On the whistle of
B
bl
the teacher the first member of each group runs as fast as
possible, tell he circles the marker and comes to the start-
be T
pu
ing line. As soon he crosses the starting line, the second
K

team player in the line will hold waist of the first runner
and both of them will circle the marker together and return
©

to the starting line, when third player will hold the second
runner's waist and all the three of them circle the marker
together and run back. This way each player comes to the
starting mark. This way the train will lengthen and the
team which attaches all the students (or bogie) and finish
first, will be declared as winner of the game.
t to
No

58
 2. Fill the Jail

As shown in the figure, one circle of 12 meters diameter

will be marked inside which another circle of 10 meter
diameter will be marked. Divide the students into two equal
teams. One team is named as Police and another as
civilians. The Police will stay inside the 12 meter circle.
And the civilians team outside it. When teacher blows the

d
whistle half of the police will come out and catch the

he
civilians and put them in the jail i,e., 10 meter circle. In
turn the civilians playing around the 12 meter cirlce will
try to tag the civilians in the jail and free them. The police

is
re S
will have to guard the jail as well as try to put the civilians
in the jail. This will continue for some time. Next exchange
B
bl
both the teams vice versa. The team which retains more
number of civilians in the jail will be the winners.
be T
pu
K
t ©
to
No

59
 3. RAMA - RAVANA

Divide the students into two equal groups. Stand and

ask them to stand facing each other. One team is named
as Rama and another team named as Ravana. Draw two
parallel lines 4 to 5 meters apart. The teacher will start
calling the name by dragging it such as Raaaa and ending
it such as ma or vana. The team whose name is called has

d
to chase and catch the other team and join as many of

he
them as possible, while the team whose name has not been
called has to turn and run to the restraining line. The
students who are joined before reaching the restraining

is
re S
line are called out and have to sit out. This way the teacher
will call out the name of both the teams randomly
B
bl
ensuring that each team will get equal number of chances
be T

to escape and reach. The team which makes out all

pu
members of the other teams will be the winners.
K
t ©
to
No

60
 4. Nectar and Poison
The children will be spread out on the ground and one
of them will be the chaser. As soon as the teacher blows
the whistle the chaser tried to tag the runners, if the
dodgers place their hands on their heads and sit down
crying 'poison', they cannot be caught. If another dodger
touches the sitting player and says 'nectar', then that player

d
becomes an active runner again. While running this way if

he
a player is touched by the chaser, then he is out and will be
the new chaser. This way the game continues.

is
re S B
bl
be T
pu
K
t ©
to
No

61
 5. DOG AND BONE
Divide the students into equal groups and draw two
parallel lines at a certain distance. Two teams of equal
number will be standing on each of these lines facing each
other. The players of each team are designated numbers
which the other team should not know. At the centre of
two lines mark a small circle which will be visible to both

d
the teams and put a small thing like handkerchief or a
duster (which will be held in hand. This will represent the

he
bone.) When teacher calls out a number, the students of
each team relating to that number will run forward to try to

is
take the bone from the circle. The aim is to take the bone
re S
and run back to his team without being caught, that team
B
bl
scores one point or the player succeeding in touching the
player taking the bone, before he can reach home scores
be T
pu
one point. This way the teacher calls out the numbers at
K

random ensuring that the players who get most number

of points will be the winners.
t ©
to
No

62
 6. CIRCLE KHO
As shown in the figure the players of one team stand
outside a small circle, about 2-3 meters apart with each
player facing alternative direction. Thief will be the chaser.
One chaser will be standing. The three players of the
dodging team will be dodging within the larger circle. The
dodgers can run anywhere, entering and exiting the small

d
circle, but they should not go out of the larger circle. The

he
chasers touch the back of their team mate and give kko
upon which sitting chaser will continue to chase and the
person giving kho will occupy his place. It should be noted

is
re S
that chaser facing towards the outer circle can chase only
in the outer circle and the chaser facing the inner circle
B
bl
can run only in the smaller circle. This way the game
be T
pu
continues.
K
t ©
to
No

63
 7. TIGER AND COW

The players stand in a circle holding their hands. Two

other players stand separately, one inside the circle
playing as the cow and the other outside the circle playing
as tiger. The tiger has to catch the cow. The tiger can enter
or go out of the circle but tiger has to break the chain or

d
jump over or go under their chain. When the cow is caught

he
the roles are reversed. This way the game continues.

is
re S B
bl
be T
pu
K
t ©
to
No

64
 8 Memory Power
Students sit in a circle. The teacher will explain the game
of memory power. Students have to say the names of poets
or sports persons. The first student starts with names for
example Kuvempu. Second student has to say Kuvempu,
D.R. Bendre. Third student will say Kuvempu, D.R. Bendre,
Masti. Thus every student start with first name and at the

d
end he has to add one new name.If any body fails to

he
remember and add he will be out. Thus the game
continues.

is
9. Hare Hare Bham Bham
re S B
bl
As shown in the picture (page 64) students stand in a
circle. Among them one will be selected as a monk and
be T
pu
running around the circle by repeating Hara Hara. The
K

running monk touches anybody in the circle by telling Bham

Bham, that the player runs behind the monk repeating
©

Hara Hara. Thus the game continues. One Who remains

not out, he will be declared winner.
10. Alphabet
As shown in the picture the students stand in a circle.
And teacher explains the game of Alphabet. When the
to

teacher blows the whistle the student starts to run in a

circle. While running in the circle teacher says any names
of village, flower, vegetable or poet's name. What number
t

of letters the colour or name consists, that number of

No

students join together and make a group.Ex., Hasan

consists of five letters. So 5 students together make a group.
If they are fewer or more in that group they will be out.
Thus the game continues. Finally the one who remains
not out, will be the winner.

65
 11. Remove tail
All students with a tail scatter within a circle. At the
signal from teacher, all the students try to dislonge the tail
of one another and collect them. The teacher stops the
game when all the tails are dislonged. The number of tails
dislonged are counted and the highest tail gathered stu-
dent will be declared winner.

d
12. Pitambara

he
All the students sit on a circle with equal distance. One
of the student will be holding a pitambara (a piece of cloth).

is
The teacher without looking at student will blow a whistle.
re S
The student with Pitambara will run around a place it on
B
bl
the shoulder of anyone student. In turn, the student will
try to place it back on the shoulder of the same student.
be T
pu
The game continues till the next whistle from the teacher.
K

At the end of the game the student with pitambara will be

considered out. The game continues.
t ©
to
No

66
 Lesson - 12
National Integration

Naujawanonka Sandesh

d
Naujawano bharath ki thakdeer bana do

he
phoolonke is gulshan se| kaatonko hataa do||ch||
chod ke saare bhedh bhaavako | samajo desh ko apna|
Rehana jaaye dekh adhura | koyi sundar sapna|

is
re S
Gharme Aag lagaaye jo| us deep ko bhujaado!
B
bl
Phoolonke ....hataado || ch||
be T

Hum bharath ki vasi kyun ho|duniya me sharminda|

pu
Desh ke kaaran mout bhi aaye! phir bhi rahenge zindaa
K

Jai jai hind ki naaron se | is dharthi ko hilaado|

©

phoolon ke ......hatado|
Apne saath hai kaise kaise| Balwano ke sakthi|
Veer Jawahar lal ki himmath! Bapuji ki bhakthi||
Desh ki janda jag me unchaa| Karke dhikado
|phoolonke....
hatado||
to

Naujawano....Naujawaano...Naujawaano.....
Instructions:-
t
No

1. Phoolonke ..Hatado....sing two times in low pitch(voice)

2. In every stanza, sing second half of first and second
lines two times.
3. At last, sing the word 'Naujawaano' three times in a
high and elaborating pitch (voice).

67
 Summary
"Message to brave soldiers"
'O' soldiers of Bharat, create the future of India. Our
country is like a bunch of flowers, remove the thorns in it.
In today's India. abandoing (to give up) all discrimination,
let us have beautiful dreams, in the path of making a bright

d
India.

he
Activities:
1. Learn a Kannada patriotic song and sing it

is
re S
rhythmically in the class.
B
bl
2. Make students give the summary of the patriotic song
be T

'Naujawanonka sandesh..." on the occasion of

pu
Independence day.
K

3. Learn patriotic songs and songs of national harmony

©

in other languages and sing them.

4. Collect slogans and pictures about national
integration.
t to
No

Jai Hind

68
 PART – II THEORY
Lesson-1

OBJECTIVES OF
PHYSICAL EDUCATIONION

OBJECTIVES OF PHYSICAL EDUCATION

Physical education is education provided through and

d
activities. Physical education attempts to make a person

he
complete, with all-round development.
There are these popular sayings: ‘Only strong people

is
can build a strong nation, and only strong people can
re S
lead a happy life.” “No achievement is possible for the
B
weak”.
bl
OBJECTIVES:
be T
pu
1 To enhance the physical, mental and social health of
K

the student.
2. To inculcate right social feelings of concern and atti-
©

tude.
3. To ensure better coordination between nerves and
muscles through physical exercise and healthy activi-
ties.
4. To develop leadership qualities in students.
to

5. To motivate students to spend their leisure time use-

fully.
t

6. To provide entertainment and relaxation.

No

7. To develop a good physique and thereby, an attractive

posture.
8. To improve knowledge and skills required to play games
and sports.
9. To inculcate values of discipline, self-control and a sense
of duty.
69
 10.To develop community feelings like mutual adjustment,
co-operation and national integrity.
11.To provide concentration, peace of mind and sense of
morality through asanas, pranayama and meditation.
12.To create understanding of the significance of balanced
diet and first aid.
13 To create awareness about personal health and hygiene.

d
EXERCISES

he
I. Answer the following questions in three – four
sentences each:

is
re S
1 Explain the benefits of physical exercise.
B
bl
2 What are the objectives of yoga education?
3 Why are discipline, self-control and co-operation
be T
pu
needed in life?
K

II. Match the following:

©

A B
1 Physical exercise a. Profitable use of free time
2 Yoga b. Vitamins
3 First aid c. Concentration
4 Food d. Body becomes strong
to

5 Physical education e. Immediate treatment

Activity:
t
No

1 Organise speech contests, debates and essay

competitions at the school level on the topic of
‘Objectives and Significance of Physical Education’.
2 Mention two ailments that arise in an individual who
is not physically active.

70
 LESSON - 2
Group Games
GROUP GAMES
KABADDI

Objectives:

d
1. To give information about bringing the youth together
through the game of kabaddi.

he
2. To identify the awards and achievements in the game.
3. To enhance the interest in, and thereby development

is
re S
of, national games.
B
bl
In the pre-independence days, Balagangadhar Tilak
introduced this vigorous game with an idea of bringing the
be T
pu
youth together to fight for independence. Realizing the
K

beneficial effects of this game on the youth, the game was

being played, thereby guarding the youth against going
©

astray. Kabaddi gained a lot of importance by motivating

the youth of the country to assemble at places during the
festivals of Ganesh Chaturthi and Vijayadashami, leading
to spread of patriotism. This game was used effectively in
sports education.
Last year, you learnt about the history, rules, court
to

measurements and the skills involved in the game. In this

lesson, you will learn more about important aspects like
the characteristics of players, awards and achievements.
t

Characteristics of Players: To succeed, a kabaddi-player

No

should have the following characteristics:

1. Be physically fit.
2. Have the agility to escape from the grip of the
opponents.
3. Have the ability to study the tactics of the opponents
and employ counter tactics.

71
 4. Since sports should promote competitive spirit, a
player should have leadership qualities, ability to
face hardships, patience and an attitude to
accommodate with others.
5. Have a good sense of time and be always alert.
6. Behave respectfully with the opponents.
Do you know this? Kabaddi is both an indoor and an outdoor
sport, and recently, became popular as a beach sport.

d
he

is
re S B
bl
be T
pu
K
t ©
to
No

72
 Individual Achievements of Karnataka Players:
1) C.Honnappa represented the country in
the international kabaddi meet and
earned a gold medal. For this glorious
achievement, the State Government
honoured him with the Ekalavya

d
Award. In the year 2000, C.Honnappa

he
earned the highest honour of Arjuna
award.

is
re S
2) B.C.Ramesh: He secured the Gold
B
bl
medal in the Asian Games at
Hiroshima. He has been honoured with
be T
pu
the Ekalavya award and Arjuna award
K

in the year 2001.

©

3) Mamata Poojari: She was trained by

Ajikar Ramesh Suvarna, and won gold
medal at Mangaluru University level
and, subsequently, gold medal in the
South Asian Games meet in 2006, Gold
to

medal in June 2012 as the captain of

the beach kabaddi team. The state gov-
t

ernment honoured her with the

No

Ekalavya award.

73
 Nation’s Achievement: Our country’s kabaddi players have
participated in international sports meets and made the
country proud.
Achievements of the Indian Kabaddi team at International Sports
Meets:
1 Men’s team won the first place in the first World Cup
meet.
2 First place in the Men's World Cup at Panvel of

d
Maharashtra in the year 2007.

he
3 Gold medal in women’s Asian Beach Kabaddi
during June 2012.

is
Awards: To promote kabaddi and encourage players, the
re S
government announced Arjuna award in 1961, for those
B
bl
representing state, national and international level. This
award has both cash prize and citations. Similarly,
be T
pu
Karnataka State government is honouring the players
K

getting first place in district and state level tournaments.

Following are the Kabaddi players receiving Arjuna award:
©

1. Subbaiah Rajarathinam 11. Sundar Singh

2. Perumal Ganeshan 12. B.C. Ramesh
3. Raju Bhavarara 13. Naveen Goutham
4. Ashan kumar 14. Pankaj Navnath Srisath
5. Biswajith Palish 15. Dinesh
to

6. Balwindar 16. Tejaswini Bai

7. Teerath Raj 17. Rakesh Kumar
t

8. C. Honnappa 18. Anup Kumar

No

9. Ram Mehar Singh 19. Mamatha Poojari

10. Sanjeev Kumar

Ekalavya Award: Karnataka state government honours

men and women Sports achievers with Ekalavya award.

74
 Some of the Kabaddi Players honoured with Ekalavya
are
1. B.Gopi
2. Munivenkatappa
3. B.C.Suresh
4. Yellappa
5. Vishakanta

d
6. C. Honnappa

he
7. Srinivasmurthy
8. Jeevan Kumar S.
9. Mamata Poojari

is
re S
Activity: Make a list of the names of Kabaddi players
B
bl
other than those mentioned, and collect information
about them and their achievements.
be T
pu
K

Think about this: Which is the game where the player

enters the opponent’s court, uttering a word Kabaddi
©

clearly and continuously, in a single breath?

EXERCISES
I. Fill in the blanks choosing the correct answer from the
brackets:
1. Kabaddi was used to unite youth during pre-inde-
pendence period by __________.
to

(Bala Gangadhara Tilak, Subhash Chandra Bose,

Jawahar Lal Nehru, Mahatma Gandhi)
t

2. Indian men Kabaddi team secured ________ place in

No

the Kabaddi world cup held at "Panvel".

(First, Second, Third, Fourth)
II. Match the following:
A B
1 Ekalavya Award a. Mamata Poojari

75
 2 Karnataka’s woman player b. Karnataka Government
3 Men’s sport c. 1961
4 Arjuna Award announcement d. Kabaddi
5 Beach kabaddi e. Beach sport
III. Answer the following in two-three sentences each:
1. When did the Indian government announce the
Arjuna award, and to whom was it given?

d
2. Name 3 Ekalavya awardees and mention their

he
achievements.
3. Write about the characteristics of kabaddi players.

is
re S
VI Write notes on the following:
B
bl
1. Combination, raid
be T
pu
2. Qualities of a player
K

3. Arjuna award
©

4. Ekalavya award
V What are your decisions in the following situations?
1. During the course of the game, a raider is
deliberately pushed out of the court.
to

2. Raider stops the cant after touching the opponent

during a raid.
t

3. Touches the centre line with the correct cant

No

escaping from the chain.

'A Strong Mind in a Strong Body’

76
 LESSON – 3

KHO –KHO

Introduction:

d
Kho-kho is a group game which can create fast
runners. It is a game which is played till the goal is reached,

he
and which challenges the intelligence of the players. Kho-
kho game is the pride of our State.

is
re S
You have learnt about the history, court measurements,
rules and skills involved in this game. This year you will
B
bl
learn about the characteristics of a kho-kho player, the
be T

achievements of kho-kho players at the state and national

pu
levels, and the awards won by them.
K

“In life, don’t get trapped but succeed by reaching

©

your goal through following rules and by staying

within the stipulated boundaries.”
“Play kho-kho in your school; Never let anyone make
you a fool.”
A good kho-kho player, in addition to being healthy
and fit, should:
to

1. Accept victory and loss with equanimity.

2. Be physically and mentally strong.
t
No

3. Abide by the suggestions, signals and decisions of

the umpires.
4. Have, in addition to physical fitness, cleverness and
ability to bear hardships.
5. Have a good sense of time, patience and courage.
6. Have co-operative attitude in a group.

77
 7. Have the ability to get along well with others.
8. Have good motor ability.
9. Have good neuro-muscular co-ordination.
10.Have ability to control the body while moving fast.
11.Have good flexibility.
12.Be an expert in faking.
Achievements of players in State and National levels:

d
There are many famous players in the state and

he
national level kho-kho. The players who have received
‘Arjuna Award’ given for highest achievement are:

is
re S
1. Nilima Sarolkar.
B
2. Sriranga Inamdar and Usha Nagarkar.
bl
3. S.Ramachandra.
be T
pu
4. Shekar Dharwadkar and Achaladi.
K

5. Shantaram Jadav, Sushma Sarolkar and Hemant

Takalkar.
©

6. S.Prakash, Karnataka.
7. Surekha Bhagawan Kulkarni.
8. Shobhanarayan, Karnataka.
Dronacharya Award:
E.Gopal Purushottam Padake.
to

SPORTS AWARDS
The sports awards which are presented to players who
t

have achieved excellence at the National level kho-kho

No

championships are:
1. Arjuna award
2. Ekalavya award for men
3. Jhansi Rani Laxmibai award for women
4. Bharat award for boys below 14 years

78
 5. Ela award for girls below 14 years
6. Janaki award for girls below 16 years
7. Veera Abhimanyu award for boys below 18 years
8. South zone men – Madakarinayaka award
9. South zone women – Onake Obavva award
10.South zone boys below 14 years – Dhruva award
11.South zone girls below 14 years – Rani Rudramma

d
award

he
12.Karnataka Government Dasara awards for men and
women

is
The Championship Games organized in Kho-kho:
re S
1. National Kho-kho championships
B
bl
2. Junior National kho-kho championship
be T
pu
3. Sub-junior National kho-kho championship
K

4. School championship
5. National Women’s championship
©

6. All India Inter-University Championship

7. Federation Kho-kho championship
8. All India Rural Sports Meet
EXERCISES
I. Answer the following questions:
to

1. Make a List of characteristics of a kho-kho player.

2. What are the awards given to boys and girls below
t

14 years?
No

3. Which are the championships organized in kho-kho

game?
4. Who is given Veera Madakarinayaka award in kho-
kho?
5. Which are the awards given to kho-kho players?

79
 II. Fill in the blanks:
1. Shobha Narayana of Karnataka got the award in
___________.
2. Girls below 16 years are given ___________ award.
3. _________ is the award given by Karnataka govern-
ment to men and women sportspersons.
4. Women kho-kho players of South Zone are given

d
__________ award.

he
III. Match the following:
A B

is
1.Men a. Jhansi Rani LaxmBai
re S
2.South Zone boys below b. Veera Abhimanyu award
B
bl
14 years
be T

3.Women c.Ekalavya award

pu
4.Players below 18 years d.Dhruva award
K

e.Rani Rudramma award

©

Facts to Remember:
 The Indian Government, for the very first
time, has given the highest civilian award
‘Bharat Ratna’ to sports too. The famous
cricketer, Sachin Ramesh Tendulkar, has
been honoured with this award.
In order to help students who have great
to

achievements in the field of sports, the Cen-

tral and State governments give cash prizes, scholar-
ships and reservations in institutions for higher edu-
t

cation. (For ex: Medical, Engineering, Defence Services,

No

Technical Education etc.)

 Sportspersons who have achieved a lot at the high
school/pre-university departmental sports meets at the
inter-state or national levels, are provided free educa-
tion and admission at sports hostels for training along
with scholarship by the Sports Authority of India (SAI).

80
 Do you know this?
Award Cash Amout
1. Ekalavya Award Rs. 1,00,000
2. Arjuna Award Rs. 5,00,000
3. Dronacharya Award Rs. 5,00,000
4. Rajiv Gandhi Khel Ratna Rs. 7,50,000

d
he
Do you know this?
1 Place of origin of kho-kho - Maharashtra

is
re S
2. The place the first National Kho-kho Championship was held in
B
bl
1959-60 - Vijayawada
3. The year the first Asian Kho-kho Games took place - 1996.
be T
pu
K
t ©
to
No

81
 LESSON – 4

FOOTBALL

Objective: To provide more sports information and inspire

people to take to sports and games.

d
Introduction: The game where a ball is kicked around is

he
called Football. It was earlier called Harpashan. This is
the most popular game in the world.
Last year, you learnt about the history of this game,

is
re S
measurement of the court, rules and skills. This year, let’s
B
learn more about this game.
bl
I. Characteristics of a Football player:
be T
pu
a.Endurance b.Speed
K

c.Agility d.Flexibility
e.Eye-foot co-ordination f.Co-operative
©

attitude
g.Precision
II. Achievements of players at State and National level:
There are many famous players in State and National
level football. Many of them have been honoured with
to

awards. Let us learn about them.

National Level players:
t

I.M.Vijayan:
No

Inveloppin Mani Vijayan was born

in 1969. He is a Keralite by birth. He
started playing football at the age of
17. He got Arjuna award in 2002. He
represented India in 1989 at
international level.

82
 2.Bhaichung Bhutia:He was born on
December 15, 1976, in Sikkim. He started his
football career in Subrato Cup Inter-college
Championship. At present, he is playing for
Mohan Bagan of Kolkata. He was honoured
with Arjuna award in 1998 and Padamsri in
2008.
3.Sunil Chatri:He was born on August 3,

d
1984, in Secunderabad. He started his
football career in his school days and grew up

he
to become a good football player. He was play-
ing for district clubs. Subsequently, he played
for Mohan Bagan, East Bengal, J.C.T.Club,

is
re S
S.C.Club also. He got the ‘Best Player of the
B
bl
Year’ award from J.C.T. Club. At present, he
is the captain of the Indian team playing in the forward
be T

position.
pu
K

III. International Players: Edison Arantes do Nascimento

(Pele): Popularly known as ‘Pele’, he is called
©

the ‘Black Pearl’. He was born on October 23,

1940, at Tres Coracoes of Brazil. He drew the
attention of the world as a footballer at the age
of 16 years, after learning the game from his
father, Dondinho. He had the remarkable
qualities of extremely high speed, balance,
sharp sight, control over the ball, and scored
to

goals by kicking and heading very accurately.

The world was wonder-struck by his
remarkable football play.
t
No

2.Diego Aramondo MaradonaÀ He was born

on October 30 1960 at Lanus of Argentina. He
is the most skilful player the world has ever
seen. He has been honored with the ‘Player of
the Century’ recognition. The two goals he
scored against England are memorable even
today. The first one is called the ‘Hand of God’

83
 and the second one ‘The Goal of the Century’. The second
goal was shot down from a distance of 60 meters and
established a world record. At present, he is
coaching the men’s team of Argentina.
Ronaldo: His complete name is Ronaldo
Luis Nazario de Lima. He was born on
September 18, 1976. He is from Brazil and is
called Fenomeno (The Phenomenon). He is the

d
player who scored the maximum number of
goals in the World Cup. He has been honored

he
with FIFA award thrice.
SPORTS AWARDS AND CHAMPIONSHIPS

is
re S
1) FIFA: (Federation International De Footaball Associa-
tion) This is International Football Association Cham-
B
bl
pionship. This was started on May 21, 1904.
be T
pu
2) Santosh Trophy: This is our National Level Championship.
K

3) Durrand Cup: This is a National level championship.

The first tournament was held in 1988.
©

4) Rajiv Gandhi Gold Cup: This tournament is organized

for those below 21 years.
5) Subrato Cup: This is an inter-school event.
6) Begum Hazrat Mahal Cup: This is a national women’s
football championship.
Activity:
to

1.Make a list of the indoor and outdoor games you know.

2.Make a list of the national games that you play.
t

Remember:
No

 Play games and do exercises daily.

 Always play with a sportsman spirit.
 Games and physical exercises are very important
for good health and physical fitness.

84
 EXERCISES
I Answer the following questions:
1. What are the characteristics required in a football
player?
2.Name India’s famous football players.

d
3.Name the players who have been honoured with the
Padmashri

he
II Match the following:
A B

is
re S
1. I.M.Vijayan a. Black Pearl
B
bl
2. Bhaichung Bhutia b. 1969
be T

3. Pele c. 1976
pu
K

III Write a note on these players:

©

1. Edison Arantes do Nascimento

2. Diego Aramando Maradona
3. Sunil Chattri
4. Ronaldo
t to
No

85
 ATHLETICS
LESSON – 5

RELAY

Objective: In addition to giving complete information about

d
athletic sports, enhancing interest in them and creating

he
awareness about human strength and skill.
Introduction: The word ‘Athletics’ is derived from the
Greek word ‘Athlon’. Man has imbibed the qualities of

is
re S
running, throwing and jumping, right from the ancient
times from Nature. These activities were essential to him
B
bl
to live on this earth, and protect himself from wild
animals and enemies. The people of Egypt started
be T

running as a competition in 3500 B.C. But the Greeks

pu
laid the foundation for this game.
K

The modern track and field events started in England

in the year 1800 A.D. The modern Olympics games started
©

in the year 1896 in Athens. Subsequently, running,

throwing and jumping events started. IOF was started in
the year 1913. Even today, it retains control over athletics.
For the first time, women participated in the Olympics
of 1928 at Amsterdam. Amateur Athletics Federation of India
(AAFI) was started in 1946 in Bangalore.
to

RELAY RUNNING RACE

Relay running race is one of the athletic sports. This is a
track event. This is one of the most exciting games of the
t

Athletics. There are two types of relay running races:

No

1. 4 x 100 mtrs relay race 2. 4 x 400 mtrs relay race

Composition of relay team: There are six members in a
relay team. Of them, 4 are active participants and 2 are
reserve. Before the relay race starts, within the specified
time period, the 4 players running in the race should indi-
cate their names, numbers on their chests and the order of
their running. Subsequently, the players carry the baton
86
 and run as fast as they can from start to finish. Each player
holds the baton, runs the fixed distance and hands over
the baton to the next player at the baton exchange place.
This way 4 players form one relay team.
4 x 100 relay race: 4 x 100 metres relay race is conducted
in lanes. Although there are 6 players in a team, only 4
players participate in the running event and two are extra.
Exchange tactics: In spite of having excellent runners, a
team cannot give an impressive performance, if it does not

d
possess the right baton exchange tactics. Because of lack

he
of good exchange technique, even the best relay teams taste
the bitterness of failure at times. Ordinary teams
sometimes win with a good baton exchange technique.

is
Good Baton Technique:
re S
a. Safe exchange of baton b. Speedy baton hand-over
B
bl
c. Utilising the free distance
Construction of Baton:
be T
pu
The relay baton is made of metal. This is a smooth
K

cylinder. It is made of a single piece of metal and is painted

in vivid colours so as to be visible during the race. The
©

length of the baton is about 28 to 30 cms. The

circumference of the baton is 12 to 13 cms and weight does
not exceed 50 gms.
Rules:
• Players should have the baton in their hand right
from the beginning to the end of the race.
• If the baton is dropped by a player, the same player
to

should retrieve the baton.

• The distance to be covered cannot be reduced in the
effort of retrieving the fallen baton.
t
No

• In all competitions, the baton has to be exchanged

within the 20-metre zone.
• In 4 x 100 metres relay race, 10 metres behind the
baton exchange area is called Acceleration area. The
outgoing runner can utilize this zone only for accel-
erating his speed and not for baton exchange.

87
 • In relay races, except for the first runner, the other
runners’ relay zone of 10 metres limit line is marked
in each lane.
• Pushing other players, impeding or helping other
players in any way renders the team liable for
disqualification.
Activity: View the Asian, Olympic, Commonwealth
games on T.V. Collect the statistics of any new national
or international sports event, their rules and names of

d
winners of the event, along with other information.

he
EXERCISES

is
re S
I. Answer the following in one sentence each:
B
bl
a. Mention the two types of relay races.
be T

b. Mention the number of players in a relay race.

pu
c. What is the distance to be covered by each runner in
K

a 4 x 100 relay race?

©

d. What is the shape of the baton?

e. What is the 10-metre zone behind the baton exchange
zone called?
II. Answer the following in two-three sentences each:
1. Mention the good baton exchange tactics.
2. Explain the rules of the relay race.
to

III. Mark right or wrong:

1. Relay is a team event.
t

2. There are 6 runners in a relay team.

No

3. The baton is painted with vivid colours.

4. All the runners of the relay team run at a time.

*****

88
 LESSON – 6

SHOTPUT

Among the living beings existing on this earth, some

animals are stronger and some people are more intelligent.

d
Some competitions cropped up to test this strength and

he
intelligence in a sportive way that also gave entertainment.
Of these sports, athletics were the most popular. In
athletics, running, jumping and throwing are important.

is
re S
Sprints, track events, jumping and throwing (field events),
are the four sports testing the strength and ability of
B
bl
human beings. These are organized using age, speed, weight
and distance as criteria. In the throwing games, there are 4
be T
pu
types, namely: shot put, discus throw, javelin throw and
K

hammer throw. Here we will learn about shot put.

Shot put was first played in Scotland, using stone balls.
©

People of specific age group, throwing stone balls of

specific weight in specified areas, with the help of the
strength of arms and according to certain rules, is called
shot put.
Shot Put
Throwing game or explosive sport means using a
to

centralized force to the maximum at a particular time in an

event. In throwing games, the instrument is pushed
forward by the help of the pressure of players’ feet and
t

explosive force of the arms. At this time, if the power of the

No

arm is used spontaneously, the instrument that is thrown

reaches maximum distance. In this event, the ball is thrown
in the marked area with the help of arm’s strength.
Construction of field for shot put:
Throwing circle: A circle of 2.135 metres in diameter (ra-

89
 dius 1.0675 metres) is
drawn with the lines
6 mm thick. Two lines
of 5 cms each with a
distance in between of
75 cms perpendicular
to the centre of the
circle are marked.

d
Stop Board: This is
about 112 mm to 300

he
mm. Its length is 1.22
metres and thickness about 10 cms. This white board lies

is
outside the edge of the circle and the inner edge touches
re S
the iron border.
B
bl
Throwing Sector: This area is of saw dust, soft mud and
grass, so that the shot put falling in this area makes a mark
be T
pu
at the point of fall. The angle of throwing sector is 34.92°
K

from the centre.

Shot put: This is spherical in shape and made of iron or
©

brass, and has a smooth finish.

Weight: Shot put used for girls and boys below 14 years is 4 kg in
weight; for 17 to 20 years = 6 kgs and for men = 7.26 kgs.
General Rules:
1. Before the throw, the player cannot touch the iron board
to

at the edge of the circle. All preparations should be

completed before the throw.
2. The player should come out of the circle only after the
t

shot put lands in the sector. Players should use their

No

respective uniforms.
3. While coming out, the player should come backward
from the 75 cms line perpendicular to the centre.
4. The player, after the throw, should not come out from
front. It is considered a foul.

90
 5. After the throw, the shot put should not be thrown to
the next player, it should be carried and handed over.
6. The throw is considered accurate only when the um-
pire decides that it is in order.
Foul Throws:
1. Throwing out of turn
2. Using gloves with grip.

d
3. Using shot put of wrong specification

he
4. Running and throwing the shot put
5. Throwing with both hands

is
re S
6. Throwing from below the waist level.
B
bl
be T
pu
Shot put records
K

Record Men Name Country Distance

Women thrown
©

Olympic Men
Women Ryan Crouser U.S.A 22.52 metres
Ilona Slupinnef East Germany 22.41 metres

World Men Randy Barnes U.S.A 23.12 metres

Women Natalia Lisouskaya Russia 22.63 metres
to

National Men Om Prakash Singh India 20.69 metres

(India) Women Manpreet Kaur India 18.86 metres
t

State Men Vikas Gowda Karnataka 19.06 metres

No

(Karnataka) Women J.J.Shobha Karnataka 12.74 metres

17 years age Boys State and National - 15.23 metres

limit Girls level - 12.01 metres

14 years age Boys State and - 13.96 metres

limit Girls National level - 11.45 metres

91
 EXERCISES
I. Answer the following questions:
1. What is the diameter of the circle in shot put throw?
2. What is the shot put made of?
3. What is the weight of shot put for boys and girls
below 14 years?

d
4. How many attempts are given to a player?

he
II. Mention whether the following sentences are right or
wrong:

is
re S
1. The game of shot put originated from Scotland.
B
bl
2. The player can go from front side, after the shot put
has landed in the V sector.
be T
pu
3. The shot put can be thrown using both hands.
K

4. Shot put is a field event of athletics.

©

Activity: Create a shot put field in your school with the

help of other players and discuss the rules.
t to
No

92
 Know this : Three coaches of Karnataka have been honoured
by prestigeous Dronacharya award. This is a matter of pride for
all of us. Sri Lingappa, Sri Nihar Ameen and Sri S. Pradeep kumar
have received this award for their immense contribution towards
development of sports through coaching.
Sri Lingappa is a veteran coach in athletics. His
training has enabled many sports person to excel

d
in sports at National and International Level. D.Y.

he
Biradar, Ashwini Nachappa, Uday K. Prabhu, A. P.
Ramaswamy, Satish Pillai, P.C. Ponnappa are

is
prominent among trainess of Sri Lingappa
re S
Government of India has honoured him with prestigious
B
bl
dronacharya award in 2014.
be T

Sri Nihar Ameen is the most successful swimming

pu
coach of Karnataka. Shikha Tandon, Rehna Poncha,
K

Hakimuddin Habibulla, Nisha Millet, Meghana

©

Narayan Sandeep Sejwal, Virdhawal Khade and

others have succeed in securing medals at National
and International level.
Sri S. Pradeep kumar is another successful
swimming coach. He is basically from kerala state
but settled in Bangalore since many years. He has
to

preduced many successful swimmers. Rehan

Poncha, Nisha Millet, Abhijith J. Prashanth
t

Karmakar, Sajan Prakash, Shivani Kataria and

No

others have obtained training from S. Pradeep kumar and

represented India and received medals. Identifying the
contributions of S. Pradeep kumar Dronacharya award has been
conferred on him.

93
 YOGA

Lesson 7 - Patanjali Yoga

Highlights of this Unit:

d
• Introduction to Patanjali Yoga and its definitions

he
• The different paths of Yoga
• Points to be remembered while doing yoga
• Necessity aims and objectives of yoga

is
re S
Introduction: Tell the students: “When I am studying,
B
bl
many thoughts cross my mind and I am not able to con-
centrate. What should I do? I read a lot but cannot retain
be T
pu
what I have read in my memory. What is the reason? I am
K

scared of examinations. If I get low marks, I am chided by

the class teacher and my parents. What shall I do?”
©

Students, such questions might be troubling you too,

mightn’t they? If you do not have concentration or interest
while studying, unwanted thoughts might come in your
mind. How is it possible to remember what you have read?
Then, if what has been read is not retained in the memory,
how can you write in the examination? This fear is natural.
Then, what is the solution? Do you know it?”
to

(Students might give various answers like ‘forgetting is

due to lack of concentration, peace of mind or interest’.
The teacher should convince the students that yoga is
the remedy for all such problems.)
t
No

Meaning of Yoga:
‘The word ‘yoga’ has been derived from the Sanskrit
word ‘yuj’. ‘Yuj’ means join, unite, match. Superficially,
yoga means the ‘art of integrating the body and mind’. How-
ever, the true meaning is the ‘union of the atma and the
paramatma’.

94
 Yoga is very useful for students since it improves
physical fitness and mental concentration.
Patanjali Yoga:
Patanjali Yoga is called ‘Ashtanga Yoga’ or ‘Raja Yoga’.
Yoga is an ancient art of India and it has been proved by
the evidences obtained at the ruins of Harappa and Mohenjo
daro civilization that yoga was an integral part of the lives
of the people of those times.

d
Mention has been made of yoga in the Mahabharata,

he
the Ramayana, the Upanishads and other ancient works.
In 2 B.C., Sage Patanjali wrote ‘Yogasutra’ in a style that

is
could be easily understood by everyone. There are 195 sutras
re S
explained in this book. Hence he is called ‘Yoga Pitamaha’.
B
bl
Definitions of Yoga:
be T

Patanjali Yogasutra: “yogah chittavrutti nirodhah”. Yoga

pu
is the curbing of distractions of the mind. Controlling the
K

capricious mind and focussing it on a particular activity or

matter is yoga.
©

The Bhagavad Gita: “yogah karmasu kaushalam”.

Performing every task skillfully and perfectly is yoga.
‘Yoga Vashishta’ - Sage Vashishta’s volume on yoga:
“manah prashamanopaya yoga ityabhidheeyate”. Yoga
is the method of relaxing and calming the mind.
to

Different paths of yoga: The paths of yoga are different

ways meant to reach the eternal bliss through perfecting
the body and mind.
t
No

The four different paths of yoga are:

1. Karmayoga 3. Jnanayoga
2. Bhaktiyoga 4. Rajayoga
1) Karmayoga: Basavanna says ‘Work is worship’. There
is a reward for every work done by a man. But when he

95
 does the work without the desire for reward or without
any expectations, he can achieve mental peace. This is
the philosophy of Karmayoga.
2) Bhaktiyoga: This path is based on devotion. By
suppressing all the feelings in the mind, internal peace
is achieved. Complete surrender is the essence of
Bhaktiyoga.

d
3) Jnanayoga: This path advocates acquisition of
knowledge of truth, the universe, the cosmic power

he
behind all the creations of the universe, the
relationship between man and the cosmic Power.

is
re S
4) Rajayoga: This path involves constant examination of
one’s soul and the universe outside. Rajayoga has also
B
bl
been called ‘Ashthanga Yoga’.
be T

Aims and objectives of Yoga:

pu
K

1. Enhancement of physical strength along with

attainment of a healthy body.
©

2. Improving flexibility of the joints and the spine.

3. Increasing the life-span.
4. Improving mental concentration and emotional control.
5. Enhancing memory power, intelligence and mental
peace.
to

EXERCISES
I Fill in the blanks selecting the right answer from the
t

choices given:
No

1.Yogaha Karmasu Kanshalam is referred in__________.

a. Patanjali b. Yoga Vasishta
c. Bhagavadgita d. Ramayana
2. The sentence ‘yogah chittavrutti nirodhah’ is referred
by_________.

96
 a. Yoga Vasistha b.Sage Patanjali
c. The Bhagavadgita d.The Ramayana
3.The other name for Patanjali Yoga is ___________.
a.Karmayoga b.Bhaktiyoga
c.Jnanayoga d.Rajayoga
II. Fill in the blanks with the right words:
1. Yoga is merging of the atma with the ____________.

d
2. There are ___________ number of sutras in the book

he
‘Yogasutra’.
3. ”yogah karmasu ______________”.

is
III. Match the following:
re S
A B
B
bl
a. Karma Yoga i. Bhakti Oriented
be T

b. Bhakti Yoga ii. Human and Universal Power

pu
c. Jnana Yoga iii. Work is worship
K

d. Raja Yoga iv. Ashtanga Yoga

©

IV. Answer the following questions:

1. From which Sanskrit word has the word ‘yoga’
originated?
2. Who is the ‘Father of Ashtanga Yoga’?
3. What is the essence of Karmayoga philosophy?
4. Mention one feature of Bhaktiyoga.
to

5. Mention one difference between ‘Jnanayoga’ and

‘Karmayoga’.
t

Activity
No

Visit the nearest yoga centre and prepare the report on yoga.
*****

97
 HEALTH EDUCATION

Lesson 8 - EXERCISE, REST AND SLEEP

d
The physical activities we do in a regulated, correct order to

he
enhance the smooth functioning of our body organs and
their health are called exercises. Exercises help to improve
our physical and mental ability and also to maintain our

is
re S
health.
B
bl
Advantages of exercises:
• Muscles get strengthened and expertise in various
be T
pu
skills is developed.
K

• By regular exercise, body weight in accordance with

the age can be maintained, and obesity avoided.
©

• All the organs of the body get energized.

• By regular exercise, we can have a disease-free body.
Rest and Sleep:
The body organs and mind, which get exhausted due to
physical activities, need rest and sleep. (Change of activity
to

is rest.) Relaxation of the parts of the body which have

done work for a long time is called rest.
Ex.Playing games that give joy, listening to music, spending
t

time with friends listening to stories, quizzes and songs,

No

enjoying natural beauty etc.

Advantages of rest:
• Our health improves. Tired muscles get rest and their
ability increases.
• The mind becomes joyous.

98
 • All activities of our body get a boost.
• Rest leads to liveliness in all our activities.
"Change of work is rest"
Sleep: Sleep is the best form of rest. In this state, all the
physical movements get reduced and there is deep
breathing. By deep sleep, our nervous system gets rest
leading to decrease in mental stress. By this, the cells of
the body increase in number leading to physical growth.

d
Peaceful sleep for an exhausted body

he
Good health by a peaceful sleep
Advantages of sleep:

is
re S
• It reduces physical and mental stress.
B
bl
• High blood pressure leads to heart ailments. Hence body
needs sufficient sleep.
be T
pu
• Body gets energized. With sufficient sleep, both body
K

and mind become lively and all activities can be done

joyously.
©

• Memory power increases. During sleep, a process of

integration of memories takes place. The mind relates
events, feelings and memories with one another.
• It reduces anxiety, grief and lack of enthusiasm.
• It helps to strengthen the body. During sleep, through
metabolism, production of vital proteins and cells takes
to

place, leading to tissue formation. Also, with a deep sleep,

happiness, strength and knowledge increase, whereas
with lack of sleep, weakness and lack of enthusiasm
t

result.
No

• By going to bed early and getting up early, a man’s health

and mental ability increase.
"Early to bed, early to rise makes man healthy wealthy and wise"
Points to Remember: 3 R = 1. REST
2. RECREATION
3. REFRESHMENT

99
 EXERCISES
I Answer the following questions:
1. What is exercise?
2. List the activities of entertainment.
3. Mention one difference between sleep and rest.
II Make a list of the following:

d
1. The advantages of rest.

he
2. The benefits of exercises.
3. The uses of sleep.

is
re S
III Write whether the following sentences are right or
B
wrong:
bl
be T

1. An exercise decreases the physical ability.

pu
2. Sleep is a very good way of getting rest.
K

3. Good sleep for exhausted body, good health because

©

of good sleep.
4. Insomnia leads to liveliness.
IV Fill in the blanks with suitable words:
1. Early to bed and early to rise enhances the ___________
of a person.
to

2. During sleep, the production of protein increases

leading to __________.
t
No

Activity:
1. After rest and sleep, try to understand the effect on
your body.
2. List the activities at home and school that can be
done to enhance rest.

100
 Lesson - 9

IDEAL POSTURE

After reading this lesson, you understand the following:

d
• ideal posture and its features

he
• meaning of ideal posture
Since posture depends on an individual’s health, good

is
re S
posture can be achieved through good health. Posture is
the natural state of the body that is seen when the indi-
B
bl
vidual is either moving or at rest.
Ideal Posture:
be T
pu
The preliminary co-ordinating activity by the body to
K

effectively execute any work is called ‘Ideal or Good Pos-

ture’.
©

By wearing tight footwear and dress, the growth of the

body gets stunted.
Posture is a live mirror for the body just like a full-
length mirror is for a house - Popular saying

While sleeping:
to

While sleeping, we should not lie down on thick mat-

tresses or pillows. We should lie down straight on a hard
bed so that the spinal column touches the ground com-
t
No

pletely. By this, we can avoid problems of the spine.

Right Wrong

101
 While standing:
While standing, arms
should be straight, abdomen
should be pulled inside and
hands should be stretched
downwards. Waist should be
balanced in such a way that
the total body weight does
not fall on heels alone but

d
on the entire feet. The back

he
and neck should be in a
straight line with the chest
expanded. Wrong

is
Right
re S
While sitting:
While sitting, shoul-
B
bl
ders should be straight,
back, neck and waist
be T
pu
should be in a straight
K

line with the buttocks

touching the back of the
©

seat. While writing, both

the wrists should be in
the right angle. The feet
should be at a slight dis-
tance from each other. Right Wrong
While walking:
An individual’s walk mirrors
to

his personality. Walking with a

stoop or walking very straight
is not good. In a good walking
t

posture, the movement of the

No

feet should be parallel to the

line of walk. The feet should
touch the ground. The toes
should point forward and the
heels should first touch the
ground while walking. The
hands should be moving naturally. Right Wrong
102
 EXERCISES
I Answer the following questions:
1. Give the meaning of ‘good posture’.
2. What is the reason for the growth of the body getting
stunted?
II Fill in the blanks

d
1. _______ Pillow should not be used to sleep.

he
2. Wearing tight dress winder_______ of body.
3. ______ should touch ground first while walking.

is
re S
III Discuss with your teacher the advantages and
B
bl
disadvantages of ideal posture and wrong posture.
be T

Activity:
pu
K

 Observe your mental state while in ideal posture.

 Collect pictures of ideal posture.
©

 Practise all ideal postures as shown in the lesson

and teach others too.
t to
No

103
 Lesson - 10

Necessity of Balanced
BALANCED DIET
nutritious food

After reading this lesson, you understand the following:

d
• The classification of nutrients

he
• Balanced food
• Nutrient groups and their uses
• Balanced diet for sportspersons

is
re S
We need energy for our daily activities, and this energy
B
bl
is got from nutritious food.
The food that provides the necessary nutrients for the
be T
pu
growth, development and maintenance of the body is called
K

nutritious food.
Classification of Nutrients:
©

• Macro nutrients
• Micro nutrients
Macro nutrients are carbohydrates, proteins and fats
which are the main components of food. Our body is shaped
by these nutrients and they provide the fuel necessary for
the body’s activities.
Micro nutrients are essential for the various chemical
to

actions that take place in the body. Among them, vitamins

A, B, C, D, E and K are important. Micro nutrients are
minerals like calcium, phosphorus and trace elements like
t

zinc, iron, selenium, manganese etc.

No

Balanced Diet
The food that provides the body all the necessary nutrients
in the right proportion is called balanced diet. It also
provides strength to the body. Balanced diet also provides
immunity, nutrition and growth to the body. The amount
of food one has to take depends on age, physical activity

104
 Nutrient Groups and Their Uses:

d
is he
re S B
bl
be T
pu
K

and the condition of the body.

Nutrient Groups and Their Uses:
©

• Carbohydrates are the main sources of energy

necessary for our body.
• Proteins are necessary for the growth, development
and general maintenance of the body.
• Fats or lipids are a rich source of energy and enable
the body to perform all its functions.
to

• Vitamins and minerals provide immunity to the body

and guard against diseases. They also control
bio-chemical reactions in the body.
t
No

Vitamin A – Essential for the protection of eyes

Vitamin B – Essential for the proper functioning of
the nervous system, digestive system and 12 other
chemical processes.
Vitamin C – Protects the health of teeth, gums and
joints.

105
 Vitamin D - Enables absorption of calcium produced
in the body. It is very essential for the development of
bones in small children.
Vitamin E – Protects the cells in our body.
Vitamin K – Enables clotting of blood.
Minerals and their uses:
Iron – Essential for the production of haemoglobin

d
Calcium–Required for healthy teeth, muscles and bones.

he
Sodium – Essential for all cells, especially nerve cells.
Iodine – Essential for production of thyroxin hormone.

is
re S
Water is vital for the body. Bio-chemical processes or
B
bl
metabolic reactions take place in an aqueous environment.
be T

Balanced Diet for Sportspersons:

pu
K

Our body needs energy for physical activities. The

amount of energy required depends on the duration and
©

type of activity. Energy is measured in terms of

kilocalories.
Carbohydrates are the main nutrients which provide
energy to sportspersons. Glucose is the simplest form of
carbohydrates and it provides fuel to the muscles and keeps
them efficient. If the level of glucose comes down in our
to

body, we get tired easily and cannot work satisfactorily.

Fats are essential nutrients for the health of the body.
t

They form the largest reserves of energy for the body.

No

However, if more fats than necessary get accumulated in

the body, it will be an obstacle for sports achievements and
daily life. Highest concentration of energy is provided by
fats than by any other nutrient. Such energy is needed for
longer, slower activities of lower intensity, and endurance
exercises.

106
 Ex: Marathon races, cycling.
Protein occupies a very important role in building our
body. Sportspersons need proteins to repair and rebuild
muscle that is broken down during exercise.
Activity: Make a list of the food items taken by a
sportsperson, and classify them as carbohydrates, fats
and proteins.

d
EXERCISES

he
I Fill in the blanks with suitable words:

is
1. The food item which gives energy to our body is
re S
____________.
B
bl
2. __________ vitamin is necessary to have healthy eyes.
be T

3. Proteins are essential for ___________ of our body.

pu
4. Vitamin K enables ____________.
K

II Match the following:

©

A B
1. Iron a. Production of Thiroxin
2. Iodine b. Haemoglobin
3. Vitamin C c. Energy
4. Fats d. Health of teeth and gums
to

e. Balanced Diet
III Explain in detail:
t

1. Write about the proportion of different nutrients in

No

the diet of sportspersons.

2. Why are minerals essential for our body?

107
 Lesson -11

HEALTHY HABITS

After reading this chapter, you understand the following:

• Meaning of queue system and its significance

d
• Meaning of Punctuality and its significance

he
Habits play an important role in the lives of students.
Habit mean good attitude. Habits are second nature to us.
Once formed, habits remain an inseparable part of the

is
re S
student’s personality. Towards this end, students should
cultivate good habits of preserving cleanliness, maintain-
B
bl
ing efficiency, punctuality and patience for waiting for one’s
turn.
be T
pu
In the case students who develop unwanted habits, the
K

habits have to be removed with the help of psychological

counseling.
©

Punctuality:
Punctuality is one of the healthy habits. Students should
learn the importance of time and its use. Students cannot
achieve anything without realizing the significance of time.
Punctuality should become a habit in students.
Queue-system:
to

Have you noticed the chaos

while climbing into a bus
at a bus-stand? Similarly,
t

can you guess what is the

No

reason for quarrels and

commotion while collecting
water from a public tap?
With the help of such ex-
amples, teachers should
point out the importance of
queue-system in students. Wrong

108
 Following a queue
system is a very
important aspect of
discipline and it is
very essential in a
student’s life. Stand-
ing or sitting in a line,
moving in a line and

d
collecting meals,

he
books, uniforms etc.
without making noise
is very necessary. Right

is
re S
EXERCISES
B
bl
I. Answer the following questions:
be T

1. What are habits?

pu
2. Explain the importance of punctuality.
K

3. Write in your own sentences, the importance of

©

queue-system in school and public places.

Activity:
1.Make a list of the occasions on which a queue-system
becomes necessary in the school or college.
2. Make a List of the unhealthy habits.
to

3.Write the differences between a queue-system and a

commotion-filled event, after watching the pictures
above.
t
No

109
 Lesson-12

FIRST AID

While playing or running, when an accident takes place

d
or someone falls losing balance, what happens? Hands or
legs may get broken, there can be injuries, bleeding and

he
sprains. What do you do in such situations? When medical
facility is not available immediately, what treatment should
be given to the wounded person?

is
re S
In our daily lives, when accidents take place, before the
B
bl
injured person can reach the doctor, he should be given
immediate relief.
be T
pu
First Aid is the initial treatment given to the injured
K

person when an accident takes place, before going to the

doctor.
©

Bleeding:
Causes: Bleeding takes place when there is an injury to the
blood vessels and the blood flows out of them.
Dangers: Blood is the medium of transporting nutrients
necessary for the body. When there is blood loss from the
body, there can be serious problems for heart and lungs.
to

Types of bleeding and treatment: There are two types of

bleeding: Internal and External.
Treatment: Loss of blood through a damaged artery could
t

be fatal. This has to be stopped immediately. A tourniquet

No

should be tied near the injury. With the help of suitable

instruments, the bleeding should be stopped.
Bleeding through superficial blood vessels: These blood
vessels have a reddish-black blood, distributed in the upper
layers of the skin. When these blood vessels are injured,
bleeding is slow.

110
 Treatment: When there is bleeding, avoid contamina-
tion of the wound with mud, dust, water or harmful micro-
organisms in the air.
Treatment of bleeding:
• When there is bleeding, the wound should be washed
and tincture of iodine should be applied. If neces-
sary, clean cloth and gauze could be used.

d
• In the case of external particles entering the wound,
they should be removed carefully and the bleeding

he
should be stopped with the help of a clean cloth tied
near the wound.

is
• Bleeding should be stopped with the help of
re S
tourniquets.
B
bl
• When there is severe bleeding, immediate medical
attention becomes necessary.
be T
pu
Sprains:
K

Different joints of bones are bound by ligaments and

tendons. During running or walking, if there is a sprain,
©

there can be a tear of the ligament which can lead to

exhaustion. When the pain is less, it is called strain; when
it is severe, it is called sprain.
Symptoms:
Severe pain in the joint, swelling and discoloration of
the area indicating inflammation.
to

Treatment:
• The strained portion should be immediately rested
and immobilized as it needs rest.
t
No

• Keeping an ice cube on the affected area.

• Swollen area should be massaged with suitable oil
and, if there is no relief, sufficient rest should be
provided.
• After 24 hours, hot water fomentation should be
given.

111
 Fracture:
Types:
a. Simple fracture or breakage of bones without
external injury
b. Compound fracture or breakage of bones with wound
c. Complex fracture or breakage of a bone, injuring the
delicate body organs.
Fracture:

d
Types of fractures Treatment

is he
re S B
bl
be T
pu
K

Fractures can be identified by X-rays. Swelling, pain,

©

weakness, inability to move the injured portions of the body,

shortening of the long bones, friction between the broken
bones are the features of fractures.
Treatment:
 Ensure that the injured part is immobilized and ar-
range for transporting the injured person from the
to

site of accident to a hospital carefully.

 Attempt should not be made to fix the broken bones
at the site of the injury. Only expert doctors can do
t

that job.
No

 When there is a fracture, human chair or stretcher

or ambulance should be used.
Activity: 1.Visit a hospital nearby, and observe the type
of treatment given to a person with a fracture. 2.Learn
about the first aid that can be given when an accident
takes place.

112
 Exercises
I Fill in the blanks with suitable words
1) Fractures can be identified by ___________.
2) ________Should be used to stop bleeding.
3) Bleeding through ________ is fatal.

d
he
4) When blood vessels are damaged ______ is slow.
II Answer the following questions

is
re S
1) What is meant by 'First Aid'?
B
bl
2) Mention one cause of bleeding
3) Name the different kinds of bleeding
be T
pu
4) What is meant by 'Sprain'?
K

III Explain the following in detail

©

1) Treatment to be given in case of bleeding

2) Symptoms of sprains
3) Treatment of fractures
t to
No

113
 Lesson-13

REGIONAL FESTIVALS AND NATIONAL

FESTIVALS

Our mind becomes joyous at the thought of a festival.

We greet such occasions in the year with great enthusiasm.

d
The reason for this is that festivals enable us to express

he
our joy. Oil baths, new clothes, different kinds of delica-
cies, arrival of relatives, merry talk – everything about a
festival is wonderful. Nothing seems amiss. Such festivals

is
are many in a year. People observe these festivals accord-
re S
ing to their beliefs and attitudes. In recent times, festivals
B
bl
are being celebrated with grandeur. Some festivals are cel-
ebrated by everyone irrespective of their caste or religion.
be T

Some festivals are celebrated all over the country. On such

pu
days, programs in arts, literature, sports, humour and mu-
K

sic are conducted.

©

Festivals are, generally, classified into four groups: 1.Re-

ligious festivals 2.Regional festivals 3.Birthdays (Jayanti)
4. National festivals. Now, let us get to know about regional
festivals and national festivals.
REGIONAL FESTIVALS
In pre-independence India, there were different king-
doms and provinces which had their own administration,
to

culture, customs and traditions. Accordingly, the people

there celebrated different festivals. After independence,
when all the provinces came together to form the Indian
t

Republic, and the Republic was further divided into vari-

No

ous states, these festivals became a symbol of regional unity

and came to be celebrated as regional festivals. Regional
festivals are those that are observed by the State govern-
ment and the people of that particular State according to
its language, culture and tradition. Different regional festi-
vals are celebrated in different States. Thus, in Karnataka,
Dasara and Rajyotsava are observed as regional festivals.

114
 DASARA FESTIVAL
Dasara is a festival celebrated
over a period of ten days. Every
year, in the month of Ashwayuja
(September-October), it is held from
the first day to the tenth day. Wres-
tlers, artistes, lovers of literature
and spectators come from not only

d
all parts of the State, but also out-
side it and outside the country too.

he
It is a sports and cultural extrava-
ganza.
Historians opine that the erst-

is
re S
while Vijayanagar kings started the
practice of celebrating the Dasara
B
bl
festival. Grand celebrations used to
be T

take place at Hampi, the capital of Vijayanagar kingdom.

pu
During Shri Krishnadevaraya’s rule, competitions used to
K

be held in arts, sports, culture, literature, music and ad-

venture. Winners were honoured with titles and prizes. Af-
©

ter the decline of that kingdom, the Mysore kings contin-

ued the practice. Later the Karnataka government assumed
the responsibility of celebrating the festival every year.
From the first day to the seventh day, various pujas are
held every day, and programs take place in arts, sports,
music and culture. Pujas take place all over the State. On
the eighth day, Durgadevi is worshipped, and on the ninth
to

day, all weapons, vehicles, machines are cleaned and wor-

shipped. This is called ‘Ayudha Puja’. During this festival,
dolls are exhibited in all the households of the State. On
t
No

the tenth day, there is ‘Jumbusavari’ on the main streets of

the city along with display of dances and other arts.
‘Jumbusavari’ means the procession of the king seated on
the Golden Howdah on the royal elephant. It is a dazzling
display. Since there are no kings in the modern times, an
image of Goddess Chamundeshwari is kept on the golden
howdah. Exhibitions are also held.

115
 In Mysuru, the procession which begins at the palace,
proceeds till Banni Mantap. The torchlight parade, fireworks
display and motorcycle parade are very attractive. Such
programs are organized in various places of the State. The
whole land glows with delightful lighting of lamps every-
where. There is no discrimination on the basis of caste,
religion or language. Since everyone takes part in this cel-
ebration, it has become the backbone of state unity and
national integration. These festivals are a symbol of emo-

d
tional harmony.

he
KARNATAKA RAJYOTSAVA
Ours is a rich, beautiful land, the land of sandalwood.
Every year, in every nook and corner of the State, we

is
re S
celebrate Karnataka Rajyotsava on the 1 st of November.
Students, even you have participated in such grand
B
bl
functions organized by various departments and associa-
tions. Do you know why such a function is held?
be T
pu
Various provinces which had, during the British rule,
K

been part of Mumbai Karnataka, Hyderabad Karnataka and

certain areas belonging to the Madras Presidency, were
©

brought together in 1956 and reorganized as Mysuru State

during linguistic division of the country. In later years, as
a result of the struggle of many Kannada-lovers, the State
was renamed ‘Karnataka’ on 1st November, 1973. This name
has the essence of Kannada. We celebrate the reorganiza-
tion of Karnataka as Kannada Rajyotsava on 1st November
1973.
to

The state assumes a festive atmosphere on this day.

Very colourful functions are organized throughout the State
in schools and colleges, literary organizations, youth orga-
t

nizations, educational institutions and factories with the

No

help of management and government funds.

Cultural activities, literary activities, sports, music con-
certs, quiz competitions, dramas, rallies and exhibitions of
the traditional dresses of the State are organized on this
day. These activities pave the way for the State’s unity and
also for national integration. In these festivities, the only

116
 feeling is that of being a Kannadiga without any thought of
religion or caste, and hence it has become an instrument of
unity and integrity.
NATIONAL FESTIVALS
The festivals celebrated in memory of the occasions
responsible for the nation’s freedom, national unity and
integrity are called National Festivals. The national
festivals celebrated in India are:

d
REPUBLIC DAY

he
Post-independent India had many provinces, each
having its own administration, rules, law and order. In such
a situation, a committee was set up under the Chairman-

is
re S
ship of the President of India, Dr.Rajendra Prasad, to
create the Indian Constitution. By the efforts of Dr.
B
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B.R.Ambedkar, the writer of the Draft constitution, the pro-
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vincial rule of many of the regions ended, laying a founda-

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tion for United India. Since the Draft constitution was ac-
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cepted and adopted on the day of 26th January, 1950, that

day is celebrated as a national festival. National awards are
©

given to many for their excellent services and courage. In

the entire country, after the hoisting of the national flag,
N.C.C. cadres take out a parade followed by a parade by
school children. The President, Governors, Prime Minister
and Chief Ministers address the people of the nation and
extend good wishes. Cultural activities, sports activities
and adventure sports are organized. This festival is
to

celebrated in all schools, colleges and government offices

compulsorily. Since this festival attracts the attention of all
the people, there is a joyous atmosphere all over the coun-
t
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try. Many functions and parties are also organized to in-

spire patriotic feelings in the people.
INDEPENDENCE DAY
After being fed up with a prolonged British rule, leaders
like Mahatma Gandhiji, Jawaharlal Nehru, Sardar Vallabhai
Patel, Subhash Chandra Bose and others brought together

117
 thousands of freedom fighters, and the result of this struggle
was India’s independence on the 15th of August 1947. The
people of India became free on this day. This day is
observed and celebrated as Independence day every year.
Hundreds of programmes are organized for promoting
national integrity. Everywhere the national flag flies high.
Festive atmosphere is seen in schools and colleges.
Children wearing clean white dress participate in this
celebration. Love for the country and patriotic feelings are

d
displayed everywhere. Parades, flag hoisting, orchestras,
adventure sports, huge processions and cultural activities

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are organized everywhere. Sweets are distributed
everywhere. National festivals are necessary for maintain-

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ing national unity and integrity.
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BIRTHDAYS
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The birthdays of great national leaders are celebrated
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as national festivals, by the order of the Government. We

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celebrate Gandhi Jayanti and Lal Bahadur Shastri Jayanti
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on 2nd October every year.

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GANDHI JAYANTHI
Gandhiji sacrificed everything in his life for the sake of
the country. He adopted a simple life style. Several times
he was imprisoned, and in spite of many problems and
tortures from the British administration, he brought
freedom for the country through truth, peace and non-
violence, and sacrificed his life. The birthday of such a
to

great leader is celebrated on the 2nd of October every year.

This day is celebrated through secular prayers, social
service, great respect and devotion.
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The birthday of the first Prime Minister of India,

Jawaharlal Nehru, is celebrated as Children’s Day on the
14th of November, every year as per his wishes.
Similarly, the birthday of Dr.S.Radhakrishnan, the Presi-
dent of India, who was a great personality, philosopher
and excellent teacher, is celebrated as Teacher’s Day on
the 5th of September every year.

118
 Make a list of such Jayantis of national leaders and learn
the importance of such celebrations.
EXERCISES
I Answer the following questions in one sentence each:
1. Which are the regional festivals?
2. For how many days is the Dasara festival celebrated?
3. During which rulers’ time did the celebration of
Dasara come into being?

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4. In which year did the State get the name of

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Karnataka?
5. On which day is Kannada Rajyotsava celebrated?
II. Answer the following in six sentences each:

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1. How are the regional festivals responsible for the unity
of the State?
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2. How is Kannada Rajyotsava celebrated?
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III Write notes on:

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1.Ayudha Puja 2.The Golden Howdah 3.Huttari festival

IV Fill in the blanks with suitable words.
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1. Independence day in celebrateed on________ every

year.
2. January 26 is __________day.
3. ___________Jayanthi is celebration October 2nd.
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4. Children's day is celebrated for the memory of ______

5. ________ day is celebrated on the birthday of Dr. S.
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Radhakrishnam for his fond memory.

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Activities: Make a list of the various programs and

celebrations during Dasara and Kannada Rajyotsava.

119
 Know This
Rajiv Ghandhi Khel Ratna Award

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is he
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©

Rajiv Ghandhi Khel Ratna Award is the highest

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award given to sports persons by the Government of In-

dia.
Those who have achieved most outstanding perfor-
t

mance in the field of sports over a period of four years at

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international level are given this award.

The recipient(s) is/are selected by a committee consti-
tuted by the Ministry and is honoured for their "spec-
tacular and most outstanding performance.
This award comprises medallion, a certificate, and a
cash prize of Rs. 7.5 lakh.

120
 Lesson -14

National Emblem
The great king, Emperor Ashoka, propagated Buddhism
along with Indian culture to the neighbouring countries. He
also established a dharma stupa in Sarnath of Uttar Pradesh.

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The image at the tip of this stupa (pillar) is our National Em-

he
blem. It was adopted on 26th January 1950. It has two parts:
1) The Crest 2) The motto

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At the crest, four lions stand ma-
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jestically back to back. Below the crest,
B
there is a circular seat, on the border
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of which there is a wheel with 24
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spokes. To the right of this wheel, there

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is a flying horse and an ox on the left.
K

The wheel is the symbol of continual

progress on an ethical path. The lions
©

represent dignity, courage and

strength. The ox symbolizes stability,
hardship, patience and loyalty. The
horse symbolizes speed and strength.
Together, they stand for Indians who
are supposed to be endowed with all
these qualities. The most important in
to

this emblem is the writing on the edifice which forms the motto.
This motto in Devnagari script “Satyameva Jayate” means
“Truth alone triumphs”. It reflects the sentiment of every
t

Indian. This saying is taken from the Upanishads. This won-

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derful emblem which instills a feeling of patriotism is mounted

on a beautiful lotus flower which faces downwards.
The offices using this emblem are Central and State gov-
ernment offices, buildings, vehicles, letters of correspondence
in the government, offices of diplomats and ambassadors, post
and telegraph offices etc.

121
 EXERCISES
I. Answer the following questions in two or three
sentences each:
1. What does national emblem reflect.
2. What are the different names used to refer to India?
3. Which are the symbols used to represent India?
II. Learn more about these:
1. The animals, motto and symbols on the national

d
emblem.

he
III. Fill in the blanks with suitable words:

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1. National emblem was adopted in _________ .
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2. There are __________ spokes in the wheel of National
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flag.
3. Sathya Meva Jayathe is in _____________ script.
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Activity:
©

1. Collect information about Ravindranath Tagore with

the help of your teachers.
2. Get to know where the government uses the
national emblem.
3. Make a list of the Jayantis celebrated in schools
and collect pictures relating to them.
to

4. Make a list of the birthdays of great men of the

nation and learn about them.
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122
 Bharatha Ratna Award

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Bharat Ratna Award Bharat Ratna Award
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First time in the year 2014,

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Government of India conferred its high-

est award Bharatha Ratana to a sports
person. The receipient of this
prestigeous award is famous Cricketer
Shri Sachin Ramesh Tendulkar.
t to
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123