prescribed by the national curriculum and …prescribed by the national curriculum and textbook...

Prescribed by the National Curriculum and Textbook Board as a textbook for class six from the academic year 1997

PHYSICAL EDUCATION AND

HEALTH [Class Six]

Written by Sheikh Mohammad Rustom Ali

Sribash Bishwash

Translated by Qazi Abdul Abu Mohammod

Edited by Abdul Haque Bhuiyan

National Curriculum and Textbook Board, Dhaka

Published by The National Curriculum and Textbook Board

69-70 Motijheel Commercial Area, Dhaka-1000

(All rights reserved by the Publisher)

First Print: 1997 Re-print: 2007

Reprint: March’ 2009

Computer Compose Mars Solutions Ltd.

Cover Md. Abdul Halim

Illustration Anawar Faruque

Design NCTB, Dhaka

Web verson developed by: Mars Solutions Limited

Preface New textbooks at Junior Secondary and Secondary levels were introduced in the early 80’s in the light of the recommendations of the National Curriculum and Syllabus Committee formed in 1975. Although more than a decade has elapsed, no major attempts were made to modify and revise the curriculum and develop new textbooks to meet the changing socio-economic needs of the country and to incorporate advanced scientific and technological knowledge of the contemporary word. In this context, the Government took a comprehensive programme to modify and reform the time-old curriculum and syllabus of Junior Secondary, Secondary and Higher Secondary stages of education in 1994-1995. The broad aims and objectives of the modified curriculum are: to raise the standard of our education upto international level, to enable the students to acquire newer knowledge, to inculcate in them religious, moral and social values, and equip them with such skills that help them in self- employment. New textbooks for classes VI to X were developed in accordance with the modified and renewed curriculum and syllabus. These books were first introduced in classes VI and IX in 1996 and those for classes VII and VIII were introduced in 1997. As usual these textbooks are written in Bangla. In compliance with the Government decision of allowing the students to study in English medium also, National Curriculum and Textbook Board, for the first time in its history, undertook the task of preparing English version of the existing textbooks of different subjects for classes VI to X. This book Physical Education and Health for class six is the English version of the original textbook entitled ‘Sharirik Shikkha O Shasthya’ written in Bangla The work of translation, editing and printing was done rather in haste so as to make the book available to the students in time. In spite of sincere efforts some inadvertent errors and omissions may be found in the book. As curriculum development is a continuous process, our efforts will continue to make the book free from these errors and improve accordingly in the next edition. In this respect positive advice and constructive suggestions from any quarter will be highly appreciated. My sincere thanks and gratitudes are due to those who were involved in translating, editing and printing the book. My thanks are also due to Higher Secondary Education Project for their financial assistance and co-operation in this work. All efforts will be deemed fruitful if the teachers and students are benefited by the book.

Professor Md. Mostafa Kamaluddin Chairman

National Curriculum and Textbook Board, Dhaka

Contents

Chapter Subject Pages

One Games without equipment 19

Two Games with equipment 34

Three Games, drills and combined exercises 73

Four Folk dance, swimming, athletics and indoor games 92

Five Guiding and scouting 101

Six Recreation, rest and sleep 106

Seven Personal and Surrounding cleanliness 115

Eight Accidents in Daily life and first-aid 114

Nine The human body 121

Chapter One Games Without Equipment

Physical Education : General discussion To maintain the balance of the body and mind physical education is an integral part of general education. Healthy body, work ability and intelligence are connected with physical excellence. Physical education means development of the body and mind through physical exercise. A process for the harmonious development of the body and mind to bring changes in physical, mental, social and educational aspects through games and sports is called physical education. Necessity of physical education: (1) To make the structure of the body strong and well-built. (2) To develop natural growth and vitality. (3) To maintain health and to form a habit of healthy way of living. (4) To develop socially the qualities of ideal character - moral courage, good

thinking, honesty, leadership, obedience, friendship, loyalty, discipline, sense of duty, patriotism etc. physical education is needed.

The maximum practices of physical education are practical and their jurisdiction is spread in the field, class room, throughout the school campus. One can use his acquired strength and ability in his daily life, Along with the movement of limbs in physical education bodily feeling, mental process and efficiency in work are linked together. With practices of sports and games keep body strong and free from diseases. Games without equipment: Many of us think that without equipment no activities of sports and games are possible. Many types of sports and games could be played without equipment in different ways which help boys and girls to play difficult type of sports and games in later stage. For all ages walking is the best exercise. Walking could be done in different styles, for example forward, backward, sideways, walking by bending the head forward and keeping the hands sideways and putting the hands up on the head, putting stress on the ball of the feet etc. Besides, one can walk imitating birds and animals.

2 Physical Education & Health Sitting position: 1. While sitting keep your spine erect. 2. While sitting in a chair the waist will

touch the back of the chair. The height of the table should be such so that the elbows could be place on the table at ease and one can sit straight.

3. The sole of the foot will rest on the ground in one level.

4. The chest should be kept high so that the function of the heart and lungs remains natural.

Walking A. Natural Walking: One should walk keeping the body straight, the head and the chest up, the eyes

front and stepping forward on the ball of the foot. At the time of walking the opposite arm will follow the front foot. In this way the arm and feet co-ordination should be maintained to make the habit of walking.

B. Walking fast: Keeping the pace of natural walking the speed of walking to be increased. For

walking a long distance habit should be formed to keep the elbows folded 45 degree and the hand should move alternately by keeping rhythm with the feet,

C. Slow Walking: By keeping the style of walking natural the slow walking habit to be formed. D. Practice of walking on the spot: The style of hand and feet will be like walking. But steps will be place on the

same place or spot. E. Sometimes one can walk by placing both hands on the hips, the ball of the

feet, on the heels of the feet, Walking by changing directions and speed walking in bend knees, forward backward, walking by stepping to the right and left. Time to time one can walk carrying one partner on the shoulder. Walking competitions should be held among themselves.

Games Without Equipment 3 Walking properly: (1) The steps should be taken after raising the foot from the ground (2) Knees, the middle of the feet and toes will directly face forward. (3) The leg will be placed forward, the alternate hand will come forward,

4) The head up, the shoulder in natural position and the spine should he kept

straight. When the foot comes forward the weight or balance will be on the ball of the foot.

Walking like a Chinese: A. Two players of same height should

stand by placing back to back locking their elbows (that their hands). After this one will walk forward and the other back ward. They will take 10/12 steps forward and backward. While walking in this style one should take small steps.

B. Walk fast in front by taking very small steps. The head will remain bend slightly forward.

4 Physical Education & Health Walking like a Coolie: Walking characteristic of a coolie is that they naturally place their foot almost flat and parallel (flat foot) to the ground. While carrying light weight they walk like common people keeping their body erect. While carrying heavy weight on the head or back they band a little forward and band their leg at knees and take short steps rhythmically. They get the benefit of keeping the balance of their body and the advantage of carrying the load. Students with the help of their partners can imitate the walking of a porter and practise it. Running: Running is a useful exercise for body building. Regular habit of running in the morning or in the evening is very useful for health. Before starting exercise or any game the body should be warmed up through running. Among various kinds of running description of some are given below Running with one leg: Standing in a starting line bending one leg at knee either catching it with one hand or with out catching it with the hand keep oneself ready. After this with the command one should start running and reach the fixed finishing line. One who can reach the fixed finishing line will be the winner. In this run whenever required the legs could be changed. Besides, for the practice or preparation of cook-fight running practice with one foot for ward-backward, to the right to the left will help to maintain the body balance and makes the leg muscles strong.

Games Without Equipment 5 Three legged race: For this run two partners of equal height and weight are necessary. The partners should stand side by side. The partners’ inner legs which have been placed side by side are to be tide up with a handkerchief or a short piece of rope. The partners will place one of their hands either on each other’s shoulders or on the hips and become one. Before the competition starts they should practise it for several times from the starting line to the finishing line, they will report to the starting for competition. With the signal of the starting they should take the steps with their tied legs and place their both back feet together and maintain the rhythm and start going forward. They should maintain good understanding among themselves and keep equal foot steps in running to reach the finishing line. However reaches the finishing line first will be declared the winner. Running with the palm on the knees: To run with the palm on the knee all players are to stand in a line on a starting line, After this the hands should be bent at elbows and placed parallel to the ground and start double march or running with high knees, that is, running with raising their legs high. During running the knees should be raised so l that it should touch the palm of the hands. At the beginning one should stand in one place raise the knees and practise touching palm with raised knees and with slow and fast stepping-running, Practice can be done with marching rhythm. Besides, running practice can be done by placing the palms of the hands on both knees.

6 Physical Education & Health Running by placing palms on heels: For this run all competitors will stand on the starting line. With the command of ‘set’ the competitors will bend their hips and hold their own heels with the palms of their hands. After the signal or whistle of the starter, the competitors start running by keeping the same position. The competitor who can each the finishing line first will win. Usefulness: Practice of this kind of run strengthens and develops the leg muscles. Besides, the skill of controlling the body balance can be achieved. Jump and landing: This history of jump is as old as human. Jumping is a good exercise and an Olympic event. By putting weight on one or both feet fly in the air is called jumping and from tip in the air position come down to the ground is called landing. During landing most of the lime the balls of the feet sin touch the ground and the body remains bending forward. Jumping upward. body twisting, turning and landing: Before the start of the practice of this jump (1) Warming up, (2) Stand straight putting weight on the bail of the feet,

hop up and jump high and land. (3) From jumping position land with folded knees. (4) Body twisting in the jump to be practised while

kicking one leg up in the air, After this the twisting should he practised in the way it is ho in the picture.

Usefulness: Practice of this kind of jumping up and twisting of the body will help to learn high jump. While jump up keep equal weight on both feet, look to

Games Without Equipment 7 the right, left and backward In the same way bend forward and touch your toes. After twisting the body left and right while in the air land softly.

Jumping over the obstacle: Human life is full of obstacles. For the existence of life, one has to overcome many barriers. In the school the aim of’ the teaching of obstacle crossing is to achieve the qualities of crossing the obstacles easily, and to develop strength, swiftness, endurance, self reliance etc.

While learning crossing students barrier attention should be given for the security of the students.

8 Physical Education & Health (1) The students will stand in two or three files of equal numbers. The student a

lead of the file will bend and place his both hands on the knees. With the whistle of the teacher or leader hands should be placed on the back of the banded student very lightly and jump over with both legs apart side ways, cross him and stand in the same position and style as was his friend. In this manner all other fellows will jump over and cross and stand like their friend. In this way the group who finishes first will be declared the winner.

(2) After placing a bench in front the student will run forward one or two steps

and take off with both legs simultaneously and jump over on the other side of the bench and land on the balls of the feet.

Jumping by keeping weight on the back of two partners:

The players will stand as shown in the picture B’. the players standing in a file will come forward one by one and put weight with their hand on the back of the partners (with folded knees chest height) jump over and land for ward. Special note: The jumping practice over the barrier can be done in many ways or styles and with implements. While doing barrier crossing type exercises one should note (1) taking off from the ground (2) staying in the air landing on the ground. These three main points should be kept in mind. Besides, a helper or stand by should always stay near by. Exercise for Balance: While playing or doing exercise the balance of the body should be kept in control. One who can control his balance only he can achieve his goal without causing any accident. In fact balance means to control weight and speed of the body.

Games Without Equipment 9

Sitting like an egg: Sit on the heel and ball of the feet on the ground or mat with folded knees. After this hold the knees with two palms of your hands, bend the head forward at the knee level so that it touches the knees. As far as possible the shape of the body will be like an egg. Keeping balance on knees: Sit in an imaginary chair in folded knee position. Stay for some time in this position then stand straight. During the practice of this exercise extend both the arms in front parallel to the shoulder and ground. The knee balancing and standing exercise can be practised 10 to 15 times. This exercise makes the legs strong and develops the muscles. Those who have weak legs if they can practise this exercise adequately and regularly will be benefited. Balance like a frog (Frog balance): Sit with both the hands in between your thighs and place them on the ground or mat with open palms. Now keeping the body weight, on the palms try to keep balance and lift your legs. This position looks like a frog. By maintaining balance like a frog one can reach by hoping up to a particular point.

10 Physical Education & Health To maintain balance like a tiger (tiger balance): From the elbow to palm portion of the hand to be placed on the ground or mat. After this keeping weight on the arm raise the legs with a little push by the toes In this position he is to stay for thirty seconds and then legs will come down. After taking rest this exercise is to be practised three or four times. For the sake of learning this and safety measure one helper should be kept near by. This exercise strengthens the hands, legs, chest, hack and the backbone and make them capable of work. The body becomes light and agile like a tiger.

Somersault (Roll) During play or exercise somersoult or roll is required. If skills arid techniques of somersault are known can be avoided. Jump in between the two hands of two partners (dive roll): The player will get ready in the starting place. Both partners will stand by holding hands in such a way so that it makes a ring. Instead of holding hands

Games Without Equipment 11 the partners can hold a ring made of bamboo or cane. The starting player takes a run and gives a dive through the ring or hand made ring of the partners. After crossing the diver will place his hands on the mat and then the folded elbows will be placed on the mat, the forehead to be tucked near the knees, the heels will he nearer the buttocks and then roll of (see picture). Before performing this body should be warmed up properly with quite a number of front rolls, standing dive rolls and running dive roll. Kneeling down: From standing position by putting weight on the all of the feet and discharging breath slowly bend the knees until it touches the mat or ground. At the time of sitting the eye sight will remain in front and both the hands are to be place on the thigh and then slowly drawn towards the knees. In his position of kneeling down the buttocks will touch the heels of the feet and then after taking breath you will spring up and stand up. This exercise should be practised 5-7 times slowly and rapidly. This exercise develops the muscles from the hips to the legs and increase the strength, The blood circulation becomes natural. Accidents can be avoided by keeping balance of the body. Rolling like an egg: In this chapter the exercise sitting like an egg have been described. In a sitting position the head will be tucked between the knees and both the legs will be held with two hands in a criss-crossed position. From this position roll the body on the left shoulder towards left and rest on the back then roll on the right side and come to a sitting position. In this way the exercise is to be repeated from the right side. Practise rolling for several times. In this way this exercise will be under controlled.

12 Physical Education & Health Imaginative and imitative exercise: To increase the power of imagination, imaginative and imitative types of exercises are taught. These exercises are generally done by imitation of animals, birds, transports etc. For example: (1) Running or walking like a dog or horse (2) To be big like a giraffe (3) To be small like a hare. (4) To fly like an aeroplane. (5) To jump like a kangaroo (6) To fly like a crow or other birds. (7) To move like a cart wheel etc. To run like a dog or a horse: The run of a dog and a horse is almost of same nature, but the steps of a horse are relatively bigger. To run like a dog or a horse one has to run on all fours (hands & feet). To imitate a dog and a horse running first, practise slowly and gradually faster.

To move like a seal fish: In prone position, the feet together, the hands to be folded from the elbows on the mat or ground. Now basing on the hands and toes keeping the body erect one has to be up from the ground or from the mat. The position is almost like a push up position. Now just like stepping on the foot walk forward with both the hands. The position of the body from the head to the toes will remain straight. While walking by the hands, body will go right and on the left. But no help can be taken from the legs. The toes will be dragged to go forward.

Games Without Equipment 13 Rhythmic Exercises The co-ordinate exercise of musical measurement and time which makes exercises more attractive, fruitful are called rhythmic exercises. The media which are used for rhythmic exercises are:

(1) With the sound of clapping the foot will be up and down, limbs move or dance.

t2) With the sound of the finger snapping movement of limbs or dance will start.

(3) With the recitation of small rhymes dance or exercise will start (4) With the sound of muscial instuments marching and dancing with dif—

ferent posture will be started. Examples of some joyous rhymes are given below. By realising the meaning of the rhymes the students can practise other movements or dances.

Games Rhymes: (1) I am as small as a mouse. I am as big as a giraffe I walk like a camel I run like a horse. I fly like a bird. I shake like a tree. (2) By clapping we move and go We dance by raising two hands on our sides. We light electric lamp on our head. Sometimes we make an umbrella with the help of our hands. We make a ring by catching each other hand. We jump together one, two, three. A sample of a song of ceremonial marching has been given below. (a) Chal chal chal Urdha gagane baje madol Nimne utala dharanital Arun prater tarun dal Chalre chal chal

14 Physical Education & Health The Song, to maintain the musical time during stick dance: (1) Rhythm Left-Right music (B) Chak Dhum’a Dhum Nak Dhuma Dhum Ek Dhama chal Ekta patal, (2) Sound of madal: (C) Takta-Dhating.........Dhating-tak “Aga dale bashe Kokil Maj dale bashare Bhangiio hirikher dal gihoner nai ashare.” The teachers of school and the guardians have an important role to play at the time of teaching the rhytmical exercise by the rhyme of play, songs, instrumental music etc Exercises with partner: One can get enjoyment and benefit from exercise when performs with one or more partners. Few example of exercise with partners are given below: Eskimo roll or double roll: Eskimo roll is also called double roll. One partner will lie on the ground or mat, the other partner will stand beside his lying partner with his feet a little apart. The lying partner will raise his legs; both the partners will hold each other’s ankles firmly. From this position the standing partner coming to a diving position will learn forward and roil. The legs of the lying partner will

Games Without Equipment 15

remain very near to his buttock. When upper partner rolls the lying partner auto-matically will come to a standing position. In this way the Eskimo roll will be done 4 to 5 times and them come to a stop for taking rest for some time. Before learning double roll the students should learn front roll.

Back to Back roll: (1) For performing this exercise two partners have to stand in a back to back position and lock each other's elbows. After this one partner will carry the other on his back and put him down and vice versa. After this one partner will carry the other partner in his back and move around.

The partner on the back with cooperation of the partner underneath will in a reverse way bring around (back roll) his feet on the mat or ground and as he comes near to touching the mat he will release his elbows and land and stand on the ground. Hand wrestling: Hand to hand wrestling on a table: Two competitors will stand on the two ends of a table. After this they will put their elbows on the marked place of the table and grab each other's palm. With the signal of starting they will try to put down each other's hand on the table only with

16 Physical Education & Health the strength of the arm. In no circumstances the elbows will come up from the surface of the tale. In this competition the highest scorer of the fixed 3 to 5 rounds can be declared the best hand wrestler. To maintain balance with partners: Generally this type of exercise is exhibited where different types of balance, ic, physical feat, gymnastics, tumbling etc. are required. These activities of balance give much pleasure to the audience when performed with partners. Shoulder balance: Two partners are required to perform this exercise. One partner will lie on his back by making his hands and feet as four legs of a bench. Now the other partner will catch hold of the ankles of his lying partner and place his head between the thighs of his partner. After this he will give a little push from his toes stand erect with his legs up and head down and keep his balance. The exercise may be imitated from the picture shown here. The exercise will be practised for thirty seconds 3 to 4 times as shone in the picture. For performing this exercise a stand by or helper is required Head balance: An imaginary triangle should be drawn on the ground or mat before starting this exercise. Now the forehead and two hands are to be placed on the mat. Then the two legs will be raised up keeping balance with the head and two hands. After the legs are lifted up (1) the body will be erect (2) the ball of the feet and the toes pointed upward (3) the

Games Without Equipment 17 breathing will remain normal. Staying in this position for 30 seconds the legs will come down. While practising standing on the head it is better to keep a helper. The palms of two hands and the forehead will work as parts and each of them are to be placed a foot (12 inches) apart from one another. At the time of landing from this position the chin should touch the chest and roll on your back. In this process there in no possibility of hurting or causing accident. Forming a pyramid with two or three partners: Building a pyramid is very interesting. This requires strength, capacity and courage. Two people’s pyramid: For the formation of this pyramid the partner underneath should be stronger. The partner above must have good sense of balance. First, the partner underneath will form an arch. The upper partner will maintain his balance and stand straight on his belly. A helper can help the upper partner in taking position on the belly of his partner. Pyramid with three partners: Two partners vi1l be in kneel down position placing their palms on the mat or ground. Their back will remain taut. The third partner will stand on the back of two partners and maintain balance.

18 Physical Education & Health

Exercises

1. Put a tick (√) mark against the correct answer. A) Most of the physical exercises are 1) internal 2) the field work 3) practical 4) walk and move around. B) Habit of regular running in the morning or evening for health is 1) very useful 2) bad 3) laborious work 4) nothing C) While taking part in sports and games to keep the control of balance is 1) not good 2) necessary 3) hard work 4) easy D) Dog and horse run is almost 1) not seen 2) seen 3) seem good 4) same.

2. Fill in the blanks with suitable words: a) Practising of sports and exercise keeps the mind and body __ disease. b) Many of us guess that __ equipment __ cannot be performed. c) Running is _ exercise for building body. d) The Eskimo roll is also called __ roll.

3. Answer in brief. a) What are the specialties of cooli or pooter's walking? b) Why are imaginary and imitating exercise taught? c) What is rhythmic exercise? d) How many persons are required for hand, wrestling? e) Who needs to be very strong in building pyramid?

4. Essay type questions: a) What do you understand by "physical education" and write about its

necessity. b) Explain how exercise is performed through walking. c) Describe two kinds of running. d) Describe the jump and landing system. e) Which are the imaginative and imitative exercises? f) What are the advantages and disadvantages of the games without

equipment?

Chapter Two Games With Equipment

For sports and games or physical exercises lots of equipment such as balls, sticks, rope, parallel bars, vaulting, boxes etc. are used. As a result, sports, games and physical exercises become more attractive.

Throwing ball to a partner in bowling style: Through this play the students can learn the ball throwing and catching neatly. The techniques of bowling of cricket and other games will easily be learned. Equipment: rubber, plastic/tennis ball Place: Playing field. Preparation All players will be divided into two parties ‘A’ ‘B’ and will stand 15-20 metres away face to face from each other.

Throwing (1) The players of 'A' Team will stand feet apart and will throw the ball very high. (2) The ball will be thrown after taking one or two steps forward and the number

of steps will be increased gradually. (3) The ball will be thrown at first with slow running and then with fast running

by rotating the arm near the ear, (4) Practice of throwing will be done by sending the players of "B" team near and

far. Points to be noted (1) Always the ball should be thrown directly towards

the opposite players. (2) At the time of throwing the ball the opposite leg of

the throwing hand will come forward. (3) Players of ‘B’ team will catch the ball and throw

like players of ‘A’ team and ‘A’ team players will catch the ball and in this way the practice will go on.

20 Physical Education & Health Catching the ball in different techniques:

1) The fingers of both the hands taken together a cup or a funnel is to be made.

2) The ball is to be caught with close fist and firmly. 3) Catching the ball is to be practiced in near the

chest, over the head, bending and stooping right and left, with rolling etc.

The points to note: (1) To catch the ball always keep the eyes on the

ball. (2) The ball should have to be caught with

promptness. (3) ‘A’ & ‘B’ both the groups should be habituated to catch the hail. The fielders of soft ball or cricket sometimes have to throw the bail in great height to test the strength of the hand and to increase the strength of mind, Practice of throwing and catching the ball of high and long distance can be done. The skipping rope: To skip with rope is a delightful game and very useful for the development 0 the body. Equipment: Skipping rope. In absence of a skipping rope a thick rope putting two knots on both ends can be used as skipping rope. All the time one should keep in mind that during the rotation of the skipping rope it should be round in shape. Otherwise it will touch the legs and rotation will be stopped A. To skip with one leg: 1. By holding the two ends of the rope with two hands one is to skip with single leg rhythmically. In between skipping the leg can be changed. (see picture).

Games With Equipment 21 2. In this way as far as possible practice can be done in one spot or on moving

forward. B. Skipping with double leg:

Some technique discussed above in single leg skipping is to be applied. The only difference is instead of single leg double leg will be used (Figure B.). Besides, if there are three players two of the players will move the rope around rhythmically and the third player will skip with double leg.

While skipping getting the partner in team:

1. Two players will skip with one rope simultaneously. 2. When a few stand in a circle one will move a rope round the circle. All will have to jump over the rope. Hoops made of bamboo or cane): Games played with the help of hoops build the habit of perseverance and self control and also give pleasure. Equipment: Bamboo, cane, steel made hoops or ring. The diameter of the ring will be 1 8 to 24 inches. Keeping balance in different styles in the ring place on the ground: (A) 1. Stand in a ring placed on the ground. 2. After this maintain balance changing the hand and the foot as sown in the picture. 3, For maintaining balance keep the leg and the hip straight.

22 Physical Education & Health (B) 1. Standing in the ring keep weight on the

right leg at first, fold the left knee and raise up. Now as shown in the picture hold the knees with two hands against the chest.

2. In this way alternately lift the right and left knee and pratise.

3. During practice of maintaining balance keep the backbone and the hand as for as possible straight.

(C) 1. Firstly one should sit in kneel down

position in the ring. 2, After this as shown in the picture without

bending the elbows the body will bend like a bow and the heels of the legs will be grabbed with both the hands.

3. Keeping the breathing natural hold this position for 20-30 seconds.

4. In this way the practicing for maintenance of balance will be done for 3 to 4 times. Besides, if one can maintain balance in various ways in the ring as shown in the picture below.

Games With Equipment 23 To jump on the ground and in the air with two rings:

Like the picture below with the help of two rings one can jump on the ground in the air and do exercises in different styles and rythm.

Exercises with the help of rings made of bamboo or cane: (A) Throwing up the ring made of cane and catching it again, going through the ring, jumping over the ring, after putting the ring on the hip moving around etc. are many types of exercises can be done.


Exercises with the help of rings made of bamboo or cane

(B) Put a ring in a slanting position towards yourself. The ring will move in its own orbit by itself. In this moving ring try to cross through it. Sometimes jump over to cross it and catch it before t lands on the ground. Sticks: The exercises with the help of sticks develop energy, fitness, discipline etc.

Games With Equipment 25 Exercise with the help of sticks:

Equipment: Small and big different kinds of sticks made of bamboo, cane or wood. The sticks should be 1 to 3 hands long and round with a smooth surface. Procedure: (A) 1. Hold both ends of one hand long stick with your two hands and hold it at hip

level by bending your elbow. 2. Now raise your hand with the stick over your head and bend the body back-

word as far as possible like, a bow. 3. After this return to the first position. In this way practice 3 to 4 times.

Exercise with the help of sticks:

(B) 1. Two players will sit on the ground with their legs straight having their feet

placed with one another. 2. Now keep a strong stick of two hand long straight close to their feet and both

of them will hold the stick and with the starting signal each will pull the stick to his own side. In one time it will be noticed that comparatively less strong partner will start standing up by bending the body like a bow.

(C) 1. Sitting on the ground by bending the knees hold ends of a two hand long stick

firmly with two hands. 2. Now place the sole of two feet on the stick and extend the legs forward by

pushing the stick and pull the stick towards yourself simultaneously. 3. Relax the body and come to the primary stage and do the exercise for several

times.

26 Physical Education & Health Changing of sticks to the partner in different ways: Equipment: A one hand long stick

Procedure: 1. With feet little apart two players will

stand face to face keeping 5 to 6 feet distance from one another. 2. One player will hold the stick at its two

ends and bring the stick towards his chest by folding his elbows. Immediately he will extend his two hands and hand over the stick to his partner with a small push.

3. The partner immediately will hold the stick with his both hands and following the same procedure will send back the stick to his partner. The receiver will always keep his eyes on the stick.

4. Practise this exercise of stick for several times. This game can be played by dividing the students into two groups.

Changing of a stick to one or more partners during run: Procedure: (1) Everyone will stand at a distance of 30

to 30 metres. The stick will remain in the left hand of the first layer.

(2) With the starting signal the first player will start running. When the running play will come near the stick receiver will start running and with much caution will receive the stick with his tight hand. After the change of the stick he will change the stick from his right hand to his left hand.

(3) The time should not be wasted to exchange the stick.

Games With Equipment 27 Rope Climbing: Place: Playing field or gymnasium Equipment: Climbing rope. For increasing the strength and development of muscles of the body rope climbing is a romantic feeling. Through this game courage and tolerance are increased. These are much needed in life.

Rope climbing with the help of the hands and the feet Climb with the help of the hands and the feet Procedure: (a) The practice is to be done with hanging a rope

knotted at a distance of one hand. (b) Climb up with the help of the hand by the

unknotted rope. (c) The practice of climbing a rope with the help of two hands and two legs.

28 Physical Education & Health Different kinds of hanging with the help of rope:

Place: Gymnasium or big hail room. Procedure: (a) To hang in a swing rope, to swing in a

hanging rope etc. may be practised. (b) To hang like Tarzan in a swinging rope. (c) With the help of rope swing like a cradle. Low bench: To gain aptness in gymnastic tumbling and other modern techniques in the primary level rolling in low bench is very useful. Roll in different posture on a low bench: Equipment: a low bench 18 inches high 2x1 hand or 5/6 feet long. Preparation: (1) All players standing in a file or line will

walk a little and run slowly and fast Will give roll (forward and back ward) for a few times on mat or ground.

(2) All players will stand at one end of the bench in a starting line. After this they will be on the one end of the bench by turns, after walking and running take a jump to land to the other end.

(3) Before the start of roll or somersault two helpers will stand by the two sides of the bench.

Games With Equipment 29 Procedure: (a) With the signal of starting the students will

do front roll in turns. (b) After this they will practise back roll. Stand on low parallel bars in different ways Parallel bars is a kind of attractive playing equipment. With its help through body movement the muscles of the body and nerves get conditioned. Equipment: Low parallel bars and mats which can be made locally by bamboo and wood. Preparation: First body should be warmed up then all will come to the starting line in a file. Two persons are to stand as helpers on two sides of the bars. Procedure: (a) The two bars of the parallel bars are to be caught with two hands. With the help of the hands after a mount in parallel bars students will take their position on it. After this with the help of the hands students will walk on the hand from one end to the other end of the bars and dismount on the mats with a small jump.

(b) Parallel bars is to be mounted with the help of pressing the hands. After a little swing the legs will go over the bars and spread on the two sides of the bars. Then the arms will be extended in a line at shoulder level to grab the bars with the hand by learning the body forward come to the original position. After practising from one end to the other end dismount from the bars with a little jump.

30 Physical Education & Health (c) Standing on the shoulder and the hands on low

parallel bars: The body will be in forward position. Keeping the weight on the upper part of the arms, the legs should be raised.

(d) The weight of the body will be carried on one shoulder. In this position two hands will hold the two bars firmly.

Caution: A mat should be placed under the parallel bars so that one does not get heart if falls down due to carelessness. Vaulting Box: Mounting, dismounting and showing different kinds of feats on vaulting box are enjoyable game. These games develop fastness and physical skill.

Equipment: vaulting box, mat. These could be made locally with wood. Mounting and dismounting on vaulting box in different styles:

Preparation: First, after warm up the player will stand on the starting place. Two helpers will stand at the take off point and another at the landing point on the mat. The vaulting box should be placed crosswise to practise the exercises.

Procedures: (a) With a starting signal the player will take a run and place both the hands on

the vaulting box and with a jump pull the body up like a spring and stand on the vaulting box. After this he will jump down on the mat. In this way every player will practise several times.

Games With Equipment 31 (b) On listening the starting signal the

players in turn jump up on the vaulting box and extend their two legs in between their two hands and dismount on the other side of the vaulting box.

(c) With the starting signal players will

run one by one and place their hands on vaulting box and extend two legs and removing their hands land on the other side.

Placing partner like a vaulting box position and dive roll: Teach front roll on soft soil or grass before teaching the partner ‘Dive Roll’ on mat. Procedure: (1) Players will stand in one file (2) The first player will place his hands and the knees on the mat or ground to be

like a vaulting box. (3) After getting the signal the next player will place his two hands on the mat

over the first player and make a dive roll. After completing his dive roll he will take position as the first player did.

32 Physical Education & Health (4) Rest of the players will proceed and perform dive rolls and take their position

till all the players finish in the same way. This is the prophet pro cedure to learn dive roll and in it you will find pleasure. Dive roll can be practiced competitively by dividing students in two groups. At the time of learning dive roll the positional height of the player who takes the position of the vaulting box can be lifted a little higher and the dive roll case be made more attractive.

Exercises

1. Tick (√) the correct answer. a) The use of equipment in sports and games or physical exercises makes it (1) heavy (2) hard (3) easy (4) attractive b) To skip with the help of a rope is (1) joyful (2) dangerous (3) an act of courage (4) very easy c) Climbing rope is a (1) injurious game (2) lifeless game (3) game of romantic feeling (4) good game d) While exercising the vaulting box should be placed (1) upside down (2) crosswise (3) vertically (4) any one way 2. Fill in the blanks with proper words. (a) Playing games with the help of ring_____ and _____good habit side by

side and gives pleasure. (b) At the time of practising balance so far possible_____ and head should be

kept straight. (c) In changing sticks _____should not be wasted. (d) Parallel bars is a _____playing media. (e) Exercising with the help of sticks energy, fastness _____ etc. virtues are

developed.

Games With Equipment 33 3. Answer briefly (a) What kind of materials are used to make balls used in bowling? (b) With what kind of materials one can make low cost ring? (c) What kind of rope is required to learn rope climbing? (d) With what kind of materials are vaulting boxes made? (e) What exercises are performed with sticks? 4. Write notes on the following (a) Ring made of bamboo and cane. (2) Sticks (3) Vaulting box. 5. Essay type questions (a) How is exercise performed in pretence of ball playing? (b) Explain how rolling can be done in a low bench. (e) What are the differences between a forward roll and a dive roll?

Chapter Three Games, Drills and Combined Exercises

Small games or minor games:

The games we play in a short time or in a small space for warming up our bodies without any equipment are called minor games. Through these games we can develop bodies and get pleasure for our mind. The children will play these games with enjoyment, encouragement in the competition. Touch partner by hopping on one leg (Hopping touch):

Make a circle of 10 yds and all will stand in the circle on one leg and the other leg will be folded and held by the hand. For the game all students will have to stay in the circle in a scattered position. With the signal the one legged player will try to touch other players by hopping. The player who will be touched will go out of the circle and is out of play. In this way the game will go on and the player who can save him from touching till the last will be the winner. The legs could be changed during play. Through this game the skills of warming up, maintaining balance, saving him s by faking the partners could be achieved. Besides, the legs become strong, powerful and speedy. Lots of pleasure is achieved through this game. Circle chase: For this game, a big circle is to be made in the field with lime. After that, every body will stand beside the circle keeping a space between each other facing one side. With the signal all will start running round the circle and will try to catch the player in front of him. The player who has been caught will go out of play and sit down. In this way chasing the front player the game will continue. With the blow of the whistle of the teacher everybody will turn about and start chasing the player in the front. Through this game the students will achieve the capacity to run fast. The lungs and the heart will be more effective. The leg muscles will be strong, the body will be supple and the mind will become cheerful.

Games, Drills and Combined Exercises 35 Rest and recreational games:

Island tag:

Place: Playing field. A particular area is to be earmarked and inside it players will remain in a scattered position. There will be a leader among the players. With the blowing of the whistle the leader will try to touch the other players. Nobody can go out of the area. The player who is touched will join or tag the leader. In this way the tagged players and leader will hold hands of each other and touch other players and included them on their side. The player who goes out of boundary will also be tagged. The player who will be tagged last will be the winner. In this game much pleasure is gained.

Circular dodge ball:

Place: Field or gymnasium. Number - 25/30 persons.

Equipments: One or two balls. For this game players will be divided into two equal groups. One group will take their position round the big circle and the other group will take their position inside the circle. With the starting signal the players of outside the circle will try to hit the players of inside the circle with the ball below their knees to make them out.

On the other hand, the players of inside circle will run to and fro or sitdown to save themselves from the touching of the ball. In this way the game will continue for a specific time. When the time elapses the sides will by turn change places and continue the game as before. With the signal when the game is over the group who has fewer number of out players will be the winner.

36 Physical Education & Health Ball and stick relay: Place: Gymnasiums/field Equipment: 3 balls/sticks

The players will be divided into three groups. Each group will stand at the starting line in a file. At a distance of 3 0/40 yards a ball or a stick will be kept for each group. With the signal first player of the group will run and collect the ball/stick and hand it over to the second player of his group and will stand behind other players. The second player will put the ball from where it was collected by the first player of his group and come back to his file and touch the hand of the third player of his group and stand at the end of his file. The third player will run for the ball and give it to the fourth player. The fourth player will place the ball in the end line and comeback to his life. In this procedure the game will go on. The group who can finish first the exchange of ball will be the winner.

Flag relay:

Equipment: A flag for each group

Place: Field or gymnasium Procedure: The groups will stand half behind the ‘A’ line and other half behind the ‘B’ line. With the signal players no. 1 and 2 of each group will run and meet in the “C” line and exchange their flags. After this they will run back to their own line and hand over the flag to the next player. He will repeat this. The game will go on in this way. The group who could first finish will be the winner.

Games, Drills and Combined Exercises 37 Circle relay:

Place: Field or gymnasium.

Equipment: Each group will have a bean bag. Procedure: Four groups will be for with equal member of players. As shown in the picture each group will stand in their own file. With the signal of the whistle last player of each group will run with the bean bag in his hand around all groups and return to his own groups and hand over the bean bag to the player number two and stand at the end of his file. Next player will move round with the bean bag in the same way and pass the bag to the last man of his group. In this way the group who will move round one first will be the winner. Regional Games: In the different regions of Bangladesh various types of recreational games are organized. Amongst them Daria banda, Bou Chee, Kho Kho, Kabadi are note worthy. Daria Banda This game is played in different regions of Bangladesh in local rules. For playing the game in uniform rules some rules are given below.

38 Physical Education & Health The play field: Length 27.15 metres (89’ - 1’) and width: 7.03 metres (23’ - 1”). For the junior group, length 24.71 metre (81’ - 1”) and width 6.42 metre (21’- 1”) and each room will be 3 metres x 2 43 metres (1 O’x 8’) The middle lane and crosslanes will be 30.48 cm (1) wide. If required the number of courts may be increased or decreased to conduct the game. Playing time: 20 + 5 + 20 45 minutes, it can be increased or decreased if necessary. The rules: 1. Two groups play the game: defender and attacker. Each group consists of 8 to

10 players. 2. At the start of the game players of the attacking group will stay in the ‘A’

place outside side the court and the defender group will stand one by one inside the foot or 30.48 c.m. wide line. With signal the game will start. With the start of the game if the attacking group enters the court from a place and goes to every court and touch it and comes back in A marked place successfully a lona will be scored.

3. The defence group will obstruct so that the players of the attacking group cannot touch all the courts and score a lona.

4. If a defender touches an attacker during changing of court than he will be out. In this way if the attackers can touch all courts then they will be regarded as “puckka’ If a puckka player while entering in the court again gets touched by the player of the defender, the team will be out. Playing this way if a pukka player can cross the last court and again comes to A place then he will score a lona.

5. In the specific time the group who can score maximum number of lona will win.

6. If any player of a defending team after touching an attacker becomes unbalanced and touches the ground he will not be out.

7. While touching the opposite group no fear can be shown or unnecessary sound cannot be made to cause disturbance in the game. It is forbidden to play by using (rubbing on the body) oil or oily substance on the body.

Games, Drills and Combined Exercises 39 8. Umpire, scorer and time keeper:

For conducting the game one umpire and one scorer will be needed. The umpire will conduct the game according to the rules and the scorer will keep records of lonas and players who are out. The time keeper will keep the time.

9. With the blowing of the whistle of the umpier the game will start. After the specific time with blowing of umpire’s whistle the game will be over.

10. The decision of the umpire will be treated as final. Techniques:

1. Before the start of the game both the groups will warm up their bodies by running and exercises.

2. During the game one of the attacking players will try to get out from one corner and the other players will come out swiftly from an open space. To learn this technique two defiance players will spread tow hands and bend ing to the right and to the left will try to cover the open space. To deceive the defending player, intelligence, technique and swiftness are to be adopted.

3. The teacher and the students together will workout the technique (skills) and practise it.

Bou Chee Bou Chee is the regional game of Bangladesh. The source of the name of this game is said to be that in one family the bride (Bou) was taken to captivity by a man of another party. Then the relations of the bou tried to drive away the captivator and bring back the bou home. Basing on this within some rules and regulations Bou Chee has become a corn petition game. This game is now included in the inter-school competition. By taking part in this game the players not only get immense pleasure but also achieve good health, strength, working power and speed life, group conscious ness, feeling of unity, cooperation, endurance, sociality etc. No equipment is needed to play this game.

40 Physical Education & Health The playing court of Bou Chee:

For girls the court of this game is 40 yards in length and 30 yards in width. The boy’s court is of same size. But if needed the length and width could be increased up to 50/60 yds. and 30/40 yds. respectively. 9 yds. away from the middle of the two end lines two rooms are to be made inside the field one for the Bou and one for players. The room of the Bou will be 4 4 and the players’ house is 8 8 . The distance of the two houses will be 18 yds. The lines of the courts will be 2 inches wide. In the four corners of the court there will be four 5 high red flags and there will be 4 lines men. Players: Each party will consists of 22 players in total, During competition 7 players will take part and 4 players will be exchange players. Duration of the game: 40 minutes for girls and 60 minutes for boys and for - small girls the duration is 30 minutes, Interim rest is 5 minutes.

Games, Drills and Combined Exercises 41 The start of the game: In presence of the captains of both the teams the game will start with a toss. The winner of the toss will have the choice of becoh defender or chaser. Results: During the duration of the game the group whoever scores the highest point will be declared as winner. It the game is a tie then for each out and dead player one point is to be added. The procedure for Bou Chee game: 1. The chaser party will select someone from their party as Bou. The Bou -

22011 sit in her own home. Bou will wear a 4 width red ribbon on her or his waist. The rest six chasers will stay in their house. The defender party will take suitable position in the court as the please. With the blowing of the whistle of the umpire the game starts. Umpire will announce ‘Dan”.

2. The chaser while taking a Dan will be out of his house with one breath and pronounce the word Chee ---e and try to touch the defender. Whether suc cessful or not he must return to his home safely or incase of emergency he can enter the ‘Bou’s house by keeping his breath with chee-e-e sound.

3. The chaser will get 9 Dans. The Bou may try to go to her house any time within these 9 Dans.

4. The Chaser who will be stranded in the Bou’s house can return home by avoiding the defenders.

5. Between the 9 Dans anytime if the Bou can safely return to her house by avoiding the touch of the defenders then the classers will sore a lona or two points. But if any member of the defenders could touch the Bou then not only the Bou but the whole chaser party will be dead. In this situation changing of side or runs will take place. The defenders will become chasers and the chasers will become defenders. In this way the game will go on till scheduled time is over.

6. In one Dan if more than one chaser comes out with chee-e-e the umpire will announce “more” and the chaser have to go back to his house. This Dan will be counted.


The chaser will be pronounced dead:

1. If the goes out of the field during the game. 2. At the time of going chee if he goes out of breath before returning home and is

touched by any player of the defending team. 3. If he gives broken chee-e-e and after the declaration of the umpire the

defending player touches him. 4. If a chaser at the time of going chee-e-e does not come out of his house from

the front part or does not enter the house by the front part etc. The defender will be out:

1. According to the rule if a chaser touches him. 2. If he goes out of the field during the game. 3. While keeping the whole body inside the house the chaser touches the

defender. 4. If the Bou or any stranded player of the Bow’s home keeping one leg or both

legs inside the room touches the defender etc. Conducting the game: For conducting the game one referee, two umpires, one scorer, one time keeper and four linesmen are required. Primary techniques: The group who has speed, swiftness, patience, tolerance and holder of good breath wins the game easily. Therefore basing on the qualities one should select the players and take care of their practice. Some of the primary skills are given below:

1. Related exercises for warming up the body. 2. Short distance run. 3. Running from one part of the field to another part with a chee-e and coming

back. 4. Dodging and marking to the right, left, in a zig zag way for touching the

players of the opposite group etc.

Games, Drills and Combined Exercises 43 Kho Kho Koh Koh is a rural and regional game. The game is widely practised in India particularly in Maharashtra. This game has similarity with Daria Banda or Attia Pattia. But there are some dissimilarities in rules and skills.

This game is seen to be played according to the rules created by the Maharastra Physical Education Department in India, Pakistan and Bangladesh. In this game players gain conception of time, speed and capacity of walking at right time, player can acquire skill to defeat the opponent with intelligence, develop the qualities of group consciousness, cooperation, unity and humanity. The players and the spectators get lots of pleasure. Play Ground: 1. The kho kho is played in a rectangu lar field of 34.58 metres (113-8) in length and 16.25 metres (53 -4 ) in width. 2. ‘G’ and ‘H’ are two rectangles, the length of the rectangle is 16.25 metres (53 -4) and the width is 4.87 metres (16).

3. In place of A & b 1.21 metres(4) long two wooden poles to be set up. 4. Up to ‘A’ and ‘B’ the length of the centre line is 24.79 meters (81 -4) and the

width is 30.48 cm (1). There will be 8 plots of 11 square on this lane. In each square one chaser will sit.

5. ‘K and ‘L’ is a cross lane. There are 8 cross lanes in the court the length of each cross lane is 16-25 meters (53 - 4) and width is 30.48c (1).

6. The outline of the court will be marked with lime.

44 Physical Education & Health The rules of the game:

1. Each group will consists of 9 players. 2. Each competition will have two innings of 28 minutes. The chaser and runner

will get 7 (seven) minutes time for each turn. 3. No part of the body of the main chaser can touch or cross the centre lane. 4. The main chaser will give Kho to the seated chaser. Before giving the “Kho”

the seated chaser cannot rise from his square. 5. If the main chaser crosses the cross of the square the sitting chaser of the

square cannot give kho even if he is asked to give Kho. 6. If the main chaser breaks the rule No. 3-4 and 5 then the umpier will blow his

whistle repeatedly and declare foul and force him to move in the right direction. After the declaration of foul if the main chaser touches any run ner he will not be out.

7. The main chaser will sit in the place of the seated chaser as soon as he gives Kho to the seated chaser.

8. After getting Kho he who will be the main chaser, will run facing that way that he passes cross line.

9. The main chaser when runs facing a direction he cannot change this way or turns about.

10. When the main chaser moves from one post to another he can give Kho to any chaser sitting in the square and can turn his face or shoulder. But the main chaser cannot go in the opposite of the control line without coming round the post.

11. Being obstructed by a chaser if any runner becomes out then he will not be treated as out.

12. While running in a direction the rules which has been laid on turning the face and shoulder will not he applicable in the rectangle of ‘G’ ‘H’.

13. Runners cannot touch the seated chasers. If he touches then he will be given a warning. But if he does it again he will be treated as out.

Games, Drills and Combined Exercises 45 14. If both the legs of any runner go out of the boundary he will be out. But if both

the legs of the runner will be out bout his body remains inside he will be given a chance.

15. According to the rule if the main chaser touches any runner with his hand the runner will be out.

1.6. The main chaser and other chasers cannot break the rules form 3 to 1 0. 17. If the main chaser disobeys the rules form 7 to 10 then the umpire will force

him to go in definite direction. 18. For the out of each runner the chaser party will get one point. If before the

scheduled time all runners are out then the chaser party will get a lona. Till the time of turn is completed the game will continue according to rules. When the turn is going on the runners cannot change their serial numbers of the list.

2. Gollachut:

Gollachut is a country game and is very popular with the rural children. It does not require any equipment. The game can be organised in any open space. It may even be played in the courtyard of a house. The children as well as the youths take part in the game with equal interest. The game is played between t teams. In the open space or field, a spot is set from where one goes out to reach the other end of the around. This may be the reason of being called gollachut. This game brings forth speed, stamina, physical strength to the players. The players as well as the spectators enjoy this game very much. The players act the opportunity to learn new attacking and defensive techniques. a. Playing field: The measurement of the field is generally 54.86 metres X 36.

meters. The field may be bigger or smaller than this measurement. The field will be leveled so that the players can run without any difficulty.

b. Players: The number of players in each team will he from 8 to 12. The

number varies according to the size of the playing field. The players will have uniforms with different colours. If uniforms are not available, the coloured tapes may be used to differentiate them from each other:


e. Playing time: The total time of play is 60 minuets and- after every lona, there

will be recess of 2 minutes. If gollachut is played during school hours, the game may be played for about 30 minutes.

d. Toss: The referee makes a toss to decide which team will play as Golla Team or Goliachut Team. The Golla Team will hold each others hand by circling the Golla spot. They will make a chain with their hands. While Gollachut team will field their players scattered. The fielding side will obstruct the Golla Team member to move freely and to reach the set circle in the other side of the field.

e. Game conducting officials: The officials of conducting the Gollachut game are-referee, umpire, scorer arid timekeeper.

f. Golla player: A very fast player will be selection act as a Golla player. He will be placed in the Golla spot. All other players will make a chain by holding their hands. The Golla player is required to be a very good player. Because he is to give ‘lona’ for his team.

Games, Drills and Combined Exercises 47

g. Lona: if the Golla player can reach the set circle in the other side of the field without being touched or caught by any opponent, the Golla team will get a Lona and will score 2 points extra for the lona.

h. Technique of reaching the other side of the field by the Golla team members:

(i) The member of the Golla Team will reach the other side of the field. hut he will not be touched or caught by the fielding side i.e. Gollachut Team. In doing so, he is to be very fast in running

(ii) When a player of Golla Team can reach the set place without being touched or caught by any opponent of the fielding side, he will be called ‘pacca’ or successful. In this way, when all players of Golla team reach the set circle one by one safely, then they return ‘to their Golla spot and take if standing long jump from the Golla spot one by one. The last player’s jumping spot will be the next Golla spot. The Golla players will make a chain from this new spot they achieved.

i. Change of Team: The Golla team will be Gollachut team for the following reasons:

(i) If the Golla player tries to reach the other end of the ground and if he is touched or caught by any member of the fielding team, then the Golla Team will be changed. They will play as Gollachut team..

(ii) If some of the players of Golla Team break the chain and try to reach the other end and if they are caught or touched by the opponent, then all of them will be out. But the players who are holding the chain with Golla player will not be out.

(iii) If all the players except the Golla player are out, the referee will give a signal and the Golla player must move from the Golla spot to reach the other end. If he can riot reach safely his Golla team will be out,

j. A player will be declared out if he goes out of the boundary of the field. k. Techniques: (i) The players are required to be warmed up properly. They will

do all the free hand exercises during warm-up session. (ii) They will take some short and fast runs. (ii) In pairs, they will pull each others hand, run in a zigzag way. (iv) They will jump and kick in the air.

48 Physical Education & Health 1. Techniques of Golla Team

(i) The fast and intelligent player will be selected as Golla player. He is to be able to run in a zigzag way. He should learn how to dodge an opponent while reaching the other end of the ground.

(ii) The Golla team members are required to be clever. They will break chain and will try to allure the opponent to bring closer to them. Them finding an opportunity they will try to reach the other end.

(iii) Members of the Golla team should show that they arc going to be ‘pacca’ by reaching the other end.

(iv) They will try to run as fast as they can without being touched by the opponent. (v) They are to adopt the tactics of being successful in reaching the other end. (vi) They are to follow the technique that a member of Golla team may be caught.

But at the cost of that player, the other members of the team can reach the other end of the ground.

m. The techniques of Gollachut team:

(a) They are to employ one or two players to guard the Golla player so that he can not reach the other end of the ground and earn lona

(ii) They will place some players at the other end of the ground so that none from Golla team can become ‘pacca or successful.

(iii) A very fast player is to be selected so that he can chase any opponent very successfully.

(iv) When for certain reasons the Golla team members break the chain the Gollachut team will not allow them reunite with their own team.

(v) They are to weaken the opponent by catching the maximum member of Golla team players.

3. Touch Game It is an excellent recreational activity. It does not require any equipment. The children enjoy this game very much. To do good in this game; one is required to be physically fit and mentally intelligent. Every member of the team is to be very fast in running.

Games, Drills and Co Exercises 49 a. Playing field: Big gymnasium or any open space. According to the natire of

the game it does not require any fixed area.. b. Equipment: No equipment is necessary for this indigenous’ game. c. Players: The number of players is not fixed. The number should be a little bit

larger than the normal one! Because, the lead runner is to catch or touch somebody, so the large number of players will help the runner to touch any player with ease and comfort.

d. Method of the game: The players will be fielded scatteredly. There will be one lead runner who will be chosen from the players and will chase the players in the field. He will wear certain distinctive mark so that he can be identified easily. He will run and try-to touch a moving player inside the field. If he can touch any one, he will hand over the distinctive mark to the touched player. That player will now be the chaser. In this way, the game will continue. This game can be said as Li Li play.

e. Besides the touch Game there are various other indigenous games which give recreation to the children. The children enjoy these games and participate in them spontaneously. The games like “Good morning sir,” ‘What is the time, Mr. wolf? “Find out the leader” “Crow and crane”, “Head and tail”, “Bull in the ring” etc.

Country and foreign games Football In the present world ‘football is a popular international game. Everywhere in our country the players and spectators take part in this game with much enthusiasm and zeal. Through football game the qualities of feeling of cooperation, self confidence, swiftness, perseverance etc. are developed. Leadership, obedience and respect for law build one as an ideal citizen and social being. (A) General rules: 1. According to the international rules the playing field will be 110 yds. or 115

yds. in length and 70 yds. in width or 75 yds. For the juniors the court will be 80 yds. in length and 40.yds. in width.

50 Physical Education & Health 2. Equipment: An inflated ball, 6 feet high goal post and 8 feet long goal bar and

goal net. The international measurement for goal posts is 8 feet high and the goal bar is 8 yrds. long. 1-lere goal bar is 8 feet long and 6 feet high goal post for the juniors.

3. Number of players: Each team will have ii or 9 players and 3 (three) extra players for replacement.

4. Director: One referee, two deputy referees or linesmen. 5. The name of the players (as placed in the field): (1) Goal Keeper (2) Right back (3) Left back (4) Right half (5) Centre half

(6) Left half (7) Right out (8) Right in (9) Centre forward (10) Left in (11) Left out.

6. Toss: From the toss the winner will decide according to his wish whether he will take ‘Kick off or side. Generally after winning a toss ‘Kick off is taken.

7. The duration of the game: First half 20 minutes and rest 5 minute and sec ond half 20 minutes, total 45 minutes. According to the international rule 45 minutes + 5 minutes rest + 45 minutes. Total 95 minutes is the dura tion of the game.

8. Fouls: generally fouls are of nine kinds. It is a fault if these are done to the opposite team’s players:

(1) To kick (2) To jump on his body (3) To trip (4) To charge dangerously (5) to hit (6) To hold (7) to push (8) to charge the opponent player from behind when he is not obstructing (9) handling the ball. But in penalty area the goal keeper can hold the ball by hand.

9. Penalty kick: Any player in their own penalty area when willfully commits a foul described above than a penalty kick will be awarded to against that party.


10. Corner kick: If the ball crosses over the goal line being last touched by the

defending team then a corner kick is awarded against the team. 11. Goal Kick: If the ball crosses the goal line being touched last by an attack er

then the defenders will get a goal kick. 12. Direct and indirect kick: Any offence caused by any member of both the teams

for this two kinds of kicks are awarded. The kick by which a goal is scored is called a direct kick and in indirect kick the ball must be touched or played by others to score a goal.

13. Throw in: The ball when crosses the side line is brought into play by a throw in. When the ball last touched by a party goes out the opposite party will get the throw in.

B) Technique: To become a good football player one must have the minimum qualities of

good kicking, ball control, passing the bail amongst his own teammates and the capability of defending the attack of the against party.

(1) Kick : By kicking with leg the ball is passed to other is called a kick. There are many kinds of kicks. The description of a few preliminary kicks is given below.

52 Physical Education & Health (2) Low hard kick: With the instep (the upper part

of the ball of the foot) the ball should be kicked in the middle.

(3) Volley kick: To send the ball in the air the ball will be hit with the instep before it touches the ground.

(4) Half Volley: The ball should be hit just after it touches the

ground and start coming up. This is called the half volley kick.

Games, Drills and Combined Exercises 53 (5) Chip shot: The feet is to be bent

outwardly to make a side kick shown in the picture is called a chip shot. In this kick the leg is moved in such a way that the ball with very little effort comes over the ground and reaches to the player of his own party.

(c) Trapping: With different skills the bail is brought

to own control is called trapping. The skill of controlling the ball from toe to head is to be learned with patience and tolerance.

1. V. Trap: With the sole of the foot the upper part of the sole and lifting the

heel 3/4 inches high somewhat like the letter V’ it should be performed. 2. Shin trap: The very moment the ball touches the ground immediately the

two knees to be brought forward with a little bend and to control the ball with the shin. 3. Head trapping: To control the ball with the help of the head is called head

trapping. Receive the ball with the forehead and deliver it at 40 (degree) angular distance and the very moment the ball touches the ground get the ball with your foot.

4. Goal keeping: Goal keeper plays a vital role in winning and losing a game. The goal keeper must keep keen eyes on the ball. He should catch the low

54 Physical Education & Health balls, high ball, rolling ball with his hand after bringing to his control sends it to his own party player. The ball which might have the possibility of entering into the goal he may fist it with his fist to remove it from the dangerous zone. A football player in whatever position he plays should take care of his body and practise the game regularly. Soft ball: It is not known correctly how, when and where the game of soft ball was started. In the modem history of America George W. Han Cock in the year 1887 introduced the game. After the Second World War the game was widely spread in America. This game can be played in a small field and does not require a lot of equipment. Besides, it costs less to arrange this game.

Games, Drills and Combined Exercises 55 Important useful equipment: I One wooden round bat. 2. A leather covered soft ball. 3. A diamond shaped field with long and wide open spaced area.

Field: A diamond shaped field whose each arm will be 18.24 metres (60). For fielding a long and wide open space. The long home base will be of almost 60.96 metres (200 feet). The short rules of the game: 1. Each team will consists of nine players who will stand in different places of

the field. It is shown in the picture. 2. In one game five innings are played. If three players of the batting team is out

one innings is over. Then fielders will come to bat. 3. If the game is a draw both the teams will play extra three innings. 4. Batter will stand in the right or left home of the home base. From pitchers

plate, the pitcher will throw ball to the batter. 5. The pitcher will throw the l in between the knee and the shoulder level just

over the home base. If there is a violation of this the ball will be a “No ball”. 6. If there are four no balls then the batter will get a free base. 7. When the ball becomes dead or goes out of play: a) The ball comes back in the hand of the pitcher. b) If the ball hit by the batter goes to the foul area crossing the bare area will

not be a dead ball. 8. After the ball has been hit by the batter if he is successful in touching 1st 2nd and 3rd base and return the home base then one run will be scored. 9. If the batter can run fast still he cannot come home base by overtaking the base

runner of his own team and cannot take a run. 10. Batter will be out for the causes stated below: (a) If he strikes three times ‘stricks’ will be written against his name 1. If he fails to hit the ball. 2. If he does not hit the correct bail 3. Hits in “No ball”. (b) If the fielder catches the ball which has been hit by the batter. (c) Before reaching the base if the fielder touches the base with the ball or touches

the batter.

56 Physical Education & Health Techniques of the game: The students as advised by the teacher will know about the technique and

practise it. 1. Holding the bat (grip) and batting stand - The batter will stand by putting his

two feet on the batting block. In case of a right handed batter his left foot and eyes will be on pitcher. The elbows of both hands in a bended position will go over the chest up to the shoulder level at the time of holding the bat with both the hands.

2. The bat will be given a swing to hit a ball. 3. A slight touch of the ball with the bat (Batting hit). Instead of hitting the bould

ball it will be touched lightly with the bat and then run towards the first base. 4. Ball throwing (pitching and throwing): After noticing the weakness of the

batter one should throw the ball accurately. (a) Ball should be pitched for several times to the batter. Pitch the ball in

different styles. (b) To throw the ball by taking the hand straightway at the back, with a swing

bring it in front and throw the ball. Throwing ball in this style is called “underhand throwing”.

(c) The hand along with the ball straight extended overhead and taken at the back with a twist bring it in front and throw. This style of throwing is called “overhand throwing”.

5. Catching and fielding: The speedy ball and slow ball, ball coming from up and

down, rolling ball and throw it to different fielders. . 6. With the. personal signal of own group choose the base or fielding. 7. By understanding the nature of the hatter the catcher will stay near or far. Tenl koit game: Teni koit is a foreign game. This game is played in single or in double.


Rule no. 1 a) The playing field: The playing field will be right angle rectangular. The length

will be 12.19 metres (40) and width 5.48 metres (18). b) The net: In length 5.18-6.09 metres (18 to 20), in width 45.72cm (18). e) The poles in which net will be tied will be of 1.52 metres (5) height. In the

middle the height of the net will be 1.44 metres (4-9). d) Ring: A rubber ring will be of nearly 17.78 cm (7) diameter, 1¼ thick and 7 to

9 ounces weight. Rule No. 2 a) The start of the game: The game will start with toss. The winner of the toss

will choose the side or service and starts the game. b) The game is of 15 points. c) Out of three games whoever wins maximum games will be the winner. On the

start of second and third game court should be changed. d) In any of the hand the ring could he held: After holding the ring immediately it

will he thrown to the opposite court. Until the ring is dropped on the court or it goes out of the court the play will continue

58 Physical Education & Health e) If the ring is grounded in the neutral zone or if any body enters the neutral

zone it will be a foul. f) Any line of the court can be touched but if fully crossed it will be considered

as a foul. g) Where the ring first touched the ground will he considered as its landing spot. h) In a singles game the court will be used length single portion. The technique of the game: Service: With the left foot the forward forehand pass and the right foot forward back hand ring pass are to be practised. Throwing the ring: a) Swiftly throwing the ring over the net with a downward trend. b) Always to keep an eye on the ring. c) To hold the ring by watching its movement and practise of placing the ring in

a vacant space of opponent’s court. Foot work: From the specified marked place, to practise the various foot-work of right leg, the left leg, forward and backward stepping. Practise the body balance to the right, the forward, backward step and stooping position. Smashing: For fast offensive playing a short run with a jump is needed to smash. This time the ring should he thrown in speed with a downward trend. In single and double game physical will-being, mental preparation and self confidence are required. In doubles game in addition to these qualities understanding with the partner and consciousness about both’s responsibility are required. The excitement should be controlled to win the game. Badminton In our country particularly during winter season in the village or town every where children play this game. In the past this game was played in Poona in India. In latter period the English introduced this game to their country. This game was played in a village called Badminton of the Duke of Bedford and after this the game was named Badminton. In the past the game was called the Poona game.


1. The Court: The playing field will be right angle rectangle. The length is 44

feet and width 22 or 20 feet. In both ends long service line from the end lines will be 2.5 feet inside. After deducting the false court the remaining space of the court will be divided into three parts of 13 feet each. After taking 13 feet from the end lines two parallel straight lines to be drawn. The two lines are .called the short service line. The court’s longest lines are called the side line. From the middle of these two lines two posts are posted at a distance of .5 (feet) away. The net is tied with these posts.

2. The net: The net will be made of thread. The space of the squares of the net will be 3/4 square inch each. The net will be 22 (feet) long and 18 (inches) in width. At the point of the posts the net will be 5 -l in height and in the middle 5 (feet). The height of the posts will be 5 -1 from the ground.

3. Shuttlecock: Shuttlecocks are made of feather. Now a days for practice less expensive plastic made shuttlecocks are available.

4. The players: Each team consists of one (Single) or two (Double) players play between two teams.

5. Toss: Who will get side or service is decided by a toss. Point: for man’s single or double, the game point is 15. For women the game point is 11.

6. Rules of the doubles game: For the first service the right side player will serve diagonally in the opponent’s court. He only can receive the service to whom it is served. No player can serve twice in a single game. The winner of the first game will serve at the beginning of the second game.

60 Physical Education & Health 7. Rules of the single game: If the score of the server is zero or even then the player will serve from the

right court and if point is an odd number the service will start from the left court. After each point scored the players will change their service or the receiving court.

8. Penalty for a fault: a) If the server breaks a rule then their running service will be cancelled. If

the opponents make same mistake the server will score a point. b) Service cannot be taken unless the opponent is ready. c) The server and the receiver both will be motionless and start the game.

During this time no line of the court can be touched. d) If during service the shuttlecock touches the net or line the service will be

cancelled. e) If during service the shuttlecock falls from the hand it can be picked up and

the server will again get a chance to serve. But if it falls alter touching the recket then the service will be cancelled.

9. The faults: a) If the bottom of the shuttlecock is not hit correctly. b) If the racket remains over the waist during service. c) If the shuttlecock is dropped in the wrong court. d) During a ninning game touching the net with cloth or the body. e) If the same player hits the shuttle consecutively. f) If the player cheats while serving.

10. Umpires: The game will be conducted by an experienced umpire. If he feels necessary he can take help of a referee.

11. The technique of the game: a) To serve: The shuffle should be sent in opponents court a little higher from

the net or sent with a big height according to server’s own skill. b) Receiving service: While receiving the service a keen eye should be kept

on the shuffle. The moment the shuffle comes to your reach hit it back to opponents court in a vacant space of the court

c) Smash: The hand from behind and above with a upper swing with a trend of the wrist downward the shuttle should be hit hard.

Games, Drills and Combined Exercises 61 Putting the body in an orderly manner: We are indifferent in maintaining the correct body posture. Due to this indifference the body is affected. Never one should sit or walk ending forward, bending sideward and bending the neck, the back and the waist. Kabaddi: Kabaddi is a very popular game with the rural people of Bangladesh. Previously it was called Ha-du-du, Che-dug-dug. Chu kit-kit etc. and was played under various rules. Now the game has been named as kabaddi to bring uniformity of names, rules, and regulations. The Government has formed Bangladesh Kabaddi. Federation with a view to bringing all round development of this game. a. Kabbadi court: It is a leveled and rectangular ground. The ground is made of

earth, manure and sawdust. For men, the kabaddi court measures 12.5’

metres long and 10 metres broad, but for women and juniors, the length and

breadth are 11 metres and 8 metres. i) Midline-The kabaddi court is divided into two halves by a line called mid

line.

62 Physical Education & Health ii) Baulk line-In each court a line will be drown 3 metres away from and

parallel to the midline. This line is called the baulk line. iii) Lobby-In each side along the length of the court, there will be a strip called

lobby. It will measure 11 metres in length and 1 metre in breadth. iv) Sitting block-In each end of the court, there will be a seating block where

the dead players will sit during the game. The measurement of this block is 6m 1m.

v) Every line drown for making a court will be 5 cm. in breadth. b. Players- 12 players will make a team. 7 players will take part in the game and

5 players will be kept as substitute. c. Playing time- The playing time is divided into two halves. Each half will be of

20 minutes duration. In between these two halves, there will be a recess of 5 minutes. For women, junior boys and girls, the timing will be (15 { 5 ± 15) minutes.

d. Game conducting officials- In order to conduct the game, the officials will be one referee, two umpires, one scorer and two assistant scorers. The decision of the umpires shall be the final and if there is any disagreement between the two umpires, the referee will give the final decision on that dispute.

e. Rules of play: i) Toss- The referee will take the toss before the captains of both teams. ii) Start of the game- The side that wins the toss, have the choice of the court

or the raid. But in the second half, the side will be changed and the side which had not sent their raider first, will send their raider in this half.

iii) Raid- On signal from the umpire, a player will raid the opponent court with a cant called kabaddi-kabaddi-kabaddi. During the raid, he will not break this cant. The raid will be done by the players of both teams alternately.

Games, Drills and Combined Exercise 63 iv) To put out a player- If a player touches any opponent during his raid and

comes back to his own court with the cant then the opponent play er will be out and the winning team will score a point.

The out player will sit in the sitting block. And if the raider is caught, he will be out and the opponent team, will scope a point. v) If the raider is caught in the opponent’s court, the opponent team will score

a point. During raid, if any player touches the line, he will be out and the opponent team will score a point.

vi) Lona- The play will be continued in this way one after another. When all the players of a team will be out, the winning side will score two additional points. This is called lona.

vii) If the raider fails to continue his cant and he is touched by any oppo nent, he will be out and the opponent team will score a point.

viii) Fouls: (a) A raider should not be stifled by shutting his mouth or by any other way. (b) Violent tackling will not be allowed. (c) The raider will not be held with the help of scissors operated by legs. (d) A raider -shall not take more than 5 minuets to start his raid. ix) Techniques of raid:

(a) The raid in the opponent’s court can be taken either from the right or the left side.

(b) The raider will try to cross the baulk line first and then he will attack the opponent.

(c) During raid, the raider will not show his back to the opponent: (d) The raider will not close both feet together. He may be caught by the opponent

easily.

64 Physical Education & Health (e) While returning to own court, the-raider should pause a few moments in the

midline area of the opponent and come back quickly so that he can not be pursued suddenly by the opponent.

k) Techniques of defence: (a) The opponent team will try to block the raider so that he can not cross the

baulkline. If the raider fails to cross the baulkline, he will be out (h) The opponent will try to catch the raider by adopting various ways. They will

allure him, so that the raider can not go back with full cant (c) The raider can be caught by the chest, Legs and the palm of the hand. (d) The opponent players may make chain to block the raider and keep him in

their court. The leg of the raider can be caught and raised high quickly so that he loses his strength.

(c) As soon as the raid is over, the raider can be pursued quickly. Kabaddi is a team game. In order to gain experience, regular practice is

required. Since no equipment is required for this game, it can be organ ised easily and the children and youth get much enthusiasm from this game.

Silent games: Due to inclement weather ie rain, excessive heat, wind etc. when it is not possible to conduct physical education classes the teacher arranges for some silent games so that the students can pass time with pleasure. The guess of the blind: Number : All students of the class. Equipment: a stick or cane. Playing procedure: One student will be made blind by teethe a piece of cloth on his eyes. Others will make a suitable circle and stand round it. Now the blind player will remain standing silently in his place or move around of his own spot 34 times. In the mean time others will change their places in the circle. The blind now slowly moves around and touches others with his stick and ask him. “Tell me who I’m?” the student who is touched by the stick will change his own voice and repeat the blind man’s sayings three times: The blind will imaging his name from hearing his voice.

Games, Drills and Combined Exercises 65 A touch or pinch on the forehead: The students will be divided into two equal groups and sit face to face 20- 25 feet away from each other. After winning the toss the leader will shut the eyes of one of the opponents with his hand. From the beckoning of the leader one player will come running and give a pinch or touch the forehead of the blind player and go back to his line and sitdown. All other players will start talking with one another in a low voice and make various gestures and posture to show as if they are very busy. The group leader will take away his hand from the eyes of the player. The player now will guess and try to recognize the player who pinched his forehead within 5-7 seconds. If successful he will get one point. Then the leader of the blind group will make the eyes of one of the members of the opposite group lose and the same sequence will follow. In this way all players of the team will have a chance of becoming blind and pincher. In the stipulated time the party whose sore is highest will be declared winner. Stealing the handkerchief: Like other countries of the world this game is widely prevalent in our country. Equipment: One handkerchief. Participants: Everybody. The playing procedure and rules: All will sit in a circle facing the centre of the circle. One player will act as a thief. He will take a handkerchief and pretend to keep the handkerchief behind everybody’s hack. Whoever’s back the handkerchief has been kept he will try to find it. When he finds it, immediately he will chase the thief. The thief of the handcarchief will sit in the vacant place of the chaser. And in this way the game will go on. If the chaser is successful in touching the thief before he sits in the vacant place, then the thief will have to go round to keep the handkarchief behind anybody. If there is a hunge member of players the group can e divide into small groups and continue the game. The physical teacher should keep an eye that every member of the group gets the handkerchief and the exchange of handkerchief does not become the monopoly of a chosen few.

66 Physical Education & Health Class formation: Outside the school premises different kinds of class formations are required. To take part in sports and games and formal marching disciplinary class formation is indispensable. Line and file: When everybody stands side by side, that is one stands at the left of another, this formation is called a line. When one stands behind one and behind him stands another, this formation is called a file. Drill Drill means repetition of some regular activities. Through the repetition of some regular activities students can learn discipline, leadership and obedience. Generally for physical exercise and conducting of sports and games the teacher or leader gives command informally. But in military drill formal command is given. According to the military rule each group will stand in three files before the commander. The commander will stand at a distance of 10/15 steps. When the command is given, the commander will come to attention position. To finish or to start the drill whatever signal is given is called command. Before giving order the commander has to perform certain responsibilities. These are stated bellow: (a) Address: Before giving any command the commander should address a

caution or get ready sound to the group. For example class/squad etc.

(b) The command. 1. Caution address - parade/class. The word squad is to be pronounced. After that

what work will have to be done is to be announced. 2. There will be a short pause.

Games, Drills and Combined Exercises 67 3. Effective order should be given - for example: Stand at-ease. A rough sketch is

given below so that the drill activity becomes easy. This will help all. Objective Place Command Work or Action or order

1 . Attention

Standing

Attain-tion or Caution To stand with both the legs

together. In this position the heels of both legs will be together and the toes of both the legs will remain at a distance of 400-450 from one another.

2. Stand at ease ”

Stand at ease Stand at ease Stand keeping the

right foot in place and widening the left foot apart. Both the hands will be at the back and keep in right hand on the left hand.

3. Ease/rest

”

Stand-Easy Will take rest But feet wil1 stay in the same place.

4. Mark time

”

Mark- time In attention position thefeet will be up and down by bending the knees alternatively.

5. Stop mark time

”

Half or Now-Stop All wil1 mark time and stop at the count of 1-2.

6. To turn

”

Right Turn On the heel of the right foot and the ball of the left foot turn right and the back foot will come forward to meet the other foot.

68 Physical Education & Health Turning in this way or changing sides to the left (the opposite procedure of turning right) also can be done. Daily Assembly The daily assembly is included in the routine of all sorts of educational institutions. Generally in the dry season the open space of the institution and in the rainy season or during inclement weather the assembly room of the institution or a class room could be used for daily assembly. The physical education teacher or any other teacher selected by the Headmaster will conduct the assembly. It is compulsory for all the teachers of the institution to be present in the assembly.

The students of the institution will stand n line or file according to their height in front of the national flag housewise. The teachers will stand face to face with the students housewise. The work of the daily assembly will be the following. 1. To recite some portion from the holly books. 2. Hoisting of the national flag and saluting it.

Games, Drills and Combined Exercises 69 3. Oath taking. 4. Physical training for five minutes i.e. combined exercises (P.T.) 5. Lecture of the head of the institution (if required) 6. National anthem 7. When the assembly is over the students in a file will return to their class rooms

in a disciplined way. Oath: I am taking oath that, I will keep myself engaged in the service of mankind. I shall be obedient to my country. I shall remain ever endeavoring for the solidarity and unity of my country. O Allah give me strength so that I can serve Bangladesh and build Bangladesh a strong state. The Nation at Anthem. Avgvi †mvbvi evsjv ................. Avwg bqb R‡j fvwm| Combined drill At the beginning of each exercise everybody will stand straight and with the signal start the exercises.

A) Introductory exercises: First drill: With the first signal every body will put one hand on the hip and the other hand will extend sideways up to the shoulder level and stand erect. With the second signal they will raise their right and left feet and start jumping. With the third signal they will stop. The second and the third exercise: In the

same way by keeping both the hands on the hips and keeping both the hands sideways the exercise will be repeated.

70 Physical Education & Health B) Exercises for the hand and the shoulders: The exercise is called Jumping Jack. Exercise (1) : With the first signal everybody by turn will stand on the legs apart and clap with both hands over the head and come to the original position. This exercise will go on rhythmically. With the second signal everybody will come to a stop. Exercise (2): With the first signal everybody will raise one hand on their head and keep the other hand on their side and stand. With the second signal everybody will raise their other hand by turn and give a clap and bring the hand down. With the third signal everybody will spread both hands at their sides and stop. C) Exercises for the legs:

First exercise: On the first signal stand erect with hands on the hips. On the second signal all by turn will spread their legs once on their sides and bring the legs together with a jump. With the third signal everybody will bring their legs together and stop. Second exercise: On the first signal all will stand as before. On the second signal by turn both feet wide, one foot front and other back and jump.

Games, Drills and Combined Exercises 71 D) Combined drill (Co-ordination exercise)

First exercise: At the first signal every body will stand straight. With the second signal everybody by turn will raise their both hands on the side of their body and spread their legs apart and again stand straight. With the 3rd signal all will stop. Second exercise: On the first signal everybody will stand straight. On the second signal everybody in turn will clap under the knees and over the head. On the third signal everybody will bring their feet together and stop. Through a salutation the Combined drill (Exercises) will be over. It will look better if the salutation is performed just after the end of the activities of the third signal.

Exercises 1. Put a tick mark (√) against the correct answer. a) Blind manes guess (1) A foreign game (2) A rural game (3) Boys game (4) A silent game b) In between the home and (1) l2yds. (2) 14 yds. (3) 18 yds. (4) 40 yds. c) In the present world football is a (1) popular game (2) urban game (3) foreign game (4) good game. d) What is the diameter of a teni-kait ring? (1) 5 inches/ 12.7 cm (2) Almost7 inches /17.78 cm (3) 12 inches/ 30.48 cm (4) 11 to 12 inches/27.14 cm. e) Pinching or touching the forehead is played (1) among all groups (2) between three groups (3) between four groups (4) between two groups

72 Physical Education & Health 2. Fill in the blanks a) For each group one been bag and totally will be used. b) if to cannot be out from ____ c) Chaser and runner for their each turn will get minutes. d) According to the international rule the duration the football game is _____ e) When one stands beside other and thus is made. 3. Answer in brief (a) What is a minor game? (b) What type of game is kho kho? (c) What are the other names of Dana banda? (d) Where is football played in Bangladesh? (e) When does the daily assembly take place? (f) When was Badminton game first played? 5. Essay type questions a) Write the procedure of playing dodge ball. b) Draw a map of the football field. c) Write down the faults of badminton game. d) How will you play the stealing handkerchief game or touching the fore

head game. e) Describe the programme of daily assembly. f) Describe any of the small games. g) What are a line and a file? h) Write down the measurements of Kahaddi Court. i) In Gollachut game, what are the techniques of Gollachut team in the

fielding side?

Chapter Four Folk dance, Swimming,

Athletics and Local Games Folk Dance Everybody likes to express himself through various activities. Dancing may be one of the activities through which one can show his physical abilities. Dancing is performed in rhythm along with music. Folk dances in the country side are very popular and people enjoy it thoroughly. There are various kinds of folk dances and these can also be practiced in educational institutions. These dances are performed in a body. So the students of an educational institution can par ticipate in such group dances. It not only gives recreation but also provides physical exercises. The folk dances are bamboo stick dance (Ion dance), small stick dance (kathi dance), jhumur dance etc. A. Bamboo stick dance (tori dance) a. Location: Playing field or any open space. b. Equipment: Bamboo sticks 3-4 feet long cane shield and small drum c. Rhythm: Jha-jha-jha, Ta-ta-ta. Bamboo stick dance is very popular in the country side. It creates enthusiasm among the performers as well as the spectators. It is a rhythmic activity and cannot be performed without music. The students of educational institutions can take part in this activity in a group. It is a good media for learning defensive technique and preservation of health. The dance can be organized on a competitive basis where the performers can show their excellence. The bamboo stick dance has several parts. These are: a. friendly dance (Shoka Nritya), b. Ali dance (dance of showing bravery), c. Victory dance (Buoy nritya), d. Rowing dance. All these dances are performed with rhythm. On a sig nal from the teacher the drummer starts playing the drum and the participants start their performance. These are the dances of primary stages. Technique of the dance: The students will take the cane shield and the stick in their left hand and stand

74 Physical Education & Health in files. They will be equal in number in each file. The teacher will stand in front of the file and the drummer will stand at a little distance away from the files. The students will reach to the starting point with double marching. a. Friendly dance (Shoka Nritya): On having a signal from the teacher, the drummer starts beating the dram in a jha-jha-jha rhythm. The students start marking time on the spot after the second signal. The students will move for ward in files when the teacher gives the third signal. They will do the ‘double mark time” and after covering some distance in the fIeld they will Lome back to their original position. On the fourth signal, the students will stop manning time. This activity is called “Paitara”. It means the preparation of the r activ The teacher will not say anything but will blow his whistle to indicate the s nal. The signals and the activities are serialized belov Signal one: The drummer beats one loud sound. The players will stand in two files with even number of players. The students hold the head of the stick ith their right hand and ring it out quickly from the left hand. But the tapering part of the stick will still be held by the left hand along with the shield. The position of the hands will be straight and placed on both the thighs. Signal two: The drum will be beating rhythmically and the students will start performing the activity. Say, there are two files of students. The students of both the files will raise their hands inwardly as high as possible keeping the sticks in their hands. The first file will move the hand from right to left and the second file will do it from left to right.

The toes of the right legs of the first file will he placed on the front of the left leg. Similarly the toes of left legs of the second file will he placed on the front of the right leg. The raising of hands and placing of toes will he done simultaneously with the rhythm of the drum heating. When the students raise their sticks at left and right direction their eyes will .follow the movement of the sticks.

Signal three: Both the files will move forward. When they reach the cud of the ground, they will turn back. The first file will turn to the right and the second file to the left direction and they will come hack to their original position. Signal four: The participants of both the teams will continue the performance on the same place.

Folk dance, Swimming, Athletics and Local Games 75 Signal five: The drum beating and activities will be stopped. Signal six: The players will come to the original position again and the files will leave the ground, keeping rhythm with drum beat. The shoka dance is required to be practised thoroughly. This may be performed in any particular occasion. the performers as well as the spectators enjoy it very much. B. Small Stick dance (Kathi Nritya): This dance is very much known as Brotochari Nritya. It is so named after Gurusadaya Dutt who innovated this dance and introduced it successfully among the young children. The dance is performed with two small sticks in hand and with patriotic song. The song motivates and inspires people to work for building up the country. The students can get a lot of enthusiasm in the dance and build their health. The stick dance is performed in an open space. It has 3 parts: rhythm, music and folk song. Equipment: To small sticks for each student. The sticks are generally 2 -2.5 long and tapering towards the end, one small drum with drumstick and whistle. Techniques of the dance: i) The students will stand in files with two sticks in hand. There will be 3 files

and number of students in each file will be even. The number of the second file will be 2.50 times bigger than the first file and the number of the third file will be double of the number of the second file. Say. for example, the number of students in the first file is 12. so the number of the second and third files will be 30 and 60 respectively.

ii) The students will dance in the circles. There will be 3 circles. The first file will form the inner circle. The third file will be in the outer circle, while the second file will stand in between the first and third circles.

iii) The circles will be prepared in the ground with white lime. The signals of the dance will be given by the teacher with his whistle and the drummer will start beating the drums with the signal.

Sequence of the dance: In the preparation of the dance; the students will stand in files facing the ground. They will hold two sticks in both hands. On a signal, they will lower down the

76 Physical Education & Health hand at the hip level. Then they will bring it at the chest level on the next signal. The students start marking time standing on the same spot rhythmically and drum also starts beating. On getting the next signal, the students enter the ground and move to the circles prepared for them. When all of them are in proper circles, the teacher will give another signal to stop marking time. These are the preparatory parts of the dance. Now everything is set for the actual dance. In this dance also, the signals are very important. In order to perform this in a befitting manner the signals along with the dance sequences are given below: Signal 1: The three files will move forward keeping the circles at their left. They will follow the rhythm of the drum. The rhythm is dhatin-ta, dhatin-ta, tak-ta, dhatin-ta. Signal 2: They will move fast by making double mark time. They will follow the same rhythm of the drum. Signal 3: They will stop marking and the two sticks will be taken at the left hand. The odd members of each file will make an about turn to the even number holders. While the even numbers will not make any turn. For example-the odd numbers 1,3,57, 9 etc. will turn to the even members 2, 4, 6, 8, 10 etc. Signal 4: The students will now cross the sticks in front of each other. At the time of crossing sticks, they will strike to each other’s stick and will make a sound with the sound of the drum. Signal 5: With the continuous rhythm of drum beating, the performers will strike both the sticks up and down and at the same time, they will make a sound by hitting the ground with their right feet. This activity will be performed seven times. Signal 6: The performers will strike the opponent’s stick once by the right and then by the left hand. While striking, they will make sound with their feet. Signal 7: The students in their files will move forward along the respective circles and will continue the striking of sticks with the rhythm of the drum. Signal 8: The students will slowly come back to their original position and leave the ground filewise. The third file will leave first and they will be followed by the second and first files. The stick dance has many varieties. It can be performed singly or in twos. It can also be performed sitting on the knees or on the ground and even in lying position too. The stick dance is performed with patriotic songs. During the activity,

Folk dance, Swimming, Athletics and Local Games 77 they sing the song in a chorus.

Song of Lory Dance

Kodal chalai Chal kodal chalai Vule moner balai Jhere ashal mejaj Habe sharir bhalai Jota baadhir balai

Bolbe palai palai Peter khudhar jalai Khavo khir ar malai

Song of Stick Dance Kathir nrittya karte shabere

Bhaire na kario hela Sakal khelar bara khalare

Ore moder bhai Khathi nacher khala

Bhai khati nacher khela Khathi shamalo-re-bhai khathi shamalo

Chokhe mukhe lage jadi re Ore moder bhai Nam dosh nai

Shabe khathi shamalo.

C. Jhumur dance: It is a folk dance and is very popular in countryside. The dance is performed in a group. It is a good form of recreation and gives a lot of physical exercises. The dance should be practised in educational institutions. The girl students can per form the dance very well. This is also a rhythmical activity. The dance is prac tised with the drum beating rhythmically.

Equipment: i. Two pairs of jhumurs for each student ii. Small drum iii. Whistle Technique of the dance: The students will fall in two files. One file will be smaller in number than the other. The smaller file will stand at the left of the bigger one. Every student will take two pairs of Jhumurs in their hands.

78 Physical Education & Health Sequence of the dance: After making files, the teacher will give signal by blowing his whistle. The sequences of jhumur dance are stated below with the numbers of signals. Signal 1: The students will make a small jump on the spot with both hands on the hip. Signal 2: The students will make two circles in the field. The small number of students will form the inner circle and the bigger one will stay in the outer cir cle. The teacher will take his position in the centre of the circle. Signal 3: The students will turn left facing the teacher. The drum will start beat ing and the students will take necessary space by extending their hands side vise. They will be marking time while they take space. Signal 4: The students will stop marking time and their hands will come back to their original position. Signal 5: Two hands will be at the hip position and 1-7 steps are to be taken at the left side with the rhythm of the drum. The right and left feet will take the steps alternately. The teacher will count the number 1, 2 and 3. At each count, the students will dance following the sequence. When the teacher counts the number three, both hands will come forward and down. In each sequence of the dance, the students will be with the jhumurs in their hands which will make a uniform sound. The teacher will continue the sequence until a uniform sound is made. This sequence of dance is to be practised twice. Signal 6: The left hand will circle around the head and will then lower down in front of the body. As per the teacher’s count, the students will take 1-7 steps and in each step, they will strike the jhumur for the sound. At third count the hands will come down. Signal 7: The right hand will perform the same sequence of dance as done in signal 6. Signal 8: Now two hands will perform this sequence simultaneously. 1-7 steps are to be taken by the students under the same counting.

In this sequence, the dance will be progressing. There are many variations of the sequences of jhumur dance. The teacher can innovate new sequences which will be very attractive. The dance can also be performed with songs. These songs are mostly folk in nature. An example of a flok song is given below.

Folk dance, Swirnming, Athletics and Local Games 79

Jhumur Song Aga dale basho kokil

Maj dale basho re Vangilo birikher dal Jibane flair ashare

Akale pushilum pakhi Khud kura dia re.

Shakale palalilo pakhi Damn shok diare

Swimming Nobody can deny the necessity of learning swimming. It has manifold useful ness. The people of Bangladesh are closely associated with swimming. They learn swimming from the early childhood. Swimming is a very good exercise. It helps to keep a person physically fit. Swimming can be practised by persons of any age group. The students should learn and practise it regularly. Swimming pool is the proper place where swimming techniques can be learnt. But it can be learnt in other water bodies which are safe. Equipment: Artificial aids to buoyancy like floats, rubber tubes, life jackets and improvised equipment like dry bamboos, aluminium pitchers etc can be used for the primary learners. Precautionary steps for the learners: The pool should be shallow and water should be clean. The arrangement should be made to use the artificial aids to buoyancy. The learners having skin diseases should not be allowed to swim and they should maintain healthful habits. They must not spit or urinate in the water of the pooi. The learners should take special note that they will take breath by mouth and will keep their eyes open in the water. Learn breathing with nose and mouth. Try to take deep breathing. Type of swimming Generally, there are four styles of swimming. These are-1. Front crawl, 2. Back stroke, 3. Breast stroke and 4. Butterfly. In this chapter, the techniques of front crawl and back stroke are described.

80 Physical Education & Health 1. Front crawl: It is a very competitive style of swimming. The swimmers are to work very hard to learn the technique of the front crawl. The students are naturally fond of learning this style of swimming.

Techniques of front crawl: a. The body will be in the horizontal position in the water and the head will be

raised a little over the water. Breathing will be done by the mouth when it will be turned either at the right or at the left.

b. The legs will be closed together and will remain inside the water. The heels will break the water surface only. The leg-action starts from the hips and ripples down in the water. It is a scissors like action and the feet hit the water finishing with a whiplash effect.

c. The hands will move forward alternately. One arm is splashed forward and will pull water at the side of the body and at the same time, the other hands bent at the elbow is lifted from water and splashed forward for a similar action. The hand is slightly cupped while it pulls water.

d. In each movement of a hand the scissors-like leg action will be 3-4 times. The movement of the legs and the hands are to be systematic and the ratio of movements between these two will be 1 : 3 or 1 : 4 respectively.

e. The swimmer will take air when his head comes above water and he will breath out into the water.

2. Back stroke: This is also a very good style in competitive swimming. The swimmers can float on the back and feel comfortable in this swimming. They do not face any difficulty in breathing.

Folk dance, Swimming, Athletics and Local Games 81 Techniques of back stroke: a. The stroke starts when the swimmer get into water. The body remains

horizontal in position with the hip slightly below the surface. The head is com fortably pillowed on the water and the ears are just below the surface of the water. The eyes will be usually looking upwards and slightly towards the feet.

b. The arm action operates continuously without pause.. The hands enter into water alternately with little finger first. It pulls water sideways. It works like the blade of an oar.

c. There are usually six leg-beats to one complete arm cycle. The leg move ment is similar to that of front crawl except that there should be a slight inward rotation of the legs which produces a whipping action. The leg will never be up of the water.

d. The movements of the legs and the arms are integrated and systematic. The ratio of these movements is 3 1 or 4 1.

e. Since the head remains on the surface of the water looking upwards no problems of breathing arise. The swimmers can practise breathing as per convenience.

Athletics Athletics is also called the track and field sport. The running events are held in a track while the jumping and throwing events are performed in a field. An athlete acquires speed, stamina, endurance, power through these activities. The students like athletic sports and take part in it with much enthusiasm. In fact, athletic competition is the most attractive one and it dates back in the ancient Olympics. In the modern Olympic competitions, the athletic events become the centre of all attractions. Athletics has two sections viz-track and field. The track events are short, mid dle and long distance runs. The running events up to 400 metres. 1000 metres and beyond 1000 metres fall in the category of short, middle and long distance runs respectively. The start of short distance run is very important. If an athlete can not take proper start for the sprints, he can not succeed in it. There are 3 types of starts for short run or sprint, middle and long distance runs. These are bunch, medium and elongated.

82 Physical Education & Health 50 metre and 80 metre runs: The 50m. and 80m. runs are called dash or sprint. The athletes are to run as fast as possible. So the start of the sprint plays an important role to win the run.

Techniques of the sprint: a. The body is to be warmed-up thoroughly The athlete will take some preparatory starts to adjust himself so that no false start occur During these starts, the athlete will run at least 20-30 meters from the starting block. This will give him self-confidence. During this run the

co-ordi nation of the hand with the feet is very essential. b. Generally the sprinters use crouch start for the fast running events. The athlete

will put his both hands and one knee just behind the starting line. The other knee will be in raised position. Both the feet will be set on the starting blocks.

c. On the starting signal, the athlete will give a powerful push with his feet against the starting blocks and will move forward very fast. He will run on his feet and will lean forward shightly. He will look forward. In this sprint, the athlete will maintain the same speed from the start to finish. After crossing the finishing line, he will not stop but runs a few metres.

High Jump It is an interesting event for the new athletes. Traditionally, the new athletes try to cross the bar in scissors style. But it does not help them to jump over a good height. Several modem methods have been invented and proved effective in crossing the bar. These methods are western roll, straddle or belly roll, fosbery flop etc. Among these methods, fosbery flop has been proved most effective and it is the latest one also. The athletes use this techniques now a days.

Folk dance, Swimming, Athletics and Local Games 83

Western roll and straddle or belly roll: It is the best for the beginners to learn western roll first. If the athlete learns the western roll well, it will be easier for him to learn the straddle roll. The techin ques of these two methods are more or less same.

The difference between these two methods is the technique of take off. In western roll method, the athlete takes seven steps as approach run from an angular degree of 450 while in straddle roll, this angular distance is 300 and it requires 8/9 steps for take off.

Techniques of high jump: a. The athlete will make an approach run of 7-9 steps for take off. The approach

run will be of 3 00-450 angle. b. The toe of the take off foot will be placed around 18 from the crossbar. If the

left foot of an athlete is the take off foot then he will approach the bar from the left side. He will kick his right leg high spring off his left foot and cross over the bar with his left side keeping the feet together. He will then turn by twisting his hip and land on his left leg and on both the arms.

c. In the style of straddle or belly roll, the athlete will kick the right leg as high

84 Physical Education & Health as possible in order to raise his body and turn about, so that the stomach

remains towards the bar at the peak of the jump. The athlete will now land in the pit on his back or on his right side.

d. For the learners of high jump, the cross bar is to be fixed at a very low height so that they do not become afraid of it, the athlete will try to kick the opposite foot as high as possible after take off and landing will be on the opposite foot of the take off foot.

Fosbery Flop: This style of high jump has been proved most effective and the technique is very scientific. It is quite different from other styles of high jump. The special char acteristics of this method are that the athlete takes the approach run in a banana like semi-circular manner. He uses one foot for take off similar as scissors style,

lifts the centre of gravit yof the body and crosses over the bar on the back. His landing is also different from other styles. He lands on the neck. For the safety of the neck and the head, high foam must be used under the cross bar. Long Jump: The main objective of long jump is to cross a distance as far as possible. To achieve this objective, the athlete after take off will jump high and forward so that he can cross a good distance.

Folk dance, Swimming, Athletics and Local Games 85

Techniques of long jump:

The athlete will warm-up his body thoroughly before taking part in long jump. To cross a good distance, he is to run in high speed. So he is to practice good approach run and to take off correctly from the take off board. He will land on both feet, his knees will be tucked in his chest. The techniques of long jump comprises four aspects viz- a. approach run, b. take off, c. hang in the air and d. landing. a. Approach run: The athlete is to run from a short distance with high speed. This

speed helps him to raise the body in the air and to cross a good distance. The athlete is required to perfect his approach run so that his take off

feet will be placed on the take off board rightly. So he, is to practise it very

hard and he will perfect it by putting check marks on the approach run. b. Take off: At the end of approach run, the take off foot will be planted on the

take off board and then he will make a forward high jump as much as he can. This will help him to raise the body in the air.

c. Hang in the air : While raising the body high, the two hands will make a forceful swing from backward to forward. During the gaining of height, he will make a hitch kick in the air and will take steps like right, left and right. This walking in the air helps to gain distance.

d. Landing: While the jumper lands, he will swing his arms forward and will put his legs as f away as possible. His heels will land first in the pit. The knees will be bent a little and the balance of the body will be maintained by the hands.

86 Physical Education & Health Hop, step and Jump It is as good as a long jump with a little difference The take off foot takes a hop first and lands on the same foot. Then the athlete takes a step and lands on ‘he other foot. H.e then takes the final jump and lands on both feet like long jump. It is like a bouncing ball. The hop is a low bounce, the step slightly higher rnd the final jump is the highest of all. To do good in this event, the athlete is required to have good practice on long jump. The athlete will, as usual, warm up his body and will take some preparatory approach runs to see whether the check marks are correct or not, it is ely essential to take a correct take off. Hop: The jumper takes a jump on the take off loot and lands flat on the ground The body lands over the hopping foot. The chest will be kept up and the other foot will be driven forward to take the step. The arms swing vi obtain a more powerful jump. Step: if the athlete take the hop on left foot, he will take the next step with hi right loot. The weight of the body will be a Rule bit forward, the knees Will be up and will be gliding in the air.

Jump: As soon as the right foot, after the hop, touches the ground, he will make a speedy jump and land on both feet. Throwing of Tennis ball It is a very good exercise for the school children. When it is organized on competitive basis, the children enjoy it very much. The throwing of tennis hail makes the hand strong and it also gives strength to the f as well as the body.

Folk dance, Swimming, Athletics and Local Games 87 Techniques and rules: a. The ball will be caught by all the fingers of the hand. The students will take at

least 10-15 steps to throw the ball. b. When the bail is thrown, the opposit hand and foot will be towards the

direction of the ball. c. The check line will not be crossed by the leading foot while throwing and the

1a: step will be a little longer than the pervious one. The throwing hand will come from behind the shoulder.

The students can practise the throwing regularly in order to get proficiency in this event. Game of Carrom Carram belongs to the group of indoor games. It is very popular among the rural and the urban people. The game of carrom is played between two or four players. In the single competition, the two players sit at the board face to face. But in doubles game, the players of the same team sit face to face. Equipment: The following equipment is required to play the game of carrom: Carrorn board, carrorri men (19 in number 9 white, 9 black and I red), striker, table or stand and powder. Methods of play: 1. The car are se within the circle in the middle.

The red is called the queen and is placed in the centre of the circle. The white and black carrommen are set in the circle alternately.

2. The chance of the first strike at the start of the game is decided by a toss. He strikes the carrom men with the striker. The first striker will try to pocket the white carrom men and his opponent will play with black ones,

3. The queen is common. If any player can pocket the queen rightly, he earns 3 points.

88 Physical Education & Health 4. A player will continue his striking so long he can pocket his carrommen or

queen. But once he fails, his change goes and his opponent gets the chance to strike.

5. The player or the team wins the board if he or the team can pocket all his or team’s carrommen. He will count the opponent’s carrommen left in the board. He will earn one point against each carrommen and 3 points for the queen if it is pocketed as per rules.

6. A game is counted by 25 points. The player or team will win if he or the team can score 25 point first.

7. The game is conducted by an umpire. Bagatelle or Bagaduli: This is an indoor recreational game and is very interesting to the young as well as aged persons. The game requires cool temperament. Sine the small marble moves in different directions in the begatelle board, the player gets exited to see where the marble settles. Because in each hole or circle, there exists a number. The marbles thus placed, will bring a total number these numbers are counted finally to decide the winner. Equipment: Bagatelle board, small glass marbles., a small wooden stick and score sheet. Method: The bagatelle board contains several holes and, semi-circles made with iron pins. Each hole and semi-circles has been marked with different numbers. A small wooden passage has been set at the right side of the board. It has been partition with a thin piece of board. A similar passage is made

Folk dance, Swimming, Athletics and Local Games 89 at the bottom of the board. The glass marbles are placed in this base at the bot tom. The bagatelle player pushes the marbles one by one with the help of the stick. When the marbles set either in a hole or in a semi-circle, he scores that number mentions in the spot. If the marble does not settle in any hole or semi circle, the score will be zero. There are two special marks in the board. One is T.A. meaning “Try Again” and the other is LTP which means “Lost Total Points” Scoring: The total score of this game is 100. The player scoring these marks wins the board. Indoor Games The Game of Ludo Ludo is also included as an event of indoor games. It is a very simple but exit ing game. There are two types of ludu game-box ludo and snake ludo. Equipment: a. Box Ludo: Ludo board with painted boxes, 16 four coloured counters, a dice

and a dice box. b. Snake Ludo: Ludo board with snakes and ladders of different shapes. 4 pieces

of colourd counters, a dice arid a dice box. Methods of game: Ludo game is played by 2-4 persons. In the box ludo, the 4 sets of coloured counters are set in their respective homes. The players throw the dice with the help of the dice-box on the board. If the dice shows the number 6, he can get out one of his four counters and moves it towards FIOME. In this way, the game progress. Since 6 is the opening number and if a player gets 6 at one chance, he will try again. If a player gets three 6 consecutively his score or the number, he got will be lost. D the game, a player can attack his opponent’s counter when it comes across the way. In that case the attacked counter will be out and will be sent back to its home again. If a player can move all his four counters to his own HOME by traveling successfully all the square boxes, he will win the game. Method of Snake Ludo: The player who starts first, sets the spotted dice on the board. If he gets number 1, he can bring his counter out of the interned home and start his journey towards 100. On its journey, it will see the snakes and movable ladders. If the counter reaches the bottom of the ladder, it goes to the top

90 Physical Education & Health of it automatically. But if it falls in the mouth of a snake, it will come down to the tail of the snake. In this way, the game progresses. The player who reaches 100 first, wins the game.

Exercises 1. Put a tick mark (√) against the right answer: a. In the small stick dance, students of which circle will leave the ground last? (i) small circle (ii) middle circle (iii) large circle (iv) all at a time b. In the free style swimming, which part of the body is required to move

most? (i) Hand (ii) Leg (ii) Head (iv) Chest c. Which jump is based on the most modern scientific method? (i) Scissors cut (ii) Front roll (iii) Fosbery flop (iv) Straddle roll d. How many points are to be scored to win in a carrom game? (i) 29 (ii) 27 (iii) 25 (iv) 23 e. Which one of the following items is not required to play bagatelle? (i) Marble (ii) Striker (iii) Wooden stick (i) Bagatelle board 2. There are two sets of words given below. Connect the words of the right hand

side with the words of the Left hand side with an arrow: bamboo stick dance dice swimmer bagatelle

Folk dance, Swimming, Athletics and Local Games 91 high jump shokha/friendly dance red queen life jaket. ludo game straddle or belly roll marble carrom 3. Fill in the blanks with the right words: a. Small stick dance is very much known as ______ b. During swimming, the breathing will be done the water. c. The sprinters generally use ______ start for fast run. d. An athlete uses his both feet for high jump. e. In box ludo, a player wins the game if his counters can reach the safely. 4. Answer in brief a. What are the stages of bamboo stick dance? b. Write down the gradual steps of small stick dance. c. What preparations do you need to take part in any running event? d. How many styles are there in swimming? What are those styles? e. Write down the names of some indoor games. f. What are the functions of snakes and ladders in the snake ludo?

Chapter Five Guiding and Scouting

Girls Guiding: Girls guiding is an international educational youth movement. Without discrim inating caste, creed, colour and religion. The girls of the world are eligible to take part in this movement. Girls guiding helps to build up character and values of the young girls and girl children in order to make them good, honest and responsible citizen of the country. It plays a complementary role to formal edu cation. It also helps to make the guiders habituated to a health way of living through various joyful activities. Role of Bangladesh Girls Guiding: Girls Guiding was in fact, introduced in this country long before but in a very limited way. After achieving independence girls guiding was started a new with much more activities than before. Bangladesh Girls Guide Association was established in 1972 and keeping in view the future requirement of the girls in the country, the Association took up a lot of programmes in educational institution. Girls Guide promises: With a view to building character and to bringing all-around development of girls students of the country in a very systematic way, Girls Guiding has been divided into 2 sections viz-(a) Yellow Birds, and (b) Girls Guides. Girls belong ing to the age group of 6 to 10 years, fall in the category of Yellow Birds and the girls aged between ii to 16 years are called Girls Guide. But to become a good guide, they are to undergo certain set training and every member of the Girls Guide is to take successfully. A. Yellow Bird Promises: On my honour I promise that I will do my best To do my duty to Allah and my country. To help other people at all times and specially the people at home.

Guiding and Scouting 93 B. Girls Guide promises On my honour I promise that I will do my best To do my duty to Allah and my country. To help people at all times. To obey the guide laws. The Guide laws 1. A Guide’s honour is to be trusted. 2. A Guide is loyal to her-country, her Guiders. 3 A Guide’s duty is to be useful and to help others. 4. A Guide is a friend to all and a sister to all guides. 5. A Guide is courteous. 6. A Guide is a friend to animals. 7. A Guide obeys orders. 8. A Guide smiles and sings under all difficulties. 9. A Guide is thrifty. 10. A Guide is clean in thought, word and deed. Guide Motto The Guides’ motto is, “Be prepared”. National Flag and Girls Guide World Flag: A. National Flag The National Flag of a country is the symbol of independence, sovereignty and national pride. The National Flag of Bangladesh is made of green colour in the background with red sun inside. The green colour indicates the natural scenery of the country and it also resembles the youthfulness and vigour of life. The red sun symbolises the War of Liberation. Design of the national flag: It is rectangular in shape. The ratio of the length and breadth of the flag is 10:6. The radius of the red circle in the flag will be one fifth of the length of the flag.


Rules of using the national flag:

The national flag is hoisted in the public places, buildings etc. on all nationally important days. In other important occasions, the hag is also be hoisted. During the ceremony of hoisting the flag, everybody shows respect by standing silently. The flag remains hoisted during the day time. It is to be kept in mind that it must be in proper size and colour. The flag is hoisted half-mast on any nation ally important mournful occasion. B. Girls Guide World Flag: Like all other national and international organisations, World Girls Guide Association has its own flag. This flag is known as World Flag to all Girls Guides Associations of the world. Each part of the flag signifies the basic principles and objectives of the Girls Guide movement.

Guiding and Scouting 95 Design of the Girls Guide World Flag: The flag is square in shape and its length and breath are 91.44 cm 114.30 cm. Or 91.44 cm. 137.16 cm. The background of the flag is sky-blue in colour. There a circle in the flag and within this circle there are three leaves which are golden yellow in colour. The position of the three leaves within the circle will be in the c U e between length and breadth of the hag. The blue colour of the flag resembles the sky and expansion of guiding activities throughout the countries of the Girl g world flag world. It also indicates he purity and liberalism of mind. The golden yellow colour of the three leaves resembles the sun rays. As the sun rays fall on rich and poor alike, the guides help everybody without discrimination.

RvZxq msMxZ National Anthem

Avwg †mvbvi evsjv, Avwg †Zvgvq fvjevwm| wPiw`b †Zvgvi AvKvk, †Zvgvi evZvm, Avgvi cÖv‡Y evRvq euvwk||

I gv, dv¸‡b †Zvi Av‡gi e‡b NÖv‡Y cvMj K‡i, gwi nvq, nvq †i-

I gv, ANÖv‡Y †Zvi fiv †¶‡Z Avwg Kx †`‡LwQ gayi nvwm|| Kx †kvfv, Kx Qvqv †Mv, Kx †mœn Kx gvqv †Mv-

Kx AvuPj weQv‡qQ e‡Ui g~‡j, b`xi Kz‡j Kz‡j| gv, †Zvi gy‡Li evYx Avgvi Kv‡b jv‡M myavi gZ,

gwi nvq, nvq‡i- gv, †Zvi e`bLvwb gwjb n‡j, I gv, Avwg bqbR‡j fvwm||

96 Physical Education & Health The world song: The guides sing their own song. It is called the world song. They sing it in any national and international occasions.

The World Song Our way is clear as we march on

And see our flag on high, is never furled throughout the world

For hope shall never die. We must unite for what is right

In friendship true and strong Until the earth in its rebirth

Shall sing our song! All those who loved the true and good

Whose promises were kept, With humble mind, whose acts were kind

Whose honoui never slept These were the free! And we must be

Prepared like them to live To give to all both great and small All we can give! All we can give!

Girl Guide Song

MvBW `xc MvBW `xcwU GB‡Zv Avgvi

Avwg G‡K R¡vjv‡Z PvB R¡vjv‡Z PvB, wPiw`b R¡vjv‡Z PvB|

bv bv bv G‡K wbwfI bv Avwg G‡K R¡vjv‡Z PvB

R¡vjv‡Z PvB, wPiw`b R¡vjv‡Z PvB| Ny‡i wd‡i Pj‡Z wbwfI bv Avwg G‡K R¡vjv‡Z PvB

R¡vjv‡Z PvB wPiw`b R¡vjv‡Z PvB| jyKv‡Z wM‡q G‡K wbwfI bv

Avwg G‡K R¡vjv‡Z PvB R¡vjv‡Z PvB, wPiw`b R¡vjv‡Z PvB|

Guiding and Scouting 97 Programmes of Girls Guiding: The main objective of the guide programme is to learn how to be an ideal per son. The programmes are, therefore, based on three special promises and ten laws. Good character, sense of responsibility, healthful habits, discipline, creativity, service to humanity, loyalty, patriotism, brotherhood, fellow feeling, leadership etc. are the qualities which can be achieved through these progrannmes. Scouting: Scouting in educational institutions has brought about a revolution in building good qualities in persons. There are three stages of scouting prevalent in educational institutions. These are: Cub-Scouts: 6 - 10 years. Boy Scouts: 11-15 years and Rover Scouts: 16 - 24 years. The scouting becomes complete when a boy starts from Cub-Scouting and finishes Rover Scouting. The Cub-Scouts follow the orders of the leader and learn to work for the troop. The scouts through out their scouting activities, gather experiences and earn leadership quality to lead the scouting activities in future. Scouting activities teach the boys how to learn from others and to become loyal, self-reliant, regular, courageous, religious, patriotic. The scouts dedicate them selves for the good of others and serve the country in time of need. These activities help them achieve the leadership qualities. Scout movement was introduced first by Robert Stephenson Smith Baden Powell. He was popularly known as Lord Baden powell. He was born in England in 1857 and took up the career in the army. He died in 1941. Scout laws: Scouts all over the world have unwritten laws which bind them together. Because of the these laws, they show world brotherhood in scouting. These laws have come down from the old times to the present days. Scouts follow these laws intently. The scout laws are same as those of the Girls’ Guide laws. These laws can be seen in this chapter under the title of Girls Guiding. Scout Promises: Every scout has to under go training and on completion of the training, he is to take scout promises before the troop in an investiture ceremony. The following are the scout promises:

98 Physical Education & Health On my honour, I promise that I will do my best To do my duty, to Allah and my country. To help other people at all times. To obey the scout law. Scout’s salute and scout’s signs The Scouts have their own custom to pay salam to each other. The three fingers held up (like the three points of scout’s badge) is the scout salute and reminds a scout of his three promises. Standing straight when the finger tips will touch the eyebrow of the right eye with scout sign is called salam or salute. The Muslims will utter the word, “Assalamu Alaikum” while the other with reply with “Oa Alaikum Assalam” with less sound. Scouts will always salute as a token of respect. Tile salutes are to be performed at the hoisting of national flag; at the playing of national anthem and at the hoisting of scout flags. The scout sign is done by the three middle fingers of the right hand. These fingers will remain fixed to each other and erected. The thumb finger will cover the nail of the little finger. The palm of the hand will look to the front. The hand will form a 90° angle from the shoulder and the right arm will remain in horizontal position. Scout’s handshake: After saluting each other, the scouts shake hands with a fellow scout. It is a social custom that people shake with their right hands. But in scout system, the

Guiding and Scouting 99 scouts shake hands with their left hands. Through this handshake, they express friendship and good fellow feeling. Scout Motto The scout motto is, “Be Prepared”. This means that you are always to be in a state of readiness in mind and body to do your duty. The Cub-Scout motto is “Try utmost”, while “service” is the motto of Rover Scouts. The scouts have a slogan too. They say, “At least, I shall do a good deed every day.”

Exercises 1. Put a tick (√) mark against the right answer: (a) What do the scouts do for the welfare of the country and society? i) come forward ii) go away iii) think over iv) become afraid (b) What do the scouts do after saluting each other? i) speak ii) embrace iii) shake hands iv) nothing (c) What does a girl guide do at the time of investiture? i) takes oath ii) speaks iii) sings iv) dances (d) Our national flag is i) circular ii) almost circular iii) rectangular iv) square (e) What is the motto of Girl Guides? i) Be prepared. ii) Be stood iii) Be seated iv) Be sung a song 2. Fill in the blanks: (a) In order to grow the young girls as responsible citizens of the country

......... helps immensely. (b) The Girl Guides ......... and.........during any emergency. (c) The Girl Guides are .........in thought, word and deed. (d) The scouts .........when they see each other. (e) The scouts have a .........to identify them. (f) The scouts are......... to animals.

100 Physical Education & Health 3. Answer in brief: (a) Who founded the scout movement? (b) How many fingers are used in a scout salute? (c) What is the title of the Guid’s song? (d) What is the colour of the Guide flag? (e) What is the method of hoisting the National Flag and the World Guide

Flag? 4. Answer the questions with a few sentences (a) Write down the Girl Guides’ promises. (b) What is the role of Bangladesh Girl Guides? (c) When and how is the scout salute done? (d) What are the scout’s laws? (e) What are the mottoes of Cub, Boy Scout and Rover Scouting?

Chapter Six Recreation, Rest and Sleep

Recreation When we work, we become tired and we need rest. During rest, if we do some recreational activities, we get inspired to do more work. Recreations bring joy and happiness in mind. We may get recreation through leisure time activities. These may be competitive games, cultural functions, journey to any place of interest, picnic etc. Participation in any voluntary activities may also bring happiness in mind, All these activities bring joy to the participants as well as viewers. But recreation varies from person to person and according to age. Ludo and carrom board game Ludo and carrom Board fall in the groups of indoor games. During leisure time, Ludo and carrom game are extensively played in the country. This is a very good medium to give recreation. These two games have been elaborated in the Chapter Four. Chess Chess has earned reputation as a brain stimulating game. It is said that chess is originated in the 5th century in Indian sub-continent. In earlier days, it was known as a game of dices (chaturango). Chess was introduced in Persia in the 6th century. When Persia was conquered by the Islamic army during the Caliphate of Haziat Umar (RA), the game of chess as brought to the Asab world by the conquering army. From there, it spread to other countries and in course of time, the game of chess became very popular among the people, who wanted to spend their leisure time through this game. Chess is now an international game and it has become a prestigious event. The world famous chess players are mostly found in Rassia. The highest title of Grand

102 Physical Education & Health Master is conferred to the best chess players of the world. There are many Grand Masters in the countries like the USA, UK. India. Bangladesh etc. The game of chess requires coolness of mind, sharp brain, patience, perseverance, attentiveness etc. without having these qualities, one can not become a good chess player. a. Equipment- (i) Chess board-It has 64 squares coloured alternately white and

black, The chess board is always placed between the players so that each player has a white coloured square at his right hand corner.

(ii) Chess men-A chess set consists of two similar teams of 16 “men one white and the other black. The chess men of each black and white are one king, one queen, two bishops, two rooks, two knights and eight pawns.

b. The conduct of games (i) The move-The player having white pieces will move first. His move will be of

one time and only one piece will be moved. After his move, his opponent having black pieces will move his piece. At the first move, one can send his pawn by moving two squares. After that the pawn can be moved only one square.

The king can move at any direction only one, square, while the queen can move at any direction to any number of squares. The rooks can move vertically and horizontally to any number of squares.

But bishops can move diagonally and the knights can jump over and move to two and a half squares at any direction.

All the moves except in the case of knights will be limited by the presence of other men.

(ii) The check: The king can never be taken, but if he stands in such a position

that he is threatened with capture at the opponent’s next move, he is said to be “in check”. If the king is unable to move to a safe square, or to “take” the checking piece or, pawn or to intervene by his another man for shelter, then he is said to be Checkmated” and the game is ended. If the king is to be checkmated in the end of play the following minimum power is required - a. king and queen, b. king and rook c. king and two bishops,, d. King, one bishop and one knight, and e. king and pawn (one pawn is to reach the 8th square of the file and it will earn the power of queen).

Recreation, Rest and Sleep 103 (iii) The won game-The player who checkmated the opponent’s king is the winner

of the game. (iv) The drawn game-If the game is stalemated, repetition olmoves are done or

both the players agree to draw, then the game is said to be drawn. (v) Castling-For greater safety of the king. a castling is made between the king

and the rook. This can be done when in between the king and ‘rook, there will be no other chessmen.

c. The power of the chess men-(i) Queen 9 points (ii) Rook-5 points, (iii) Bishop-3 points, (iv) knight-3 points, and (v) Pawn-I point.

d. Setting of chessmell in the board-The two rooks will be placed first at the two corners of the board. Then the two knights will be put beside the two rooks. The two bishops will sit beside the two knights. Then the white king will sit in the white square and similarly the black king will be put to the black square and queen will be put to the next vacant square and obviously this square will be black in the case of white pieces. For black pieces, queen sits in the .white square.

e. The Arbiter of the competition There will be one Arbiter who will conduct the game as per rules and

regulations. f. Wrong strategy: (1) Immature attack: It is not wise to move very fast. (ii) Taking of pawn by Queen: This may lead to a very had position for Queen

from where she cannot come out in time. (iii) Queen’s position is distressed: if the Queen is trapped and lost, the chance of

winning the game is also lost. (iv) Unnecessary move of a pawn: The wrong position of a- pawn hinders the

smooth movement of other powerful chess men. This hampers the progress of the game while the opponent gets advantage from such unnecessary move.

g. The chess is to think, observe and perform every thing positively. He must not surrender before the actual end play comes.

6. Other educational and recreational activities: Besides the games and sports activities, there are other activities too

104 Physical Education & Health These are reading of educational books, recitation from the holy hooks, poems

depicting heroism, patriotism etc. The books on the Liberation War of Bangladesh, national history, culture can also be read to acquire knowledge. The books can be read out to the illiterate persons who find pleasure of hearing many aspects of knowledge. Recitation is another pursuit of knowledge. It inspires the readers as well as the hearers. It helps improve the voices and acquire the technique of good recitation: This can be done solo or in a group. Music is another medium and most probably the best one which is used for recreational purposes. As the singers them selves enjoy it so arc the attending persons in a musical fur It removes monotony, tiredness of body and mind. It has manifold useful ness. The music is of various types these arc classical, modern, folk, parody, patriotic etc. The cultural function is as a whole, a ‘good medium to give recreation, in these modern days, the programmes broadcast and shown on Radio and TV respectively also, provide recreation to a variety of viewers. One is to prepare thoroughly to participate in such programmes.

7. Rest and sleep: We need food to maintain our body. When we work, our body gets tired and

then we need rest. This is essential to restore energy so that we can work further. We know that the human body is composed with innumer able number of cells. These cells are constantly supplied with food in a very complex method. We thus get energy for work. When the supply of food to the cells is exhausted. we feel tired. Then we need rest to regain the energy. Sometimes we take sleep also to get ourselves fit for work. The rest and sleep are essential for human body. Without this no one can survive. During sleep all the limbs of the body remain in rest, breathing functions properly and digestive system also works in close harmony with other systems of the body.

As per physiologists, the young hi1dren of 10-12 years of age require - 10

hours sleep per day. This of course varies for the older people. So the recreational activities, rest and sleep for the children, youths and older people are to be set carefully.

Recreation, Rest and Sleep 105

Exercises

1. Put a tick (√) mark against the correct answer: a. What is the length of a kabaddi court? (i) 7 metres (ii) 9 metres (iii) 11 metres (iv) 13 metres b. How many players are there in each team of Gollachut game? (i) 8-10 players (ii) 6-8 players (iii) 7-8 players (iv) 8-12 players c. Which one can be selected as Golla player? (i) A big and sturdy player - (ii) A fat player (iii) Any one of the players (iv) A fast moving, clever and intelligent player d. To read educational books and to recite are (i) not good. (ii) excellent qualities. (iv) worthless habits. (v) simply wastage of time. e. In the game of chess, the number of arbiter is (i) four persons. (ii) three persons. (iii) one person. (iv) five persons. 2. Put the right word in the blanks. (a) Castling can be done between king and (b) Rooks can move and (c) The game of chess was first introduced in (d) Gollachut is a game in rural Bangladesh. (e) Mental weariness is removed by 3. Answer in brief. (a) When was the game of chess first introduced? (b) Which one is our national game? (c) How many squares can the king move? (d) What is the number of players in Touch game? 4. Descriptive questions (a) Write down the names and numbers of chessmen.

Chapter Seven Personal and Surrounding Cleanliness

Health and Health Education Very often we say that health is wealth and health is the root of all happiness. Health does not mean the mere absence of diseases. It is the complete well being of physical, mental and social health. This state of health depends upon certain healthful habits like good association, good thinking, religious belief, pursuit of knowledge, neatness and in order to keep good health, a person needs required quantity of food and good rest. A person can lead a happy life if he can avoid tension. Necessity of health education: i) It helps to acquire a good heath. ii) It ensures personal as well as social healthful environment. iii) It helps to provide first aid then and there for any accident. iv) It helps to grow the body harmoniously. v) It helps to prevent diseases and to cure ailment early. vi) It helps to regulate life according to the principles of health. Health education should be complementary to general education. Without health education, general education is bound to he incompieted. But general education is very much necessary to learn and practise health education. So it is complementary to each other. The general education helps to apply health education principles for a good body and mind. Without healthful habits, it is not possible to improve the condition of health. Personal hygiene can be maintained by following the health education. So personal and environmental health depend upon certain factors. These are discussed below: 1. Physical cleanliness Body works and it creates much wastage in the body through a complex mechanism. As a result, the skin, eyes, cars, mouth, nose, teeth, hands, nails etc. become dirty easily. These are required to be cleaned immediately to lead a good life. To clean the body regularly is called the physical cleanliness. If the health principles and healthful habits are maintained, the physical cleanliness

Personal and Surrounding Cleanliness 107 can be attained and the health remains out of diseases. Unclean conditions spread diseases directly and indirectly. 2. Washing of the hands before and after eating:

We are engaged in various kinds of work. Our hands become dirty during the work. So before eating any food by the hand, we need to wash our hands very well. Pure water should be used for washing. If the food is taken with dirty hands, the germs of various diseases may enter into the stomach and we will fall sick. But after the meal also the hands are to be washed properly. The nails are to be cut and cleaned regularly. 3. Cleanliness of the mouth:

The tooth is very essential for chewing food. If the food is well chewed, it gets digested easily. So the teeth arc to be cleaned. The uncleaned teeth breaths bad smell, it destroys the beauty of the face also. After taking food, the tbod parti cles stick to the corners of the teeth. If these are not cleaned, it creats germs of diseases. A sort of acid is produced from these food particles and the acid harms the teeth. This is called dental cabbies, Thus the teeth are decayed and finally are picked out. So the mouth is to be washed and the teeth are to be brushed with good tooth paste. The scientific method of brushing the teeth is to be fol lowed. After washing the mouth and teeth, the tongue is to be cleaned by a tongue cleaner. The brushing of teeth should be done at least twice a day, once in the morning and once in the evening after dinner. To spit here and there is a very bad habit. While sneezing a handkerchief is to be placed on the mouth so that the cough does not go out and pollute the environment. This spitting and sneezing spread diseases. The saliva, cough, spit from the sick persons carry the germs of diseases either by air or by insects. So none should spit in open places. If any one does so, he should be warned for his wrong doing. 4. Care of the hand:

The hands are important parts of the body. So proper care of the hands should be taken. They should always be kept clean. While washing the hands, the fingers as well as the spaces between the fingers are to be cleaned thoroughly. The


hands are to be wiped with clean towel. It is seen that somebody’s palms are swatted too much. In that case he should keep dry and clean towel with him so that the sweat can be wiped out easily. Hand lotion or mustered oil may be used to keep the skin soft and bright. 5. Care of the leg: Proper care is also to be taken for the legs like that of the hands. The legs are to be washed with clean water. This should be done after games and sports, exercises, home gardening or other work. While washing it is to be seen that there should not be any dirt or other substances in between the toes of the feet. If the legs are washed with soap and warm water, it cleans well, if there is any wound in the leg, it is to be cleaned carefully. Nobody should wear wet shoes or shocks. During summer season, the legs are sweated, so the shockings are to be washed regularly and the legs should also be cleaned. If necessary, some medicated powder may be used for taking proper care of the legs. 6. Care of the nails: If the nails become big and long, the dirt is stored in the nails. This dirt goes to stomach and causes various diseases. Bedsides this, the long nail can cause harm to other players during games. So the nails are to be trimmed at regular intervals in order to keep it neat and clean. The soap and warm water may be used for proper care of the nails. 7. Care of the nose: Breathing is done through the nostrils. The inhaling and exhaling of air is done through the nose. So the nose is to be kept always clean, Fresh water can be used to clean the nose from dirt, dust etc. The nose should be cleaned with a piece of thin cloth. A handkerchief should be used when sneezing is needed. Small match stick or any particle should not be put info the nostrils just for the sake of fun. Care should be taken during any sports activity so that there should not cause any damage to the nose. 8. Care of the ears: The ears are very important organs of the body. We hear with the help of the ears. Proper care of the ears should be taken from the very childhood. It is harm-

Personal and Surrounding Cleanliness 109 ful to the ears if there occurs any violent sound, any sharp material is pricked or entered inside. It is natural to grow ear-wax and sometimes it becomes hard. So the ear -wax should be removed with the help of cotton bud, glycerin, or oil. It is to be taken care that water should not enter into the ears during open bathing in the tank or swimming. 9. Care of the mouth, teeth and throat:

The mouth, teeth, throat and tongue should be cleaned with fresh water regularly. The water will be taken by the mouth and will be used in such a way that no food particle or any substance can remain in the mouth. The teeth should be brushed after taking food. But it will be beneficial if it is done at least twice a day. i. e. in the morning and before going to bed. Sometimes the toothbrush should be cleaned with hot salted water. We should take bath every day for physical cleanliness. 10. The Clothing:

In order to protect the body from cold and heat and also to enhance. beauty of the body, necessary clothing is required. The clothing will be according to sea sons, working conditions and age. During summer season, thin and soft clothes should be worn. But in the winter, woolen clothes are required to protect the body from severe cold. The clothes should not be tight fitting, it should be rather loose. If we wear clean clothing, we feel better and the mental well- being remains good. 11. Cleanliness of clothing:

It is natural that the body always perspires. During work, exercise or play, this perspiration increases. The sweat, dust and dirt from roads, heavy exercise, games and sports and many other reasons, make the clothings dirty. We must not wear dirty clothes. The clothes should be washed with fresh water and we should wear clean clothes. We should not wear wet clothes and shoes. The cleanliness of clothing is essential for physical cleanliness. The sports dresses, under wear are to be washed regularly. It is good to keep the clean clothes tidy in the room. if any dress is torn out, it should be mended as early as possible. The clothes used in day time should not be worn at night. All the clothes of one person should be kept at a fixed place in an orderly manner. It helps to get the

110 Physical Education & Health clothes easily. Besides this, the environment of the living room becomes good. During winter, the clothes should he dried in the sun. No body should wear other’s clothes. 12. Environmental cleanliness: Students of educational institutions should be habituated to follow the healthy way of living. They should keep the environment of educational institutions clean. Their houses should also be free from dirty waste. Unclean and unhealthy environments are detrimental to good health. Under these unhealthy conditions, the body and mind can not grow properly. So the environmental cleanliness around the houses, schools and other educational institutions and even the working places should be maintained for healthful living. 13. Cleanliness of reading table and living room: Books, paper, pens, pencils and other implements of reading table are to be kept in order. This helps to get the necessary things at ease. If the reading table is tidy, children can read attentively. The table should be put in such a place that adequate light and air are easily available. The living room should contain very few pieces of furniture. ‘The furniture should be clean and properly varnished. Under the healthful environment, there will he sound sleep and it will be possible to maintain good health. The children find pleasure and get inspiration to read hard. The living room should be well arranged i.e. all the articles inside the room are to he arranged in an orderly manner. 14. Cleanliness of classrooms and school: The health of the students, joy and happiness and above all the capability of study depend mostly on good environment of class rooms and school. So the environment of the school should be clean. The authority of the school should look into it. Garbage should be disposed beside the school. Slums, excreta ground, graveyard etc. should not be set around the school. The school campus should be planted with trees and gardening should be made in the fixed area. The classrooms are to be neat and clean and airy, furniture will be repaired and varnished classroom implements should be arranged orderly-all these things

Personal and Surrounding Cleanliness 111 influence the environment of the school. So students should be taught how to keep the classroom clean. The teachers should give co-operation towards this end. No students should throw any piece of paper outside the classroom. It should be kept in the waste paper basket. The walls should not be made dirty. The playing field should also be kept clean. It will help the children to take part in games and sports with interest. Besides, they will not be injured by any foreign element littered in the field. Arrangement of pure drinking water should be made in school campus. Facilities for sanitary latrines are essential for an educational institution. There should not be any water body around the school. The mosquitoes grow in the filthy water. Such water body should be filled up so that water can not be stored there. Personal and surrounding cleanliness is essential for daily life. To rise early in the morning take fresh air, regular exercise and rest, balanced diet, neat and cleanliness help to maintain good health.


Exercises

1. Put a tick (√) mark against the correct answer: (a) Health education is necessary to regulate life according to the principles

of health / body. (b) Bad smell comes from the immatured / uncleaned teeth. (c) Wet shoes and stockings should be worn / not be worn. (d) We should wear cotton / woolen clothes in summer. (e) There should be an arrangement of supplying / draining out polluted water

from the school compound. 2. Fill in the blanks: (a) Physical cleanliness means the cleaning of from the body regularly. (b) After taking sweets, the must be brushed. (c) If anybody catches cold, he should with a handkerchief. (d) The school compound can be made beautiful by planting (e) Dirt sticks to’ nails. 3. Multiple choice questions: (a) Where should we spit? i) Here and there ii) In classrooms iii) In schools iv) in a spit box. (b) Which type of clothes is good for health? i) Loose clothes ii) Additional clothes iii) Costly dress iv) Foreign clothes.

Personal and Surrounding Cleanliness 113 (c) What is to be used to keep the softness and smoothness of the hands? i) Perfume ii) Oil or lotion iii) Cold water iv) Soap (d) Which one is not the healthful habit? i) To take pure and fresh air ii) TS rise early iii) To wear dirty clothes iv) Regular rest. 4. Write the answer in Brief: a) How do we take care of the teeth? b) What is to be done if ear -wax grows? c) Way should the school compound be cleaned? d) How do we impermanent the health principles? e) What type of clothes do we need to wear in different seasons? 5. Descriptive questions: a) What do you mean by health education ? b) How should we take care of the nails? c) What steps are to be taken for the cleanliness of classrooms and school

premises?

Chapter Eight Accidents in Daily Life and First Aid

Avoidance of accidents: Accidents may occur at any time in our day life. Sometimes the accidents may risk our There are serious types of accidents. But there are accidents which cause temporary problems. In our daily activities if we remain careful we may avoid accidents. The following precautionary and preventive measure may be taken to avoid accidents in our daily life: Accidents due to absence of knowledge: We should warm up our body thoroughly before taking part in any games and sports or physical activity. If the body is not harmed up properly, there is every possibility of muscle injury. The muscle may be pulled and the sportsman remains out of the activity. Beside there may be other small injuries which will cause problems. Before starting the activities, the equipment, location etc. are to he checked so that any harmful element does note exist there. When the physical activities are done in pairs, the partner’s weight and height are to be looked into. Otherwise there is possibility of occurring an accident. Excessive exercises or games and sports make the body over tired. They body can not regain strength in due time because of this over exercise and as a result it may become vulnerable to the attack of any disease. Besides this, accidents may occur. In our day to day activities and particularly in games and sports, we should not do any thing in haste. Sports activities should be avoided around the electric poles, uneven ground full of harmful elements. To avoid transport accidents: While we move in the roads, streets or highways, we should know the traffic rules and these rules should also be followed carefully. The pedestrians should walk through the footpath. Where there is no footpath, they will walk through the right side of the road. The pedestrian will cross the busy road through zebra- crossing. If there is no zebra-crossing, they will look at the right side

Accidents in Daily Life and First Aid 115 first and then at the left. If no transport approaches, they will quickly cross the road. Otherwise serious accidents may occur. None should get in the running transport. When the vehicle stops fully the passengers should then get in it. While sitting at the window the passenger should not keep his hands outside the window. If it is done, his hands may be broken by another running transport. To avoid accidents from dogs, cats and other wild animals: a) Mad dogs, jackals and other wild animals contain the germs of

hydrophobia. If these sick animals bite any human being or other animal, then the person or the animal suffers from the disease of hydrophobia. The diseased person will die if proper treatment, is not given to him in time. In order to prevent this disease stray dogs in the streets should be avoided. The municipal authority is to be informed about such sick and stray dogs. The pet dogs should be vaccinated regularly. If any stray dog bites some body and dies within 10 days than the person so bitten must be given injection of hydrophobia

b) Cats spread diphtheria germs. Cat’s hair and saliva are injurious to health. The cooked food, water jug, crockery should be well covered so that cats cannot eat anything.

c) Poisonous snakes normally live in the woods. When we move in the jungles, we should take care of avoiding the snake infested areas. If any person is bitten by snake, a handkerchief should be tied firmly round the limb above the level of the bite. The patient should be sent to the hospital as early as possible.

The animals should not be disturbed unnecessarily. If annoyed they may bite and create problems. To avoid accidents from drowning: Generally in the rural area, the ponds and various other types of water bodies are found around the homestead or schools. Accidents may occur from these water bodies. So precautionary steps should be taken to avoid any such accidents. The weeds around the pond should be cleared and if the pond has been derelict, it should be re-excavated to remove the mud and dirty water. The bathing stairs should not be kept slippery. It should be scrubbed regularly so that none can slip and cause accident. If any body does not know how to swim he should not take bath in the tank


alone. Somebody should accompany him so that he is not drowned. Besides that everybody should learn swimming and its safety measures. To avoid accidents from fire, burning thing and hot liquid substance: Open fire, hot water, acid and other chemicals, gas cylinder etc. may cause accidents. Carelessness as well as ignorance of danger from these things may bring collosal damage to human lives and properties. So we should remain careful about the danger of fire. The match sticks, kerosene lamps, burning wood of the oven, candle etc. should be kept in proper care. After cooking the fire should be put out. Everybody should be careful about the danger of hot water. To avoid accident from electrical equipment: If the electrical equipment is defective then serious accidents may occur and can cause damage. The faulty electric lines are dangerous. Anybody who comes in contact with it, may be electrified-and died. This can cause fire which bums. every thing in the house. So necessary precautionary steps are to be taken to avoid such type of accidents. The faulty electric lines should be removed and new lines should be installed. The defective lines, if possible, may be repaired. Electric fans, bulbs, calendar are to be checked regularly. These gadgets may cause accidents if proper care is not taken at the time of its use. Electricity passes through wet cloth. If wet cloth comes in contact with the live electric wire, it may electrified a person and cause death. So necessary care should be taken against such accidents. If any body is, by chance, electrified, he should not be touched by the hand. In such case, the main electric switch is to be put off and the victim should be separated from the electric line with the help of dry wood, bamboo stick etc. He should he hospitalised as soon as possible. To avoid accidents from sharp materials: We often use sharp knife, cutter, scissors, blade etc. But if anybody uses these instruments carelessly, he may cause accident. These implements should be kept in a safe place and should be used with every fare. The broken glass, pieces of cans, bamboo and wooden sticks etc. can cause accidents. The body may be injured with these elements. So these broken things should be swept over and are to be kept in the garbage box. In order to avoid accidents, the sharp implements of house hold necessity should be kept in a fixed place after its use. Children should not play with sharp things. Ever body should move carefully.

Accidents in Daily Life and First Aid 117 First Aid First aid is the help given at once to injured people or to those taken suddenly ill before the doctor or nurse takes over or the ambulance arrives. The objective of First aid is (i) to save life, (ii) to prevent the injury becoming worse and (iii) to help recovery. A good first aider’s task is (i) to find out what has happened, (ii) to deal with the condition or the illness, (iii) to reassure and protect the per son from further danger, and (iv) to arrange for him to be taken home or to hospital. So it is essential for everybody to have some knowledge about first aid so that he can apply his knowledge to save life before the doctor comes or the patient is sent to hospital. The person who does this job of first aid is called the first aider. First aid kit: A first aider should have first aid kit with him. This kit can be made easily. The kit can be put in a box which will contain, dettol, germ free gauze, clean cotton, antiseptic ointment, bandages and dressings, a small scissors etc. But a good first aider does not depend on them. If the first aid kit is not readily available he will improvise things and will use it Wounds: A wound is a break in the skin. It allows blood to escape and germs to enter the body. Wound may occur at may time by accident. The first aider should see where the wound occurs and how much damage has been caused. He should take the following steps immediately to address the problem: i) He will seat the patient. ii) He will wash his hands thoroughly. He will place a clean towel or

handkerchief on the wound and before doing it he will not try to remove clotting from the injured part.

iii) He will protect the wound temporarily by keeping it covered with a clean swab; gently clean around it with soap and water. The blood clots should not be cleaned as it may cause farther bleeding. A small wound may be washed with clean water und a running tap.

iv) He will remove any loose foreign matter, but will not try to remove anything which is impeded in the wound

v) He will cover the wound with cotton wool and bandage gently but firmly enough to make sure that the dressing does not ship later prepared sterile dressing are often used in place of gauze, wool and bandage.

118 Physical Education & Health vi He will give rest the injured as far as possible. vii) Above all, the first aider will send the patient to the nearby hospital or

clinic as fast as possible. Bruising: This is bleeding under the skin from an injury which may or may not break the skin. A black eye’ is a bruise. A tender lump or swelling quickly forms and the area becomes blue/black after a short time. Bruising may be caused by the hit ting of any heavy material. The first aider should take the following steps against such accident: i) He should put the bruised part of the body at rest. ii) He should check that there is no fracture. iii) He should apply a cold compress. He should, if necessary, send the

patient to hospital. Caring of wounds: This has been stated in the foregoing para before the subject of bruising. Bleeding: Severe bleeding which is flowing fast and freely must be stopped. In order to do it, the first aider should seat patient or lay him down. He should raise the bleeding part of possible. This must not be done if the bone is fractured. He should press directly with his thumb and fingers on to or around the wound. If necessary, he should grasp and hold its edges firmly together. He may have to keep up this pressure until bleeding has been controlled and a dressing is available. Quick control is more important than time spent on washing He should press the dressing over the wound. It is to be kept well in position and to be covered with a thick pad and bandaged firmly but not too tightly. He should make sure that the dressing extends well beyond the area of the wound. Improvised dressings and bandages, in an emergency, can be made from clean handker chiefs or towels. If bleeding continues and blood oozes through the bandage, the dressing should not be removed. In that case, more dressing and pads and band age should be added Dressing or bandage: The bleeding of wounds can be stopped with clean gauze, bandage, cotton wool, clean cloth etc. this process is called dressing. The bandage is necessary

Accidents in Daily Life and First Aid 119

to keep the dressing on the wounds properly. The bandage helps to keep the injured part hanging with the body. It also helps to stop bleeding with the help of dressing. The wounds can be kept clean with the helps of bandage. For any fracture, the bandage helps to keep the injured part safe from further damage. Types of bandages: There are various types of bandages: i) Triangular ii) Roller iii) I shaped with multiple ends.

Triangular bandage: This bandage is very often used in the first aid. A piece of square of rectangular white cloth can be cut diagonally and then it will be turned into triangular bandages. Its one arm will be measured by 1.07 metres. But base line will be bigger than the two lines or arms. The multiple use of triangular bandage is stated below with pictures. The triangular bandage can be turned into a broad bandage. It can be folded several times. The triangular bandage can cover a greater part of the injuries. It is very useful while making a sling. After completing the bandage the ends are tied with reef knots.


Exercises

1. Put a tick (√) mark against the right answer: a) We may avoid many accidents i) if we remain alert. ii) if we move without care. iii) if we sit. iv) if we ride car. b) What is the name of the disease if bitten by a mad dog? i) Malaria ii) Pneumonia iii) Hydrophobia iv) Rheumatic accident c) What may happen for the curious habit if a child? i) may cause falling ii) may cause laugh iii) may cause sorrow iv) may cause accident. d) What happens if the artery is cut? i) something good ii) something bad iii) profuse bleeding iv) nothing 2. Put the right words in the blanks. a) is crossed through zebra crossing. b) Cat and spread diseases. c) The and of a pond should be cleaned. d) Always keep from fire. e) Clotted must not be removed, from the wound. f) The wounds are to be washed with water. 3. Answer in brief: a) What action is to be taken if there is snake bite? b) What happens if the bathing steps of a tank are slippery? c) Flow is to put out the fire if it is caught with the clothes? d) How many types of bandages are there and what are those? e) Why should not be blister squeezed? 4. Write notes on a) First aid b) First aid kit c) Triangular bandage 5. Descriptive question: a) What steps are to be taken to avoid accidents from drowning? b) What is called First Aid and how is the first aid kit prepared? c) Discuss the methods of curing the wounds. d) How will a pedestrian move in the streets?

Chapter Nine Human Body

Position of human being in the animal world: In the animal world around us, we find varieties of animals most of which are vertebrate and some are invertebrate. Among the vertebrate, human being is the greatest of all. He has acquired unique characteristics among these animal world. The body of human being is complex in formation but arranged in such a way that every part of the body functions properly. The parts i. e. the limbs do not clash each other. They are coordinated by a vital organ called the brain, it is because of this brain that human being claims as the most rational animal in the world and dominates over other animals of the world. Structure of the human body: The human body has two types of organs: external and internal. The external organs consist of the head, mouth, eyes, ears, nose, throat, chest, belly, hands, legs etc. Each organ has its own function which is separated from others. For example, we eat with the mouth, see with the eyes, hear with the ears, smell with the nose, walk with the legs etc. Each organ has its own function which is separated from others. For example, we eat with the mouth- see with the eyes, hear with the ears, smell

with the nose, move with the help of legs etc. Though the organs are same for each human body. yet the appearance does not resemble each other. Different organs of the human body: There is an excellent co-ordination among the organs of the human body. We know that the human body is composed of cells. The cells which form a partic

122 Physical Education & Healthy ular organ, have specific functions. The structure and functions of the organs are different from each other. Bones, muscles, blood, fat etc. have specific functions to perform. Thus the specific cells form the specific limbs and these limbs function under a systems. So we can say that cells form limbs, limbs form org organs form systems and the systems make the human body. Organic system: The Organs of the human body work under different systems with mutual co-operation and co-ordination. In the following table, the organic systems it formation and functions are given: Serial No. Organic Systems Organs of the System Functions

1 2 3 4 Movement

system Bones, joints and muscles

Forms the structure of the body movement of limbs, save vital organs like the brain.

transport system lymphs

Heart, blood vessels and

Supply of oxygen and withdrawal of carbondioxide, absorption of protein and mineral substances are transported, various antibodies and plasma are also transported.

Respiratory system Lungs, chest well Supply and withdrawal of oxygen and carbondioxide respectively to and from the body

Digestive system Gullet, mouth stomach, small and large intestine and other digestive organs like liver, pancreas

Digestion and absorption of food, nutrition to body.

Excretory system kidney, skin, lungs Waste product of the body in the form of urine discharged through the kidney, perspiration through the skin and discharge of carbondioxide through the lungs.

Nervous system brain, spinal cord peripheral nerves

Receipt of various reactions in the brain arid action accordingly.

Endocrine glands Thyroid, Adrenal Pituitary Glands etc

Stimulants through plasma.

Human Body 123 8 Reproductive Male reproductive organs

genitals, testis, seminal vesicles. Female organs ovary, genitals, uterus etc.

Reproduction of child.

Necessity of food: We may compare the human body with an engine. In order to keep the engine in a running condition, it needs petrol, mobil, water, battery etc. Similarly food is required to keep the body healthy and fit for work. Food is the fuel of the human body. Food is required from birth to death. Food is the materials that we eat and digest. It grows the organs and keeps the body fit for working by producing energy. Without food the human body cannot survive. Functions of food: a) Development of the body b) Production of heat and energy of the body c) Recovery of loss caused due to work d) Prevention of diseases Sources of food and its functions: Food has multifarious functions. One particular food cannot serve all purposes of the body. Every kind of food has its own functions. There re chemical sub stances in food. These chemicals actually perform the functions according to its nature. These are called element of food. The elements are of 6 kinds which are as follows: (i) protein, (ii) carbohydrate, (iii) fat/oil (iv) vitamin, (v) mineral salt, and (vi) water. All these elements are required to be present in the body. If any element of food remains absent then it affects the body. The body becomes susceptible to certain disease. And continuous absence of a particular element couses malnutrition. The children suffer very much from malnutrition and die a premature death. The sources of food element and its functions are described bellow: 1. Protein: Protein comes from two sources, viz- animal protein and vegetable protein. Fish, meat, egg etc. fall in group of animal protein and lentils, soyabean etc. in the group of vegetable protein. Functions of protein: a) It helps the growth of the body and recovers the loss caused by work. b) It produces energy and heat in the body. c) It forms the muscles of the body. 2. Carbohydrate The carbohydrate is available mainly from vegetables. Rice , wheat, potato,

124 Physical Education & Healthy sugar, gur (from sugarcane or date palm trees), ripe fruits etc. are the sources of carbohydrate. Carbohydrate is also found in milk. Functions: It produces heat and energy in the body and also helps to digest the protein. 3. Fat and oil: The animal and vegetable sources supply the fat and oil in our day to day diet. Animal fat, ghee, butter come from the animal sources whereas mustard oil,. soyabean oil, nut oil etc. belong to vegetable group. Functions: a) It keeps the skin soft and smooth. b) It produces heat and energy in the body. c) It saves the protein in the body from decay. 4. Vitamin: Vitamin is essential for human body. Without vitamin the body can not sustain. Vitamin has been classified in 6 groups. There are A, B, C, D, E, K. Vitamin A: vitamin A is found mostly in milk, egg, liver, cod-liver oil, butter etc. The vegetables like cabbage, carrot, palong, shajina etc. Supply the vitamin A to the body. Functions: a) It keeps the eyes healthy and removes nightblindness. b) It helps to remove the roughness of the skin. c) It increases the preventive capability of contagious diseases. vitamin B: Vitamin B is found in the animal liver, milk, egg, fish, meat etc. and in home made rice, wheat, green vegetables etc. Functions: a) It keeps the nervous system strong and active. b) It increases the digestive power. c) It increases the blood volume of the body. d) It makes the food of carbohydrate workable in the body. Vitamin C: The sources of vitamin C are green vegetables and fresh fruits like guava, karnranga, amra (a kind of sour fruit), all types of lemon, tomato, orange etc. Functions: It creates preventive capability of the body from being attacked by diseases. Vitamin D: Milk. butter, bone marrow, cod-liver etc. are the sources of vitamin D. It helps hu u strong bone and teeth. Calcium and phosphorsus are the main chemi cak fibone and teeth. Vitamin D helps these chemicals.

Human Body 125 Vitamin E: Vitamin E is found in green vegetables, liver, heart of the animals, egg etc. It increases the capability of reproductive system and milk in the mother’s breast. Vitamin K: It is available in green vegetables, carrot, tomato, egg, soyabean oil etc. It helps to coagulate blood. 5. Mineral salt: Generally the table salt, milk, curd, egg, meat, liver, small fish and fruits like mango, banana, papaya etc. Supply the mineral salt in the body. Functions: a) The calcium and phosphorus help build the bones and teeth. b) It protects body from anemia caused due to absence of iron. c) Iodised salt helps build the mental function of the children.

Foods containing vitamins

126 Physical Education & Healthy 6. Water: Water is life. Human being cannot survive without water. The body of a person contains 70% water of the total weight. Water is present in the muscles, blood, bonemarrow, skin, heart, lungs etc. water is one of the main elements of blood. A person should drink at least 6-8 glasses of water per day. Water comes from natural sources like springs, rivers, tanks and from fruits etc. Functions: a) Water liquefys the food in the mouth while it is chewed and helps to send the chewed food to the stomach. It also helps the body digest and absorp food. b) It reaches the food to all the parts of the body. c) It brings out the body waste in the form of stool, urine, sweat etc. d) It helps blood circulation and controls heat. Balanced food/diet: The body needs all types of food. The food which is full of vitamins contains other necessary elements is called balanced food. The contents of balanced food vary according to age, sex, labour, weather etc. The balanced food is generally prepared for the boys and girls considering the factors of physical work, growth of the organs, recovery of energy. But for the aged persons, the balanced food will be different. Even the diet of the patients, pregnant woman will be different from that of normal diet. The balanced food or diet should be tasteful and acceptable. Normally we should take food containing 2500-3000 calories as per our requirement of the body. We should select balanced diet or food of less cost. The balanced food does not mean costly food. It is possible to select low cost food to meet our daily requirement.

Human Body 127 In the following table, a list of costly and less costly balanced food is

Balanced food on same quality

Presented: We suffer from various diseases which are caused due to the shortage of vitamins and necessary elements of food. We should know what are the diseases and their causes particularly the food related reasons. A Chart is presented below showing elements of food, diseases as caused and the symptoms of the diseases

128 Physical Education & Healthy Vitamins and other elements of food vis-a vis diseases:

Prevention against diseases due to imbalanced food There are diseases which are caused due to the absence of some food elements. In those eases, the wanting food elements are to be taken more than usual quantity. The sources of food elements have been described in the foregoing paras of this chapter.

Human Body 129 Bad effect of the putrid and adulterated food The puttrid and adulterated food is very harmful for human consumption. Germs oldiseases and acid are created in these rotten foods. If these foods are taken, germs are taken in which couses various diseases. The stomach diseases break out due to rotten food. Colera, typhoid. dysentery, indigestion, constipation etc. are caused due to this putrid and adulterated food. Rotten and adulterated food loses the real taste of foods. Besides this, the nutritional value is lost totally. This sort of food is so harmful that it may cause death. Preservation of food: No food can be preserved naturally for a long time. If it is kept so, it may become putrid and stale. But if the food is preserved keeping nutritional value intact, then it can he eaten without any problem. Such arrangement is called the preservation of food. The preserved food can be taken when necessary. Some methods of preservation are described below 1. Preservation of food through drying up in the sun: This is the easiest way of preserving food. In this way, the watery substance is dried up and germs cannot grow. Fish, meat can be dried and preserved for future consumption. The winter vegetables, like cauliflower, cabbage, turnip, sweet potato etc. and rice, wheat, mango plums etc. can he preserved after properly dried in the sun. 2. Preservation of food by applying salt: The germs can not survive in salt. So the food can be preserved if salt is applied to it properly. Sweet potato, mango, tomato etc. can be preserved by using salt for future use, This can be eaten all through the year. 3. Vinegar or lemon juice can be used for preservation of food: Vinegar or lemon juice destroys the germs. So food can be preserved in vinegar or lemon juice. Green mango, olive, green lemon can be preserved in the lemon juice or vinegar. 4. Preservation of food with oil: Seasonal fruits like green mango, olive, plums etc. can he preserved in oil. Skin diseases If any one remains dirty, he .is very much susceptible to skin diseases. His dirty clothes carry germs of various diseases. Physical unseemliness and dirty habits are main reasons for skin diseases. Some skin diseases are described below Itches: Among the skin diseases, itches arc the most disturbing one. This disease has an irritating sensation in the skin. It is a contagious disease. It causes mainly due

130 Physical Education & lea to dirtiness in habits. Skin loses its preventive power due to malnutrition. So a kind of germ causes this disease when one remains dirty. Symptoms of the disease: Itching is the principal symptom of this disease. The irritating sensation becomes so high that skin bruises. The bruises thus create small sores or boils on the skin. The patient may have fever for such sores. The boils may form pus. This pus becomes full of germs and spreads the disease through out the body. Ring worm: It is a very painful skin disease. It spreads through a kind of fungus. It is a contagious disease. This disease spreads through the infected person. Symptoms: At first if grows in the covered part of the body. Gradually it spreads on the different parts of the body. It looks like a circular ring. Small sores grow around the ring and severe itching starts till it is bleeding. If treatment is not done in time it spreads. Eczema It is another kind of skin disease. Generally it erupts on the hand or leg. it has some genetically linkage. It may be hereditary or due to some allergy. Symptoms: Very small sores are found in the affected body. Each sore bears sonic gummy substance and comes out from the skin. This thing spreads around the affected part. At the primary stage, the sores become soft and later on these are dried up. A severe itching tendency occurs in the affected area. Preventive measures against skin diseases: I . The patient should be separated from others and kept in a room. 2. The clothes and used bed sheets: towels etc. Should be washed with hot water. 3. Care should be taken to keep the surrounding neat and clean. 4. None should use the patient’s clothes and other materials. 5. Proper treatment should be provided, a. Treatment for itches-- Ointment and oil on sulpher group and benjiail benzoid imulsion may be applied on the advice of the physician. b. Treatment for ring worm-Ointment of Crisophenic acid is to be applied. But this should be clone on the advice of the physician. c. Treatment of eczema-As per doctor’s advice, potasium permanganate calamin lotion are to be applied. Medicine on antibiotic and antihistamine may also be used.

Human Body 131 Louse and its harmful effects The louse is a parasitical insect. It grows due to unseemliness of the body, clothings, bedding. It survives by sucking blood staying in the hair of the head. A disease named typhus is spread by the louse. The louse when sucks blood from the body of the patient, takes the germs in it and spreads to other persons at the time of sucking their blood. Prevention against the louse: The hair is to be shortened. (7lOthings are to be boiled properly and regularly. regular bath is to be taken and head and body are to be cleaned, the clothings and beds should be dried in the sun time to time and finally some medicinal oil is to be used for the hair. Tooth and its proper care: The tooth is invaluable to every human being. Food is masticated in the mouth with the help of glandial Juices. This helps mastication on and digestion also. The tooth keeps the beauty of the mouth. After the meal, food particles stay in between the teeth and it causes tooth decay if it is not cleaned. So everybody should take proper care of the teeth. The teeth should be brushed regularly after taking meal. It helps the longevity of the teeth. Good toothbrush should he used and while brushing, the brush should move up and downward so that no single food particle can remain inside the mouth and in the teeth. Massage should also be done to the gums. This keeps the gums healthy. Fresh vegetables and foods rich in calcium. potassium. Fruits etc. are to be taken regularly. If there is any dental disease, the dental surgeons should be consulted. Skin and its care: Our body is covered with skin. We get senses about heat, touch, pain through the skin. It covers the body and protects the inner organs. balances the heat of the body and perspiration is done through the skin. We should keep the skin clean from the attack of various skin diseases. Vitamin A and C and other lat related food should he taken to give nutrition to the skin. To keep the skin smooth and soft, body lotion etc. may be used. Menstruation: When a girl child reaches tile age round 9-14, she feels changes physically and mentally. The girl moves towards puberty. The menstruation occurs in every months with an interval of 28 days. It continues for 3 to 7 days. During menstruation healthy girls normally do not feel any pain or uneasiness. During menstruation the girls should follow certain healthful habits. These are-

132 Physical Education & Healthy i) to keep neat and clean. ii) to wash with moderately warm water. iii) to use sanitary pads, if these are not available, clean napkin or cotton can be

used. iv. to do light work etc. Menstruation is not a disease. It is quite natural for every female person, there is any complication the doctor (gynecologists) should be consulted.

Exercises 1. Put a tick (√) Mark against the right answer: (a) Which is the external organ of the human body? (i) Stomach (ii) Lungs (iii) I lead (iv) Blood vessel (b) It is formed with bones, joints and muscle. (i) Movement system (ii) Respiratory system (iii) Transpiration system (iv) Excretory system (e) Flow many elements of food are there? (i) 4 (ii) 6 (iii) 8 (iv) 10 d) The name of water is - (i) life. (ii) liquid substance. (iii) ice. (iv) vapour. 2. Match the words on the right with the words on the left: Transportation system in green vegetables, small fishes. The functions of digestive system in flour, potato, rice etc. Excretory system is formed with heart blood vessel and lymphs. There is no carbohydrate to digest food and to absorb it. Mineral salts are available is formed with kidney and skin. 3. Answer in brief: a) What is called a human system? b) What is the percentage of water in a human body? c) What is the reason for skin disease? d) What do you mean by balanced food? e) What are the external organs of a human body? f) What is the function of water? g) What are the functions of vitamins?

prescribed by the national curriculum and …prescribed by the national curriculum and textbook...

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