UNIT 4: SPORTS AND FITNESS

HEALTH

The greatest wealth any man can possess is health. He who has health must cherish it with care. In order to do that he
must have adequate knowledge of how to live a healthy lifestyle. Health is not merely the absence of disease, it is a
positive quality of the living body, of which fitness for one's work and the happiness are distinguishing marks. Health is
the way; there is no way to health. Let all the habits of living be health promoting. The term health is not an abstract
thing but a relative concept. It comprises of continuum of freedom from sickness to better and positive health.

According to WHO (World Health Organization), "Health is a state of complete physical, mental and social well-
being and not merely an absence of disease or infirmity." Recently this definition has been amplified and it has been
added, "Attainment of a level of health that will enable every individual to lead a socially and economically
productive life."

PHYSICAL FITNESS

Physical fitness is to a human body; what fine-tuning is to an engine. It enables us to perform up to our potential. Fitness
can be described as a condition that helps us look better, feel pleasant and do our best. More specifically, it is "The
ability to perform daily tasks vigorously, with energy left over for enjoying leisure-time activities and meeting
emergency demands. It is the ability to endure, to bear up, to withstand stress, to carry on in circumstances
where an unfit person could not continue, and is the basis for good health and well-being".

BENEFITS OF PHYSICAL FITNESS

Exercising for fitness is not just meant for sportsperson or super model. In fact, you are never too fit, too young or too
old to get started. Regardless of your age, gender or role in life, you can benefit from regular physical activity. If you are
committed, exercise in combination with a sensible diet can help you to provide an overall sense of well-being and can
even help you prevent chronic illness, disability and premature death.

Some of the benefits of increased physical activity or physical fitness are:

 IMPROVED HEALTH THROUGH

 Increased efficiency of heart and lungs
 Weight loss
 Reduced blood pressure
 Reduced risk of major illnesses such as diabetes and heart disease
 Increased muscle strength
 Reduced cholesterol levels
 IMPROVED SENSE OF WELL-BEING THROUGH
 Increased energy levels
 Increased mental sharpness
 Improved ability to cope with stress
 Improved quality of sleep
 Reduction of stress
 IMPROVED APPEARANCE THROUGH
 Weight loss
 Toned muscles
 Improved posture
 ENHANCED SOCIAL LIFE THROUGH
 Improved self-image
 Increased opportunities to make new friends
  Increased opportunities to share an activity with friends or family members
 INCREASED STAMINA THROUGH
 Increased productivity
 Increased physical capabilities
 Less frequent injuries
 Improved immunity to minor illnesses

SELECTING YEARLY SPORTS ACTIVITIES

The yearly sports activities in a school are planned at the beginning of every academic year. The school yearly sports
activities are planned at the start of every academic year. The yearly activities are directly mapped to the 'Goals' for the
sports.

These are aligned to the school Vision and Mission and therefore with the consent of the school management. In
addition, the sports activity for the school is also determined by the various factors like:

 Infrastructure available in the school

 PE teacher/ Coach employed by the school and their specialization
 Past achievements/ history of the school in sports
 Type of school (boys, girls, co-education)
 Students level in different sports
 Sports popularity in the region where school is located

It is the responsibility of the PE and sports department to form teams for different sports and categories, after the goals
are agreed upon by all.

In a school set up, it is important to note that the selection for different sports and categories can only happen once the
students are trained to certain extent in specific sports. Therefore, the selection of teams involves a process that is to be
meticulously planned and executed. The widely practiced process for team selection can have three staged:

1. Talent Detection: Where students are given enough exposure to a variety of sports and then grouped based on their
interest levels and the skill sets required to play the particular sport.

2. Talent Identification: Identifying participants, who are already playing the sports of their choice, with the potential
to excel in that. This stage involves predicting performance over a span of time by measuring physical, physiological,
psychological and sociological attributes.

3. Talent Development: Providing students suitable learning environment so that their sporting talent can be realized.

Every child is born with the capacity of becoming a good sportsman so long as he or she is given the right opportunity
at the right age. Ease of skill acquisition and development is affected by many factors, very few which appear to be
innate, for example training appropriately. In fact, evidence are available that prove that the level of competency can be
enhanced beyond maximal by deliberate practice. In other words, individuals have often exceeded their own
expectations, and even those of others.
ORGANIZING SPORTS COMPETITION

Following are the list of events that can take place in any of the months in a school. Implement the planning process and
the execution tools of each of these events during the month of execution.

List of Important Events in a Year

 Sports Day
 Intramural Tournaments
 Extramural Tournaments
 Independence Day/ Republic Day
 Father's Day/ Mother's Day/ Grandparent's Day/ Children's Day
 Summer/Winter Camp

ORGANIZING SPORTS DAY

Sports Day is one of the most awaited events in any school. The function involves almost the entire school. The
management, teachers, non-teaching staff, students, parents all contribute in making the Sports Day successful. Any
event that involves such a large number of people and activities can only be successful if it is properly planned. Any big
event there comprises of three important stages:

1. Pre-Sports Day(Preparation phase)

2. Sports Day
3. Post Sports Day
1. PRE-SPORTS DAY OR PREPARATION PHASE:

Preparation for a sports day starts at least one month prior to the day of the event. Once the program for the Sports Day
is finalized, one needs to begin with the preparation and execute planning. There could be different roles/ tasks where
people from different departments need to contribute. The typical tasks in the organization of a Sports Day are as
follows:

(A) Setting up the agenda for the Sports Day

(B) Assigning of duties

(C) Inviting chief guest and parents

A. SETTING UP THE AGENDA FOR THE SPORTS DAY

Example of a Sports Day Agenda

SPORTS DAY SCHEDULE
School Name…………………………
Date……………….
Venue………………..

Event Time Event Time

 Assembly 8.50 am  Arrival of Chief Guest 9.00 am
 Welcome Speech 9.00 am  Lighting Flame 9.05 am
 Sports Day Declared Open 9.10 am  Balloons Release 9.10 am
 Chief Guest Speech 9.15 am  March Past 9.20 am
 Flag Hoisting 9.45 am  Mass Demonstration 10.00 am
 Activity Begins 10.15 am  Prize Distribution 12.00 noon
 Vote of Thanks 12.15 pm  National Anthem 12.25 pm
 Dismissal 12.30 pm
Figure: Sports Day Agenda

B. ASSIGNING OF DUTIES

(a) Preparing the students for various Mass Drill and Displays

(b) Identifying and selecting the athletes who would participate on the sports day

(c) Facility management - Seating arrangements for guests, parents, students, water refreshments, toilet facilities, etc.

(d) Procurement of materials

(e) Master of Ceremony for the Sports Day: Assign the job to two to three teachers who possess good language skills
and who can update the event details time to time

(f) Designing and sending invitation for the event

(g) Assignment of duties on the Sports day.

A school can select a theme for sports days like environment, seasons, earth, industrialization, etc. This theme can be
used to guide the mass displays, the costumes and the music. Students from various standards can be selected for mass
displays. Practice session with responsible teachers need to be allotted in the time table. Usually getting a group of 100-
200 students to perform in a synchronized manner requires a lot of practice. One to two months of daily practice are
usually assigned by schools.
The Physical Education Department needs to decide the sports events that are to be conducted on the sports day.
Students need to be trained and selected by conducting heats.

Sufficient time needs to be allocated for both these activities in the regular time table.

Facility Management

The Physical Education staff also has the duty of preparing the ground and the audience area. This could include
levelling, marking, cleaning the sports grounds. For the chief guests and audience, the facilities of dias and podium, flag
hoisting poles and flags, Shamiana, chairs, tables, PA system, decoration of the playing area, etc. need to be planned.
Usually the school flag is hoisted on the Sports Day.

FACILITY MANAGEMENT CHECKLIST

Event Time
Marking Lime powder/ POP - depending on ground condition
Grounds men As required
Grounds preparation watering/ levelling/ stones/ safety/ court cleanliness
Demarcation/Barricading Elevated rope boundary
Track & field equipment Hurdles, starting blocks
Stop watch As required
Clapper/Whistle/Gun As required
Tables As required
Chairs As required
Water dispenser As required
PA system As required
First-Aid kit As required
Medical facility/Medicines/ORS/Glucose As required
Rest rooms Check cleanliness
Shamiana/Chairs As required
School flag, House Flag, Balloons, Pigeons, Torch, As required
Bouquets
Certificates, Medals, Trophies As required
Invitation Cards As required

Procurement: Check and list all the items required by all departments for the Sports Day and procure them in time.

C. INVITING CHIEF GUEST AND PARENTS

Identify a chief guest who comes from a decorated sports background. Invite him/her in advance. Talk to him/her about
your school and also tell him if about your theme or if you want in to emphasize something specific in his talk. It is a
good practice to tell your speakers for how long they should speak because your Sports day should run on schedule and
that means that every item on the agenda needs to start and finish on time. Invite all the parents in advance.

2. SPORTS DAY:

The event is conducted smoothly, if the duties and responsibilities assigned to the various individuals are properly done.
There should always be a checklist to make sure that the things planned prior to the sports day are in place. In addition,
the entire sports day (day of the event) is to be defined properly. A Dress Rehearsal is recommended a day or two prior
to the Sports Day.
 Checklist on the Day of the Event Yes/No/NA
1. March Past
1.1 Ground marking
1.2 Drums and sticks (at least 2 drums and 4 sticks)
1.3 House flags, Houses placards
1.4 Flag stands
2. Mass Drill
2.1 Ground marking- formation(s) with entry and exit
2.2 PA system and music CD
2.3 Teacher's name with their assigned duty
2.4 Props
3. Events and Fun Games
3.1 Track marking
3.2 Event list
3.3 Officials - Competition director, starter, time keepers, etc.
3.4 Starter's stand / Clapper/ Gun
3.5 Stopwatch
3.6 Batons for relay
3.7 Props and equipment related to athletic events and fun activities
3.8 Event completion sheets
4. Prize Ceremony
4.1 Certificates, Trophies/ Medals - 1st, 2nd & 3rd place with ribbon
4.2 Tray to present Medals
4.3 Guest name(s) - To give away the prizes
4.4 Vote of thanks
5. Facility Arrangement
5.1 Volunteers- Tasks distribution to volunteers and briefing on their role
5.2 Washroom/ Toilets
5.3 Drinking water
5.4 Shamiana, chairs, tables for students and audience
5.5 Victory stand
5.6 Stationary items - paper, pen/ pencil, eraser, sharpener, etc.
5.7 Balloons
5.8 PA/ Music System - speakers and multiple microphones including cordless
Microphones
6. First-Aid
6.1 First-aid box
6.2 Doctor/Nurse
6.3 Ice Pack/ Box
7. Others
7.1 House competition point table
7.2 Sports day schedule- multiple copies
7.3 Bouquet(s)
7.4 Snacks, water bottles for chief guest and other distinguished guests
7.5 Placards on various themes - Global warming, Go Green earth, Drug abuse, etc.
MARCH-PAST

March past is an important event during the Sports Day. It is marching of troops
on parade past a person who is reviewing
them. It is a formal type of walk that
involves maintaining a steady heel beat and
cadence. They are often performed in
costume of the same colour and are
accompanied by marching bands with
placards. March past is held for multiple
reasons and a variety of occasions. It could
be either military parades, parades during the sports day or other occasions where
participants march in formation.

Acquaint yourself with the specific marching rules you will have to follow. There are some basics that apply to all
forms of marching.

Marching begins from standing at the position of attention. In this position, your
feet must be together at the heels and spread apart at an approximately 45 degree
angle. You should have an upright posture, and chin should be up looking
forward. Your hands should be resting at your sides with your palms gently rolled
up, not clenched (as if you are holding a grocery bag).

Wait for the command to begin marching. The most common command
"Forward, march", "Forward" is the direction in which you are supposed to
march. Start marching with your left foot. If your feet are properly attired, you
should be able to hear the heel beat of everyone marching. This will help you to maintain the cadence.

Move your arms naturally as you march. Keep your fingers curled into your palms,
but allow your arms to naturally swing back and
forth. Do not keep them straight by your sides, or
forcibly swing them back and forth. Maintain an
upright demeanour, and professionalism. Your
movement should have snap and precision. Keep
your chin up and look proud. Keep your eyes
forward. Do not look to the left or right. Use your
peripheral vision to stay aligned with the people to your front and right. To bring
about uniform maintain approximately the same distance (normally arm's length)
throughout the march. March until commanded to halt. Halt from a march by taking
one more step with the left foot after the command is called, and then bring the right
foot back to retain the position of attention.

After March Past, there is Mass Drill which attracts the attention of the audience.

MASS DRILL

Mass drill is another important event in a Sports Day agenda. All mass drills are theme based, and themes can be
something like Swach Bharat, Global Culture, Industrialization etc. A good mass display comprise of the elements
given below:

1. Synchronized actions to a theme.

2. Good lively music. If you use Bollywood songs make sure that they have good lyrics which are appropriate for the
occasion otherwise go for instrumental pieces.
3. Colorful costumes.
4. A good entry and exit strategy.
Given below is an example of Mass Drill Formation

3. POST SPORTS DAY: it is generally the wrapping-up of the event.

Task Process /

Props Collection Gather all props and equipment, score boards, cards, stationeries
and put back to the designated place. Please leave the ground/
courts tidy; clear all packets, papers before leaving the venue.
Handover Handover different props and equipment if borrowed, rented
from different places
Report Prepare a report and send it to the different departments
Settlement of Accounts Payment and submission of bills, statement of expenditure,
deposit balance amount in the account's office.
Team Meeting & Feedback Analyse the event: Discuss what went right and the areas that
needs improvement
ORGANISING TOURNAMENTS

A tournament is a competition involving a relatively large number of competitors; all participating in a sport or game.
The task of organizing tournaments can go from very simple to extremely complex. Depending on the type of sport, you
may have individual players, small teams or large teams. The tournament can be spread over from one day to several
months. You may have winners decided on accumulated points or knock outs. You may have tournaments played over
multiple locations/countries or in a single stadium.

In this session, we will focus on simple tournaments that are typically organized at school levels. Broadly there are three
stages in planning for any tournament can be organised.

 Pre-Tournament
 Tournament Day
 Post Tournament

PRE-TOURNAMENT

A school may decide to host a football tournament. The immediate questions to ask are
1. Venue- Where will the tournament be conducted?
2. Date and time lines - When is the tournament?
3. How many entries - Expected number of participating teams
4. What Infrastructure is available - Does the school have ground and the required equipment to conduct the
tournament?
5. Number of resources available - Total number of people needed to organize the tournament.
Some of these questions are interlinked. For example, if I have only one ground and two teachers I may have a
restriction on how many teams I can invite for the tournament. If we do not have an arrangement for overnight
accommodation for players. I might restrict the tournament to only a day.

Once the date, venue and number of participants are decided then one gets into the details of the planning. The
following pages show a show crisp summary of the various aspects of tournament planning and execution.
ORGANISING A TOURNAMENT

Organising a tournament at any level requires thorough planning and preparation. In consultation with your sports
teachers organise an inter-class tournament of a sport as per the resources available in your school.

GUIDELINES FOR ORGANISING A TOURNAMENT

Form an organising committee. Assign the following responsibilities to the members of the committee.

 Organising Committee

Organising committee should consist of various team members to take charge of different aspects of organising a
tournament.

 Team Responsibilities

◇Tournament Structure: Planning the tournament fixture.

◇Disscremition of information of the teams: Teams must be informed about their matches well in advance.
◇Props and equipment: Make sure the props and equipment are ready and easily available.
◇Sports attire: Sports attire should be decided in advance. e.g. PE dress, House dress, Sports dress and foot wear.
 Ground Preparations

◇Preparation of ground: Make sure about the preparation of the ground e.g. labeling, marking, goal post, net etc.
◇Drinking water and Refreshment: There should be adequate supply of drinking water on field.
◇Score board and marker: There should be a score board, marker and a person in-charge.
◇P.A. System: If possible arrange a P.A. system for announcement, updates and commentary.
◇First aid: There should be a first-aid box in the ground during matches.
◇Tent/Shaded area: There should be an arrangement of shaded area for the chief guest, guests and player along with
tables and chairs.
  Officials

◇Officials: The referee, assistant referee and table officials should be decided in advance.
◇Rules and regulations book: Rules and regulations book should be available with table officials.
 Ceremonies

◇Prize: Prize should be decided and arranged in advance. e.g. Trophy, medal, cup and certificate.
◇Chief guest: If possible arrange a chief guest. e.g. Principal, vice-principal, trustee or any famous sports personality.
What is a checklist and what are the advantages to work with them?

Checklist is a tool that helps you ensure that you do not forget or miss out on anything important while organizing the
event. It is a working document that is updated as one learns. There are many advantages of working with checklists.
These are shared below:

1. You can plan and prepare well in advance.

2. You can list all items so as to not forget anything.
3. A ready checklist helps to handover the tasks to new team members.
4. It makes the whole organizing experience stress free as you are not dependent on specific people.
5. It makes working with large teams possible and gives good supervision control.
TOURNAMENT DAY

On the tournament day all preparations need to pay off. It is important for the whole team to be present at the venue at
least one hour before the tournament start time. The team should review all the checklists and prepare for their
individual responsibilities. The tournament manager needs to re-emphasize the communication structure and the agenda
for the whole day. The list of events should have a start and end time along with the responsible person assigned. A well
prepared and well planned team leads to a successful event.

Be Aware: Even if you have prepared a lot there will be unforeseen issues that will come up during the tournament. It is
important for all team members to keep their emotions under control, trust each other, depend on each other and resolve
issues without getting into a blame game. The way the team manages to support each other will decide the success of
the event.

TOURNAMENT STRUCTURE

A guideline for knockout tournament

Bye - Practice of allowing a player or team to advance to the next round of a playoff without playing. It is generally a
result of having a number of entrants in the competition that is not a power of two (i.e., not 2, 4, 8, 16, etc.)

How many teams do you have in the tournament?

Let us consider N as the total number of teams and if N is equal to the power of 2 then no byes; e.g. 4, 8, 16, 32...

If N is not power of 2, then consider next power of 2 = X. Subtract total number of teams (N) from X. E.g. If there are
10 teams, next power of 2 is 16 then X = 16 and N = 10 therefore, 16 - 10 = 6. So total number of byes in the
tournament will be 6.
No. of total matches = N - 1 (N is the total no. of teams)

For e.g. if total no. of teams are 10 then total 9 matches will be played. Please consult your PE/sports teachers for
coaches for allocating fixtures.

POST TOURNAMENT

Step/Sequence Tool Process/Task When / Comments

(If any)
Gather all props and equipment,
score boards, cards, stationeries
1. Props and put back to the designated Event day
collection place. Please leave the ground/
courts tidy; clear all packets,
papers before leaving the venue.
Send a comprehensive report
and a Thank you letter to the
2. Report to school Principal mentioning Within +3
School total participants, talented days from
players, best players, winning tournaments
team etc.
Request the Principal to give 5
School minutes during the next
3. Assembly immediate assembly be Next
League redistribute the prizes - runners- assembly
Prizes up, winning team, best player, day
and highest scorer.
Put photos of winners, Day within +
4. Dashboard participants, and a white chart 3 days from
Update for open feedback/ remarks. tournament

CONDUCT FITNESS SESSIONS

When you play a sport, you wish to do give your best. Training improves your fitness and thereby your performance.
The basic components of physical fitness such as endurance, strength, speed and flexibility can be developed through
different training methods that are briefly described here.
Training is important for a number of reasons. Some of these reasons are as follows:

 It increases cardiovascular capacity

 It assists your body convert more fat to energy.
 It strengthens your muscles, making them more tolerant to the stress caused by prolonged exertion.
 It enhances the connective tissue (tendons and ligaments)
 It can be fine-tuned to your specific sport which will help you improve your performance rapidly.

HEALTH RELATED COMPONENTS

Aerobic Capacity: It is the maximum amount of oxygen that the body can utilize during an exercise session. It is the
ability to complete or perform a task, routine, activity in the presence of oxygen. Cardiovascular exercise helps to
improve aerobic capacity by strengthening the heart muscle and developing the rest of the cardio respiratory system. It
is also called as cardiovascular fitness which requires the heart and blood vessels to supply the working muscles with
oxygen for long periods of time. Some of the examples of aerobic capacity are:

 Running long distances

 Swimming
 Jogging
 Cycling

Anaerobic Capacity: The ability to complete or perform a task, routine, activity in presence of less oxygen or reserve
oxygen. Anaerobic exercise is shortlasting, high-intensity activity, where your body's demand for oxygen exceeds the
oxygen supply available. Anaerobic exercise depends on energy sources that are stored in the muscles and, unlike
aerobic exercise, is not dependent on oxygen from (breathing) the air. Some of the examples are:

 30 m run
 50 m run
 100 m run
 Weight lifting

Strength: It is the maximum force that can be developed in a muscle or group of muscles during a single maximal
contraction. Some of the examples include,

 Standing Broad Jump (explosive strength of legs)

 Medicine Ball Throw (explosive strength of shoulder)

Flexibility: It is the range of movement possible at a joint. Is a vital part of fitness that we need to keep into our old age.
Babies have a natural suppleness and can suck their toes. We tend to lose flexibility as we grow older. Some of the
examples of flexibility include,

 Sit & Reach - touching your toes without bending your knees
 Split
 Gymnastics
 Yoga Asanas

Weight or Resistance Training: NOT RECOMMENDED FOR YOUNG CHILDREN OF THE PRIMARY
DEPARTMENT.
WARM-UP AND COOL- DOWN EXERISES

A proper warm up increases the blood flow to the working muscle leading to reduction in muscle stiffness, less risk of
injury and improved performance. Additional benefits of warming up include physiological and psychological
preparation.

BENEFITS OF A PROPER WARM UP:

 Increased Muscle Temperature -The temperature increases within muscles that are used during a warm-up
routine. A warmed muscle both contracts more forcefully and relaxes more quickly, In this way both speed and
strength can be enhanced. Also, the probability of overstretching a muscle and causing injury is far less.
 Increased Body Temperature -It enhances muscle elasticity, also reducing the risk of strains and pulls.
 Blood Vessels Dilate -This reduces the resistance to blood flow and lower stress on the heart.
 Increased Blood Temperature - The temperature of blood increases as it travels through the muscles, and as
blood temperature rises, hemoglobin releases oxygen more readily in the muscles. This means a slightly greater
volume of oxygen is made available to the working muscles, enhancing endurance and performance.
 Improved Range of Motion -The range of motion around a joint is increased
 Hormonal Changes - The production of the various hormones responsible for regulating energy production
increases in the body. During a warmup, this balance of hormones makes more carbohydrates and fatty acids
available for energy production.
 Mental Preparation - The warm-up is also a good time to mentally prepare for an event by clearing the mind,
increasing focus and reviewing skills and strategy. Positive imagery can also relax the athlete and build
concentration.

KEEP IT SIMPLE:

o March: March on the spot by lifting your knees high and moving your hands in a coordinated manner. Do
various locomotor actions like jumping on one foot, on two feet and march walking forward and backward, on
signs given by the teacher.
o Tip Toes: Walk on your tip toes.
o Let's Box: Stand still and 'shadow box’ by punching the air in front of you (obviously not touching anyone!).
o Shiver and shake: Shake your body in a shivery motion.
o Bend over and try touching your feet. Bend over sideways to both sides.

Smugglers

o This is a warm up game using coloured hoops and coloured bean bags.
o Scatter the hoops around the area in which you are working. Split the class in half - into smugglers and
'goodies’. The goodies should have a 30 second head start to place bean bags in their correct corresponding
coloured hoop. On the blow of the whistle, the smugglers must 'steal' the bean bags from their correct hoops and
place them incorrectly.
o The ‘goodies' have to keep going to try and remedy the problem. There is in this activity lots of fun, and gets
the heart rate going!

JUNGLE OUTING

Take children on an excursion to the jungle. Let them enjoy all the experiences that one would have when hiking
through the jungle. The teacher should give appropriate commands, and the children should carry out a suitable action.

 jump over logs

 high knees through quicksand
 tip toe past the snake
  duck under branches
 run from the tiger
 talk to the monkeys (ooh, ooh, aah, aah), etc.

This really gets the kids heart pumping and they have a blast!

DO THE OPPOSITE

Children must to listen very carefully and attentively

 On GO - The children must stop.

 On STOP – The children must move around the space either walking or running.
 On UP - The children must sit or lay down.
 On DOWN - children must stretch up to the ceiling.

The teacher can catch the children doing the incorrect action.

AEROBIC WARM UP

You can do the following aerobic movements in any sequence for about 5-10 minutes as a warm up routine.
Hop Right and Left
Beginning with the right foot, step in your place and hop. Repeat on the left. Cue the children: Right hop, left hop.
Jump Right and turn
Beginning with your feet together and hands on hips, jump in your place for eight counts. On the last jump. make a
quarter turn to the right. Jump in your place again for eight counts making another quarter-turn on the last jump and
continue jumping and turning.
In-and-Out Jump
Jump up moving the feet apart and then land with your feet together.
Punch
Standing in place, extend one arm and then the other forcefully forward in a punch.
Jump and Twirl
Jump in your place with your feet together. Twirl both your arms in front of your body. Keep your elbows close to your
body with your forearms making small circles.
Run Forward and Back Eight
Run forward eight steps and then backward eight steps.
STRETCHING:

The listed benefits of stretching incorporate:

 enhanced physical fitness

 enhanced ability to learn and perform skilled movements
 increased mental and physical relaxation
 enhanced development of body awareness
 reduced risk of injury to joints, muscles, and tendons
 reduced muscular soreness
 reduced muscular tension
 Things to remember when you stretch
ALWAYS DO THE STRETCHING EXERCISE EITHER FROM HEAD TO TOE OR TOE TO HEAD
KEEPING IN MIND THE POINTS GIVEN BELOW:

1. Don't bounce.
2. Keep it comfortable. Never stretch until you have pain.
3. Count to at least 10...slowly.
4. Don't stretch a cold muscle. Make sure you've jogged around a little before you stretch.
5. Stretch a bit before you run. Stretch a lot after.
REFLECTION ROUTINE:

 You are concentrating on your breathing

 Your stretching exercises has ended
 Your cool down has begun
 You were playing a game
 You were preparing for the activity
 You were listening to the instructions of the teacher
 You did warm up
 You saw the props and equipment on the ground
 Your previous class got over
 You were thinking what you would play today
 No one should talk (Maintain complete silence during this reflection exercise. Do this Reflection exercise in a
shaded area).

Prepared by: Dr. Rameez Mehraj