I

y'ftlcottege press
 \.entule' primary physicat Educarion, Sporr and Nllss Disptays
crade 7 Learnerl! Book
\,rntrres p niary physicrl E.lucxrion_ Spon rnd Mess Disfta)s

O pshadrick and S.Kugara 2020

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First published 2020

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\
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Study oreo 3: Moss disploys
Iopicl Music..............
Unil23 Bockqrounci oncl performino music 199
--....''',,-......''',,.....''',,,'' 199
End of lopic ossessmenl
 op

STUDY AREA l: PHYSICAL EDUCATION

Orgons of the body: The digestive system (l )

l. distinguish body ports thol store ond transporl food

2. explaln lhe process of storing and transporting food
3. clesign o projecl lhol shows the process by which humon body porls tronsporl
food.

The digestive system is lhe system which tronsports ond stores food. I breoks
down the food into smoller porlicles.

Orgons thni trnnsport ometr s*erre fois,cl

The body hos orgons that store ond tronsport food thot we eot. These orgons
include the mouth, gullet, stomoch, small intestine, ond the lorge intestine ond
they moke up the digestive system. There ore aiso other orgons which ossist in lhe
breokdown of food. These ore the liver, spleen ond the gollblodder'

Eigu"si;rn urnnn*n,
The food we eot must be broken down before it is iransported to differenl poris of
the body where it is used. The process of breoking down food into smoller porticles
thol the body con use is colled digeslion.
 oesophagus

gal b adder

smal intestine
arge ntest ne

figure j.i The diEeslive sy;iem

Figure l.l shows ports of lhe digestive sys'lem. The orgons of the digestive syslem
have different ways of breoking food into smoller porticles. At the end of the
digestive system, waste products which include undigested food ports, ore passed
out of the body through,ihe onus os foeces.
Tqbie 1.1 Pods o: lhe digeslive sysiern oE.i ihe;r iunciions

o. The moulh . Storting point of cligestion.

Food is broken down by teelh.
Digestive juices in soliva aid the break
ing ond swcrilowing of food into sizes thai
eosiy move into the gullet.

b.G ullel Tronsports food from the moulh lo the

stomcch.

'l=
, ,,)
The gullet stretches ond controcts
ollowing the food to move downwords.
11 does not store food.
\i6"
 c. Slomoch Receives f ood corf ing from the gu 1et.
Acts os a sloroge took.
The slomoch olso octs cls cl b ender os
it mixes food wiih digesiive julces cc ed
goslric juices. Goslric juices are on
crcidic mlxture which chemiccr v soflens
ond breok food into srr] c ler porlicies.
After digesiion ln lhe slomach, food
moves into the smoll inteslines.

d. Smoll intesline Mosl cligeslion lokes ploce in the sn'o

iniesline ond il ends here.
The iver, go1 bcdder ond poncreos
reieos-- digesiive juices which help to
digest foocl ln the smoll lnlestines.
Siores food for oboul four io slx hours.
ll nnecrsures cs ong cts six melres.

e. Lorge inlesline The large intesline is wider thon the smoll

inlesllne.
Wasle foocl from lhe sma L lnlestine is
slored for up to l2 hours.
11 meosures up lo I ,5 melres.

Absorbs wcter ond sc ts from woste or

fceces coming frorn ihe srnoL inieslines.
'ihe woier ond scils cre token up into the
body.
The foeces ore removed from the body
through lhe onus.

Use point ond brushes 10 rnake o poiniing of lhe dlgeslive systern. Labe the
following orgons:
. GuLLel
. Stomoch
. Poncrecs
. Smoll intesline
. Lorge intestine

i
e
l. All orgons thot store ond breokdown food form the _. trl
2. Whoi is digestion?
121
3. Name ony four orgons of ihe digeslive sysiem. l,4l
,1. W^O- O,a --e ,. nCr On. Or tr e tO O^ -C O,gC,,t :

al Slomoch
b) Lorge intestine? I2l
5. Give lwo f unctions of lhe digestive system.
t2l
6. The lype of digeslive juice found in lhe moulh is _.
7. Whot is lhe moin funclion of the smoll inlestine? Itl
8. Brief y describe the movement of food from the mouth io lhe lorge trl
intesiine.
I4l
 Orgons of the body: Ihe breolhing
system (2)
ln fhis unit you willr
l. identify lhe body ports that store cnd lronsporl oir
2. exp aln the process of sloing cnd tronsporling oir
3. deslgn a project lhol shows processes by which hurnon body ports siore and
tronsport oir.

A iving thlngs need oir for survivc. The air ls mcrde up of cllfferent goses, which
inc ude corbon dioxicle and oxygen. The hurnon body needs oxygen which il
gets from the oirwe breothe. All ports of lhe body eveniuolly gei oxygen.

,,/
o trocl]eo cartiage bronchus breothing role

Orgons lhol lronspod ond slore oir

The oir enters ond exits the
body through ihe nose ond
mouth. The orgons thot m'oke
up the breolhing system ore
shown in Figure 2.1 . These
include the nose, mouth,
throot, trocheo, lungs ond the
diophrogm. The trocheo is olso
known os o windpipe.

Funcllons ol lhe breothing

syslem
The breothing system hos the
followng importont functions
in the body:
Figure 2.1 The breolhlng 3yslem
 li ollows goseous exchonge jn the lungs: oxygen moves inlo ihe blood whie
corbon dioxide ecves the blood.
I removes corbon dioxicle and some woier vc]pour from ihe ungs into the oir.
11 is olso in the breothing syslem where the rnovemenl of oir through the vocctl

cords enobles o person lo speok.

o. The nose
The nose ollo\4,s the mcvemenl of clr in ctnd oul ot lhe body. The nose has smoll
hoirs which rernove clusl, srnoke, germs ond dirt from ihe oir we breolhe in. The
mucus he ps the nose hctirs 10 cleon lhe breolhecl in oir. Ihe nose o so worms ihe
crir os il enters ihe body oncl odds moisture. Iherefore. il is importonl lo breolhe
using the nose.

b. The throqt
The throol is lhe spcrce from lhe nose to lhe bock of ihe inside of lhe moulh. The
lhrocrl is aboul l3 cm ong ond ollows lhe movemeni of oir ond food. The food
moves lhrough the gullei while ihe oir moves inlo ihe windpipe. The alr posses
through the volce box which prevents food from entering lhe windpipe.
c. The windpipe
tracheal
The oir moves lhrough the lhroat ond voice box inlo
w ndpipe
the wlndpipe, o so ccrllecl lhe trocheq. The trocheo
is rnode up of strong rings of ploslic bones ccrlled
corliloge. This heips lhe trochecr io remoin open
o the iime. The windpipe forms two sma lubes
which join 10 the rlghl ond efl ungs. These smctll
tubes crre collecl bronchi ancl ecch smo tube is
( ollecl o bronchus See
'g r- '. bronchi
d. Lungs flgqrB 2,2lhe vrlndpipe qnd krngr
The ungs ore lhe mojor orgons of the breoihing
syslem. Figure 2.2 shows the lungs connecled lo
the windpipe. The ungs lcke up mosi of lhe space
in our chesl. The ungs are ighl in welghl and they
cre like o spolrge becctuse of mony smoii tr,bes
ond oir socs. Ajr socs crre very smo clr 'bogs' a cToss
found ln the ungs which slore oir. These ctir sccs ctre
of air sacs
olso known os o veoli. Figure 2.3 shows the oiT sacs.
They o ow lhe movernenl of clr inlo and oul of ihe
b ood. They ore surrounded by b ood vesse s. The
b ood vesse s corry blood with oir 10 ihe clifferent
parts of lhe body crnd frorn the differenl porls of tigure 2,3.
ve!rEl!
lhe boclv 1o the ctir sacs.
Air obsorbed into the blood contcins oxygen ond corbon dioxide. The body uses
lhe oxygen corried by the b ood. When oxygen is used by the body porls, more
corbon dioxide is formed ond must be rernoved from the body. The corbon dloxide
is carried by the blood io lhe lungs so thoi it con be removed from lhe body. The
carbon dioxide in the lungs moves from the smoll oir sacs to the winclpipe and out
lhrough the nose crnd moulh.

e. Diophrogm
The diophrogm is o muscle found beiow the iungs. 1 moves up crnd down os we
breathe. The diophrogm conlro s breothing becouse li pushes lhe ungs for oir 1o
move out. Lungs depend on lhe rnovemenl of the cliophragm.

Breolhing is lhe movemenl of oir in ond out of the bocly. As we breolhe in oncl out,
the ungs, diophrogm oncl ribs chonge iheir positions.
Alr moving n

ntercosta ntercostal
musc es
contracl /'1"::f"

it
Diaphragm contracts
(moves down)
Dlaphragnr relaxes
(rnoves up)

tigure 2.4 Breothing in Figure 2.5 Breolhing oul

Breothing in
When you breothe in, the rlbs push up ond out os shown in Figure 2.4. This makes
lhe chesi spcce orger ond crlr moves lnlo lhe lungs from outside. At the some
lime, the cliophrogm moves down. Thls o ows lhe movernent of oxygen-rich air
lnto lhe ungs.

Breqihing oul
When we brecrlhe oul, the ribs move in. pushlng the lungs in while ihe diophragm
moves upwords, pushing oir ou1.
 Our lungs and chesl expctncl lke o bo oon cts you
breathe ln. As you breolhe oul, your ungs iose cir.

. Blow oir inlo the bc loon.

. Ho d the neck of the bcr oon so lhol oir wl ncl
esco pe.
. When lhe bollcon hos expctnded remoye your
fngers from the neck of the bct oon.

Briei y re ote whol hoppens 10 the balloon or sofl

p crstic when you b ow oir inlo il. wiih lhe brealhing
process.

Exerclsing everydoy imprcves our brectlhing system. 1 mokes our ungs work belier.
We con compcre our breqihing role when we ore reloxed cnd when we cre
exercising. The breolhing raie is the number of breolhs per minule. The normol
brealhing role when someone is resling vcries belween I 2 ancl 25 limes per minuie.

The fo owing octivily con help ,vou mectsure your breothinq rote in clifferenl
^lrgol oo,- -erc e:
",lon,o^

Equipment: Slopwotch, pen ond poper

Recording loble

Restlng
Afler 30 seconds of exerclse
Af ler I minule of exerclse

Sleps:
L Slt quiet y oncl breolhe normctlly for I minute. vour frlend shou d counl ctnd
record in lhe tobie lhe nurnber of breolhs you tcrke in thol one minule. This is
your normoi breolhing roie.
2. Hove your portner ccunl ond record your brecihing rote durinq o 3o-second
jog and soon ofler stopping yourjoq. A low your breothino lo reluTn lo norrnct
.

3. Your porlner shou d counl cnd recorcl your brealhing rote for o I,minuie jog.
Switch p aces and recorcl the bredthinq rcte for your ocrlner.
Resulls
1. Ccrlculaie the difference between your breothlng rale whie resling ond
ofler I rninule of exerclse.
2. How clid exercise change your breolhing role?
3. Ccrn you think of ihe reosons for ihe chonge in your breolhing roie?

L Labe -e ^ Ot, eo po. O'L odooo*. l4l

b)

2. The movemenl of oir in oncl oul of the body is called ltl

3. The trocheo is mocle up of strong ring p ostlc bones called ttl
4. The tracheo divides into lv./o bronches cct ed lrl
5. Give lhree functions of ihe breothing syslem. t3l
6. Explain the function of the smoll hoirs ln the nose. ill

7. o) Stote the nome of the orgon shown by the orrow in the piclure. lt l
b) Exp ainthe funclion of ihe orgon. l2l
B. Describe brlefLy whol hoppens when you brealhe in. t3l
9. Whol is the imporQnce of exercising lo our breolhing sysiem? l2l
10. is ihe number of breoths per minute. Irl
 Orgons of the body: The blood circulotory
system (3)

l . dislinguish body porls lhol slore and tronsport food. oir ond b ood
2. exp oin the process of sloring oncl tronsporting blood
3. ciesign a project ihot shows the processes by which humon body pcrrls slore
ond lronsporl food, oir and b ood.

Floshbock
Food ond cir ore lronsported by blood to different body ports where they are
needed.

(
blood vessels circu olory syslem chombers oxygenoted blood
deoxygenated blood heartbeot stelhoscope

Orge ms fhmt trernsport enei s*erne blood

The body needs food ond oir to funclion welt. The foodond oir ore tronsported to
oll the ports of the body by ihe blood Blood is pumped by the heorl'into the tubes
colled blood vessels ond it moves io the different ports of the body. The heori ond
the blood vessels join together to form ihe blood circulolory syslem.

The functions o$ the cireulatory syslem

The circulotory system hos severol funclions thot include:
. moving blood through the body;
. tronsporfing oxygen ond food to oll ports of the body; ond
. removing woste cnd corbon dioxide from 'lhe body; ond
. helping 10 fight ogainst diseoses.

I he ci!'cul{]tory syslern
The circulotory system hos three ports which ore:
. The heort, which pumps blood oround the body
. Blood vessels which ore the tubes (orferies, copillories ond veins)
. The blood which cories food ond oxygen in the body.
 the heart

Flgure 3.1 shows ihe hecrt ond blood vesses, ond how blood moves through the
body. The crleries ore coloured red ond the veins ore co oured blue
superior

The heorl is on orgcn mode up of

[fuscles. t octs os c] PUmP to PUsh
bood oround the body. The heorl is
slighlly to the left of the centre ol the
chesl. Our hecrt is olloul lhe size of o pulmonary
closed odu t fsl. The hearl is dlvlded artery
nro rour chombers. A. o'"]ber . o
enciosed spoce meoni to keep ond vetn
protect somelhing. The heorl hos 1wo
upper chombers whlch ore the efl
crlrium ond the righl crtrium. lt oLso hcrs eft ventr c e
iwo lower chombers which ore the left
venlricle ond the righl ventricie. B ood
moves inlo the upper chombers which
push it through the lower chcmbers right
ond lhen oul of the hearl lo o poris of ventr c e
ihe body. Blood olso moves from the
flOur6 3.2 The h6o.t
different body parts oncl back lo th,^
heort.

o
 __--l-'-B[6od vessels
a There ore three types of blood vessels which ore orteries, veins,
ond copillories.
o. Arleries
Arleries corry oxygenoied blood (b ood wilh oxygen) frorn lhe heorl jo
parts of the body. Arterles ore thicker ihon veins 'blccruse they
oll ihe
carry b ood lrom
the heari. which is pumped with o ol of force. An or1ery is shown ln red in Figure
3.3.

b. Veins
Veins corry deoxygenoled blood (bloocl without oxygen)
using ess torce, bock to
the heori, hence they hove rhinner w.[s ihon orteries. the veins hove va]ves rhcl
prevenl blood from f owing bockwords. They corry blood with corbon
dioxicle to
the heort. The heort then pumps thls b ood 10 lhe ungs where the corbon
dioxide
is removecl. See o vein high ighled in b ue in Figure
3i3.

c. Cqpillories
Copillories ore very lhin blood vesse s.
They ore even thinner lhon o slroncl
of humon hoir. Capi ories ore formecl
where crrteries ancl veins join. They o ow
lhe moyemeni of oxygen and foocl
through their wo s. Capillories ore o so
shown in Figure 3.3. Figure 3.3 Arlerles, veins .jnd copiltories

Blood is pumped by the heort ond corried by the b ood vesse s 10 oll the
body
orgons. The b ood corries oxygen to rhe working muscres oncr corbon clioxide
to
lhe lungs. Blood o so corries foocl io cliffereni poits ot ihe body.
Heortbeol
l'l is possible lo feel the heorl pumplng
b ood lo cr ports of lhe body when you pul
your hand on the left sicle of your chest. This
action by lhe heort is co ed lhe heorlbeol.
The heartbeot is o sign thol lhe heorl is
pumping b ood ond o person is olive. We
ccn meosure the nurrlber of limes lhat
lhe heorl pumps blood in a minute. This is
co ed the heorl role oncl il is meosured in
b^ar i ol lr e ^o- l oe- ^ nute {op^ ) A
stelhoscope is o. in.'ru^ ar- - .eo -o slen Flgure 3.4 A stethoscope
io someone's heorlbeol. Figure 3.4 shows
o stethoscope.
Meosuring heorl role
You need to construcl o sleihoscope for listening to onother person's heoribeol.
Beow ore the rnoteriols ond steps followed in making a simple siethoscope.
ecord your resu ts in the recording tob e.

Recording loble

Resting
After 30 seconds of exercise
After I minute of exercise

Moleriqls
30 cm length of rubber 1ub6
2 srnoll f unnels
se olope

Steps
l. Join the funne s io the two eilds of lhe rubber iub,e using lhe sellotope.
2. Ploce one end of your stethoscope on the efl side of your friend's chest on
ihe posltion of the hecrrl.
3. Bing lhe other end of lhe sielhoscope lo your ecrr. Cover th-- other eor wilh
your olher hond.
4. Couni lhe nunnber of beois you hear in o minuie.
5. Record lhe hearl role ln the table above.
6. Hove your frlend jog for 30 seconds ond then for one minule.
7. Count lhe number of heoribeots after 30 seconds ond oiler one minuie of
logglng. Record the differeni heori rotes.
Results
L Whot lype of sounds did you heor when you iistened lo the stethoscope?
2. Whot do you thlnk coused ihe sounds?
3. How mony hearlbeols did you record for lhe person restlng?
4. How mcny hecrrlbeols did you record ofter logging?

L Whot is the nome of lhe organ which pumps b ood in the bocly? trl
2. Slole lhe orgons thol form lhe b ood circu otory sysiem. t3l

o
3. Nome lhe lhree lypes of b ood vesse s found ln the body.
4. Descibe the funcllons of the three lypes of biood vesse s.
5. How mony chcrmbers is the hea
divided into?
I3l
t6l
trl
I
6. Whot is ihe functlon of blood? trl
7. Draw lhe circulotory syslem ond lobe lhe:
o) heart
b) orteries
c) veins
d) copillories lsl
8. The nunnber of limes thot the heart pumps blood in o rninute is collecl the
lrl
9. Whal hoppens 10 the hecrrtbeot when you exercise? l2l
I 0. Slale the pcrrls shown in lhe diogram. 141

c)

. The digeslive syslem breoks, slores ond tronsports food in the body.
. The digesllve syslem is mcrde up of lhe moulh, gullei, slornoch, srnc inlestine.
lorge intesline cnd onus.
. Digestive juices ore used ln the breoking down of food in lhe differenl porls of
the digestive system.
. Some of the cligestive juices cre produced by the liver and the poncreos.
. The digested food is corried by the blood io different ports of the body.
. The undigesled foocl is rernoved frorn the body ihrough ihe onus.
. The breathing syslem enab es the rnovement of cir inio ond out of ihe body.
. The breolhing system is rnocle up of the nose, lhroot. wlndpipe. ribs, lungs and
dio phra g rn.
. Alr corries oxygen neecled by the body.
. The body removes ccrrbon dioxicle which is nol neecled by the bocly through
the breothlnq system.
. The b ood circu otory system is made up of the hearl, b ood vesse s and b ood.
. The funclion of the clrcu olory system is to move b ood lhroughoul the body,
lransporl oxygen ond food. lt o so removes wosle ond corbon dioxide from the
body ond lghts diseoses.
. There ore thfee lypes of biood vesse s non'e )/ G teies, /eiNS cnd r )i oies.
obsorb take in
blood vessels these ore tubes which corry blood from the heort to
different body ports
breothing the movement of oir in ond out of the body
breqthing syslem o structure with orgons which trcnsport oir in ond out of
the body
bronchi lwo smoll tubes forming from the windpipe
corliloge a lype of bone with o plostic feel
chombers the four spoces in the heort where blood collects before
it moves out of ihe heort
circulolory syslem a structure with orgons which lronsport blood throughout
the body which inclucle the hecrt ond the blood vesse s
digeslion breokdown of food into smoller porticles
digeslive syslem - the orgons of the body which breok down food
gullel the food pipe which corries food from the moulh to the
slomcch
heortbeol the number of beots of the heort per minute
porlicle smoll pieces
slelhoscope on instrument for meosuring heortbeot
lrocheq windpipe mode up of rings of carlilage

Choose lhe correct qnswer.

I . Which orgon is porl of the respirotory system?
A. Lorge inlesline B. Stomoch C. Hearl D. Lungs
2. Which orgon is noi port of ihe dlgeslive system?
A. Stomoch B. cullet C. Lorge lntestlne D. Artery
3. Which orgon purnps b oocl in the body?
A. Liver B. Heorl C. B ood vesseLs D. Ccrpillory
4. How mony chornbers is the heorl mode up of?
A,.2 B.3 C.4 D.5
5. ood funclions 10
B
A. corry oxygen B. breokfoocl
C. obsorb uncllgesled food D. flghi diseoses
6. corry blood 10 the heort.
A. Smcrll intestines B. Copillories C. Arleries D. Veins

0
7. The musc e found be ow the ungs is colled the
A. crge intesline B. cartiage C. pcr n creos D. diophrogm
B, Which organ stores food for obout 6 hours?
A. Sma inleslines B. Lorge lnlestine C. Gu et D. Lungs
9. Foeces cre removed from the body through the
A. CnUS B. siomoch
C. smo linlesiine D. arge inlestlne
10. Digested food is lronsported lo o the pcrls of the -.body by
A. woter B. lorge inleslines
C. b ood D. smc inleslines
I I . We con improve our brecthing system by
A. sleeping B. exercising C. smoking D. eating
12. The main f unclion of lhe smo intestine is io
A. corry oir B. absorb lhe digested food
C. corry blood D. remove foeces
13. What is the purpose of ihe p aslic struclure of the lracheo?
A. lt helps oir io move foster.
B. lt helps lhe trocheo to remoin open c the time.
C. lt prevenis food fro x entering the winclpipe.
D. 11 mokes tolking fost eosy.
14. Whot is the normol llreolhing role?
A. l2 10 25 tir.res per rninule B. 50 to 60 llrnes per rninuie
C. 30 to 40 tirnes per minuie D. I 00 to 200 limes per minule
15. When lhe gu el stretches crnd conlrcrcis, li
A. he ps food to move downwcrds
B. blocks food frorn moving upworCs
C. slores food ike the slomoch
D. starts digesling food
16. Which of lhe followlng js lrue of lhe arge inlesline?
A. 1 slores food for obout six hours.
B. 1 octs os cr blender ond mixes food wilh digestive juices.
C. l absorbs waler ond so 1s from wcrsie.
D. I ls the storting polnt of cllgeslion.

ihe function of the obe ecl orgon on the piclure?

17. Whcrl is
A.Tronsporls b ood. B. Faciilaies the movemenl of oir.
t C. Removes wosie from the bocly. D. Prolecls lungs.
__)
18. What is ihe funclion of smoll hoirs founcl in lhe nose? They
A. limit the oir we breothe in
B. moke the oir we breothe in move foster
C. moke us breathe ecsily
D. llier clirt from the air we breolhe in
19. Arleries ore thicker thon velns becouse
A. lhey ccrry more bood ihan veins
B. lhey carry b ood from the heort which hos more force
C. they corry b ood to the heart which hos more force
D. veins corry blood for a shorler distonce
20. Which of the fo owing is nol o function of the circulaiory system?
A. Moving b ood ihrough the body.
B. Removing woste clnd carbon clioxide from the bocly.
C. Bringing oxygen from the oir into the ungs.
D. Tronsporting oxygen cnd food 10 o body parls.

Answer ihe following queslions in full.

l. Nome the two goses folnd in lhe oir we breothe. t2)
2. Delne the fo owing tern-rs:
ol digestion b) breoihing rote c) heort rate t3l
3. Whot is the function of the oir socs? ttl
4. The function of the orge iniesiines is to Itl
5. Briefly clescribe the path of digestion from lhe moulh to the lorge
intestines. l4l
6. Woste from the body is excreted through the __. ttl
7. Why ore orteries thicker thon veins? ttl

8. Nome the obelled lwo chcrnbers of lhe heorl. 121

 Topic

Heolthy living hobits

ln lh
l. ideniify heo thy iving ifesiyles
2. engoge in heo thy iving proiect
3. siole injuries coused by lock of physico llness
1. dec ribo ^ct o'ore.e.-i^g i-luri^
:. demo- .o ^ fi, . oid o.o - ^o a. i ^ onoging ;n Jr ^

Physico ociivities such crs wc king. doncinq. gardening ond playing gomes ccln
help you live o hoppy lifesty e. Physicol octivitles olso promole heo lhy growth,
stronger bones, muscles ond joinis, Cl slrong heart and hecrlhy weight.

heolthylifestye hygiene bunions substcnce obuse doping

possive smoking frocture dis ocoiion cosuo ty first oid kit
compress e evole unconscious pulse residuo

Heollhy living lifestyles

According 10 the Wodd Heoith
Orgonisotion (WHO), a heollhy lifestyle
is o woy of iving thal reduces ihe risk
of fcr ing serious y ill or dying eoiy. There
is need lo moinloln o hecrllhy lifesly e
so os to live o hoppy life. Heo th is o
combinalion of physico, mentol and
sociol well being of o person. t is noi
only the cbsence of diseose. Our heo th
l"lenla heallh
is like o triangle divided inlo three poris
os shown in Figure 4.1 .

o
1. The Rrst pori of the triong e shows sociol heo th. Your socicr heolth involves the
wcry you relote with others, whether lt be your friencls, iomily or relolives.
2. The seconcl pcrrl of lhe ldongle shows physico heo th. Physicol heoLlh is how
well your bocly funclions. 1 refers lo o person's physiccr llness. A physicolly
ft body works well crnd ccn ight i nesses oncl in]ury. When you ore in good
physicol heolih, you ccrn corry out physlco oclivilies such cs sporls with eose
cnd enerqy.
3. The lost part of the triong e shows menia heolth. This concerns our stote of
mind, ottltudes ond emotions and offects the woy we fhink, feel ond ocl. ll
lnvo ves how we f ee oboul ourse ves crnd how well we meel the cho enges of
daly ife. Good menlol heo th is choroclerised by o posilive ollilucle lowards
ife and ils chal enges and nol stressing or worrylng eosiy. The person in Figure
4.I is slressed and thls bodly offecls menlo heo th.
You need to have o bclance of cl lhelhree oreos ofheollh. Forexomple, exercise
improves your physico heolth, studying improves your menlo heollh. ond toking
porl in gomes with friends irnproves your sociol hea th.

Your heollh lriongle

Find out obout your heolth using o heolth triongle. Do this heoith octivity to frnd
out whot offecis your physicoi, menic cnd sociol hea th.
Moleriols
Pen or pencil, poper
lnslruclions
l. Moke o loble wiih three columns of the three heolth oreas of the heolth
triongle- physicol heollh, mentaL heollh ond sociol heolth. Number l-6 rows
for eoch column.
2. On ecch oreo of lhe heo th lriang e, onswer lhe six queslions glven u5lng yes
or no.
3. Be honest when you cnswer ihe quesllons.

t. t.
2. 2.
3. 3.
4. 4.
5. 5.
6. 6.

Heollh oreo checklisl

Physicol heollh
l I eot ot leost three bolonced meals eoch doy.
2. I exercise for at leost 30 minutes doily.
3. lsleep ol reos- - ho-'s ol ^ 9h'.
4. I do not smoke, drink beer or toke drugs
5. lhove good personol hygiene hobits
6. I fo low the sofety rules.
Menlol heollh
l. ! feel good obout myself.
2. I con nome severol things that I con do well.
3. I a woys keep a posiiive oitilude.
4. L osk for help when I need ii.
5. lcon ,vo'. in oitficu " s;ualio^s.
6. I work hord to improve rnyself
Sociol heollh
L I relote well with fomilv, friends ond clossmoies'
2. I try to solve ony differences l hove with olhers.
3. I respect others.
4. I show my feelings in posltive woys.
5. I con soy no to bad behovlours.
6. I communicote well with others.
Stole of my heolth
CVe yoursett one point for eoch 'yes'. lf you get o score of 5-6 in eoch oreo it
showi you ore ln good heolth. lf you score 0-2 in ecch oreo you need to'try io
improve thot port of your heollh lriongle.

Good sleeplng hobits conirlbute to o heollhy Lifesty e We need belween / to 9

hours of , eef.uery doy for proper rest. Duing s eep, the body repoirs worn
oul
body lissue. idequcrte i eep crlso mokes the immune system work 'rt its besl cnd
flght infections woy betler.

a) Comfortable bed b) Too soft mattress that sinks in

Sleeping on o comforlob e matlress which is not too sofl or sinks in is imporionl
for o good resl wilhout cousing bocly oches. Fteue 4.2 o) shows c good flrm bed
whie Figure 4.2 b) shows o becl which sinks in. There ore olso s eeping positions
which moke the body resl beller, for exclmp e, s eeping on your bock eoses neck
ond back pain. A quiet surrouncling he ps you io sleep peocefully. Sleeping more
when you are not fee ing we ls olso o good proclice.

lf you have problems fo ing as eep, you con:

. spend some quiel time before bed. You con reod or lislen 10 soft music
. loke a hot bolh
. hove o s eeping routine
. do eosy exercises ike slretches or laking o wolk before bed
. hove o ighl meo before going to bed 1o reduce being restless.

Diel is on importcnt foclor in a hea ihy

iving lifestyle. A bo onced dlel is
recommended for living heolthy. A
bo onced diet conlcllns eoch nutrienl
that ihe bociy neecls, in the correcl
Proteins
,#
crnounl. A bo onced diel must hove
more fruits cnd vegelob es and it musl
nol hcve loo much fat. Fruits and
vegetobes, cerecrs ond groins, eggs,
mik ond meol cre some foocls needed tlgure 4.3 A -heollhy dlet somple
for o heollhy cllet os shown in Figure 4.3.
Toble 4.1 coptures oll the different nutrienls needed by the body, lhe function of
these nutrients ond lheir food sources.

Ioble 4.1 Nutienh, iheh funclion ond sou;ces

@
Fols Provide energy ond help keep Butter, nuts, meai, fsh,
the body 'lemperoture normoL. creom
MineraLs (Colcium, HeLp in the formotion of body Cheese. milk, eggs,
lron, Mognesium, tissues. Help Preveni diseoses vegetables, liver, frsh
Potossium. Zinc) like goitre ond onoernio
Woter Woter mokes up 60% of the Water and fluids
body welght. lt dilutes waste
substonces and Poison in the
body. lt also helPs in reguloling
body temperature. lubricoies
joints oncl moistens the rnouth.
eye cnd nose tissues.
Fibre/ Roughog-^ it is not digested ond helps Vegetobles, whole
remove ihe woste from the cereols, legumes, frults
digestive sysiem.

However, olher factors determine o bolanced diei, such os:

. Aceof o person. ForexompLe teenogers ote mote cctlve ond need food high
in energy comPored to the eLder Y.
. The lpl ond evel of o.tlvily thal o person does' For exomple' in olh ellcs'
sprinlers require lots of proteln lo bulld their muscies v"hle long distonce
runners
require more carbohydrotes for enduronce.

During competitlon in sports, the olhlete shou d:

. eioiO gas-cousing foods such os onlons, cabboge ond beons' These foods
produ& o lol of gos which bloats your siorncch, ccruslng dlsc-ornforl'
. ioke port in spod;ith os liltle foocl in the stornoch os possib e' This will he p you
10 breothe well.
. Dink liquids on y, especiolly wcrter to keep ihe body hydrotecl'

Figure 4.4 An oihlete drinking woter

 Use differenl piclures of food
from mogozines ond newspopers
lo design o chort of o bolonced
diel. Your bolonced diet shou d
be mode up of boih iroclitionol
ond rnoclern food.

Regulor check-ups ot lhe doclor ond immunisoljon he p lo mointoin o heolthy

lifesly e. lrnmunisotion is a process by which o person is given lreotment which
helpi
the body 10 lghl o diseose. mmunisolion is done to slop the spreod ol diseoses.
n
heolth, we soy prevenlion is beller thon cure. Some sporls involve body conlocl
crnd lrnmunisoiion helps to prevent the spreod of conlogious disecJs_^s such os
inf uenzo, tuberculosis, hepalilis, ond cc,ds. Mony cctiviliesincluding sport can
be
bonned to coniro lhe sprecd of o cor tctgious cliseose. For excrnp e, COVID I 9
hos currenlly seen peop e gioba y procjising socio distoncing which is
keeping ot
eosl one melre opori 10 reduce the sprectcl of the Coronoviiirs

Corry oul reseorch on different lypes of diseoses which young chidren con be
immunlsed ogainst. Wrile lhe norne oi lhe diseoses ond wherilhe immunisotion
is given.

Hygiene meons o slole of c eonllness, heo thy ond goocl personcl hobits. Hygiene
helps lo prevenl some illnesses ond it speecls up recouery when a person is sick.
The woy o person ooks ofter himself/herself is personal hygiene. Goocl personcl
hygiene he ps on othleie lo keep ihe bocly 11 crnd heollhy. "

For good personcl hygiene, loke core of the foilowing:

. Skin. Keeping the skin ceon prevenls infeclions. Wosh your body with soop
ond woler. Wosh your hcnds under running woler before mect s ond olso ofter
visiting lhe toiel lo remove gerrns.
. Teeth. Brush ieeth wilh o toothbrush oncl a fluoricle looihposte lwice a doy.
You con c so use cl denlo floss which is o kind of slring used 10 remove clirl
between teelh. Avoid sugary foods ond visit lhe clentist regulody for check
ups. Wear gum shie ds for combol sports such os boxing ancl korote.
 Noils. Keep noi s short ond c ean. Culting
flngernoils ocross prevenls accidentally
scrolchlng olher ployers during sports.
Feel. Wosh and clry feel. Apply powder
to sook sweat frorn fee1. Avoid p ostic
shoes crs they clo not moke il eosy for
dry oir lo recrch lhe f eel. Wecr cLean
slocklngs. Wo k oround borefooled lor
a short llrne every day. Weor propery
fliing shoes which ore not too iight
1o crvold coTns, bunions crnd bislers.
A bunion is cr growth on lhe big 1oe tigurs 4.5 Mqieriols lor cleqning teeth
coused by skin rubbing agolnst shoes.
See Flgure 4.6.

Corn Bunion Blisler

. Hoir. Wosh hoir regulorly to keep it cleon. Tle back

ong hoir when porlicipating in sports 1o ovoicl
occidenls os shown ir Ftgute 4.7.
. Clothing. Keep cloihing clecn. Wosh
hondkerchiefs regulorLy oncl dispose of tlssues
correctly. This con heLp prevent the spreod of
infections such cs influenzo. Chonge underweor
every doy. Wosh your sports ottire ofter loking
port in sporting activities. Remove jewellery such
os eorrings, neckloces ond rings during spods 10 flgure 4.7 fied boqk hoir
ovoid occiden ls.

ln groups of flve, collect sports unif orms for one leom from your school storeroom'
Use clelergents to wosh the sportsweor. Dry the uniform ond store in a suitobLe
p oce. Your teclcher wlll give you instruciions on how to wosh the unifornn'
A healthy lifestyle enobled by o cleon environmenl. Living in o clean
is o so
environmenl he ps to avoid disecses. The following environmenlre oted fociors
aiso he p to keep us in good heo th:
. Llving in p oces free from air pollution. This prevenls respiralory related diseoses.
. Troin during modercle weolher condilions. Too ho1 weolher couses o ol
of swecriing and clehydrollon which con couse fcinling or deoth. Too cold
weolher owers body lemperalure ond couses froslbile.
. Troining in o sofe ploce ond using safe equipmenl.

A positive oliitude is a sign of good

mento heo th ond it conlributes 10
heolthy living. Atlitude refers 10 ihe
siate of your mind ond fee ing toworcls
someihing. This inc ucles respect for
other peope, for example, other
ployers during sporting compeiitions.
A good oilitude con improve the woy
you p oy oncl boosl your conldence.

Drugs ore subslonces used os Figure 4.8 Childre{i ploylng hoppfly

rnedicines io treol or prevenl heo ih
problen s. However, some people mlsuse them ond ihis is co ed subslonce obuse.
People who obuse drugs use injeciions, snlflng and ingesl lhe subslances into the
body 10 gel a p eosuroble fee ing in lheir body or mlnd.

ln sporl, someolh eles use voTious clrugs 10 lmprove iheir performonce. This is cc ed
doping. Doping is nol ollowecl becouse il qives on advonlctcte 10 ihe olh eles usino
the drugls, which is cheoting. Alh ele5 who crre ccughl using ctrugs ore punishei
c|]d con be bonned from loking porl ln sporl or imprisoned. I(ldle 4.2 ists some
cornrnonly clbused drugs oncl lheir dongers lo our heo th.
Tqble 4,2 lhe dqngrf! of dllferenl d.ug!

Affects thinking, ccuses ung prob ems, deolh

Nicoiine orelles Lung concer, heorl disecses, high blood pressure

U cers, kidney prob ems, decrth

Cocoine Loss of control, confusion, breathing prob ems, HIV

infeclion from using contominoted neecles

Heroin Vomlling, dlorrhoec, como, breoihing prob ems, HIV

inf,^ction when need es crre used
Smoking
Smoking is hlghly dangerous 10 our heo th
ond eods lo deolh evenluolly. It olso affecls
our sporting performctnce. Smoking lobocco
mokes you smell. Cigoreites contoin dcngerous
chemlcc s ond 1or which con couse hea th
problerns such os:
. ccrncer of lhe mouth, throat ond lung;
. heorl problems;
. nose, eor oncl lhroot infeclions in peop e
who smoke inc uding chilclren; ond
. increosed risk of coronory heort diseose
lhrough possive smoking. Posslve srnoking
is when non-smokers lnhole tobocco
FlEure 4,t A mqn rmokhg
srnoke frorn the clir, which woulcl hove
been relecsed frorn cigaretles of smokers.
Alcohol obuse
Avoiding o cohol cbuse goes cr ong wcy lowards living o onger life. Alcoho
is a substonce lhol is produced by a chernicol reoction in some foods ond i1 is
dcrngerous to heo lh when ioken excessive y. Oyer tirne, lung djseose, concer ond
ulcers ore some of lhe mcny cliseoses ike y lo offect o person who drinks. ll is i lego
for chi dren under the crge of 1 B years lo buy or dink olcoho beccruse of the heollh
effecls of olcoho. A coho o so leocls lo bod behovlour cnd poorjudgrnenl.

l. Which isl hos the three ospects of the heollh lriong e?

A. Physicol, educollonol ond rnusicol hea th.
B. Physicol, menla crnd sociol heo th.
C. Menta, physicol ond sexuo heoith.
D. Socio, menlol ond sexual heolth.
2. Which crspecl ol healih is directly lmproved by recrcling?
A. Menlai B. Socla C. Physicol D. Breolhing
3. How mony hours of sleep does o person need per doy?
A. 610 7 hours B. 510B hours C. Ttog hours D.910l2hours
4. ls o woy lo remecly troub es wilh fa ing osleep.
A. Changlng pi ows B. Chonging ights
C. Creotlng o s eeplng rouline D. Wecrring 9 csses
5. is o heollh re oted i ness thoi cornes wilh smoking cigorefies.
A. Lung concer B. Blinclness
C. Broin domoge D. B ood poisonlng
6. Define the fo owing terrns:
o) drugs b) substance obus-- c) doping t3l
7. Thedongers of toking cocoineond heroin incLude-and . J?]
-41 I

8. Brielly exoloi^ row o'oke core o[ onv iwo oreos of personol hvgiene I

9. Why is o -oo sot'bed nol 'deol fo'good sleeo? l2l

diels.
I lO. ExDloin whot con co-se peoole to 'rove d t'ere' 12)
I

I I l. Llow does o cleon ond so[e env.ro'men he p -s lo ro:nto ^ good

I n.ort',r2 t2l I

FNeolihy living projects

Heolthy living relies on exercise ond dietihe most. You con moke use cf this to come
up with heollhy living projects for yourself, family, friends ond even community.
The following ideos con be good projects you ccn work on.

Food journol
You con creole o food journol to trock your eating habits. lt con be o doily record
of the type of food you eot, 'lhe omount of sugor, solt or fot in the food. This con
help you lo see which foods ycu need to remove from your diel to live o heolthier
lifestyle. You ccn reseorch on replocements of healihier foods to include in your
diet.

You ccn olso create a heo thy diei menu for o restcluront of your choice in your
cornmunity os c woy of promoting a hecrllhy living lifesty e. The menu shou d
inc ude heo thy foods like indigenous food. The n'renu con inc ude stclrlers, moins,
clesserts ond clrinks. Woich oui for the sugar, fot ond soll ln the food.

A filness journo con be used lo trock daily physlco octivilles every mon1h. Physico
oclivities con be done ot eost 30 minules every doy. These con include wolks,
hikes, runs, dcncing sessions ond foster exercises ike sprlnls, squots and frog jumps.
The higher your heorl rcte, the more colorles you burn dudng exetclse. You con
o woys record your heorl rote ofler eoch exercise for the day.

n groups, slort o heollhy living proiect for your community. Follow il through for
o month ond lrock your progress. You con use lhe ones provided or come up
wlth your own.
Present your project idea before the clcss ond explcrin how lt wi encrble you
ond oihers lo leod heo thler lives.
!rljuries cmuserJ i:)r leruk erl prh,.,rsi*,r*l fitness
Some of the injuries coused by lack of fltness ore froctures, wounds, bruises, muscle
stroin, dislocotions ond cromp.

An unll person ocks bolonce onci con eosily fc ,

resu ling in o froclure. A froclurea broken bone,
is
whether in pori or comp ele y broken. Froctures
ccrn occur on the honcl, orm, eg cnd rib bones.
Figure 4.1 0 shows o froclure on lhe ctnkle.

Frcctures ore very poinful especiolly if the p oyer

is ccrre ess y moved soon ofler lhe in]ury. There
crre lwo lypes of froclures namely lhe c osed
froclure cnd open frcrclure. Figure 4.10 Ankle hoclure

Closed froclure: This ls rt'hen lhe broken l]ones

stoy uncler lhe skin.

Open froclure: This is when the bone breoks

lhrough the skin.
tlgure 4.1'l Clo3ed froclure

A dislocotion occurs when o bone ot cr

joinl is forced oul of ils normoi position. A
clumsy fo can ecsily resu t in o dislocolion
when o p oyer is tired or tock ed rough v,
cousing o foll.

tlgure 4.12 A didocoled bone

l' ,/i ,!,i

is an injury to ct musc e usuo y
A rnusc e straln
coused by overworking lhe rnusc e. An unlt / 1, 1;-.

othlele connot exercise for a iong iirle os ' /*, l--'

lhis con couse musc e strcrins. ,t:/' i ," ;; ,.::1"

l)'
tlgure 4.13 Murcl€ ilioln
A musc e cromp is o sudden ond polnf u
lighlening of o musc e thctl con cst severcl
minutes. Poor lroining oncl ock of ltness
ore some couses of cromps. The rnuscle
cromps usuolly toke ploce on lhe rnusc es
of the legs. Figure 4.14 shows o person
experienclng muscLe crornp.
tlgure 4.14 A cromp

Wounds ore coused by blows, cuis or forceful conloct of the body with o hord
objecl or surface. Thls con be frorn o fc clfter o rough tclck e or if on othlete
co opses. An unlt oth ele wilh no lroining con olso co opse ond be wounded
There ore lwo types of wounds nomeLy open wounds ond closed wounds

Open wounds: ore wounds which o ow exlernol b eeding ond these include cuts
crncl b isters.

closed wounds: ore wouncls with no exiernol bleeclinE for exomple, muscle slroin
ond bruises. ln closed wounds, the offecled porl swe s ond sometimes chclnges
coLour.

Figure 4.15 o) Closed wound b) Open wound

ln groups of 5 choose one sporl or gome you like. Find oui the iypes of injuries
thot loke ploce in the sport thot you hove selected. Write o poem on these
injuries. You con moke use of the inlernel to flnd extro informotion.

litri6irs, 6f preverfl f i! hv*ic c I oclivilies

il $ i nij uri es lm 6':

Some injuries encountered in sporting ociiviiies con eosily be prevented if

porticiponts do the following:
t. Wcrming up ancl cooing down in every
lroining session. Wctrming up graduo y
prepares lhe body for exerclse ond loosen
joint muscles. Slrelching cctn be done lo
cooi down oncl il he ps blood movemenl
from the muscles to the heort. This owers
muscle slroin injuries.
2. Gelling resl. You shou d loke shori breaks
during troining sesslons. Off the lelcl, li is
importonl lo get enough sleep lo ovoid
overworking your musc es. Thls cllso
reduces lhe risk of muscle slroin.
3. Weoring proieclive c olhing such os
hemels. moulh guords ond body pods
cluring leid oclivity ccrn preveni inluries Figure 4.16 A cdcket ployer ln proleclive
whenever lhere is physicoi conlccl clothing
between p oyers.
4. Acquiring the needed leve of llness for
o specifrc sport. For excmple, if you wonl
to play rugby, moke sure you hove lhe
neecled fliness for the gome, as i1 ls not
the same as thal requirecl in, bcrskelboll
for inslance.
Fo owing the rules of the gome. When
ru es crre followed, this he ps io reduce
ego 'o lle5 ^-'rr u UCr,, ou e.eiou
inluries such os dislocotions onC tclctures.
See o fou in Figure 4.1 7.
6. Removing jewellery when porlicipcrllng
in sporling aclivities to ovoid woundinq
yourself ond olher ployers. Figure 4.17 Soccer ploye. commlfling o
foul

In groups of 5. choose c sport from a list given by your teocher.

Using your sport sofeiy octivity sheei provicled by the leacher:
. Find out the comn]on injuries thoi occur in the sporl chosen
. Lisl the injuries ond give exomples
Complete the sport sofeiy octivity sheet for your sporl
Prepcre c presentolion 10 the c oss for your sport.
rt.
 l. Stote ony three lypes of physico iniuries. t3l
2. Whol couses musc e stroln? 12)
3. An injury where lhe musc es ore stretched ls co ed lrl
4. Nome the two types olwounds. 12)
5. Brief y exp oin how sofeiy equipmenl ccrn reduce lnjurles. I3l
6. How does worm-up cnd coo down teduce physicol injuries? 12)
7. Give or.r exomp e of o ru e in o sporl of your cholce which can prolecl
ployers from injuries. L2l

Firsl oid procedures in monoging injuries

First oid refers lo core ond steps laken
10 he p a cqsuqlly lo prevent furlher
injury or deoth whi e owcriting mediccl
core. A cosuo ty is on injured or ill
person. To provide the correcl frrst cid,
you neecl lo eorn some bosic lrsl oid
skills oncl have o firsi oid kii. A first oid
kit is.r co ection of rnoterials used for
f rst oicl and il is shown in Figure 4.1 B.
The toble beow shows son'e of ihe
Figure 4.I 8 First qld klt

ilems found ln the lrsl aicl kit used ln sporls.

Bandoges oncl To cover wounds

odhesive iope To cr so give compression
To supporl bondoges
(oclheslve lope)

lce pock
orcod
sproy

ice pack
f, cold spray
To ovoid or reduce swelling
oi c osed wounds
To ecrse nrusc e strcln
Scissors . To cut bondoges

G oves To protect the flrst oider

fronn infections especiolly
from wounds
To ovoid infecting the
wounds
Methylcted To sterilise equipment
Spiril before ond ofter use. This
li(, keeps the equipment free
it
!..-i
from germs.

Sofely . To support bondoges

pins

Resusciloiion For mouth to mouth

m osk resuscitoiion when scving
t* )- o person with problems in
@ breathing
if

Emergency Orgonisotion Number For --mergencies. i hos

P hone
Ambu once 994
o ist of emergence
Numbers phone numbers (police,
Po ice +263499 5
ombuionce, flre brigode,
Fire brigocle 993 Noiionol porks)
Childline +263772
As o closs, osk for permission lo go lhrough o lrst oid kil ol on instltution neor
you. List some new items you discovered ond reseotch on ihelr uses.

l. Open wound
A person with crn open wound must be lrealed proper y f rsl lref ore lheir wound ls
ciressed. The fo owing must be done:
. Wosh your hands lhoroughy
before ottencllng to lhe
^o''o.]\60'90 e 'L e. ore
ovoilable, or use o cleon c oih.
. Stop beecllng by pressing o
c eon clolh or collon ogoinsl
the wound.
. Remove ony residuol moTericls
from the wound, for excrrnple,
if lhe wound is o resu t of cr cut
by o broken botte. Residua
mecrns remoining malerio
siuck in the wouncl.
. Wcrsh ihe wound lhorough y
under running wcrier ond pctt it os dry os possib e \,\'ilh colton wool ot c c ecn
piece of c oth bef ore opp ying some oniibocleriol creom if it is ovol ob e.
. Bondage the wound.
2. Closed wounds, muscle stroins ond elbow joint injury (R.l.C.E. treotmenl
procedure)
C osecl wounds hove inlerno b eeding wlth no open culs. Musc e stroins ore
usuo y poinful ond rnoke it difl.lcu 110 move lhe lnlured port. An elbow ioint lnjury
is on lnjury of the muscles of the elbow ioinl oncl ll ls usualy causeci by overuse of
lhe musc es oi the upper-crrn or lnconect throwing ocllon. The lrst oicl procedure
for cLosed wounds, musc e sirolns clnd e bow ioint iniury is the some. However, lhe
bandoge for an eLbow joinl lnjury shou d nol be 1oo tighl os this con couse poin
ond prevenl the normcl movernenl of b ood. The lrsl oid procedure for lhe lhree
inluries involves:
. resling the injured parl:
. app ying ice wroppecl ln a piece of c oih or using co d sproy to reduce swelling
ond poin;
. compressing (pressing crgoinsl it) the injured oreo using o bondage; cnd
. elevoting or raislng lhe injured pori cbove the leve of lhe heort toking note
not to ccruse ony more poin. E evolion reduces b ood flow to lhe lnlured oreo

The acronym R. .C.E. helps 10 rernember lhe steps lo loke for such injuries, where:
R slonds for Rest
I slcnds for lce
C stoncls for Compress
E -slonds for Elevote
Figure 4.24 shows the R. .C.E. treotment being opp ied on o siroined musc e

3. When o person collopses

When o person collopses ond ls unconscious, for exomple, during o sporllng
evenf, the besi procedure lo folow ls co led the DRABC. To be unconscious is lo
be ln a slate similcr 10 sLeep os you ore not owore ond connot respond lo your
surrounclings.

DRABC plon stonds for:

D - Donger
Thislrst step invo ves checking lhe envlronment for oblecls ond foclors which
mighi creole more donger to lhe cosuolty. For exomp e, lf there ore exposed
e eclric wires ike y to shock a petson c ose by, gently nrove the person owoy from
donger or ca for he p.

R - Response
Shout at lhe ccsualty, 'Are you okoy? You
con cso slghty shake them lo check for
consclousness. lf the injured person ccnnol
respond io you whelher tt ls through iolkrng
:' :_ E$re,L2f ChecriE br rE aEe
A - Airwoy
Gent y ti1 the cosuoity's heod back
lo c eor lhe oirwoys from obstoc es
such os the longue, vomii ond-s
Mo.e <.'e rra coS.orr
^oa.
ying y on lheir bock. See
comforiob
Figue 4.22.

B - Breothing Flqure 4.22 Cleorlng lhe olrwoys

Check thot lhe cosuo ty is breothing

by islenlng ot the mouth oncl
woiching for chest rnoverneni. lf
the person ls not breolhing, begin to
opp y moulh lo moulh resuscilolion
which is breothing olr inlo on
unconscious person s iungs lhrough
ihe moulh.
Figure 4.23 Checking lor breolhing
C- Circulolion

Check thot lhe person hos c pu se

on the neck below the chin. Pulse
is the rnovement of b ood. !f lh,^re
is no puLse, proceed io moulh lo
moulh resuscitction.
Figure 4.24 Checklng lor o pulse
How lo opply mouth lo moulh resuscitolion

Moulh io mouih resuscllolion is opp ied

when o cosuolty is not breolhing. To app y
mouth lo mouth resuscitation, fo ow lhese
steps:
l. Point ihe cosuoliy's person's chin
upword by plocing one hond on his/
her foreheod ond the olher hond on
the chin. Lifl the jaw upwords ond push
the heod bock to open ihe cosuo ty's
oinwoy.
2. Open the cosuoity's mouth sllghi y.
Cover the mouth completely with your
own. Pinch the cosuolly's nostris shul.
Breoihe inlo ihe person.
3. Turn your hectcl 10 wotch lhe cosucr ly s
.
5- r ,oll o. o ':. e- -o. / o oi. -. - opi ,g
from lhe person s nose ctnd moulh.

Repeot the breathing roullne four limes

untii he p orrives.

4. Heol exhouslion
Heol exhouslion deve ops during octivllies in
hot condilions. lt is ccused by ols of woler cnd
sa l from the body lhrough excessive sweoling.
When on clhlete hcs been offeclecl bv heol
exhouslion, the lrsl oider should:
. loy ihe alhlele clown in c cool place;
. rcise ond support the ath ele's legs;
. glve the oth eie weok so 1 woier if he/she is
conscious; crnd
. if lhe crthele is unconscious. pul hirn/her
in o Tecovery posiiion os shown jn Figure
1.26. Ihi I elp o. -o t.e o-\\cr, op^n Figure 4.25 Heol cousea sweoling
oncl clear ond ensures o cctsuo 1v does not
choke shou d they vornit.

Seek medico help.

l. ln groups of 4, prepcre o dromo thol demonsiroles how inluries occur ln c

sporl of your cholce. Mcke o follow through presenlolion on whol could
hor e b^o. done t6 p'^1
-- l ,l.e ^-J/e .
2. Dromollse the DRABC procedure in poirs in closs. An othlete hos co opsed
ond you musl ottend 10 him/her followina ihe DRABC steps.
 Sofety

'1. opply knowledge of sofety rules ond precouiions for vorious octivities in
dif f erent environmenis
2. demonstrote proper core ond storoge ol opporclus

Fo owing sofeiy ru es ond regu ollons in physicol oclivilies he ps to preveni

injuries ond oss of lfe. The equipment usecl ln differenl sports con couse lnluries
if rnishondled. Sofe use ond proper slorclge of equipmenl prevenls njuries'

l. Prepore ourselves for physicol oclivities

. Moke sure you crre ln goocl heollh before toklng pori in sporls clnd gclmes'
L--e. ep ro.eouco't ..e
. worming up cnd cool down. These stclges in troining ore lmportont os ihey
heLp lo reduce injuries.
. Rernove jewe ery which mlght couse bruises ond culs.
. Do not overwork yourse f when lrcrining, glve yourself lime lo resl beccluse
troining withoul resl slroins muscles.
Hove o flrsi oid klt reody before every sporllng octlvity.
Moke sure ihe faclllties ond equipmenl to be used ore sofe
Plon ihe octivilles corefullY.

2. Observe foir ploy in comPelilions

Fqir ploy ref ers to good behctviour ln sports, chcroclerised by f ollowing rules of
the gome you are p oying. For examp e, competing ogoinst age mcrles' not
ployers younger thon you os you con eosiLy ioke odvanlage of them or injure
them.
We must know cnd underslond the ru es of our oclivlties This is becouse
they he p garnes to f ow ond they prolect p oyers from in]uries. Rrr -'s must
be folowed ond ployers who breck ihem must be punished. we musl cl so
respect plcyers from lhe other teoms. This is co ed sporlsmonship. You con
 show sporlsmanshlp by exlending your hond 10 he p a p ayer from lhe opposile
tecm who is .lown
3. Moking sure focililies ond equipmenl ore sofe

. The ouidoor p oy surfoces musl be token core of by culting own and coveing
ony holes oncl pits. Figure 5.1 shows o poor pilch with uneven pofches.
. The gymnosium ond olher lndoor fociilles must olso be kept c eon.
. Wet, s ippery f oors ond broken iies in changlng rooms ond showers con be
dongerous. Check lhe plcy orect fcr g oss, nois ond thorns.
. Weight troining equlpnnent musl be used corefu ly. We must lft. ccrry, p cce
crnd use o equlpment in sport in ct sofe r'l.rcnner.
. Ploying dudng loo hot or cold wealher conditions is olso not ctdvisob e.

4. Techniques qnd skills

. Correcl techniques ond skl s ctre needed ln sporl fo. one to perform we . Good
skills wi he p reduce lnluries.
. Weor correcl, ltllng equipment for ihe activity. Proiective equiprnenl must be
comfortob e ond o ow freedom of rnovemenl.

Sofely rules ond precoulions in differenl physicol oclivities

Sofeiy ln every physicc oclivliy is imporlont os ii he ps 10 prevenl serious injuries.
Weoring proper spodsweor ond sofety equipment is importcrnl. Ru es ond
precoulions in p cce for eoch sporl shou d be respecled 10 stay sofe. precoutions
ore p crnned aclions pul in p oce lo ovold dcnger.

o. Swimming

. No enlry into the poo wilhoul

the ieocher's permission.
 \
Shower before ond ofler Flooler! Floaters help the
eniering the swimming poo. For excmple: swimmer to f loot
Showering before gets rid of in waler. They
sweot, urine ond other dirt c so sove ife.
from your body ond it protecls Gogg es proleci
you ond olher swimrners from the eyes.
recreotionol woter i nesses. Swirnweor helps
Showering ofler washes off ihe swimmer to
chernico s from the woler off swim eosily.
your body. Ropes con be
Enier and exil the pool s owly. used to sove ife.
Minors ond beginners must
alwoys be accomponied by
on odu t during swimming.
No eoting ond drinking is
cr owed in the poo, or on the
deck.
No onimols are aLlowed in the
fenced poo oreo.
Do not swcr ow pooi woter.
Urinoting, dischorge of foeces
ond nose bLowing in the
swimming pooL is nol o owed.

mffi
Gogg es
SwiTnweor {s,rimsults,
shorls ond trunks)

b. Athletics
The following are generol sofely ru es for olh ellcs:
. wcrrn up propeiy;
. crwoys ook both directions before crosslng ihe lrack;
. do not wc k ocross the infie d where jovelin, shoi put and discus ore belng
lhrown. Be ccreful when neor the crecs where lhe throws ore being done;
. check your equlpment every tirne before the slcrl, !n jumps ond throws; ond
. do not eove equipment lying oround in the inle d.
Trock evenls (I00m,200m evenls) Spiked shoes o ow
. Weor oppropriale clolhing ond good grip on the
shoes. lrock which enob es
. Remove or tightywrop jewellery. olh etes to run
. Worm up outside the lclnes. correctly.
. Do not hold discussions on the
track.
. Do not use hecdphones or
eorphones.
. Run lhrough the flnish ine. Do
nol dive or stumb e ocross the
flnish ine.
Hurdles Shoes with spikes
. Weor approprioie clothing ond for hurdles help on
shoes. othlete io run foster
Use correci hurdles occording on the bolls of their
lo your age group ond obi ity. feet.
Hurdles musi be properlyspoced Correct hurdles
occording to the lnternationa reduce injuries ond
Association of the Athletics tripping over hurd es
Federotion (IAAF) rules. set too high for your
age.

[ong/Triple ond high jump The onding mol

. Weor appropriate shoes and and pit prolecl the
clothing. lurnper from injuries.
. Check thol the run-up oreos ore
dry ond clear of foreign objects.
. Never leove anything on the
run up oreo.
. P cce o nnorker lo lhe side of the
runwoy.
. Do not dive onlo the high jump
cnding mottress whi st it is being
ossemblecl.
. Never olternpl the flop siyle
high jump except on o suitoble
onding mot ond under ihe
direction of o coach.
 . The loncllng mot
. Check the (fibreg oss) po e for .1.;:'
protecls lhe crlh ete
o', oull. from injuries.
. Do nol eove poies lying oround
fo people lo -'eL on. ! , . i,,:i,rr
. {'.,O.. U- O pol- Ooo,oo,'o'e r,, J-.,,,,*64dry
for your oge and sirenglh.

Throws fiovelin, shot put ond discus) t o ows ihe

. Never throw equipment ot equipmenl lo ond
peop e. only ln the l.rorkec]
. Look at cr sldes befole you oTeo ond prevent
ihrow. accldenis.
. Throw oncl co ect the
equlp rn ent.
. Throw ony into the rnorkecl
creo.

Moke o presenlotion on exomp es of neg ec1 of sofety ru es ond precoutions

whlch con eosiy couse lnluies in swimming crnd athlelics.
2. Glve exomp es of specilc injuries thal come with foiure lo fo ow these
ru e5.

c. Combot gomes (kcrrote, wreSl ing, W Jshu. boxing)

. Do not lake part in these The heodgear proiecls

gcrmes when you hove ihe heod.
infeclions or injuiies.
. Use pfolective equlpmeni.
. Keep your noiLs oncl hoir short.
. Do nol weor ony je'"ve ery
which rnight injure you oT your
o ppone nl.
. Use your ski s on yfor G oves prolecl th--
cornpelllion or for defencling ha n ds.
yourself .
. Troln ln on crreo which ls sofe
from dongerous objecls.
. Moke sure o in]uries ore
oltended 1o lmmecllaleiy.
 A wcrys compeie with peop e Korole geor for
of your oge ond body weight. protection of clifferent
body parts.
Moulhguord for the
protection of the teeth.

Korole heodgeor

d. Striking gomes (cricket, soflbo , boseba )

Weor proper protection. The gloves

Keep ploy orec cleor of rocks or prolect the
other dongerous objects. honds.
Swing bats on y wh!-an in on oreo Shin pcds
where you are a owed to p ay. protect the
No one is o owed 10 enter the shins.
botting oreo if not batiing. The helm-^t
Grip the bot tighlly so ihoi it will protects the
not s ip off your honcls. heod.
Do not eove equipment
scattered in the ploy oreo.
Avoid focing the sun when
botting.
. llse shoes wiih good grip.
 Shoes give
1 good griP.
The box
protects the
genitols.

e. Torgel gomes (dor1s, orchery bowling)

Arrows for these gomes con couse serious iniudes io the p oyers if not hondled with
ccrre.

Shoot only ot o target. The sofety

Never collect orrows until everyone weor is worn
hos shot. to protect the
Never shool in the oir or in ony other ports of the
direction. body where
Do nol weor loose cothes ond ihey ore worn.
jewe ery when shooting. Weoring
\o -ooli^g orou'o ,n l'e ,hooti^q bowllng shoes
oreo. prevenis folls
Never run with orrows in your honcls. os the shoes
When corrying orrows, keep the Pile hove o non slip
ends towords the ground. surfcce.
Weor proper bowling shoes.
Llse both honds when Picking uP o
bo.
Nel gomes (iawn tennis, tab e tennis)

Do not throw the rockei or hi1 the bcr . The

in onger. equlprnenl is
".o c ^o" n o used lo give
donger of the bo hitting sorneone. prolecllon 10

ffi
When playing ln Yery hol weclher, lhe cliff erenl
- oLe ...6 tO d, I L p en,r o, IU.d . bocly oorts

Choose o sport of your choice which hos not been covered in lhis uni1. Moke a
closs preseniotion, moking use of lCT, piclures and demonstrolions on:
. Common injuries
. Protectlve equipment
. Ru es to be fo owed

l. Stote ony lwo sofely precoutions for eoch of the following:

a) ociivities in the gymnosium
b) dorts and orchery
c) onyone lhrow in othletics t6l
2. Nome ony iwo sofety equipment needed for cquotic octivities. l2l
3. Briefly exploin how foir ploy protects ployers from injuries. ,21
4. Justify the imporlance of hoving sofety rules oncl precoutions when
corrying out physicol octivities. I5l
Proper core ond storoge of sporls equipment he ps to ensure thct equipmenl lasts
for many'oiyecrrs. C eoning ond drying equipment, ond hanglng it to get some air
gets rld bad sme . t o so gels rid of bocierlcl cnd prevenls lnfeclion omong
ployers.

The fo owing ore some of the suggestions on how io lake cor-^ of sporls equlpment:
.elLequip"mentmUslbeCcredforoCCordingtothemCnUfOCturersinsiructions.
Use lhe equipment on y for the purpose for which il wos mclnufociLrred
. Do nol sit on the bo s.
. All equlpment should be checked reqularly ond lf there ore ony repairs needed'
lhey ore done before use.
. Equipment should be kept clean. Use sporls geor disinfeclonl sproy to kiil ony
boclericr. A disinfecianl ls o substonce which kl s bacierio

Mosl sports equipmenl is macle of lough moteio ond con eosily get dlriy'
Equipment such as b,olls, gloves, shoes, pocls ond helrnets con eosly gei cllrly The
fo Lowing iips con lle used in cleaning some of the equipmeni

Wlpe your dirly soccer bo wlth a moisl cloth

or sponge.
Air clry il if it gels wel. Do nol use o heoter lo
dry the ba .

Usec cLoth, wclter and dishwoshing iquid.

When the bo I is clecn, rinse it with clean
woter ond oir dry.

Bqsketboll boll
 Brush owoy dirt wilh o stiff leother brush
which you con buy from shoe shops. lf the
glove gels muddy, let the mud dry ond then
brush it off
Do not use woter on the leather glove. lf the
glove gets wet, let it dry on ils own in o ploce
where oir ccn move freeiy.
Do not pul it necr o heoter or flreploce os
heol causes leother to stiffen ond crock.
After the leather has dried, use lonolin
shcvlng crecm.
Wipe it with o domp cloth. Do not get ihe
strings we'i becouse moisiure ccn destroy
them.
Try not to wet the leoiher grip on the handle;
moisture can moke it slippery.
Wipe the hcndle with o dry ctoth if it gets
wet.
Fill o buckel with worm woter ond odd
some boby shompoo. Use o sponge or old
toolhbrush 10 cleon. This ls olso c oood time
io inspect for ony domcge.

All equipmeni musi be stored occording to ihe mcnufaclurer,s insirucljons.

Al equipment shou d be morked using woterproof rnorkings so that il con be
ecrsily identiled os be onging lo lhe schoo.
Equipment should be storecl in o cenlro p crce so thctl other peop e can use il
for lheir essons.
A storoge equipmenl used to store sports equipment rnusl be lobe ed wilh
no rnes.
Bols should be slored porlia y def oted and then inf lcrted on y when being
used.
Store ropes by folding lhem ctncl then lying lhem into o single knot to avoid
being long ed.
P oce o collon clolh over lorge equiprnent whlle in slorcrge ctncl do nol
cover
in p crstic.
Keep ol equipmenl for one sporl in one p cce. For exctmp e, bog, nel or bin.
Labe the boxes wilh lhe norf es ol lhe equipment inslde.
Slore the equipment lo be used during lhe season c oser lo lhe door so lhol li
ls eosier to co ecl.
 soofis e

o. Shelves

Shelves are very importonl in the storoge

of sports equipmeni such os cones, shoes,
MryTffiW
ba s ond sportsweor such cs irocksuits shorts
ond shirts. Shelves con be mode of metol or
wood. They moke use of liltle spoce to store
ry&ffiffirj
more equipment ln different comporlmenis,
bringing order in storoge. Comparlments ore
ru'.Ire!M
subdivisions or seciions.

b. cobinels
Mffiffiru
Cobinets ore good storoge fociliiies for o
voriety of sporls equipment such os bo s,
jerseys, trocksuiis and oiher sports gear'
Cobinets cte sofe storoge equlpmenl
becouse they can be lockecl.

c. Trolleys

big trolley smalltrolley

Trolleys come in different designs ond ihey clo nol only store but olso
lronspod
sports equipment from one ploie to onother eosi y Balls can be stored
in iro leys

d. Coges
Cages ore storoge focilities whlch al ow
free oir movement. They ore suitoble for
neatly packing sporls otlires. Sporls geor
like shoes, shin pods ond trocksuils may
not produce bcrd smell if slored in ihis
kind of storage.
'a.
shoa ro"i,
Shoes neecl lo be kepl in p oces thct
ollow free oir movement. This pre-
,\^T n- 5-.
vents bad sme . Shoe rocks provide c
good spoce for shoes. The cir move
menl o so helps reduce chonces of
frfr xr
qihlele's fool. This is a funga diseose
which is common with peop e whose
eEf
IL
feel ore olwcys sweoty ond stuck in
Figure 5.3 Shoe rocks
light fltting shoes.
f. Bogs

Bogs provide good storoge spoce

for o voriely of sporls equipment
like bolls, lrocksuits ond oiher gecr.
Bogs cre easy for corrying sports
equipmeni, especiolly when lrovel
ing for sports competilions.

g. Sloroge ot weighls
ln a gymnosiurn, we ccrn lnd dlfferent
fllness equipmenl such os weights.
ropes ond exercise bikes. The weighis
con be stored on slonds that con
supporl them.

h. Storoge of mols
Gymnostic mcts ore usecl in gym
noslics for sofely. After use, the gym
mols musl be storecl one on 1op of
the olher on o sland or lrolley. Anoth-
er wcry is 10 hong lhem on o stond.
Some of the gym mais musl nol be
foded becouse they con deveop
cleqses which are lines formed from
pcrcking withoul cclre or order.

t. Olher woys of sloring sporls geor

Bals ccrn be ploced on c ippers. Bcl s con be plclced in a net which is then hung
on the woll.
 bai on a cllpper bals n a nel

Tennis balls con be stored in cons which block out moislure These
ore olso eosy to
.-.iw*n." gll"g tor prcclice or competitions' Cones con be s'lored on c s'lond os
rno*n in iig"rr. is. the stond con prevent the cones from llreakinq ond they ore
eosy to cony.

tennis balls in a can cone stand

Figure 5.5 Slorog6 of iennis bqlls ond cones

l. n your groups, toke port in o projeci of cleaning up sports equipment ond

mointoiiing sporls fociljlies ot your school. This con inclLrde:
o) C eoning ihe gymnosiurx
b) Cleoning the courts
c1 Cleonlng sporls equlpment such os gloves cnd helmeis
Ol e report"onsome dclngersyou hove encounlered in coring forequlpment'
Ln your report, slote when you slorted cnd cornp
eted your projecl'

l. Brief y descibe how the follov/ing ore lcken core of:

o) a socc-^r ba
b; nelmet i4l
Z. whot is the odvonloge of laking proper core crnd sloring sporls
equipmenl? tll
3. wiy'should shoes be kepl dry? 12)

+. fn.'f.,.",1 of lhe Sports cleporiment schoo hos clecidecl 1o purchose

01 your
some slorclge equiprnenl for the deparlrnenl' You hclve been osked io
choose two storoge equipmenl. Brlefly explain lhe slrengihs of your
.quip-ent cnolce ond justlfy why il shou d be purchosed lSl
"f
. Heolth is o combinotion of socia, physicol ond rnentol ospecls ond it con be
represented in a heallh triongle.
. A heoLlhy lifestyle reduces the risk of folling i or dying eor y.
. Heolthy living ccrn be ochieved by o combination of good sleeping hobits.
o boonced diet, preventing diseoses lhrough conslant checkups ond
imrnunisotion, good persono hygiene, iving in a cleon environment, a posilive
ottitude. avoiding drug cncl substonce obuse ond smoking.
. Heolthy living projecis such os storting o food journol. o filness journo ond
moking o heolthy menu for c reslcurcnt in your community con be underlaken.
. Lock of physicai fltness ccuses injuries such cs froctures, dislocotion, muscle
stroin, muscle cramp cnd wounds.
. lnjuries con be prevented by worming up and cooling down for every training
session, getting proper rest. weoring proteclive clothing and fo owing the ru es
of the gome you ore ploying.
. Firsl oid is the he p given to on injured person before medicol help orrives, in
order to prevenl furlher injury or even deoth.
. The firsl oid kit is centrcl in giving flrst oid. lt contoins rncteriols such os bondoges,
cold spray, scissors, gloves cnd emergency phone numbers.
. One flrst cid procedure used to treoi most injuries in sporls is the R..C.E.
procedure which stonds for Rest, lce, Compress ond Elevole.
. The DRABC procedure is used when o person is unconscious. The etters siond
for Dcnger, Response, Airwoy, Breathing, ond Circulolion.
. lt is irnportont to olwoys p on for safely before loking porl in physica oclivities.
. Sofety in sports is importanl ond lt con be ochieved through weoring sofely
equipmenl, foir ploy ond prepaIng for physicai activiiies.
. Toking core ond sloring equipment properly makes it lost longer. Sports
equipmeni shoulcl be clecned regu crrly and stored in storage equipment such
cs she ves, cages, bogs, cobineis and trolleys.

bluise - domoge to the skin without breoking it

collopse fall down suddenly
cromps poinful controctions of the muscles which connol be
controlled
deflote remove oir from o boll
disinfeclonl o substonce thot kills germs
dispose - ihrow owoy litter
exhouslion - tiredness
lungus - o germ thot couses skin diseoses
infloie - to pump air into o boll
pollution - moking the environment dirty by using harmful substonces
 End of topic ossessmenl

choose lhe correct onswer.

l. Which is1 hos three ospects of heo th?
A. Physlco, sexuo ond emotionol heo th
B. Socia, n enlo ond llness heolth
C. Phvslco, sociol oncl rnenio heolih
D. Fitness, sexuol oncl menlol heoith
2. Which one is not good for a heolihy living lifesty e?
A. Bolonced diel B. Smoking
C. A posilive otlilude D. Good persono hygiene
3. Hyglene is o siole of
A. cleon iness. good heo th and personol hobils
B. positivlty
C. peoce of mlnd ond fllness
D. good physicol heolth
4. Which of the following is nol cn effecl of smoking?
A. Obesity B. Heorl probLems
C. Lung concer D. Throol infeclion
5. Adequole s eep is lmportont becouse il mokes
A. o person grow
B. the immune syslem funclion better
C. body tissue weor oul
D. the bocly immune lo ciseoses
Whot is the f uncllon of minero s in our diet?
A. To oid body growth.
B. To regulote body temperolure.
C. 'o o d 'he or ^o io or bod, i . es.
D. To rernove woste from lhe ciigeslive syslern.

7. couses the injury shown obove.

Ovenworklng nnusc -^s B, Lcrc k of exercise
c. Changes ln weolher D. Contraclion of musc es
8. Select the correcl descriplion of the injury shown in the piclure.
A. lt occurs when o bone ol o joint is shiJted from its normal posiiion.
B. lt is choracterised by o bone breaking lhrough the skin.
C. lt is choracterised by a broken bone which slays underthe skin.
D. lt occurs when muscles cre overworked.
9. How does worm up prevent injuries in physical activities?
A. lt loosens joinis ond groduolly prepares lhe body for exercises.
B. lt ollows for groduol recovery ofter exercise.
C. lt is a good woy 10 practice before o motch.
D. lt'o ses body emperor-re.
10. lnjuries con be preveDted through the following except
A. getiing odequote resl
B. overworking muscles
C. weoring protective clothing
D. removing jeweLlery during sporting octivities
I l. First oid refers to
A. the help you give on opponent ofler he/she falls frorn o tocke
B. o kit with a collection of molerials used to help o casualty
C. o medicol procedure for tregting wounds in hospilol
D. core given to o cosuolty to prevent furl'her injury while owoiting medicol
core
12. Which item is not found in ihe flrst oid kit?

-3.
A. G oves B. Scissors C. Boncloges D. Moulh wash
lce is opplied on o wou-d +o
A. pull muscles B. slop b ood movement
C. reduce poin D. ki bacleiio
14. The DRABC procedure is u:eC whef o person is
A. unconscious B. conscious
C. clrowning D. woundecl
15. Combol gomes skjl s shoulcl nol be used outside competltions beccuse
A. you ccn eosiy injure someone
B. they require supervision
C. they con be copied by competitors
D. they are meont for c few individuo s
16. Which one is nol o safety preccution for combat gomes such os karote?
A. Keep noils and hoir short.
B. Use p o'ectiie equ'p.ne1l.
 C. Worm up properly.
D. Do nol ho d discussions on the lrock.
I 7. Choose the gome cotegory which ls correci y matched wilh ils sof ely ru es
ond precoulions.

A. Swlmmlng Do nol eove equipmeni lylng oround on the

frel.i
B. Ath etlcs Propery ploce hurdles occording to the
nlernotiono Associollon Of Ath ellcs
Federollon ru es
C. Combol gornes Gdp ihe bot tighlly so tha'i il does nol s ip off
Your honds
D. Torget gomes Use shoes with good grip
18. Which storcrge equipment offers security compared lo other storoge options?
A. Sheves B. Cobinets C. Bogs D. TroLeys
19. Whot cloes the R.l.C.E lrst oid procedure involve?
A. Assessing donger, response cnd then breothing in the casuoLly.
B. Resiing on injured person, opplying ice, compressing lhe wound ond
e evating the injurecl part.
C. C eoring the alrwoys of o cosuolty lo oL ow eose in breathing.
D. Assessing donger in the environmenl ond e evoting the injured pcrrt.

20. Why ls lhe slorcrge equipmenl shown obove good for slorjng cones?
A.
t ccn prevent lhe cones from breoking oncl lt is easy 10 corry.
B. 1is fancy and unjque.
C. I provides proper support for the cones.
D. ll reduces the welght of lhe cones whie keeping them balanced.

Answer lhe following quesiions in full.

l Delne the following lerrns:
cr) heo thy lifesly e
b) persono hygiene
c) dis ocolion
d) first aid 14)
2. Erp oin ihe flve sleps of lhe DRABC procedure. lsl
 Justify the importance of clearing playgrounds of id e equipment
during sporting oclivities. l3l
4. Exploin how shoe rocks he p to ensure good feet hyglene. 12)
5. Choose c storage focilliy for the fo owing equipment ond sporlsweor.
Slole o recson why you would use crnd store it.
 opi

Woler sofely

demonslrole survivol slrokes

praclice resuscitalion lechniques.

Wcter bodies such os clams, rivers cnd lokes provide wcler for different uses but
they con be clcrngerous ploces for children. 11 is imporlanl 10 slcy sofe in woler
ond lf there ls danger, we musl swlm out of donger using lhe differenl survivo
skills.

,.I,ir,i'r,,irrmN sl.iok**
Survivol strokes ore used when you ccnno'l swim, ore tired, gei o cromp or hove
other problems in the woler, not just in a pool. These slrokes ore useful to oll
swimmers os onyone con find themselves tropped in deep woter. Sometimes
being trapped in wo'ier moy force one to swim for longer distances ihon they are
used to. You will lecrn on the sidestroke ond the survivol bockstroke os o meons of
surviving in woter.

l!ielestrol<e

Figure 6.1 Sideskoke

Sidesiroke is cl swimming slroke in which the swimmer swims on lhe sides. The orms
ond egs move in the opposite direction in this stroke. Sidestroke con be used crs a
lifesoving technique os il is common y used for long cljslonce. The sldeslroke he ps
lhe swimmer lo sctve energy os the slroke uses one honcl when swlmming.

=4:#€g'^fl
7
b) c)

7
e)

s) h) )

Prqclising lhe stroke oulside \a/oler

We con praclise lhe crrm movemenl usecl in the sldeslroke by doing lhe foliowlng:
. Begin the proctise sloncllng ouiside the pool.
. Stoncl with eft orm roiscd ond lhe riohl one by the side.
. Drow bolh orms to the chest wilh the efi hond cupped ond pulling.
. The movemeni is like someone picking oranges from the tree and possing to
the olher hond.
. Lie on the ground on your side ond proclise the movemenfs.
. You con now proclise the orm rnovemenls in the woier.

Proctising sidestroke in woter

. Push off frorn the wc of the poo.
. Glide on the efl or righl slde of the body. To g ide is lo move smoothly or soffly.
. Your heod shou d be in ine wilh the spine.
. One cheek ond ecr shou d be in lhe wctter.
. The rest of the face shoulcl be above lhe woler.
. Keep the egs straight ond the bottom orm exlended underwcter.

The survlvol bcckslroke is the scrne os the bockslroke you hctve eornl in lhe
previous grodes. The differenae ls, in survivo bcckslroke, lhe arms do nol come
oul of wcter. The movement of the arms is slow 10 Scve energy.lhe orms ond egs
rnusl be kepl logelher to reduce heal oss frorn the body. The survivol backslroke
enob es you lo swlm iong dislonces while soving energy oncl reducing heal loss
whi st you woil f or rescue.

To proctise ihe stroke the fo owing skl ls musl be fo lowed ond rnoslered:
 Storl frorn the streamlineci posilion.
Keep honcls on the sides and your legs slraighi.

Bend legs ol lhe knee ond fee1.

The body is slreom ined. on the surfoce, from
the heod through to the knees.
Knees ore no more thon shoulder widlh opcrri
Feel crre turnecl ou1.

. MoVe legs in o circulcrr polhwoy.

. The kicks rnusl increose il.l speed.
. The feel finish iogether, loes polnted, knees
stroight.
. Knees ore ur]der the surfoce.

$urvivol tee hniques im wqter

Aport from the survivol strokes, ihere ore clso other lechniques you con use to
survive when you ore in lrouble in woter, such os treoding wo'ter, toking off clothes,
swimming wi'lh clothes, use of the iniernotionol distress signol and the HELP position.
Techniques ore meons of irchieving o tosk.

Trehd;ng !vC!+eo'

One of the importanl skills in woter sofety is treoding woter. Treoding woter mecns
stonding upright in the woter in o reloxed woy even lhough your fee't ccnnot
iouch the bottom.
. Keep os much of your body in lhe water
os you con.
Keep your heod well back ond breath
s owly.
Move your orrns in ond oul from your
body undel}voter
Move your egs os if you ore rjcling o
bicyc e.
Figure 6.3 lreoding wolel
ll is imporf onl to sove cs much energy os
possible. Do nol clo ony rnovemenls which con use mosl of your energy such
os screomtng.
To proctise this lechnique, you con moke useofofoaler.
Toking clothes off
f you foil inlo the wcrler wilh your clothes on,
lhe colhes wi be soaked crnd weigh you
down. C othes such os sho-^s crncl jackels
are heovy in woler so you shou d 1ry and
remove them. lf your shoes ore not tighl,
just kick them off. Do nol pull c olhes over flgure 6.4 A boy stuck in wde. wilh
your heod but unbullon, unzip or leor them clolhes on
open. Trousers shou d be opened at the top
clnd then removed carefully.

However, you shouid not remove your c olhes in very co d woler os lhis con kill
you. lf you foll in woler which is loo co d, keep your clolhes on 10 keep wcrm.

Clolhes con be used as fiooting

oids which he p to keep you ofloat
while you swim or wcil for he p.
Clothes can be used for f oating if
you decide thot lhe wcrter is worrn
enough 10 do without c othes.

You - on il'o'e o po ' o' .ouserc b,

knolting the botlom of the legs of
the trousers. Zip up the opening ond
then f the lrousers wlth air through figure 6.5 U5ing inlloled houseB to flool ln woler
the woist. Hold the woistbond of the
trousers behind your heod.

Move the trousers up ond forworci over your heod so lhot oir moves lnlo the
egs. You con ho d lhe wcrislband of lhe trousers be ow the surfoce ond pull ll
underwoler. The inf oiecl lrousers con he p you f oot. However, ihe success of o
flooiing oid crlso depends on lhe maieriol of lhe clothes.
Sklrtscan be used to f ool os well. Lie f al on your bock in lhe woler' Hold the
boitom of the skirt with bolh honds. Move lt fo[n/arcl over the surfoce ond down
over lhe woier so that lhe skirl will balJoon oul 10 provlde on lnf ated bog around
your hips. You con swim on your back using -^gs.

$wim'ln:ing'ulr'iikt clQ*hes {.!!r

Leorn 'to swim os fcr os possible in clothes for
survivol purposes. Swim in o given lime, for
exomple, two minutes. Try to swim o longer
distonce. When you swim in your clothes, use the
sideslroke.

.,5q ,Dt llle irrf+'nn"r:,tr.ll cl !''c', :jl'j,",il

figure Swlmming ln clothes
I

The iniernotionol distress signol used os o sign of o

is
person in trouble in the woter. li is o signal where o
person in trouble woves only one hond obove the
heod. This is done in order to be seen by rescuers.
Do nol misuse the signol to ploy with your friends
os someone r'g'l '
nk you ^eed 6e'P.
Figure 6.7 inlCrnotionol dislress
The HELP posiiiOil signol

A person who is in woter foi o Long time moy die

from cold. Cuding into the HELP position helps to
keep the bocly worm. The letters HELP stond for
Heat Escope Lessening Posture. ln this pgsition, the
knees ore drown to ihe chest while the honds ore
coiled oround the knees 10 prevent heot loss. Figure 6.8 The HELP Position

Exercise l
t. Stale ony three survivo iechniques when sluck ln ihe waier. t3l
2. Brief y describe how lreoding woter is done. l2l
3. Why is il not odvisoble lo remove your cLolhes when you clre stuck ln cold
wcter? 12)

4. Ncrme the hond signo shown ond whol it commu nlcoles. l2l
-. r, ,- -oo lon-'o ooo ni lgo'o'
to cur in the HELP posltion? lll
Exploin how the HELP posliion con help o person survive ln woieT. l2l
16.
Rr+suseitofion techniques
A drowning person con accidentolly swollow woier ond hove problems breothing.
They need help in order to recover. The help is meont to Iesuscilole them which
meons restoring life. Resuscilation involves mointoining the oirwoy, breothing ond
circulolion in order to bring bock life in o person.
Resusciloling o person who hos dlowned or swollowed woler
It is importanl to rememberthe following sleps lo help o drowning person:
. do not woste ony lime;
. inform o lifeguard ond co L for help;
. pull the drowned person out of the wcter; cnd
. appiymouthjo mouth"resuscitction.
f*oufh -+c, " nrcluth resusciietiorr
Moulh-lo-mouth resuscitolion is lhe ocl of helplng o peTson to breaihe. The
rescuer presses his or her moulh agoinsl lhol of lhe cosuo 1y ond blows air into lhe
cosuo 1y's lungs.
. Moke sure the cosuo ty ls lylng of cr hord, f ot sufoce.
. Turn the cosua ty s heod to the sicle, a owlng ony wctler
10 droin from hls or her moulh crno nose.
. Turn ihe heod bock 10 lhe cenlre.
. Ti t the heod bock s lght y to opef lhe oirwoy os shown
in Figure 6.9 a).
Put upwcrd force on the jow to pu itfon ord.

Pinch the nosirils cLosed with your lhumb ond index frnger.
PLoce your mouth tightly over the cosuol'iy's mouth.
llse o rnouthpiece if one is ovolab e.
B ow lwo qulck breaths ond watch for the casualty's
chesl to ise.
Remove your l'ingers from the noslriLs.
Check if the cosuo ty's chesl fals cts he or she breolhes
oul.
-',^n -or '^ o-ncl o'b, eo ' g.
FeeL for the casuolty's breoth on your cheek.
lf the person does not stort breathing on his or her own, FiguJe 6.9 Sleps in moulh
repeot the procedure. lo moulh resuscllollon
Resuscilotion when someone's heorlbeol or breolhing hos stopped
When o drownlng person s brecthing or hecrlbeol hos stopped, we use a lechnique
of resuscltotlon colled Cordiopulrnonory resuscitollon (CPR). The procedure
lnvo ves compTessing ct cosuo ty s chest, c eorlng the oirwoys ond breothing inlo
thecosuo whi e owoitlng medlco core.The ellers stcnd f or Compression, Airwqys
oncl Breolhing.
Before you stcrrl the resuscilction, you musl check if:
. lhe environrnent is sctfe for the cosuo ty; and
. the cosua ly ls conscious or unconscious. f the cosuo 1y clppeor5 unconsclous
shoke his or her shoulcler oncl osk loudly, 'Are you okoy?' f the cosuolty is
unconscious. hove someone col the ornbu cnce.

This CPR process ls mcrde up of the followlng slages:

. compression j
. opening the oirwoys; ancl
. breolhing.
Compression
Pushing down o victim's chesl he ps lo restore lhe
circulotion of blood in lhe cosualiy.
. Loy the cosuo ty on his or her bock on o lrm
SUTfOCC,
. Knee nexl 10 the casuolty s neck crnd
a)
shoulders.
. Pace the hee of one hond over the centre
of the person s chest, llelween the nipples.
Plcce your olher hond on 1op of the first honcl.
. Use your upper body weight (not just your
orms) os you push slroighl down on (compress)
the chest. Push hord mony limes cl minule.
Opening the oirwoys
. Open ihe cosuo ty's clir',n/oy by pushing the
chin to lili the heod.
. Pul your polm on the ccrsuo ty's foreheocl ond
gent y lllt the heod bock.
. Use the olher hond, io gently ift the chln
forword io open lhe oirwcly.
Breolhing
. Breoihing con be mouth-to rnoulh breolhlng c)
or rnoulh lo-nose breolhing if lhe moulh ls
seriously lnjured or connot be openeci.
. Prepore to give two rescue breclths.
. Give the llrsl rescue breoth losting one second and wolch 10 see if ihe chesl
rises.
. f lt does rise, give the second breolh.
. lf the chest cloes no1 rise, open ihe airways ogclin oncl ihen give lhe second
breath.
In -we,*er fiesus6if $f ion
ln-woter resuscilotion is providing o cosuolty
oir while helshe is being brought to shore,
or to o boot. lt involves mouth-to-mouth
breoihing ond il con only be done on the
surfoce.
The steps given below help to sove the
drowned cosuolly in woter:
. Press the heel of your hond on the
cosuoJty's foreheod, tilting it bock 10 Flgure 6.1 I ln-wolei reru3ciiollon
open ihe oirwoy.
. Pinch nostrils c ose.
. Turn ihe cosuolty's body ond head towords yourself oncl give four quick breoihs.
. Move hecd flrsi with the cosuolty.
. Be prepored for the casuo 1y to vornit.

This melhod of resuscitotion musl on y be done by o qua iled lifesover.

@il-
Prociise lhe CPR pToceclure on c dumrny. Lcry lhe dummy on a firrn surface and
fo low the compression, oirwcys ond breothlng slages.
I
I . Proctise swimming using the siciestroke wilh clothes on for a distonce of 50m.
Remember 10 keep your crms oncl legs moving in ihe opposile direction. Do
lhe octlvlty in lhe presence of c ifesover.

-l
Exp ain why the sidestroke is c surviyc stroke. l2l
How cloes treoding wclter help you elongole your survivo when you ore
sluck in lhe wcler? el
i3. Stote hr'r'o woys of using your clothes os c survivol tool when stuck in ihe
I woter. I2l
l
4. Briefly describe how you would remove your clolhes iJ you were sluck in the
woier.
Briefly exploin the circumstonces under which woier resuscitotion is opplied
on c cosuolty. l2l
 Slrokes

ln lhis
l. demonstrole fronl crow, bock crow, breoslslroke ond
techniques
2. execute correct diving techniques.

Floshbock
ln lhe previous grode, you learni on the fronl ond bock crcwl lechniques. you
o so demonslrotecl correcl diving ond lumb ing turn lechnlques. Recop on this
rn groups.

streamlined ioi fin medley

Strokes
Slrokes ore body movements which drive the body frorn one place lo onother
in woter. There ore mony kinds of slrokes eoch wilh o cllfferenl swirnming sly e.
Excrmp es of swimming slrokes ore front crow, bockslroke, breoststroke ond
bulterfly siroke.

The front crowl is olso krown os the

freestyle. lt is lhe fastesl of o the
slrokes used ln swimming. 11 is good for
f tness swimming cctivities. Thls siroke is
mcde up of the crowling movements
of lhe crrm. Figure /.1 shows sleps
loken in the fronl crowl.

Flgure 7.1 Fronl crowl in sieps

 one hond musl enter the wcrter in fronl of lhe heod.
The hond must lle stroight from the shoulder cs it enters the woler wlth the
thumb ond forefinger side flrsl.
Exlencl lhe orm fully forwclrd and then downwcrd.
The e bow musl olwoys be obove the liclnd.
Pu the body as you push the woier backwords wjth on open polm.
The movemenl of lhe crm musl end ai the top of the thigh.
The legs musl c so be klcked up ond down fo owing the correct eg ocllon'
Turn lhe heod sidewoys to breolhe os you push the woler.
You [r]ust nol lfi your heod up clurlng lhe froni crow unless you wont to brecthe'

Boe k crmwl
Bock crowl is the seconcl fostesl stroke
in swimming. lt is mode up of crowling
movements with lhe swimmer using the
bock of the body. Somelimes it is used
os o resting slroke which provides the
swimmer with on opporl'unity to relcrx
ond breathe continuously.

Honcl rnusl enler the woter wllh lhe

stroighl orm necr lo the head.
The pcrlm musi fclce oulwclrds os it
eniers lhe woler.
. The Litte lnger rnust enler the water
frsl at every poinl.
Push and pu ihe woler wllh Your
hond and flnlsh ol lhe top of the thlgh
Aliernote ctrn-t movemeni-
Move the egs uP ond down one cll
a tirne.
Figure 7.2 Bqck crowl in sleps
Breoststroke is o swimming style in which the arms ore pushed forworcl from lhe
chest ond then pushed bock in o circuloT movement. The egs are tucked in ond
then kicked ou1.

tlgure 7.3 Steps in the breosBhoke

e)

Movemenl of lhe orms begins wilh the body in ct slreomlined posilion as shown
in 7.3 o). Streamlined mectns moking lhe body slroight lo c ow rnovernenl in
lhe woter.
Arrns musl be pu ecl downwords slig ht y ond o so oulwords as shown in 2.3 b).
Bend orms ond bring the honds togelher in fronl of your chln as in 7.3 c).
Arms musl be pushecl bock inlo the glide posiiion os in 7.3 d).
^o, s oa rne ^ota..
r ou' 'o a ,l ou c-r o
Legs musl be moved forword ond bockwcrds ol lhe sctme time.
ffil"rttertIy siroki-*
ll is a slroke in swimrning in which both
orms ore roised out of the woter ond lified
forword logelher. The movement of the
orms is like the movement of the wings of
a butterfly.

The best woy lo leorn the bullerf y slroke

is to proctise lhe crrn ond eg ociion
seporole y bef ore joinlng them.

Arm movement

a) bl

. Move hcrnds oi lhe some time so lhoi ihey enier the woler ol oboul shoulder
wiclth, wlth lhe thumbs down as highllghted in o).
. When the honds crre ln the woler, they shou cl push down, round oncl outworcls.
. Benci lhe crrms crs the honds move Lir derwoter.
. Honcls musl be pushed post ihe hips out of the woler.
. Hancls should lecve the woler with the po m up.
. The honcls rnusl come oul of the wcter ond swing forward together in a fasl
movement.
. The movemenl should ook llke you ore f ylng through lhe woler lke o bullerf y.

leg movemenl

Figure 7.5 Builerfly slroke leg movement

o
. The slroke slarls with the feel necrrer the surface of the woter wilh knees s ighl y
benl.
. Move lhe feel down ol the scrrne lime ond slrcrighlen them quickly.
. This moves ihe feel out ike cr loil fin of o lsh crnd stcrrts lhe feet up to the lop
oqoin. The loil ln ls the 1ol end of a flsh.

Breolhing

fiEure 7.6 Buiterfly stroke breothing

. Lecrn io breothe before you join orm ond leg rnovemenl.
. The best time to breothe in the butterfly stroke is just ofter your honds have
staried to pull lowords fhe shoulders.

Meriie'y reee
A medley race is o swimming competition thot combines the four strokes; front
crcwl, bock crowl, breaststroke ond'ihe buttedly stroke. The swimrner swims o
distonce using one stroke ond chonges into onother stroke during the roce. One
exompe is thot of swimming 50 metres using the front crowl ond then 50 metres
using bock crowl.
 Briefly describe how the following slrokes cre execuled:
a) bock crow
b) froni craw l4l
Whal is the best way lo eorn the bulterfly slrcke? lll
Give on exomple of o rnedley rcrce. ltl
When is ihe besi lirne lo slorl brecrlhlno in the llullerf v slroke? l2l

$iving lechniques
We hove leornt obout different types of diving in the previous grodes. These
include diving from o sitting, kneeling, squotting ond slanding position. n this unit
lhe following diving styles ore going lo be leornt:
. feet first diving;
. fall-in dive; uprighl foll;
. heoders; frog jump; ond
. spring dive.
feei first diving

NW
n feel flrsl cliving, the diver enlers ihe waler feel lrst vilihoul spinning or iurnlng.
t con be done os o forword dlve from o slanClng posilicn or crs o backword dlve
focing lhe board. The lake off can be on one fool oi boih feei.
Sleps lo follow:
. Stancl upright on the edge of the poo.
. Slight y bend your knees pushing your honds bockwords.
. Toke off on eilher one or bolh legs.
. Push your honds upwords os you lcrke off.
. Keep your toes pointecl os you enler lhe woler.
. The bocly should remoln slroighl when entering the wcrter.
. E-le. , crl^.,."ilf ouI mo, rg ro.e.
--.. Foll-ln (upright foll)

KM
Wffi o'M
a)
&

c) d)

A foll-in dive is where the diver uses jumping skills in diving inlo the pool. The diver
ollows the body to foil into the woter.
Sleps lo lollow:
. The storting position is beside the pool with toes jusi over the edge.
. Stond uprighl focing in front.
. Roise your orms out so thot they ore between your heod and shoulders lo form
o y-shope.
. Bend your knees slightly.
. Push the top half of your body forword.
. Stroighten your legs quickly os you begin to foll over:
. Aim to get your body os stroight os possible from frngers lo toes os you enter
the water.
tiesders (trog jurnp)

the type of dive thot is done fon ords wiih eiiher o running or slonding
This is
toke off. The loke-off con be with one or llolh legs. You con use the frog jump 10
eorn lhis dive.

@
Sleps lo Iollow:
. Crouch on ihe edge of the pool with toes just over the edge.
. lurnp like o frog and keep your body stroight os you enter the woter.
. The upper orms should be pressed ogoinst the eors.
. The honds ore kept together ond enter the woter first.

Sprimg dive

The spring dive is the dive used ot the stort of o roce ond for shollow woters. Your
entry into the water is different from the other types of dives you hove leornt. This
dive will toke you through the surfoce of the woter rother thon underneoth it. The
spring dive is noi used for diving competitions.

Sleps lo follow:
. -se ihe c'ouc^ pos tio^ ct -^e eoge o lhc pool.
. Keep your orms stretched up obove your head.
. Keep your eyes in the wdter ol the point in woter where you wont to enler.
. Aim ot o point between one ond o half to iwo metres from the pool edge.
. Aim 10 stretch out into o flot, straight position os you enlerthe wo1er.

-5 u nt;'m,nri5,
. Siclestroke ond survivcl backsiroke ore survivol strokes used when you ore
tropped in woler.
. Swimming in clolhes, removing clothes and using c olhes os f ooters, the
internotionol distress signol and the HELP position ore techniques which con
help o pet"on ,-rvive i^ wole .
. Resuscitoiion techniques cre used to sove clrowning people ond'they include
mouth-io-mouth, C.A.B. ond in woler resuscitolion.
. Fron't crowl, bockstroke, breoslstroke ond bulterfly stroke ore commonly used
in swimming roce compeiitions.
. A medley rcce is o swimming compeiiiion event thot combines the clifferent
strokes.
. Headers,
Hecders, fol
tol In crnd leel
in and feel Ifirsl
rsT ore exornp es ol
of civ ng styles.
clivlng
. The sprif g dive is on y usecl in swimming roce competitions ond not for diving
competilions.
 tent
a Mulliple choice
Choose the correct onswer.
I . Whlch of the fo owing ore survivo sfrokes?
A. Sides|-oke crncl survivar bockshoke B. Bockcrowl crncl builerf y
C. Breoslslroke crnd sidestroke D. Bullerf ly crncl sideslroke
2. The lreesiy e slroke is o sc ccrlled the
A. bulterf y B. breoslstroke C. fronl crawl D. bock crow

3. Whol is the nome of thls slgno ?

A. No swimmlng B. lnternotionoi distress
C. HELP position D. Treoding
4. When is in woler resuscitolion odministered?
A. When o drowning cosuo ty is belng broughl lo shore or 10 a boot.
B. When o cosuo ty hos co opsed on ond.
C. When c cosuo ty hos been rescuecl from ihe woler ond p aced on the
ground.
D When the ombulonce hcrs crrrived.
5. Which diving siyle ls not used in diving con"rpelltions?
A. Fo ln B. Spring C. Heoders D. Spinning

6. The slroke shown is c.rll-o.l

A. fronl crow B. freesly e C. sidestroke D. bcrckstroke
/. Which slalemenl is lrue of the stroke shown?
A. li ls o stroke in swimming in whlch bolh orms ore rcllsecl out of the woter and
ifted forword logeiher.
B. 11 is a swimming style in which the otms oTe pushed forvard frorn the chest
ond then pushecl bcrck in o circulot movernenl.
C. 1ls a swlmmlng compelilion event thal combines the four slrokes.
D. I is mode up of crowing rnovemenls wilh lhe swimmer uslng lhe bock of
the body.
B. Whcrl does lhe etter A' ln C.A.B. for cordiopu monory resuscilalion refer 10?
A. Air ock B. Airspoce C. Avoicl donger D. Airways
9. Which one ls not c resuscilation process?
A. ln woler B. Moulh lo-mouih
C, CPR. D. Cornpression
10. The lnlernoliono dislress slgncr ls usecl when
A. dlvlng B. leornlng to swlrn
C. wovlng goodbye D. seeking he P
I L You can inf crle o poir of trousers by lhe bollom of i1s egs.
A. cutling B. twisling C. fo ding D. knolting
I 2. Whlch stolemenl describes o med ey?
A. 1is o swimming compelitlon on survlvo slrokes.
B. I ls o combination of bockstroke ol.ld sideslroke.
C. I ls o swlmffrlng compelition evenl lhol combines ihe four slrokes.
D. I ls o compeiillof on one type of slroke on y.
13. uses jumplng ski s in diving inlo lhe poo
.

A. Heoders dive B. Feet lrst dive C. Fcr in dive D. Sprlng dive

14. The llesl tlme to slod brealhlng in ihe bullerf y slroke ls
A. soon os you enier lhe woler -,-.
B. when your iegs slort moving
C. when you crre obout 10 lnish the stroke
D. jusl afler your honds have slorled 10 pu towords lhe shou ders
15. n whol woys ls the spring clive different from the olher cllves?
A. l lokes you lhrouqh the surfctce of lhe woler ralher lhon underneolh ll.
B. I is fosl paced.
C. The spring dive toke off can be on one fool or both feel.
D. The diver enlers the wcller feel irsl wllhout spinnlng or lurning.
 _\
Slruetuleal quesii$ns
Answer oll questions in Iull.
I Which two strokes con you use to sulive if you ore siuck in the woter? l2l
2. Why should you keep your clothes on when you ore stuck in cold woter? trl

3. How cloes the lechnique shown obove sove o person ftom drowning? 12)

4. Why ls il irnporloni for c drownlng person to cud in lhe HELP positlon? lll

Briefly exploin the stroke shown ln ihe plclure clnd lis move[f ents. 121

6. L. p'o - o . T^o re u.ciro'io Lc l' iqLle . t4l

7. BriefLy descibe how the following slrokes ore executecl:
cr) breostslroke
b) butterf ly stroke 121
 fopic

Running

l. disploy the proper runnlng mechclnics for sprinls, mldd e ond ong dislonce
eve nts
2. perforn for lime in a specific individua trclck event
3. comp ele specilc endurance roces with o greoi evei of enduronce.

ln th,^ previous grocie, you eornl oboul lhe p!-eparolorv phoses of sprints, micld e
crncl long dislonce ond roce wolking. you oiso leorni ctboul what neecls lo be
done to slarl the roce on o wlnnino note

Running is mode up of sprinting, middle ond long distonce. These three differenl
oreos need speciol techniques which othletes use to improve their running. The
different woys of running used in sprints, middle ond long disionces ore olso colled
the mechonics for running.

i[unnimg mechfi ni$s'[rr,n s;:rrlnts

Sprinls ore events where cn olhlete runs o distonce of noi more lhon 400m.
$printing qctiorj iee hrliqiJrss
. Keep your lo]so, which is your upper body, stroigh't ond veriicol'
. Hold your heod still, but relox your foce ond neck.
. Bend your elbows so thot ihey form righl angles.
. Preiend you ore lightly gripping o smaLl bird in each hond'
. Move your orms Wth foice so thot your honds trovel from"hiptolip"'
. Keep your crms close to your sides.
. Keep your shoulders steody but reloxed.
. tn eoih stride, lift your front knee high ond stroighten your bock ieg for
power'
. At the stort of your sprint, keep your strides short and quick Lengthen your
strides os you goin sPeed.

,&ctivities to lnrprove sfiriniir'|U

To improve your sprinting technique, use ihe followlng oclivities:
. Sprint orm oction
. Bult kicks
. Sprint with portner
. Sprint formulo one
. Bockword o-d forwo'o high k'ee'L,nni^g

1. Sprinl orm oclion

. You con slorl ihe octivily stonding sti
. Form o right crng e with your elbows.
. Move your orms orwcrd and
f

bockwords mointalning the right

ang e.
. oepeo -eo.toa ^or..o .ogg g
and then sprinling.
2. Buii kicks
octlvlty is designed to make your egs
This
move quicker. ln lhe butt klcks ocllvlly:
. Stort with the body uPighi.
. 96. qighr oTeod Cr-O oll-Ooq'9
"l
using short slricles.
. lhol lhey
Pu Lyour heels up sharply so
conicct your butiocks one oi a time
os you jog.
As You jog, the orms shoud rnove

@$
'
forwcrd ond bockwords.
3. Sprinl with o portner

ln this octivily, you

ccn use o rope or beli io puii your portner who is trying jo run.
. Your porlner octing os the horse,
wecrs the belt or rope oround the
wcist oreo.
. Holcl the ends of the rope or belt
and pull your porlner genfly so
ihal there is resislonce to the
running oihlete.
. Move forword together wiih the
running olhlete os you pull for o
distonce of 20 metres.
. Chonge posltions after 2 or 3
repeiitions.
NB. The running athiete must leon
forworcl ond work both honcls ond
orrns hord ond fost. The pulling
pcr'1er m-si .ot slop. -ne run,l rg
poaner f om -o\,ing {orword d-rirg
running.

4. Sprinl lormulo one

octivity, run o distonce of obout
ln this
200 metres which is divided into three
seclions ncmely hurdles, slalom poles
ondofcltsurfctce.
. Sicrt running frorn ct foTwcrrd ro
aclivily oncl then sprint through
the 200 metre course
. The iime loken by eoch alh ele
rnusl be recorded using cl
slopwatch or phone.
5. Bockword ond forword high knee
running
Start the activily by running in one
position, lifting knees high.
At the signal "BACK" run 5m
bockwards withoul lurning.
Al the signal "FRONT" run 5m
forward slowly iifling knees high.
Repeat the activity.
f i;rishing ieshnique
Winning ond losing in track events in othletics is determined by the finlshlng
technique. All othleles need to proctise the finishing lechnique. An ctihlete whose
torso or trunk crosses the finishing line first, wins the roce crs shown ln the plclure
below.
The finishing technique involves the
foLLowing tips:
. Pullyour orms bock quickly when there
is o distonce of three strides from the
frnishing line.
. The shouLder and chest musi be
pushed forword os lhe bodY crosses
the finishing line.
. Look oheod os you cross the finishing
line.
. Do not look ot other olhletes.
iilUnnir'rrq th s hr";ll,ti
When running lhe bend the olhlete must
use correct techniques. ln sprint events
where the athlete runs ot high speecl,
the body is pushed to the outside of the
lone. To ovoid being pushed-outside lhe
lone, the athlete nrust:
. toke shorter strides on the bend;
. leon ;n o 'he beno; ond
. run cLoser to the inslde of your lane.
l yo, 'un ouTside your one Io go:n on
odvontoge overotherothletes, you will be
disquolifled. However. if you ore pushed
oulside your lone by o competitor, you
should not be dlscluolified.

l. Proclise runnlng on lhe llend '"vilh the he p of o irorlner' lie n 3m lhin

rubber lubing from on o d bicyc e croirnd the '/;clisl of ihe porlner running
the bencl. Run logether wlih your poriner puliirg th" rubb'er tube ighty
iror'r.r inside the cur,/e uslng 1wo honds. Exchcnge ro '-s ofler ecch clp' Thls
acliviiy con he p you io inrprove your skills ln tunning the bend.
2. To improve your skills lo run c bend. lhe followlng aclivily can be very
he pfu:

o
 t. Brief y describe one oclivily for improving the sprinling lechnique. I3l
2. How shou d your shou ders ond chesl be posilioned in order to
successlu y finish o sprinl? trl
3. Exploin on offence whlch con gel you disqua lled when running on the
ben d.
l2l
4. Whot is the lmportonce of shcrrp y pulling your heels during bult kicks? 12)

Middle dislonce runnlng lechniques

When running lhe middle distonce roces, the following techniques must be
followed:
. Run wiih the body more upright.
. Strike the ground with the heel flrst ond then rock to the toes for the push-off.
. Movement of 'lhe orms is reloxed.
. Breolh in o normol woy.
Activltles lo lmprove middle distonce running

L,rlmg distonce rumningl lc"e lrrti'q*e

When running in long distonce rcces, you
must do the folLowing:
. Use good strides; not too long or too shori.
. The body must be upright with o leon
forward.
. Bend the elbows os you run.
. The fee't must strike the ground wi.th the
heels first followed by the ioes pushing off
the ground.
. Arms should be reloxed moving forword
ond bocr'words ligh r'y.
. Breothing during running should be normal
os ihis helps 1o steady your pace olso.
. Fix your eyes ol o distonce of 30 to 40
metres oheod.
Rocing lips
. Use your mind cs well os your legs.
. Do not stort wiih o sprint and then foil to frnish the roce.
. Run on the inside lone os much os possible.
. Aways be with the leoders dudng the roce. Do noi let them get more thon 5m
oheod.
Avoid passing opponents on lhe curve of the trock os you con distroct on
opponeni os you encrooch into their Lane ond possibly get disquolified Poss
thern on ihe straight-woy onlY.
We con improve our middle 10 ong dislonce running by prcrclising ihe foilowing
activilies:
'1. Cross-counfry
To proctise long dislonce running, you cctn run c cross country roce. Ihe roce
ccrn be run oveT o course of up to 3km which is divided into ten engths os fo ows;
jogging 500m. spinling 200rn, woktng t00rn, runnlng uphi som, logging 4OOm.
wo klng 200m. sprjnling 200m, jogging t000m, running uphl 50m, 2OOm wotking.
For sofely olong the roctd, wectr clolhes which con be ectsiy seen by molorisls
such os ihe brighl colours.

2. Run ond iog

. Proclise lhe long dislance run in pclirs in o trock divided into som engths.
. The irsl othlele sprinls to the lrsl 50m mork ond storls jogging ot ihe some p oce
. The second crlh ele sprints 10 log ihe lrst aih ele who is joggjng jo sprinl 10 the.

nexl 50m mctrk.

. Repeoi the aclivily unti you cornp ele 6 crps.

Unlike running, roce wolking requires

ihol one foot lf,e ln conlocl with
lhe ground ol oll limes. f both eel f

crre visiby off the grouncl, you ctre

d o o'ed o' .o. /; a- t- )
nol wo king. A cllslance of obout 5
ki ometres acrn be wolked.
. Keep your head upight oncl fx
.o e.esobo.20- Ior o g
the rcrce.
. The body shou d be re cxed especlc y the neck cnd shou ders.
. Keep lhe orms benl ot lhe elbows os you wc k.
. Arms musi []e swung forword and bockwctrds with the honds close lo the body.
. Loo' - bod, gh / o'^oro.
L

. As you wa k. the feel musl slrike the ground on the hee s.

. To wolk fcsler using longer slrides, you musl roiole your hips.
Long slrjdes musl be ovolded os lhey ccrn qulckly lire you.
Rules for roce wolking
Fo ow these rules when ioking port ln roce wo king:
. Bolh feel mJSl nol be lfted from lhe grouncl ot the some tirne.
. Keep the eg rnoving fonworcl slroight.
. Do nol bend the knees
1. Power wolking reloy
. Form ieoms of 4 wolkers ond stond
l00m owoy from eoch other in ihe
othletics track.
. The lrst tecm members musl slorl
from the startlng ine wilh o bolon.
. The second teom members will sloncl
l00m owoy.
. The lrsl iecrm members will wolk and poss on ihe bolon 10 the second tecm
members.
. The re oy conllnues unti the members in the fourth posillon receive the boton
ancl lnish the rcce.
2. Roce wolk
. Two groups ore formed, group 'A' for girls oncl group B'for boys.
. Girls will roce wolk o disionce of 2,5km from the school goie ond bock.
. Boys wolk a distonce of 3km.
For sofety o ong lhe rood, weor clolhes which ccrn be eosiy seen by moiorisls
such os lhe brighl co ours.

I . Which running technique does iniervo lroining improve? il l

2. Brief y exp oin why it is nol odvisob e +o poss on opponeni on the curve
on the trock. 121
3. Exploin any one sofely precoulion taken in ong distcnce running. 12)
4. Exploin the movemenl of feet during race wo king. 121
5. Give 1wo rocing lips for Iong distonce running. 12)

Relay events ore o teom oclivily for running evenls. Usually, 4 runners form c teom.
Ecrch member runs o dislonce co ed o leg before cr baion is possed to the nexl
runner. The ba'lon is passed omong the fouT members and the lost runner musl
complete the ost eg of the roce. The runners must exchonge the boton wilhin o
morked oreo for bolon exchcrnge wilhin the aihletics track. colled the chonge-
over zone. The boton exchcnge musl toke p ace in this oreo wilhoui olh eies
reducing lheir speecl.

The qccelerqlion zone which is ten rnetres before the chonge over zone ls on
oreo on the athletics trock used to buicl speed before boton exchonge. This he ps
the receiving othlele to buid speed before receiving the boton.
 The receiving othlete olso uses o checkmork to stori running inlo the chonge over
zone. The checkrnork is the rnork thot the receiving othlete uses to time when to
- siort running. When the othlete carrying lhe baton steps onto the checkmark, the
receiving othlete must stort running.

6hong*-oven zc,n€)$ on the frthletic$ iresl(

The bolon chonge-over zone is morked in red on ihe trock as shown in Figure 8.I .
Eoch chonge-over zone is 20m in length. The baton exchonge must take ploce
within this 20m marked oreo. lf the chonge-over does not toke ploce wiihin this
oreo, the teorn will be disquoLified.
change over zone

fo,Jrth rLrnner

Baton exchange involves possing of lhe balon by one othlele lo lhe nexl in o re cry.
The upsweep poss ond dolvnsweep poss ore techniques of passing the bo1on.
n c re cy, ihe hand of the olh e1e possing the bolon is nol ihe some crs the honcl
of the athlele recelvlng. This mokes the exchonge lo be fosl ond smoolh. For
exompie. on alhleie ho ding a balon in the efi hand, should pass lt on to lhe right
hond of the receiver. lf o bolon fa s during cr poss, ihe person who dropped it
'ou'op..i Jpo'ohord I olhara a al
The upsweep poss
The upsweep poss technique is c simp er woy of boton exchonge.
. 06r^'.e.)-.e .a o l^.e-e.i1q / C o pOm do.r ,ro,cj
. Tha t^ e e.' . .no c.o oe qe
.

shouldformaVshope.
Poss the bolon by bringing 11 up into the
'V of the receiver.
Hod the lrsl quorler of the b,alon to
poss while the receiver ho ds the second
quorler.
Flgure 8.2 Upsweep pdss
. The ath possing the lloton musl
ele
eove the boion when lhe receiver hos
qrosped il.

Downsweep bolon exchqnge

ln bolon exchonge, the downsweeP
lechnlque is lhe fostesl lechnlque when poss
possing lhe bolon. However, lhis lechnique figure 8.3 Downsweep
requlres more prcrcllse than lhe olher. n thls
lechnique lhe alhleie recelving ihe baton musl roise his/her hcrnd higher obove
lhe wcist eve 10 receive lhe bolon.
. Ho d lhe encl of the bcrton when posslng.
. The athlete receiving must push the recelvlng hond bock crbove the woist leve
po m foclng upwords.
. The othlele possing lhe boton pushes il dowrwords into the pcrLm ol lhe
slrelched hond.
. The othleie receiving must form o V shope with the lngers ond lhumb.
. The receiving hond musl be slrelchecl oulwords.
. The receiving olh ele musl grob the balon lrrn y.
To lmprove ihe boton exchonge technique lhe following cclivilies ore suggesled:
I . circulor reloy

. Form lecms of four members.

. Each slonds on a marked crea of the
circ e os shown in the piclure.
. Sprint round the outside of the clrc e.
. The next othlele of ihe leom moves to
the oulsicle of the clrcle reody to sprinl.
. The sprinllng othlete tags the shou der of
this olh ele 10 stort sprinling.
The rcrce continues unlil oll lhe oth eles hove hcd their lurns lo run.
The clrcle must be blg enough to c ow ctlh eles lo run lhe curve without sipping.
Use one hond lo tog the opposile shou der, for exomple, the righl hond must tog
lhe lefl shou der.
2. Stotic bolon exchonge
. ln groups of 4, stand 3 metres behind eoch other
. The flrsl olh ete holds the boion using the eft hand
. Alhlele wo ks lo poss ihe baton io the right hand of lhe second othlele
. The second oth ete receives ihe baton with the right hond ond wo ks 10 poss lo
the eft hand of lhe lhird oihlete.
The'third oth ete wolks to poss the boton to the righl hond of the fourih crlh ele.
As they poss the baion, eoch olh e1e musl shoul 'Receive'. When the losl othlele
receives lhe bolon he or she must join lhe ine 10 become ihe firsi athlele. The
aclivily conlinues unlil al the olh eles hove had lheir chcrnces. The ociivily must
be pracllsed using the clownsweep bcrton exchonge technique ond lhe upsweep
technique.
3. Use of checkmorks

Procllse lhe oclivily wilhout o boton in

pairs.
"o po ln^,
^ b^ 'he bo o' a a.6l
and wi slond reody to receive the boton.
P oce o checkmark 4 6t'n behind the
receiving oth ete.
Sprint from o line obout 25nn from ihe
checkmark.
When you reoch the checkmork, the
receiving oth e1e should lurn ond s1or1
running.
Trylo run os much cs possible to catch up with the receiving ath ete within 5m in
the change over zone.
4. Boton exchonge using lhe chonge-
over zone
. Procllse lhe baton exchonge on the
trcck using the checkmork,
occelerotion zone cnd chonge ov,-r
zone.
. Use the lorn cccelerotion zone ond the
20m chcnge-over zone.
Proctise in groups of three.
Two othletes must siand on chonge over zone 'A' cnd one on chonge over
zone'8',.
The frsl oth e1e runs 10 poss the baton to ihe second crth ete ot chonge-over
zone'8',.
The second othlete runs to poss lhe bolon to the lhird oihlele on chonge over
zone'A'.
Repeol the octivity over 4 times.
One of the roces run on lhe lrock is lhe hurd es roce. Hurd es ore made of wooden
or melol bors which o1h eles musl run over and lhey are suppoded by 2 meio
sfonds. The bors ore not lxed 1C, the lrock. The heiqht of the hurd es for oth etes ot
ihis evel is 76crn for girs ancl B4cm for boys.

Hurdling lechnique
. When c ose to lhe hurdle, lift up your lronl eg ond bend your knee.
. Drive forwcrrd wllh your orrns.
. Drive yourse f off the ground wilh back eg.
. Slroighten your fronl eg so thal your heel moves over lhe hurcle.
. Use orms lo bolance.
. Bend your bock eg crs your front ieg storls lo cross lhe hurdle.
. Turn your foot oulwords 1o ovoid knocking the hurd e over. Try lo keep your
body os uprighi os possib e. Ihis wi he p you to c eor the hurdle.
. As you cleor the hurd e, pu your eg up shcrrp y. Iry to keep your heel c ose lo
your bollom.
. As you ond pu your righl orm bcrck so thol your bock eg ls pu ed over lhe
hurd e.
. Loncl on lhe tr,ol of your fool.
. Sprinl owoy from the hurd e in on uprighl posltion.

Actir..i,ries le improve hurdling

I. The slride pollern
. Practise running with the conecl
stride on the morked trock cs shown
in ihe picture.
. Run ond jump over the rnorked
spoce.
. Run five strides between the morked
spoces ofter eoch jump.
. Try to run three between the mo rked spoces ofler eoch jump.

o
2. Leg crossing over the hurdle
. Hold onlo your portner's wrisi for
bo once-
. Roise your bock eg oboul 60cm frorn
the fronl eg.
. Lel your portner bend your egs os you
come forworcl.
. Move forword with your bock eg ctl.l cl
eo Le '^eo o 'an roe
. Poinl your loes oulwords os you do lhe
ove m en t.
Tn
. As you lond. keep your knee high os if
you were sprinling.
. Exchcnge lhe roes ctnd continue
proctising.

3. Wolking hurdle
. Wolk towords c knee-hlgh hurcle
. The leod eg crosses over the hurdle
ond is p oced on lhe ground
. Bring the iraiing (bock) leg over lhe
hurcle ond wo k 10 lhe nexi hurdles
. Repeol lhe some ski over the nexi
hurclle
. Practise wo king over huTcles
. Roise your front eg io a horizonlol
positlon os you c eor the hurd e.

Delne the foliowing terms:

o) chonge over zone
b) occe erotion zone 12)
Give one chorocteistic of o re ay in terrns of how bolon exchonge is
carried out. lt l
Distinguish beiween the upsweep poss ond lhe downsweep poss. l2l
Exp oin how lhe V shope of lhe receiver s lhumb ond index lnger mokes
bolon exchange tronsition srnooth y. 12)
Describe ony one ocljvily which lmproves the boion exchonge
technique.
6. Why is it importonl lo lurn your bock fool oulwords when rocing in hurd es? l2l

o
 Unit 9 Jumping

l. demonsircte the hong cnd sal technique in ong jumps

2. execute the scissors kick jump ln high jump
-. pro i e o'e o drg no -L e .- o
4. demonslrole the hop, slep crnd jump in tiple jump.

There crre 1wo colegories of jumps whlch ore verticol ond hoizonlcrl jumps.

.turnprimgl
Jumps ore field events in othletics. This is becouse they ore ployecl on the field, not
on the trock. The jumps ore divided in'to two cotegories which ore horizontol ond
verticol. Horizontol jumps ore those jumps for dislance such os ong jump ond triple
jump. The ideo in horizontoljurnps is to cover distcnce along the ground. Verlicol
jurnps are jumps for height such as high jump and pole voul.t. ln verllcal jumps, the
idea is io jurnp very high. A ihe jumps ore mode up of lhe some stoges. These cre:
. cpprooch run or run-up; .
. toke-off;
. f light; ond
. oncli''rg.

[.ir:*izontu{ j"unlps
ln horizontol jumps, al athletes oim to jump furthest ond land safely on the sond.
dcngerous shcrp objects which con harrn othletes should be
As o sofety meosure,
removed from the sond. We rneosure the distonce of the jump from the jumper's
mork on'lhe sond which is neorest io the loke-off boord.
!ong.!urnp
Long jump is o horizonioljump mode up of the opprooch run, toke-off, flight and
londing stoges which ore shown in Figure 9.1. ln long jump, the othlete can use
different techniques to perform ihe best lump. These fechniques con help the
-Jmper -o
i'c'eose d stonce d. "i'g Jmping.
o. Run-up or opproqch

Mork lhe spol where you will slorl your run-up using the morked spol helps you
to run using the some number of slrides before ioke-off.

Run wilh lhe some speed towords lhe loke-off boord. Speed is very lmporlont
in ong jump. Recluclng it con affect lhe clislonce of lhe jurnp.
Stort the run up wilh feet together cnd run very fosi.

b. Toke-off
Slep on the take off board wilh your
powerfu leg ond push up using the
toes of your foot.
Throw your orrns up wlth force as
you lake off. At the some ilnne bring
your back leg up crnd for',vord.
Look up os you jump.
c. Flight
Flighl involves lhe movement in mid air. For o goocl
f ighl, on oth ele con rnoke use of hong ond soi
techniques.

Soil iechnique

FiEUie !.2 Sieps in the soil iechnique

. The soi lechnlque is the eosiesl lechnique for the f ight.
. After lhe take-off. llft the egs up as if you inlend lo louch the toes'
Hong lechnique

){&
. swing your orms uP os You toke off.
. Swing the front leg forword.
. Bring the olher leg forword so ihal they meet.
. Bocly musl oppeor to hong in the oir before loncllng.

d. Londing
. As you go down PUsh forword wilh
your egs, orms ond the trunk
. lhe nee..'nus-'" -eso ofi's+.
. Quickly push your orrns bock to
force lhe whole bodY to move
forword.
 - :{cfivilles lo lmprove long jump
_ -.
l. Hopplng for distqnce

Hop four times using your right teg. Eoch time you hop, drive the thigh of the
other leg up io o horizoniol position.
ll4easure the distonce'thot you cover. Repeol the octivity using the left ]eg.
The leg thot mokes greoter distonce is the one that you mlst use for -your
loke-off every time you jump.
Using o checkmork

A checkrnark is a mork put ol the edge of the trock about thiriy rnelres from the
toke-off boord. lt helps you in moking o good run-up. you con prociise using cl
checkrnork by piocing o beonbog or c cone at the distonce thot wi moke o
good run-up for you.
. Set your beonbog morker or cone ot the edge of lhe track about thirty
me'ires from the take-off boord.
. Stort with bolh feet together opposite the checkmork.
. Take a siep forworcl with your toke-off foot.
. Run down the runwoy ihrough the toke off board.
. Repeol several ilmes 10 moke sure ihe position of your checkmcrk is correct.
. Your portner should check that you ore hitting the checkmork correcfly.

3. Jump ond hong

. Work in poirs in this octiviiy. One athlele holds o slick loosely I m owoy from the
londing pii. This will help you to gauge your londing distonce.
.
.
The jumper runs
fr#-{
lve slrldes to lhe lake off boord.
Al loke off. push the eoding leg up and foNvord.
. Once in the oir, lower your eoding eq ond push the stomcch forword so ihot
il louches the sfick.
. Athleles ho ding ihe stick must cr ow lhe jumper to push ihrough using the
siomcch onci ancl into the onding pil.
. Chonge roles ond conlinue proctising the honging lechnique.

The other horizonlo jump is tripie jump. The jump is r-node up of three jumps which
ore o hop, slep ond jump. These stoges ore done cfter ihe toke off oncl before
la ndin o.

o. Hop

.
.
fiA
The hop is done ofler the loke-off crnd shou d no1 be too high.
Ho d your hecrd upight ond land on ihe some fool used for lhe loke-off.
. Lond on the ba s of your fool ond prepore for ihe step.

b. Slep

^ftA
'
. ,*,nn lhe free knee forword ond upword with strenglh io slorl the s1ep.
. Keep the knee high lo mointoin bc cnce.
. Loncl on the boll of the fool ond ihe hee.
. Ro forword with ihe knee benl in preporolion for ihe lncl jurnp.
lump

. The jump is similor to the one for tong jump.

. Jump os high os posslble ond lond on bolh feet.

Actlvities lo improve lriple jump

1. Procllslng lhe hop

Slond in free space ctncl proclise hopplng wlih your eft fool ond onding on
lhe efl foot.
Prociise hopping on your righl fool and onding on your righl foot.
Which fool clo you lke hopping on?
Toke o shorl run-up, fo owed by a hop, ondlnq on ihe some fool.

2. Siepping proclise
Slond on the fool lhol you do not use for loke-off.
Toke orl g sleps one ofter lhe other, ifling orms wilh ectch steD.
3. Jumping proctise

G
@
(i\
Yll

Slond on the foot you do not use for loke off.

s
Ul

Use your crms to gei as much heighl ond dislonce os possib e os you jurnp onto
bolh feet.
Form !!nes of six jumps ond conlinue 10 iump ocross the p ay clreo.

4. Hop, slep ond iump in hoops

. Form files of sixjumpers behind o storling line.

. Aronge 3 hoops in front of eoch frle.
. Follow ihe leoder, hop from the line inio lhe firs1 hoop, step into the second,
ond jump into ihe third.
. Move the hoops Jurther oport ond repeot lhe oclivily.

Verticerl junnps
Sofety is needed in verticoliumps. The following ore some of the sofety precoutions
lhot must be Jollowed:
. Alwoys jump from o surfoce which is nol slippery.
. Use jumping shoes with spikes.
. Use o suiloble high iump londing mot.
. Never use o jumping styie which you ore not good o1 in o compelilion.

Fiigh jump
The scissors kick ond the ilop ore some of the techniques thot con be used in high
jump.
Scissors kick lechnique in high jump

Figure 9.4 Scis3ors klck technique

o. Run-up
. Approach lhe bor frorn on ongle.
. lf you loke off from your left foof, opproach the bcrr from the right.
. Take lve 10 ten spring sieps os you opprooch.
b. Toke-otf
. Toke-off from cboul orm s lengih from the horizontol bor.
. Kick high the eg neorer ihe bor.

c. tlight
. Swing youT ctrms up os if you ore oboul lo sil on the bor.
. Lift your bock eg over the bclr in o scissors moyemenl.
. Keep your egs siroighi os you go over ihe bcr.

d. Londing
Lond on your leclcling foot fo owed by lhe toke off foot.

l. Scissors relqy
. Use lwo ong jump pils oncl the equipmenl used :n high jump.
. Form two l es ot the long lump pits.
. On the signol "Jump" the lrst jumper in ine runs in ond jurnps using the scissors
style.
. The lrsl lumper runs bock lo the fiie and taps the next jumper before going to
the end of the ine.
. Conlinue until oll the lurnpers have hod fve 1urns.
Flop technique

The Flop technique is o so colled the J opprooch. This is becouse the runup is
.l shoped. n this technique, lhe jurnper ands on lheir bcrck on o mct.
o, The run- up
The J-approach run up shou d be eight 10 1en slricles.
. The flrsi four slricles ore slroighl in order lo o ow you 10 buid up speed.
. Ihe seconcl four slricles crre curved to bing you up 1o lhe []or.
. These lost strides musi be shorler ond qulcker.

b. To ke -oIf
Lcnd on youi hees ond bend your
take oif egs.
. Rotote your body os you tcrke off.

c. Flighl/Bor cleoronce
Arch bock oncl bring egs togelher.
Bend knees oncl lift feel ov--r the bor.

d. Landing
Tuck your chin jnlo lhe chesl crnd lond on voLrr hock on the mol-
 Activities lo improve the flop lechnique
l. Bockword jumping oyer o poper
lubing crossbor
. Use the poper lubing as lhe crossbclr.
. Sel the high jump oreo cls shown in the
piclure.
. Foce owoy from the anding mot.
. Bend your knees.
. Toke-off using both legs.
. Lift your hips upwords ond cnd on your
bo ck.

2. Flop using o strqighl3-slride run-up

[.- pooor '-brg o. th^ rro .bo-.
Sel lhe bar 01 a heighl which you ore
comfortab e with lr;i
.tl
. Approach ihe bor eilher from the righl
or eft depending on your toke off leg.
. Run lhree slricles from on ongle lowords I I
the bor.
. Toke-off flom on orm's englh distonce
a/e \ruq\
from lhe crossbor.
. Your body should foce the opposile
_/ <\
direction of the crossbar.
. Bend over your bcck above lhe bor.
. Lond on your bock.

3. Curve spriniing
This octivily improves your curved fiop
run-up.
Sprint the lgure eighi os shown in th-^
piclure.
. As you sprinl eon lo the rlght os we cs
to the left.
. Moinloin bolonce os you run in the
curve in order not 1() fo

Po e vault is o verticol jump in which o strong meio ic poie is used. The jumper
londs on mcls for safely. This type of vertico jump requires o person io hove
exce ent technique. ll is imporlonl lo prcclise cnd execuie lhe pole vou t jump in
the presence of your cooch. Mony athletes hove been froclurecl ofler faiing to
jump correci y.
o. Approoch/Run-up

The po e musl behe d wilh the

fovourite honcl a1 ihe 1op oncl
the olher hond between 40 ond
60cm ower down.
P oce the thumbs and forefingers
of each hond 10 the top of lhe
po e.
Run lowords the horizonta bor
using some slrides.

b. Ioke-ofI
. Push the po e into the ground so
thot lt bends.
. Push your body up os lhe Poe
stroightens.

c. Flight
During your f ight, turn your body
so thot you wi foce ihe opposite
direction.
Re eose the po e so lhot it will nol
drop on the horlzonlo bor os you
jump over lhe bor.
t
Lqnding
Lond on the mo1 on your bock
face up.

't. Run-up wilh the pole

P anl lhe po e inlo o sondpit.
Ho d one end of the po e ond run
f ve slri.les whie lt remcrins in the
p ont posilion.
Depeo o oc-i ;-, ,e.- a rre.
'-/
2. Five stuide run up corrying o pole
. Hold the pole.
. Run frve -^ven strides carrying the pole but do nol push it to the ground.
. Repeot the octivity severol limes.
. This octivity improves ihe run up speed of on athlete_
3. Swinging o rope onlo o box lop
. Rope swing onto o box.
. Run ond grob the rope.
. Swing upwords 10 turn onto o box or
onto gym mols.
Keep on holding to the rope if you foil
to balonce onto the box top.
This helps to improve your loke off in
'lerms of the gymnostic skill required io
transit into flight.

4. Bock exlension lo o bondslond

From a sitting position, rollbock.
Extend inlo o handslond.
Proctise this octivity on gym mots wilh
the help of your friend.

3rcise I I
t. Use the toble below to dislinguish beiween the oncl hong technique.

t6l
2. Briefly exploin lhe sieps loken to execule the scissors kick technique
successfuily. l7l
3. Stote the londing techniques for ony .lwo jumps of your choice which
ensure on othleie londs sofely.
4, Expioin how'the step stoge in the iripie jump isexecuted.
121
l4l
 \
Throwing

rwill:
l. dlsplay the correct hand lng of implemeni
2. den.ronstrole proper execullon of throws for dislance ond accurocy.

Throws cre some of lhe evenls done in othletics in the Reld. Dlscus, shol put and
jovelin, which oTe some of the lhrows in othleiics.

forelnger

n oth ellcs, throws ore le d events whlch use differenl implemenls. lmp ements
ore equipment used in lhrows. The oclivities ote done on speciol throwing oreos
morked using while lnes. There ore three types of lhrowing events in aihlelics
which ore jovelin, shol pul and discus.
shol pui

. The throwing oreo for shol pu1 is circular ond Tneosutes 2,5m ln diomeler. A
throw ls done into on oreo morked by two while ines.
. Sho t pui ls a fie cl event thot invo ves putting a hecrvy solid bross or iron bcl co ed
the shot. A shol thol oth etes ot this level ore expected io use for competltions
shou d welgh 3kg for gir s oncl 4kg for boys.
. A lhrow in shot pul ls mode up of the fo owlng slcrges: grip, p acing on the neck
or cheek, stcnce crnd ihe push or lhrow.
o. Grip sloge
. Ploce the shol ot the bose of the
flngers not on the polrn.
. Spreod your frngers oparf.
. Support the shot using your thumb.
. Raise your hond ond hold il bock.

b. Plocing the shot on the neck Figure 10.2 Shot put g.lp
Push your hond upwards so thol the
shot is obove your head.
Lower lhe sho untii i is u-oe. lhe jow
or on the cheek.
Lift your elbow until it is porollel to the
floor.
The pol- should po .- to the -hrowi^g
direction.
Figure 10.3 Plocing the shot
c. Slonce
Slo-o lacing oppocile the th.ow ng
orec.
Leon yo-r body lorword os shown i^
Figure 10.4.
Your body weighi should be on the
fronl supporling eg.
The knee ond toe of the front leg cncl
chin shou d be in line with eoch other.

d. The push Figure 10.4 Slonce

Slight y g ide ond twist ihe hip rotoling
ihe bocly lowcrds the throwing oreo
Push the shot from lhe hond overyour
heod
Release the shol ctl an r:ng e which
wi olLow li lo cover a onger distcnce
-ollo^ 'rroLgL - ro e -t-o n9
ho ncl.

Figure I 0.5 The push

l. Pushing o medicine bqll for dislonce
. Slond ot the edge of the marked
oreo os shown in Figure 10.5.
. Hod the ba using two honds.
. Push or throw from os for back ond
fcr forwcrrd cs posslble using your
whole body.
. Arrns shou d be fully extendecl in
front of the body os you re eose the
bo.
. . ^ lh^ !o r^, I ongle o[ Lro^ ,ro
the boll for moxlmum dlslonce.
Possing reloy

Form iwo tearns clnd sland foclng

,4,
Figure 10.6 Pushing d medlcine bo[ Ior dislqnce

l__l
eoch other.
Ecch leorn should have one
,/r,
rnedicine ba .

Push pass o medlcine boll in o zig

zog woy untll lt reoches
person in lhe teom.
lhe osi ,r?. ,r2,
Which teom is quicker in possing
the bo ?

J. Slqnding put
Sland focing opposlte of your
throwing areo
Lower your body
Roloie ihe body ioworcls the
throwing orecl
Throw lhe shot ond fo ow through.

t. Exp ain the griP stoge ln shol pul. t21 1

2. Jusiify the imporicnce of iwisiing your bocly durjng lhe push stog-'in
shol put. 12)

3. Describe ony octiviiy of your choice which improves shol ptrt

t5l
ski s.

@
 Discus
Discus is c field event in which crn olhlele throws
a heovy disc co
evenl involves cn olh ele rotoling oround o circte Oeto.e,etecrri,..,i ed discus. The
tnu Oir.ur.
The discus throwing oreo is surrourided byo fence ro piolectiplitolrs
cno ornclc s
from accidenls. Alhleles have lo throw irom within o clr.u
in diomeier. The weighi of the discus is 80Og for gi,,
oiorJJr"orrring 2,5m
f OO-Og tor boys crl the
under l4 yeors level. ""J
Throwing from o slonding posilion

The standing throw is one of the iechnioues

.seo i^ -e c.ci. -n,o \. lne to',o^;no ole
.-O,;re o it-^ ,-O. O, o Tn,o^ 'eChn.q.I.
o. Ihe discus grip
. Loosely hold lhe discus in the po m of
your throwing hond.
. Spreod out fingers evenly on lhe cliscus.
. Keep lhe discus in posilion using ihe
thumb.
b. Slqnce
. Slond with your feet hip wicllh opor1, sidewoys of lhe lhrowing
. areo.
Bend your knees siight y.

c. The lhrowing ociion

. Turn your body os you extend your orms bockwords

. Swing the discus forword turning your body to throw

('

. Follow through.

Aellvltle* to lmprova dlscut lhlowlng ckllls

1. Accurocy ling lhlow

Sloncl facing the upright pos1.

Holcl o hoop with ihe throwinq hond.
Swing lhe hoop oncl lhrow to hit the upright ring drop on lhe posi
You score a poinl by hitting or dropping on ihe posi.

2. Slep bock siqnding lhrow

Stand focing lhe opposlie direciion of the lhrow.

Holci o hoop ln one hcnd.
Slep bock and swing the hoop.
ReLecse il and follow through.
3. Svvinging lhe disc
. Slanci with one eg behind the
olher.
. Hold the discus ln one honcl
using the correct grip.
. Swlng lhe discus bockworcls
'tse. o.\^ o d \i our eeo.,q
f

it.
. The olher hond shou d support
lhe discus os you swinq forword.

-love in is another fieici evenl and the

weight of ihe jove in for ihe Under l4
yeors evel is 5009 for girls ond 6009
for boys.

JoYelin grip
r-F'a o,e oi[,-r-. .o,-, o- 9.p.,
joveiin which include the forefinger
qrip .ricro - trnoer orio o^o he . g e.
The forefinger ls the lrst fnger next to
the thumb.

grip B jave in
A - jave in forelnger
,Trida
^ rge.9,p C-o.-,\g.p

ln the forelnger grip. the forelnger js plocecj behind lhe blnding of the jave in.
ln the midcl e lnger grip, you grip the jovelin wilh your rnidd e lnger ond lhumb.
ln the V grip, thelovelin js placed belween two flngers behind the binding.
Proctise the V-9rip iechnique in jovelin.

o. Run-up
Carry the lovein up obove your
shou der wilh the po m faclng
upwords.
Alwcrys keep the palm upwords
throughoui the lhrow.
Run wilh speed.
Strelch your throwing orm back so
thot the jove in ls behind you in lhe
lost strides.

b. The lhrow
Leon bcckwards
Releose the lovelin by driving the
orm fon ord.
Keep your eLbow high throughout
lhe re eose so thol the jovelin
goes high obove your heod ond
shou der.
Follow lhrough os you re ecse the
jove in.

Never cross the lhrowlng ine. Crossing

the throwing line will disquo ify your
throw.

'1. Two-legged jump ond throw

G.1-
/..'.
Stond feet together flve metres frorn
ct wo
Ho d a boll in lwo hands obove your ll
-t,l
\:Y!.
.\.!s
heod
. .lump up swinging orms bcrckworcls i{
. ReLease lhe boll so ihot lt hits lhe wcrll.
l. Lift, lurn ond lhrow
. Sland focing ihe opposile direction to
Your throw.
. Ho cl the ba in 1wo honds.
. Drop your honds lo the level of your
knees.
. Twisi your bocly to throw the bo oyer
your heod.

Slonding jovelin lhrow

Stond wlth the left fool forword in o
throwing slonce.
Ho d the jovelin uslng your right or lefi
ho ncl.
Swing your body to the left or righl os
you releose the jove ln.
Step forword cs you ihrow.

Differenliole the grip sloge belween shot pul and discus ihrowing. I4l
Exploin how the siep bock stoncljng throw improves discus lhrowing
lechnique. t3l

Describe the feaiures of eoch jove in grip shown. t2l

Explaln why you shoulcl nol cross the throwinq ine in lave in. t21

. Ath ellcs evenls ore dividecl into trock ond fie d evenls.
. Track evenls involve running ond walking whie leld evenls ore cenlrecl on
lhrows oncl jumps.
. The rnechonics for sprinting roces invo ve running on the bolls of the feet, high
knee lifling ond powerfu crrm movem--nt.
. The mechctnics for iong dislonce running inc ude slriking the ground heel flrst,
re cxing your crrms ond ightiy moving lhem forword.
. The torso is used in finlshlng o roce.
. ln roce wa king, one fool must be on lhe groundal o tirnes.
. The upsweep ond ihe downsweep lechnique ote common y used in bolon
exchonge.
. The crea where bclon exchonge lokes ploce ls co led the chonge-ovet zone.
. The cccelerollon zone oncl checkmorks ore used in reloys for good boton
exchonge.
. Hurdling is on event where athleles ore expected lo tun over obstocles colled
hurd es.
. The iwo cotegories of jumps are horizonto ond verllco . The stages for jumps
ore run up, toke off, f ight oncl ianding.
. Long jump and tripLe jurnp ore exomples of hoizontoljumps.
. The hang ond sai techniques crre used during flight in ong ond triple jur.rp
. Vertica jumps inclucle high jump ond pole vau 1.
. Sclssors kick ond flop are lechniques used for f ighl in high iurnp
. Discus, shol put ond jove in ore lypes of throws.
. A wlre coge is used for prolection in discus ihrowing

occelelolion zone - on orec on the olh etics track used to build speed
before boton exchonge
orch - forming o curve shope using your body
orm's lenglh - equol to fhe length of the orm
bolon - on obiect passed on by runners in c relcly roce
chongeover on oreo morked on the othletics irock for bcton
checkmork o mork used during the run-up in horizontoL iumps
crouch stort the iype of storting used in o sprint roce
field the inside pori of lhe othletics trock used for throws ond
jumPs
flop slyle o siyle of iumping in high iump where the J opproach is
used ond the othlete Londs on their bock on the Landing
mot
stort
fly - storting technique for long clistonce running
hong - o f light technique where the jumper rolses crms obove
heod
jump
horizonlol - a type of o iump where dlstcnce is meosured
hurdling - running event where lhe runners hove to iump over
hurdles
lop - o 400m distonce oround the lrock
leg - the disionce run by on othleie in a toce such os o reloy
mechonics - lechniques used in o skil
soil - o f light technique where the iumper slretches orms cnd
legs forwclrd
 shol equipmenl used in shol pul
slippery hoving poor grip lhol con couse fo ling
spikes shoes used for sprinting
exchong-o
storling blocks equlpmenl used in storting sprinl events
stopwolch on instrumenl used for recorcling lhe lime token in TOCEs
lorso the upper porl of the body from the woisl lo the n eck
upsweep upwcrrd movement of lhe bolon in o reloy roce
yerlicoljump o iype of jump where helghl is meosured

Multlple cholc6
Choose lhe correcl onswer.

1. Which running stoge is shown in the piclure?

A. Storiing B. Finishing
C. Sorinlng D. Bctlon exchonge
2. an oclivily which improves long cllslcnce runninq.
A. Butl kicks B. Cross country
C.
-is
Sprinl with o pcrrlner D. Roce walk
3. Which of lhe foilowing is cr ong distonce running lechnique?
A. Keep one fool on the ground at ol limes.
B. Keep your slrides shorl and quick.
C. Keep your eyes lxecl aboul 30-40rn ohecrd.
D. Keep your orms c ose lo your sides.
4. Whol is lhe englh of the chonge-over zone in re oys?
A. lom 8.20m C. 3Om D. l5m
5. CLe-l-o4 oe eo
A. hurd es B. reloys C. cross counlry D. rocewolking

6. Whot is the ncrrne of lhe bolon exchonge +echnique shown in il-e picl-re,
A.Throw in B. Upsweep C,"trar". D. Da*-
I

_C.
7. Thethree triple jump sleps belween f ighl ond take off cre
A. hop, slep and lump B. hop, hong ond jumP
C. hop. soil ond hong D. hop, slep ond
-. oncl
B. Whal is the weight oi lhe shot used used by boys al lhe under I4 eve?
A. 4kg B. 3kg C 2kA D. lkg
9. ln whichbolon exchonge technique is the receiving athlete expecled to roise
hls/her hond obove woisi evel to receive lhe bolon?
A. Downsweep B. Upsweep C. Chonge over D. Re oY
10. The fo owing octivlties improve ihe hurolirg - h^o-e' eor
A. sticle pottern B. eg-crossing over c hurdle
C. wo king hurdle D. hurd e the hop
I l. The diomeier for lhe circu or areo for discus throws is
A. srn B. lom C. 3m D. 2.5m

-.

12. The technique shown obove involYes

5{e
A. ifting your egs crs if you inlend io louch your loes
B. swinglng os if you wonl lo hong in the oir before oncllng
C. lumping furlhesl uslng your otms
D. hopping before jumping
13. The lechnlque in high iump which uses the J opprocrch cr:lled the
is
A. lechnlque
slroddle B. scissors kick technique
C. flop lechnique D. hurdles
14. lmproves bor cleoronce in the F op technlque
A. Spreacllng your egs ond orms opcrl
B. Arching your bock ond bringlng your legs together
C. Tucking your chin inlo your chest
D.Toking shorl ond ong stricles
15. Po e vou t is lechnical y more clernondlng becouse
A. ock of technique can eoslly eod to serious lnjuries lo the olh ele
B. il requires professiona cooches -.
C. lhe swing in the clr con only be pefformed by gymnosts
D. lt involves more steps lo execute it
I 6. Which ihrow hos lhe f ollowing stoges: grip, p ocing on the neck crnd the lhrow?
A. Pole vou t B. Discus C. Shot put D Jovelin
17. Which crctivily irnproves the throw shown in lhe picture?
A.Posslng reloy B. Five slride run up
C. Accurocy ring throw D. lwo- egged jurnp ond lhrow
18. The following ore javelin grips except ._.
A. forelnger grip B. middle lnger grip
C. ihumb grip D. V grip

jave il.l grip in the piclure is formed

I 9. The
A. by p ocing the forelnger behind the binding of ihe love in
B. when ihe jove in is ploced belween two lngers behind ihe binding
C. by gripping the jave in with your middie lnger ond thumb
D. when the jovelin is ploced belween the forelnger ond midd e lnger
20. Which of the following is on offence ln jove in throws?
A. Throwing the love in before you ore inslrucied.
B. Corrying the lovelin wilh the pa m focing upwcrrds
C. Crossing ihe throwing ine.
D. Releosing ihe joveljn above your heod.

Answer oll lhe queslions in full,

l Slate an exomp e of o sofely precaution which must be loken in o throws. Irl
2. ln which othlelics event is one fooi expeclecl to be in contocl wilh the
ground a the iime? Itl

3. Brief y exp oin the jurnping lechnique shown ln the piclure.

 End of Physicol Educolion ossessmenl

(FEpert
Inslruclions
-l
1. Answer oll queslions.
2. Choose lhe corecl onswer.

l. The responsib e for the sloroge and lrctnsporloiion of food.

ls
A. digesiive systern B. respiroiory syslem
C. circu olory system D. nervous syslem
2. Seleci the correct polh of digestion.
A. Moulh+Stornoch +Smc lnleslines
B. Mouih + +
Stomoch Smo inlesllnes Lctrge inteslines
'
C. Moulh +
Lorge inlesllne Slomcch Smo inteslines
D. Moulh -- Slomoch . Smoll inlestines - Lorge lnlesllnes
-
3. The gu et moves foocl frorn the rnouih lo the slomach by
A. breo king foocl dcwn B. using ils digesllve julces
C. stretching ond conlrociing D. obsorbing foocl pcrtic es
4. -.
Whlch of lhe fo owing is not cr funciion of the breaihing syslem?
A. Removes corbon dioxide frorn lhe body.
B. Focililales goseous exchonge
C. Focilitoles oir movernenl through the voco cords io enob e speech.
D. Tronsporting food throughoul ihe body.
5. The nose is imporlanl in lhe breolhing system becouse it
A. blocks corbon dioxide frorn entering the body
B. gives safe passoge lo the oir through the voice box
C. focililotes oir movemenl whie l lering germs from brealhed in oir
D. i1 hos air socs which o ow the movemeni of oir inlo and oui of the b ood
6. The windpipe is o so known os the
A. cortioge B. trocheo C. oir sccs D. bronchus
7. Which of ihe following js o funclion of the alr socs founcl in lhe lungs?
A. Air socs prevenl food from eniering the windpipe.
B. Air socs o ow moyement of oir inlo ond oul of lhe b ood.
C. Alr socs cony food to differenl porls of the body.
D. Air sacs push the ungs for oir lo move out.

8. Which of lhe fo lowing is true of lhe muscles shown ln the diagrom?

A. intercosto muscles conlrocl whle the diophrogm conirocts.
 B. ntercosio muscles re ox crnd lhe diophrogm controcls.
C. ntercoslol musc es re ox whie the diophrogm controcts.
D. ntercoslol musc es conlrcrcl whi e the diophrogm re oxes.
,. The breothing rcle is c person's
A. number of breoths per hour
B. number of breoths per doy
C. number of breoths ln every 30 minules
D. number of breoths per minule

l0.The obe ed port on the heorl is the

A. righl ventric e B. eft venidc e C. right otrium D. eft olrium
ll. The three lypes of blood !esse s crre
A. olrio, venlric es ond oortcr B. velns, orleries ond copiilories
C. veins, venlric es ond copllories D. crtio, ventric es cnd copillories
12. Which slolemenl is folse of ihe followlng?
A. Arleries carry deoxygenoied b ood.
B. Velns ccrrry de-oxygenoted b ood.
C. Copl ories o ow the movement of oxygen oncl food lhrough their wo s.
D. Arteries corry de oxygenoted blood.
3 lhe 'u^( io o' b ooo to
A. encb e resplrcrlion
B. corry ccrbon cljoxide to muscles ond oxygen io lhe Lungs
C. prolecl the heori
D. corry oxygen lo working muscles ond corbon dioxlcle 10 lhe lungs
14. What is o heo thy ifeslyle?
A. lt is the cbsence of diseose in o person.
B. 11 is a woy of ife with menlo, physicol ond socla heo lh.
C. 11 is o woy of iving that reduces the isk of i ness or ear y deolh.
D. 1 is hoving o boLonced diel.
The fo owing improve s eeping hoblls except
A. spending quiei lime before bed
B. toklng a hot bath before bed
C. hoving c s eeping rouline
D. eoling o heovy n.reo before bed
I 6. Ihe iool prob em shown is ccused by
A.over running B. weoring lighi shoes
C. wolking borefooled D. wecring p ostic shoes
17. An injury in which o bone ot o lolnl ls forced oul of i1s normo position ls called
ct _.
A. musc e cromp frocture
C. dis ocotion muscle stroin

:r#
lB. Whal ls lhe nome of tf e injury shown in ihe plclure?
A. Stroin B. Cromp C. Dis ocalion D. Frcrciure
19. Which ilem is nol found in lhe flrsi cricl kit?
A. Gloves B. ScissorsC. Bondoo,^s D. Moulh wosh
20. Applying ice or cold spray on o wound helps to _.
A. rernove residuals-from the wound B. compleiely heol the wound
C. reduces cromps D. reduce swelling ond poin
2l . DRABC js o lrst oicl procedure which slands for
A. Danger, Respirotion, Airwoys, Breothinq ond Compression
B. Donger, Response, A ertness, Brealhing ond Compression
C. Danger, Response, Alrwoys, Brealhlng ond Circulcrlion
D. Danger, Resplrolion, Aerlness, Brealhing ond Compression
22. Gaad behoviour in sporl chcracterizecl by following rules is co ed
A. discipLine B. foir p oy C. good p ay D. fltness
23. The fol owing ctre sctfeiy equipment cnd gectr for combclt gomes except

A.mouth guord B. box C. gioves D. filness

24. Sports equipmenl shou d be slored in one ploce so lhal
A. it does no1 becomelangedup B. il is scrfe
C. other rooms ore freed up D. lhere is easy occess
25. offer oclcled safety as they can be ocked.
A. Cobinets B. Shoe rocks C. Shelves D. Bogs
26. Which of lhe fo owlng are surylvo slrokes?
- Sideslroke oncl butlerf y
A.
B. Sideslroke ond breoststroke
C. Survivol bockstroke cnd bock crowl
D. Sideslroke ond survivol bockstroke
27. Which one is nol o resuscilolion technique?
A.
n woter resuscilolion B. CPR
---t\
C. Compression D. Mouth 10 moulh resuscitction

28. The bc{lon exchonge technique shown is colled

A. upsweep B. downsweep C. chonge-over D. reloy
29. Which of the fo owing is o ong dislonce running lechnlque?
A.
Keep your strides short ond quick.
B. Keep your eyes flxed oboul 30-40m oheod.
C. Keep one foot on the ground ot oll limes.
D. Keep your crrns ciose to your sicles.
10. Ee c ho-ge-o. er. ona '^ ralo/. "
A.
l5m B.40rn C. 25m D. 30rn
3l . The following improve hurd ing technique except
A. wo king hurdle B. slride pallern
C. circu or reloy D. eg crossing over the hurd e

32. - e, r nique ho^ r \ol e-

-'
5{e
A. ifting your legs os if you intend
- to iouch your loes
B.
swinging os if you wont to hong in the crir before onding
C. jumping furthest using your orms
D. hopping before jumping
33. The f ight technique in which you if1 your legs up os if you intend to touch the
toes is colled ihe
A. hong technique B. soil technique
C. scissors technique D. ' op iLr- p o^d s'ep ec hniq -e
34. Hop, step ond lump sequence is done in
A. high lump B. long jump
C. po e voult D. iriple jump
35. The technique choroclerizecl by o J shoped run up in high jump is caiied the

A. scissors lechnique B. f op fechnique

C. hong lechnique D. soiL technique
36. Po e voult is lechnico y more demondlng becouse
, A. it involves more steps )
 B. the swing in the oir con of ly be maslered by gymnosls
C. :t requires professlonol cooches
D. lock of technique ccrn eosily eod lo serious injuries to the oth e1e
37. Grip. p acing on lhe neck and the throw ore sleps fo owed in
A. poevoul B. jovelin C. discus D. shot put

38. Which oclivily in olh ellcs isdone in ihe crec shown in lhe piclure?
A. Jovelin B. Shot pui C. Po e voull D. Dlscus

39. This grip is usecl tn _.

A. lovelin B. discus C. shol put D. pole vault

40. The jovelin grlp shown in the picture is the

A. forelnger grip B. rniddle finger grip
C. V grlp D. thumb grip
-.
lnslruction
1. Answer oll the questions.
I . Deflne the fo owing terms:
o) digestion
b) flrst aicl
c) lreoding woter I3l

2. Lobel crll lhe morked porls on lhe diograrn. t,1l

3. Slole the three componenls of the circu otory system. t3l
4. .luslify the importonce of keeplng feet dry ond wolking oround borefoot
for o shorl lime every doy. t2l
5. Describe ony one wcry ln which inluries in physlca cctivitles can be
prevenlecl. l2l
6. How is flrsl oid imporlonl ln managjng lnjurjes? 121
7. Exploin cny one resuscilotion lechnique of your choice. l3l
B. Fi in the t.rble be ow

o) Ath etics
b) Gdp the bot tightly so thot it does not s ip
off your honds
12)
9. aln how survivo bockslroke proiongs a person's survivol chonces in
Exp
woier. 12)

10. i. - fo le. ro. an ig ltl

^'+TT

I l. The hlgh jump iechnlque shown is tll

 Topic

STUDY AREA 2: SPORT

Spoce oworeners

clemonstrcle defending and ottocking os c lectTn

demonslrote otlocking ond defending os o iecrn
discuss lhe crdvontoges crnd dlscrdvcrntcrges of uslng vcrious leom formotions.

invosion gomes which incLude soccer, nelboll, rugby oncl hond boll ore omongsl
the rnosl popu or gomes ihe worlcl over. n these gcmes, plcyers must mcrinloin
possesslon of lhe bo oncl atlack or clefend o gocr .

nvoslon gcrmes lnvo ve otlocking the olher lecrrn's p oy orea oncl defending your
own teom's gool orecr. The crbiily 10 crllock lhe olher feom wlll he p your team to
score more goa s. Al ihe scrne lime, the obiity lo defel.l cl your gool creo will result
in the other leom foiing 10 score. n o lhe lnvosion gcrmes, p oyers must p cry crs o
leom. Teornwork he ps tecrms when defending ond ollocklng. Spoce oworeness is
olso o key skl ln invcsion gomes.

'1. Nome of gome: Monjo-mon defence

n this gcrme, one leom proclises defence sklls ln lheir oreo while the opposing
leom oltccks. Eoch ployer marks c player from lhe other leam throughoul the
gome.
Mon-to-mon morking is o def ence slralegy where ecch ployer is osslgnecl o p oyer
of the opposing leom lo mork.
Skills used in the gome: possing, colching, shooting. dibb ing, spoce crwcteness

How lo ploy lhe gome:

. Form lecrrns of lve p cryers eoch.
. Two tecrms move to cr coutt; one os
the offenslYe leom ond lhe other
leorn cs o defensive leom. Assign
o poir teoms lo o certaln cou11.
. Eoch leom on the offensive side
shou d hove o bo .
. The first teom on the offensive side
shou d loke positlon ln courl A,
ono ne lrsr reom on The oeien :,e
side shou cl join the offensive lecrl..r Figure 12.1 Mon lo mon defence
on courl 'A .
. Eoch defensive p o)'er plcks up o
p oyer to p cy mon lo mon defence wlth.
. All the defending leoms must iry to clefencl lhe offenslve leorns frono scoring.
. f ihe off ensive leoms icril lo score ln I 0 minules, lhey wiii become lhe defending
tecrms ond lhe oiher leoms become the offensive tectms.
. P oy ls continuous on bolh ho f courls of the some 1ime.
Equipmenl needed lo ploy lhe gome: bolls. o bib
Number of ployers: 5 for ecrch lecrrn
Rules:
l. Do not ho cl the boll for more thon thlee seconds.
2. You ore not ollowecl to kick ihe ba .
3. f o boll goes out of bounds it musi be returned by lhe opposing teom using
lhrow-in. A throw in is a melhod of reslorting p oy when the bo hos exited the
sicle of the le d of ploy.
4. A leom of bosketbo is mcde up of l2 p oyers bul on y 5 ployers p oy on the
courl per leom ot ony lime.
5. You shou d bounce the bollwh!!e you wa k ond run, you connoi hold onto the
b.rll.

l. Demonslroie the mon-to mcn defence in bosketboLl.

2. Nome of gome: Zone soccer
Skills used in the gome: dribbling, spoce oworeness
How lo ploy lhe gome:
Mcrrk oul lhe lelcl oncl ploce cones to
mork the four divlslons oi the p oy oreo.
Form leoms of eighi p oyers.
Divide eoch leom into foftvords ond
bocks.
Eoch leorn lokes up posiiions cs shown
in Flgure 12.2. D slonds for Defender
whi e F stands for Forworcl.
A centre from ecch leorn losses the
coin to see which leom kicks-off. Kick-off
is the stort or restcrrl of o gcme.
The cenlre who wins the toss kicks off from
lhe cenlre of the Re d.
The offensive forwords 1ry to kick the bo
ocross the opponenl s goo lne.
. The defensive bocks lry to prevent the
defensive forwords from scoring.
Equipmenl needed to ploy the gome: cones, bas
Number of ployers: 8 per teom
Rules:
L Only the foruvords con score.
2. Forwords con go onywhere in the leld bui nol into lhe bcrcks zone.
J. BocL, m.slnot cro.. o.er 'L ei /o e.
4. Forwcrds ond bocks chonge posillons every five minules.

3, Nome of gome: Team bo

Skills used in lhe gqme: dribb ing.
spoce oworeness
How io ploy the gome:
. Form lwo tecms of eight p ayers.
. MO. -he plo, CI-O o ho^^ -
Figure 12.3.
. The offensive pcyers of one leom Centreline
and the defensive poyers of the Figsre 12.3Ie.rnlborl
olher leam oTe in one side of the
p oy orec.
. Eoch teom hos cr goa keeper.
. The bo storts wilh o jump bo belween two opposing defensive p oyers
. P cyers poss the ball to tecrmmcles ond score by throwing the boll into the
gool
. When o gool is scored, ployers of the scoring tecm chonge ends so thot
defensive ployers become the offensive ployers.

Equipmenl needed lo ploy the gome: cones, bolls, goalposls

Number oI ployers: I per teom
Rules:
l. Do not move with fhe boll and do not holcl it for rnore thon 3 seconds.
2. No player is ollowed lo go into o zone they ore not ollowed.

i:rrrnutirumt
Every pioyer has got o role in gornes. Some ployers ore defenders ond ihey moke
sure that ihe opponents do not score. Formotions ore used to posilion ployers os
well as to strotegicolly ottack and defend ogainst the opponent. A formotion is o
set-up or strotegy used by the cooch or leocher so thot ployers in the teom con
improve their ieom pedormonce. Formotions show how ployers such os defenders
ond forwords ore posilioned in the field of ploy. For exomple, in soccer, ihere is
the '4-3-3' ond '4-4-2' formbtion. The numbers in the formotion represent defenders,
midf ielders ond forwords respectively.

The /i-4-? f*lrmniicin in esrrc+r

Ihe 4-4 2 formotion is usuolly used by
soccer teoms throughout the world.
Ihe 4 4 2 formotion is rnade up of 4
defenders, 4 midfielders and 2 forwords
os shown in Figute 12.4.
Advonloges
It is a bolcrnced formotion ond
p cyers crre sprecrd out well ocross
the le d of plcry.
li h-^lps the leom to ottock with tlgu.e 124 Ihe 4"4"2 Soccei tormqrlon
eoSe _

Disodvonloges
It overworks the midfielders becouse they will be helping in both ottacking
and defending.
The ployers con easily get tired ond moke lots of misfokes.

Tlru* 4-S-3 i'rrrnuiion in soec+r

The 4 3 3 forrnation is mode up of 4 defenders, 3 midfielders ond 3 forwords. The
midfielders help by morking the opponents before they get 10 the defenders.

@
Advqntoges
. I is an ottocking formolion ond
re les moTe on possing.

Disodvonloges
. The 4 3 3 formolion ls nol bolcrnced
. I on y works well if the defenders are
very good.

formolions
The defending formoiion ls done figure 12.5 The 4.3"3 Soccet formollon
clepending upon lhe ponning oncl
experience of ihe ployers.
The players shown by the green circ es in
Figure 12.6 ore defending thelr gool orea.
The goa oreo is shown by the sky blue
co our. They ore posilioned in a way which
mokes it cllflcult for lhe oltocking players
shown by b ue clrcles lo score.
Advontoges
a o
The posilion of ihe players he ps lhern
to prevenl the ottocking tecrm irorn
o
Figure 12.6 Hondboll deienilve formollon
scoring.
. lto ows for o fosl breok. This means b-^ing ob e lo move very fosl to score clfler
winning a bo from a clefencllng position.
Disodvonlqges
. ll does not ollow free movement of p oyers especio y when otlacklng.
. Somelimes it prevents the goo keeper frori.r c eory seeing the movemenl of
the bo .

use of the 4 4 3 formolion in o minl gome of soccer.

7

Answer lhe queslions below in full.

I
l.
Briefly describe invosion gornes. 121
2. Ncrme ony two skills used in ihe gome mcn lo-mon defence. 121
3. Slole lwo odvontoges of o formotion of your cholce. 12)
4. Why is lhe 4 4 2 formation slrenuous for miclfie ders? 12)

@
 Posilioning

demonslrole posltionlng wllhin boul.l dories in re clion 10 teom mctles

demonstrate posiiioning ln relotion lo opponenls.

n gome skl s, ployers ore expecled lo mainlain their p oying posiiions. This is
llecouse p cyers hove different ro es. For exomple, some clefend whie olhers
o++ock

'tJ oo . io ^ol plo, - ol e'

^
P ayers ln cny gctme should know their posilions in
the 1eam. A position js ct role ihot every leam player
p oys so that lhe leam con succeecl. llowever, this
does not meon thct ployers must rerncin in these
crreos or posilions throughoul lhe gcrre. The positions
fhot lhe p oyers in o gcrne oi soccer ccn plcy cre
shown ln Figure l3.l .

Goolkeeper (GK): The goo keeper is the crst defender

who slops lhe opponenl from scoring. This p oyer is
olso known os the keeper or goc ie. This is lhe only
p oyer oiiowed to use lheir honds ond orrns io b ock fignre l3,l Porilions
shots ond pick up the ba whle lhe game is in ploy. in o goccer gome
A shol is on allempt to score.
Defenders/bocks: These ore the led ployers neoresl to lhe goakeeper. They
protecl lhe goalle. Defenders b ock shols and stop the olher lectm s p oyers from
possing, receivlng, shooting oncl scoring. Figure I 3.1 shows four defenders for eoch
of the two leoms.
Midfielders
Midle ders, or ho fbocks. p oy moslly in ihe middle of ihe fle d. These players
connecl the ciefenders ond ailocking pioyers in o 1eam. Midfielders ensure lhe
smoolh f low of the tecm during o gome. Figure I 3.I shows lhe three midfie ders.
torwords or slrikers
Forwords or strikers ore the otlocklng p oyers oncl p cry necrer lo lhe opponenl's
goal. The role of strikers is to score ol every opporlunily crncl os oflen os possib e.
They ore usuo y the quickest on the le cl ond musl hcrve good boll conlro. They
shou cl be ob e to loke o shol from a ongles of the lecl. Fofwcrrds c]le p]cryers necrr
lhe cenlre of lhe p oy oreo before lhe slarl of lhe game.

Posilioning in hqndbqll

figure 13.2 Posiiions in d hondboll gdrne

P!oying positions
Hondball positions consist of o goolkeeper, two fullbocks, two wingers, c circe
runnerond o centre. There ore l4 ployers in eoch teom in handboll, with 7 on the
pitch oi ony one time. These plcyers ore shown in Figure 13.2 obove.

G,o0lkeeper
a ployerwho defends the goal using every port of the bocly. The goolkeeper
This is
is theonly ployer who con touch the ball wlth their feel. Goalie is another nome
for goolkeeper.

Ce,,Elre
The centre ployer directs pLoy in both defence ond ailack. Also known os the
'ploymoker', the centre sets up the loctics ond the ployers in shooting positions.
.r'
left ond right-bocks
The efi ond righl bocks pioy from lhe back of the court os clefenders. When
defencllng, lhey b ock shols oncl ln ollock, they throw ong bolls.

ayer is on ollocker ond disturbs the opponenls when defending. The clrcle
Thls p
runner is quick and creotes chonces for teommales lo score.

These ore fosl p oyers who p ay from the sldes of the courl. They crecte openjngs
for others to score oncl lhey con shoot from lhe more diflcult ang es.

The foilowlng gomes con help you io proclise ond maintain positlons when p oying
invosion gomes.
'l
. Nqme of lhe gome: Slx-oside soccer
Nomes of posilions: goolie, 1wo defence players, three forwords
Skills used in the gome: posilioning, spcrce crwcreness, possing, cotching,
defendlng, ottocking
How to ploy the gome:
. Form teorns oi slx p oyers.
. The p oyers loke their posillons os
shown in Figure 13.3 cs one
goo ie, 1wo mldle ders and thre-^
forwords.
. Eoch leorn weors its own co our
of blbs.
. The cenlre p oyer from lhe leom
ihoi wins the toss klcks off from
lhe centre.
. L.O- -he t - . O ' plo, e ro.o,
o.oo- o''-.^o^ono ng
lheir ro es. Hgure I 3.3 ledmers ploying Six oiide soccer

Equipment needed lo plqy lhe gqme: o soccer boll, whisl e

Number of ployers: 6 p oyers
Rules:
L On y the goo ie is ailowed lo use honds.
2. f o ba goes cul cf bcuncls o lhrow in is token.
3. A penolty is cworded ol the spot ior rough p oy.

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2. Nome of gome: Circ e ba b ocking
Skills used in the gome: lhrowing, .crlching
How 10 ploy lhe gqme:

FiEUre 13.4 Leqrnars plcyins aircle l}(rl!t'loci{in$

. Teoms stond in o circle.

. The centre player musl he frorn the opposile team.
. The ployers in the circle must poss the boll to one onolher while the centre
plover rries lo b ock 'he bo .
Equipmenl needed io ploy lhe gome: ha;dbo Ls, whis'tle
Number of ployers: 6
Rules:
l. Ployers may not throw the boll lo the centre poyer.
2. Teoms score points if 'their member who is o centre ployer blocks o boll.

Answer lhe lollowing questions in full.

l.
Exploin the roles of ony iwo soccer positions.
2. Why is good boll control o necessory skll for slrikers?
3. Describe the role of o ploymoker in handboll.
4. State ony two rules of six-oside soccer.
 Reqclion

l. execule woys of dis odging cn opponenl.

There ls o need for quick reoclion in o lnvcsion gomes so os lo recch, win or

defend the boil.

reoclion

Reqclion is the obiity to quick y respond in oction 10 somelhing. All the gomes
requlre good recclion which ls c fost rnovement in receiving or sending o bo .
Reocllon allows ployers to outwit thelr opponenls oncl score. Reoction requires
agllty, speed ond coordinotion. There ore mony gomes ,rhich ccn be usecl 10
lmprove [ecclion skl s. The fo owing gc]mes con be used to improve the p oyers'
reociion ski s:
1. Nome ol gome: Tiong e poss crcl fo o\\,
Skills used in lhe gome: posslng, colchlng. recction

How lo ploy lhe gome:

Form groups of 6 members.
Gel lnlo posilion os shown in Figure I 4.1 .
Three members form o lriongLe. The olher
three members slcrnd behind p oyer I
ho ding o bcr .
P oyer I wi poss lhe bo lo p oyer 2.
P oyer I fo ows the direcllon of ihe bo oncl
goes behind plcryer 2.
Poyer 2 posses the ball to poyer 3 ond
fol ows the dlreclion of lhe ba to slond
behind ployer 3.
Figure l4.l Leomers ploying the
Poyer 3 posses to the new poyer I ond Tr'rqngle pqrs ond follow gome
follows ihe dlreciion of the ba to ioin lhe
encl of lhe l e.
ncreose lhe distonce between p oyers ofler the lrsl slage of p oy.

@
Equipmenl needed lo ploy lhe gome: bolls, cones
Number of ployers: 6
Rules:
l. Possthe boil using only two honds.
2. Never kick the boll.

2. Nome oI gome: Wo bo
Skills used in lhe gome: kicking. reoclion
How to ploy lhe gome:
. Eoch piayer is ollocoled o number.
. Piayers slond behind lhe wail wllhin the
morked crrecr cs shown ln Figure 14.2.
. Ployer I kicks the bo ogoinst the wa from
ony posilion wiihin the morked orec.
. When the ba bounces bcrck from lhe woll.
p oyer 2 musl kick the bo .
. Play conlinues wilh p oyers 3, 4, 5 ond 6
tcrking their lurn al kicking the bo .
. A p oyer who misses the boll is oul of lhe
gome.
. The ost ployer ls the winner. tigure 14.2 leomeB ploying lhe Woll
boll gome
Equipmenl needed io ploy lhe gome: bolls, wa
Number of ployers: 8
Rules:
1. The ball must be hit wilhin the play area only.

I . Proctise the wol bolL game in pairs.

Answer lhe tollowing queslions in full.

l. Delne the lerm reoclion. trl
2. Slote clny 1wo ski s required for o good reoction. l2l
3. Slole the lwo ru es of the Triong e poss gome. l2l
Summory
A lnvoslon gomes require defending and ottctcking ski s.
Spoce oworeness is one of ihe skills required in invctsion gomes.
Spoce owcrreness is mode up of skills such os shooling, pcrssing, calching,
ollocking ond defending.
Defenclers. midflelders ond forwords/slrikers ore lhe key posllions in most of the
invosion gomes.
n invosion games, the obiily lo reacl when possing, calching. dribb ing ond
shooling is importonl.

Il,,lr, liii_.1 s r::hei,icr:

Choose the correcl onswer.
1 . Which two skills ore importont in invosion gomes?
A. Attocking ond defending B. Running and morking
C. Scoring ond running fost - D. , Possing ond ottocking
2. The defence strotegy in which o player is ossigned a player of the opposing
teom to mork is collecl
A. ploymoking B. mon-to-mon morking
C. fost-breaking D. single morking
3. What is fostbreak in handboll?
A. The obility lo run fcst cnd score.
B. The obility lo defend.
C. The obility to poss fos'i ond score.
D. The obility to ottock quickly.
4. How mony ployers cre defenders in the 4-4-2 fonxalion?
A. I 8.2 C.3 D.4
5. Where ore defenders positioned in soccef
A. At the bock B. ln 'the middle
C. At the front D. At the goolkeeper's post
6. The centre in handboll is responsible for _.
A. setting up toclics ond ployers in shooiing positions
B. preveniing the opponent from scoring
 C. defencling their teom's orecl
D. b ocking shois ond throwing ong ba s
is the obiily 10 rnove fost in order to tecei,.,e or send o bcril.
A. Reoclion B. Speed
C. Co ordinolion D. Stimuli
B. Whot is the olher name for slrikers in soccer?
A. Fonwords B. Mldfie ders C. Defenders D. P oymckers
L What is the moin ro e of rnldfielclers in o gome of soccer?
A. To defend the goo oreo.
B. To score goo s.
C. To connecl lhe goolkeeper oncl ctlccking p c{yers.
D. To connecl lhe clefenders oncl otiocking p oyers.
r0. Which of lhe followlng enoble good reoction in invasion gcrmes?
A. Speed and coordlnoljon B. Aglliy ond height
C. Height ond weight D. Helght ond coordinollon
I l. ln hondboll. the ploymoker is o so known os the
A. forword B. centre C. eft bock D. righlwinger
12. Which list coptures the structure of a handbolL leom?
A. Goaikeeper, 1wo fu lbocks, two wingers, cr circle runner cnd o cenlre.
B. Goalkeeper, one fu bock. two winger.
C. Clrcle runner, two cenlTes ond two wingers.
D. Goa keeper, four fuLLbocks, lwo wingers, o clrc e runner oncl cr cenlte.
13. A _is o p oyer who cief encls lhe goal using every port of the body ln
SOCCEt.
A. midne der B. goolkeeper C. clefender D. striker
14. How mcrny p oyers moke up o hondbo learn?
A.5 B. 12 C. 14 D.7
How mony plcryers should be on the pitch ol any one linne in hondbo ?
,A.6 B. 12 C. 14 D.7

Answer the following quesiions in full.

l Whol is the imporlonce of teomwork in invosion gomes? 121
2. Stale the lhree skills imporlant for otloining good reoclion. l3l
3. Which player losses cr coin for kick off ln zone soccer? ltl
4. Explaln ihe roles of eoch set of ployers in the 4 3 3 formalion. l3l
5. Stole two cdvonloges of the hondba defensive formollon. 12)
6. Copy ond comp ele the lob e below.

Fo rword/Siriker o)
b) Connecl the clefenders ond ottockino
ployers in the leom
 14)

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 Topic

Aiming/Torgeting

oim slalionory torgels from wilhin o 50m cllsiance

crim ol cr fcsi mobl e largel wilhin cr dislonce oi 50m.

ln lorgel games, p oyers score when they successfu y lhrow or siike crn objecl
closer lo a lcrrgel lhon lheir opponenls were ob e to.

Tqrgel gqmes invo ve rncrny ski s such os oiming ol o largel. Aiming requires ski s in
reacllon, sieacllness crrld precislon. Some of the tcrrgel gcrmes ore dorls, crrchery
ond pin bow lng. The fo owing gomes con be ployed to lmprcve aiming ol torgels.
l. Nome of gome: Throwing orchery
Skills used in the gome: throwinq, oirnlng. iorgeting, stonce
How lo ploy the gqme:
. Set up lve torgel oreos using
skipping ropes.
. Stand behind the ihrowlng ine.
. Try lo score lhe highesl nur.rber of
points by throwlng o beonbag inlo
the 10rge1 oreos.
. Afler eoch poyer hos mode lve
throws, collect beonbags.
Acld up the poinls ond continue
the gome. ffguie I.5.1 Leqrneff plqying ,he Throwlng
gIchery gqme

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 Equipment needed io ploy the gome: beonbcrgs.
skipping ropes. cones
Number of plqyers: indiyiduo s
Rules:
l. Beonbogs must' cncl in lhe lhrowing crreo.
2. All ihrows rnust be cione from o morked line.

::o. ^-'rat'rto or nan go^ eo o

Discu.! "the fo o,vinq quesltons:
. How do you gel the beonbog 1o lond in o high-scoring
. How does throwing from o cl;ser or lurlher distonce target zone?
affeci your throw?
2. Nome of gome: Tctrgel cone
Skills used in the gome: ihrowing, oiming,
slonce. slikincj
How lo ploy the gome:

Work in poirs.
Co ecl six cones, lwo bo s oncl ffi
hockey sticks. 4
Sei up your own ploying oreo c.rs
shown in ihe plclure.
&
One cone is se ected crs the ,,Slort,
point, ond lhe olher cones ole
numbered one lo lye.
Decide who wili slart the gome by
lossing o coln.
The first ployer then begins lhe game
b, slondlng ol lhe ,,Stcrrl, po nl.
\r',. - e oO" . . .n- ,'.t tO I

cone number l. Flgure 15.2 leom€n ploylng the Torget

Ioke lurns lo slrike your bo . gone gome
Hit o of the cones in order before
your opponent lo win.

Equipmeni needed fo ploy the gome: hockey siick.

fennis/hockey bc s, cones
Number of ployers: 2
Rules:
l. Hockey sllck musl noi hil the cones.
2. 'o o,r -ne order q ne r-
). rheOO nO O,e ar -O.e.--OrO
.

nal
3. Nome of gome: Frisbee go f
Skills used in the gome: lhrowing, aiming, slcrnce
How io ploy lhe gome:

Form lhree teoms of four p cyers.

Sel up three differenl Frisbee golf holes
within the p oylng crreo using hoops as
'La Lo g^ o o^. - _9. - ..1.
Each hole shoud incude o sioding
polnt, o hoop which is lhe lorgei ond
ony number of obsloces orouncl
which p oyers musl lhrow their Fisbee
on lheir way to geitlng lt in the hoop.
Ecrch leam wi slarl ai o differenl
hole.
. Ployers toke turns attempting to get Flguie 15.3 LeorneIr ploylng frirbee cef
the Frisbee into the hoop while
'esoecting lhe oostocles.
. The omounl of throws it tokes for a ployer to get their Frisbee into the
hoop is their score for that hole.
. Record ihe ihrows for eoch hole.
. P oyers play eoch of the holes ond then odd up their scores.
. The gool is to get lhe owest score possible.

Equipmenl needed to ploy lhe gome: Frisbee discs, cones, hoops

Number oI ployers: 4 per teom
Rules:
I. Do not throw o Frisbee if someone is in the woy.
2. Yell if a Frisbee is going to hit someone.
4. Nome of gome: Knockoul
Skills used in lhe gome: throwing, oirning, slcrnce
How lo ploy lhe gome:
. Set up the pay areo os shown ln
Figure 15.4.
P oce ihree bo s ln lhe centre circ e
which is I 2m in diomeler.
The lrsl player ro s lhe ball underarm
lo knock one or more ba s oul of the
clrcle.
. Repoce lhe knocked oul bolls
before the nexl p oyer's turn. Flgure l5,4leqrnefi plqylng lhe '|(nockout'
. Afler 1en ollempls, the ployer with
gqme

lhe highest nurnber of bo s knocked is lhe winner.

Equipmenl needed lo ploy lhe gome: bo s

Number of ployers: individuols

Rules:
l Bolls musl be thrown be ow wolst eve .
2. Do noi use 1oo much force when throwing the bo .
3. Co ecl bc s when p ay has been slopped.
4. A poinl ls osl lf o knockecl bc crosses o borderlne.

,1
Answer the following questions in full.
l. Slole ony two exomp es of torget gomes. 12)
2. Copy ond comp ele the tob e be ow.
 Slonce

ln this unil you will:

odjun body posillons by lwlsling, turning, squotling ancl jumping
moke fcrst movemenls oncl relecrse energy towards certoin directions.

A stcnce is o bo oncing position in sporling ocllvllies. l ccrn oLso be referrecl

crs the posture. ln sporls, lhe correct slance he ps lhe body to ba once.

judoko

Combqt gomes invo ve lghting in order lo wln. Korote, boxlng, Wushu, iuclo,
wresl ing ond loekwondo ore excrmp es of combot gomes. Combol gomes con
improve our heo th and ftness. However, they rnust only be piayed with the he p
of your tecrcher or cocrch.
Never lry lhe skills on onyone os lhis con couse serious iniuries.

Kcrrote ond juclo ore combol

games originoling in .lopan.
Korote ves kicking,
invo
punching ond b ocking
using different slances. The
koroleko executes differenl
movemenls as they fight.
Koroteko ore people who
prcclice does korote.
Kcrrole movements include
lwistlng, turning ond lumping.

Figure l6.l (orote fighling sionces

, ,n ,nO movement poltern, stort wlth lhe reody stclnce os shown in a).
. Step 10 the left oncl block down uslng your eft hond os in b).
. Step with the right leg oncl punch wilh the right hand as in c).
. Move the righi foot io lurn lB0 degrees ond execute o rlght side downworcl
block os in d).
. Step with the eft leg ond punch wilh the efl hond os shown in e).
. Praclise lhe rnovemenl poltern rnony limes unli you con do il with speecl.

Figure 16.2 Korqie movemenls

& d)

Judo
Judo involves grobbing, twisting ond throwing.

Figure 16.3 o)Judo lighiing slonce ., b) Re;dy slonce.'

The slooces used in juclo crre sirnllor to those used in wresl lng. ln judo, iudokos weclr
c unlforrn slrnicr lo the one used in karale. A judoko is cl person who does judo
The low stcnces allow the judokos 1C, bolonce. Honds ond egs ore used lo knock
lhe opponent down. To win, judokos musl press thelr opponents to lhe grouncl.
Judo lhrows
To throw the opponent down, the judoko con
use the shoulder throw. The throw involves the
followng movements:
. Moke o swifl turn with knees well bent.
. Grip your opponent's right wrist with your left
ho nd.
. Grip his/her collor with your righl hand.
. Quickly straighten your knees ond throw your
opponeni over your heod.
Praclise ihe movetfenl pollern mony times Flgure '16.4 Judo shoulder throw
unlil you con clo il with speed.

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Wushu
Wushu originoted in Chino. ll involves kicking, punchlng crnd blocklng. Some of
the movements used in the gome ore crniri-ro movemenls such os o slriking snoke,
tiger ond o monkey.
at
r!
'ry
;- d
,
!._
i.r

a) Horse-ridlnq stance b) Wushu fight ng stance

c) figer stance d) Crane siance

Frgurs 16.5 Vorious wu5hu slonces

Wushu is well known in Chino os o woy of prornoting hea th ond ltness lo o

members of lhe fomiy lrom ihe children lo o cl people.
Some exomples of the Wushu movemenls cre given in Eigure 16.6 be ow.

a) b) c) d) e)
Figure 16.6 Wushu movemenl3
. Stond ot ottenlion with orms by your side ond elbows slightly bent os shown in
o).
Slep to the lefi. turn your body to the eft, keeping your righl eg slroight os
shown in b).
Bend iefl leg ond ot the some lime rcrise orrns to shoulder eve ctnd c clp hclnds
os in b).
Lower honds to woist ond c ench lsls os shown ln c).
At lhe some iime, kick up with the righl foot os in c).
Lower righl foot ond return to posliion wilh one leg bent ond the other eg
slroighl os shown ln d).
'.
et tn. ,oa. time, push your tisls forword pclms focing eoch other as shown in
dl.
. Return to the oltention position ond do the some activity going to the Left.
. Proctise the movement pcttern mony times uniil you con do il with speed.

Tctekwonds)
Toekwondo originctes in Koreo cnd invo ves kicking ond o bi1 of punching.

a) Fighting stance 1 b) Fighting stance 2 c) Ready stance

figurc 16.7 Dil{?ren. Toekwondo sionccs

Toekwondo stonces cue used to

bc cnce when kicking ond punching.
Most of the toekwondo othletes use
kicking more thon punching. The
movemen s invorve -wisting. t-r- ng
ond ju-ping wcen <ick -9.
. Start from the reody slance wilh
your honds ot woist level os in a).
Turn to the leftwith the left leg in froni rigarelZ3Em6;46;fi;;;
oncl b ock downwards using the efl hond os shown in b).
. Step forword with the right leg ond punch ot chesi leve uslng lhe right hond
os in c).
. Turn 180 degrees to foce the opposile direclion ond the right eg shou d be in
front os high ighled in dJ.
. B ock downwords with the righl hond.
. Step forward with ihe efl eg ond punch al chest leve using your eft hond os
in e).
. Proclice the movemel.l l pcrtlern mctny limes uniil you con clo it,Nith speecl.
Eoxing
Boxing is popular in mcny couniries ihe wodd
over.

ln boxing, punching skills ore used and kicking

is not ollowed. However, kicking is allowed
n
in onother iype of boxing colled kickboxing.
Boxers weor gloves for sofety. Figure '16.t Boxers in the fightlng stonce
Theiype of slonce used in boxing ollows fcst movement of the feet. This helps the
boxer to bolonce, turn ond twist their body. lt also ollows the boxer io punch ond
dodge.
VVrestling
Wresl ing jusl iike boxing ls common ln mosi counlies. lt lnvo ves lwisllng, grabblng,
turnlng and throwing.

Wreslllng stonce 1 wresl ing stance 2 wresl ing recdy stonce

tigure i6.'i0 Wres{lers in wrestling stances
The wrestling stonce involves"leoning forword ond bending the knees whilsi the
eyes ore focused on the opponent. The slonce con help the wrestlers to move
very fos1. ln this stonce, wrestlers con grob the opponent ond push him/her to the
ground. The wresiler's honds must olwoys be in froni 10 ollow quick grabbing of
the opponeni. Mosi wrestlers win o compelition by pressing their opponeni lo the
gro...rnd.

Use the internel cll schoo or ot horne to resecrch on combot video gomes.
Slale the nomes of the gcmes that you find and explain how they ore ployed.

Answer lhe Iollowing quesiions in full.

L Slote ony 1wo ski s used ln combcrt gorres. 121
2. Give cny lwo excrrnp es of Wushu slonces. 12)
Answer True or Folse lo lhe following quesiions.
3. Toekwonclo originaies ln Chlrl o. trl
4. Korote involves kicking. punching ond b ocking using differenl slances. Il
5. Horse riding crncl liger stonce ctre Wushu stonces. lll
6. Boxing involves kicking ond ltl

7. Whclt ls ihe nome of the fiqhljng locllc shown?

. Torgei gomes invo ve the obiliiy to oim ct on objecl.
. Tcrrgel gomes ore dorls, orchery, golf ond bow ing.
. Populor comboi gomes ore kcroie, judo, wushu, wresiing, ioekwondo ond
boxing.
. The correcl slonce must be used in combot gcmes.
. Differeni combol gomes use differenl slctnces.
. n combol gomes we use ski s such os kicking, punching, throwing and
pressing.
. These skills ccn be combined to form o rnovernenl pollern.

judo o combot gome where skills such os grobbing and throwing

opponenis to the ground ore used
korole cornbct gome involving kicking, blocking oncl punching skills
slonce o woy of positioning the body io bolonce
toekwondo o Koreon combot gome which involves high kicks, b ocking
ond less punching
wushu o Chinese combot gome which involves kicking, punching,
blocking, onimol movements ond use of weopons

Choose lhe correct onswer.

l. Throwing, oirning, torgeling ond slonce ore skills used in which gome?
A. Archery B. Wresl ing C. Soccer D. Vollevbo
2. wn.. gc- e n. ot e 'g ^g n oroe. -o ,i ?
A. Striking gomes B. Combcrl games
C. Torget gomes D. Advenlure gomes
3. Seleci lhe odd one oul from lhe lisl of gomes which improve oiming at
lcro,ois.
A. Throwing orchery B. Frisbee golf
C. Triong e poss ond follow D. Knockoul
4. Which of the following skttts is nol c owed in boxing?
A. Punching B. Kicking C. Jabbing D. B ocking
5. involves kicking, punching ond bocking using differenl
stonces.
A. Koraie B. Boxing C. Archery D. Bowling
tr
7.
Which game involves grabbing, twisting ond lhrowlng?
A. Korate B. Wushu C..ludo
The slonces usecl in judo ore sirniar io those usecl in
D. Taekwondo
A. wrestling B. bowling C. wushu D. orchery
8. The following ore exomp es of Wushu stctnces excepl _.
A. tlger B. horse riding C. crone D. shoulcler-ihrow
9.
-.
requires pressing your opponenl io ihe ground in orcler lo win.
A. Judo B. Koroie C. Wushu D. Toekwondo

10. Which gome hcs ihe fighting stonce shown in lhe piclure?
A. Judo B. Wushu C. Wrestling D. Toekwondo
I I . Taekwondo is o gome from which counlry?
A. Koreo B. Chino C. Jopan D. Conodo
12. Which of the lollowing skllls is nol pori of Toekwondo?
A. Kicking B. Throwing C. Twlsling D. Grobbing
13. Whal is o judokas?
A. A person who prociices korote.
B. A judo moster.
C. A person who proctices judo.
D. A person who is ogoinsl iudo.
14. Which cornbot gome uses ctnlmol rnovemenls?
A. Wushu B. Wrest lng C. Boxing D. Toekwondo
15. Pick out o stotemenl which is folse of Frisbee golf .

A. The score is the number of throws it lakes o ployer to get their Frisbee
into lhe hoop.
B. You win by hoving the lowesl score.
C. You win by havlng ihe hlghesl score.
D. The lorgels used ln Frisbee go f ore collecl holes

Answer lhe following queslions in full.

l Stoie ony three skills used in combot gonnes. t3l
2. Gwe lwo exomples of gomes you wou d pay to improve oimlng ski s. I2l
3. Siate any one cdvonloge of the fighting slonce used in boxing. lll
4. Why should o wrest er's honcls olwcys be kept in froni? 121
5. Brief y describe the combot gome Wushu ond give some excmples
of the stcnces used in lhe gome. tsl
6. Exploin how the judo shou der throw is used 10 dlslodge on opponenl. 121
)
@
 Topic

Slrokes

ln lhis unil you will:

perform slrokes for height, spin, dislonce ond power in re ollon 10 time
slrlke the bo or objecl to o larget not moTe lhon ten metres awcy from ihe
slorting polnt
strike the object over cr borier not more thcn two melres high.

Flqshbock
Mosl nel gomes use strokes. Slrokes clre lmporlanl rnovemenls o piayer performs
to hil o bo . They ore used in nei gornes such cls lown tennls, tab e lennis oncl

Popu or net gornes ore volieybolL, own lennis, badminlon crnd toble tennis. They
ore colLed nei gomes becouse o nel ls used os one of the moln equiplfenl One
of the skilLs usecl ln net gomes is stroke. There ore cliff erenl sirokes used in nel gomes
for different purposes oncl siluations. These ore slrokes for:
. height:
. spln;
. dislcnce; ond
. power

)
 Slroke tor heighl- yolley
To prociise the volley siroke for height. the
following steps con be followed:
Hond position
. Bring your honcls logether above your
h eocl.
. Face your po ms toword the sky wilh
flngerlips louchlng.
. Forrn cl lriang e wilh your inclex flngers
cnd thurnbs, opening up lhe resl of
your hands.
. Sepclrole your hclnds so thol cr bo
f ils we inlo the pa ms. Figure l7.l Volleyboll stroke for height

Ieg position
. P oce your feet shoulder widlh oport for ba once.
. Bend your knees sligfliy.
. P ace one fool sliqhl y behind ihe olher.
. Position your e bows oul to lhe side wilh your honcls over your forehectd.
Boll contoct
. Re ox your honds crsthe boli drops inlo jhen-.
. Extencl your orms ond wrists, pushing the bo I up just ofler lhe ba contocls
your inOerlips.
. Fo ow lhrouqh with a compiet-- arrm extension os lhe bcrll is re ecsed.

2. Shoke for distonce - underorm serye

The underorm serve is o slroke for clisionce used lo driye c ball over o nel. 1 is used
lo sirike a boil using equipment or honds. n volleyba . ihe honcl is usecl 10 slrike
lhe bct . ln lennls ond badminlon, roc I ets ore used 1C) stiLe lhe boll.
 rre 17.2Ihe rrderorfi serue
To practise the underorm serve in volleyboll, the following steps con be foilowed.
Stond with your lefl eg in fronl.
Hold ihe boll using the eft hand in fronl of you.
slight y bend your knees.
Drop the bo ond ot the some time swing the ighi hcrncl lo strike the bol .
Contocl lhe mlcldle of lhe boll wilh on open pc m uslng the areo neor lhe
wris1.
-oo^tho g"o'.o o'^-l s^ .

J. slroke for spin

Top spin is one of ihe spin slrokes used by lennis ployers wor d over.
The spln siroke is used in nel gornes ike lennis ond volleyba . When o bo ls struck
by o rockel ll rotcrtes forword moking ll dlfflcu t for the opponent to r-altrrn il'
The fo owing stoges con he p you to procllse the spin stroke
. Use lhe correct rocket grip oncl the reody posillon os shown in Figure 17.3
. Swing lhe racket bockwords to lhe leve of the lncoming bc os shown ln
ihe thircl step in Figure 17.3.
Swing the rockel forword ond contocl the ba using the rocket foce.
Follow lhrough using the racket.

@
 4. Siroke for power-smqsh serye

;:illr!: r: li il'te sstirih to ,...i

The smosh serve is olso known os the spike serve. The smosh serve is used in tennis
ond volleyboll strokes. This is the type of stroke which mokes lhe boll move with
power ond speed, making it difficult for fhe opponeni to relurn it. To moster the
power s'iroke, follow these steps:
. Toss the boll in front of your serving shoulder.
. Keep your elbow high ond bock.
. Contoct the middle of the bollwith your open polm slighfly above your heod.
. Follow through os your orm swings fotword.
i',it +:i !! r'lnl+:l
We con proctise net games lo improve the siriking skills using differen.t strokes.
Gomes like 'rolly voliey' con be ployed to improve the.different strokes.
1. Nome oI gome: Rolly volley
Skills used in the gome: posiiioning, volleying, possing
How lo ploy lhe gome:

Flgure 17.5 L6qrners ploylng [olly volleyboll

. Form groups of four 1o six members.

. Stond in equol lines on either side of o net. one behind the other.
 ---\

. Work togelher 10 send and receive o boll over the nel 10 crectie o To y.
. One ol o lime, the person ol the front of ectch ine must hli the bo I over the
nel uslng on overheocl pcrss or vo ey.
. Afler vo eying the boll, run 10 the bose ine on your side of lhe courl llefore
loinlng the end of the ine.
. Eoch iecm rnusl work logether lo prevenl the bo from hilting the ground.
. The lecrm which icris lo relurn the bcr overlhenel oseslheboll ondlheolher
learn gains cr poif l.
Equipmeni needed lo ploy lhe gome: vo eybo ls, a nel
Number of ployers: 6 per teom (A vo eyboll lecrm hcrs l2 p ayers but on y 6 plcryers
are cllowed per leom in the court ot a tinle)
Rules:
l. Poss the ball over lhe nel by vo leying il.
2. Only use hands 10 plcry the game.
3. Do noi ho d onlo the ba .

4. Do nol touch lhe nel.

2. Nome of gome: Sitling voiieybo
Skills used in lhe gome: posltioning. yo eying, passing
How io ploy the gqme:

ligule i7.a {.eorrl+Is Irl:]yir,S s;fiir$ .lolleyhdll

. Work in pairs.
. Divide o volleyboll couri into lwo or three mini-courts.
. Sit in poirs with one portner on eoch side of the nef.
. Ploy two versus iwo sitting volleyball.
. Stort with catching ond tossing the boll to eoch other.
. Use volley poss ond dig pass to ploy'the gome.
Equipmenl needed to ploy lhe gome: volleybol s. o nel
Number of ployers'. 2 yetsrs 2
Rules:
L Poss lhe boll over lhe nel by voileying il.
2. y
On use honds to ploy the gcrme.
3. Do not hold onlo the boll.

Exercise I
Answer lhe following queslions in Iull.
l. Brief y exp ain the hond posllion when execuling lhe slroke for height in
vo _oy.
2. Distinguish between the spin slroke ctncl lhe smosh serve.
3. Describe the choracierislics of on underclrm serve.
4. Stote the ski s used in roliy vo ey.

. Nel gcmes moke use of nets 10 divide the pcying oreo inlo sections.
. Exomples of net gomes ore lennis, vol eybo cnd bodminlon.
. Ployers use differenl slrokes to send or score the boll in ne1 gomes.
. ln nel gomes, strokes for heighl, dislonce, spin ond power ore used.
. A leom which fois lo return the boll over ihe nel oses the bol while the other
leorn goins a poinl.

Borrier

Serve

Smdsh
Choose lhe correcl onswer.
l. Whlch of the fo Lowing is nol o nel gome?
A. Volleyboll B. Tob e Tennis C. Lown lennls D Rugby
2. Which skl s ore used mosly ln nel gomes?
A. Sirokes B. Aims C. Throws D.
Posses
3. What is o sfroke in net gomes?
A I is o broln ollock.
B. The oction of hittlng a bo .

C. A powet serve.
D. A o,,o ^ lno.gh-od-b..^'o,-]q.).'on.
4. How do tecrms ecttn points ln nel games?
A. When the opponent fclls to return the bcl over ihe net onci oses lhe
boll.
B. When lhe boll slays for ong on the cpposing slde.
C. By kickino into the net.
D. Through delivering the srnosh serve.
5. Which sttoke couses ct bo to rolote?
A. Smcsh serve B. SPin slroke
C. Poss D. Rclly serve
6. The smosh is cn exompe of o stroke for- used in voileybolL.
A. power B. disionce C. heighi D. spin
7. Which slroke is used for dlslance 1r: drive o bo over c nel?
A. Smosh serve B. Spin stroke C. Dive D Underorm serve
8. n the , you shou d form o lriong e with your inclex flngers oncl
thumbs.
A. -' helghl
stroke for B. smosh serye
C. spin slroke D. underorm serve
9. Anoiher no"-1e'o'cl .no.^ 'r 'a
A. dig B. spln C. Poss D. spike
lO. The spin stroke is usecl in net gomes lke oncl vo eyb.rll
A. lennis B. rugby C. nelba D. hockeY
I I . The underorm serve is o stroke for
A. ogiity B. dislonce C. helght D. power
12. Whoi is tossing ln volleyba ?
A. Throwing the boLL upwards before -.
execuling o serve
B. Holding onlo the boll during ploy.
C. Kicklng the boll. ,l
D. Th'o^ ng o coi lh^ o r.
13. Digging is cr skill used in which sport?
A. Rugby B. Tennis C. Volleyboll D, !9.!9y
14. How mcny p oyers per teom ploy vo eybo in the couri cl ony given time?
4.48.6C.8D.tO
15. Whlch gorne from the fo owlng can be p ayed lo improve differenl slrokes
in nel gomes?
A. Torgel cone B. Throwing orchery
C. Ro y volley D. Knockout

$truetured questf,ons
Answer the following queslions in full.
I . Slole cny lwo exomp es of populctr net gcmes.
2. Brief ly descrille whol the fo owing lerms usecl ln nel gornes involve: 12)

o) underorm serve
b) spin slroke
c) smctsh serve l6l
3. How does the smosh seTve make ij diflcult for lhe opponent to return? l2l
4. Whot is the losl slep corried oul when exec_rling oll the slrokes in nel
gcmes?
Irl
5. Stoie cny 1wo rules used in ro y vo ey.
6. denlify lwo posses used in playing siillnq vo ey. 12)
l2l
 Topic

Grip ond striking

lhis unil you will:

l exp crin lhe difference between app ying oncl recelving force
2. lime the execulion of forehond ond backhand slrokes
3. iuslrate how lhe ange ol the polnt of conlocl wilh the objecl offecls
directions
4. demonslrcrle spin ond rebound princlp es.

Stiking gomes con be perforrnecl weLL if the gip skl is correcl y done. A grip is
o way of ho ding striking equipmenl such crs rockels ond bots to hit shots during
o gome.

Stiking gornes ore actlvities in which p oyers score polnls lf,y slriking crn objecl such
os o boll ond run to mcrked p cying oreas. They ore gcmes where opponenls ore
prevenled from scoring by co ecting the objecl (bcrll) crnd relurning i1 lo stop the
ploy. Exomp es of slriking gomes inclucle bosebo , crjckel, soflbo oncl kickbo .

ln oihe striklng gcrmes, force is app ied on o bcr or bot. The wcy lhe force is
oppied ond received differs occording to the ski s required by each oction. For
exompe, lhe force oppied 1o cr bo when throwing or bowing is cllfferenl from
receiving force when catching o bo in cricket. Iab e 18.I shows the clifference
between opplylng and receiving force.
 -/

Tqble l8.l Dlfrerencei belween opplying qnd receivlng torce

Force is lronsferred into an objeci or Force is obsorbed to the muscles from

equipmeni such os a bo or bct. the objecl or equipmenl.
Force ls lrcnsferred using orger Forces of on object recelved musl be
muscles in lhe ower parl of the obsorbed by bencling the e bo,.vs on
bocly. ccrlc hln g.
Generote force using Tnusces by Exlend the orms ond flngers when
drawing lhe orm bock 10 throw, recelving a bcll.
pilch or bow the bo .
Ajwoys use o follow through afler Catch o boL using cupped sprecd
opplying o force. flngers.

ln the opplicotion of force, the muscles ond bones in the body ore used to generote
o force which is then transferred to o ball for ii to lrovel. This con be seen when a
botsrnan (in cricket) hits o bollwilh o bot orwhen c pitcher (in boseboll) or bowler
(in cricket) throws the boll:The diogroms below show force being app ied to a boll
by o bowier ond o bolsmon.

The force opplied 'lo the boll or bot is built from the lower ond upper body rnuscles.
This is done as the body is twisled or turned when striking or throwing the bal .

,-
When receiving force, the force is tronsferred 5i&

from lhe boll to the muscles of the receiving

honds ond other ports of the body. For
exomple, o frelder's honds in cricket obsorb
force when colching o boll. To cotch the boll,
lhe frelder musl:
. quickly move the orms to receive the boll . ..\
. spreod ond cup the fingers to increose th-^ Flgur€ lS.2 tlelderln crickelcolchlng
conloct oreo o boll
. drow the orms towords the body during contoc'i wiih the ball os shown in
Figure 18.2

n
The bctsmon's oct of hit'ting ihe boll is colled o shol. The botsmon's stonce before
the boll is bowled os well cs the movement of the honds, feet, heod ond body ore
importont in the execuiion of o cricket shot.
The movement of the bolsman for striking
action depends on the shot being ot'tempted.
Good eye ond hond coordinotion help o
boismon to properly time their shot. The shols
commonly used in cricket ore stroighl driv-^,
front fool defence, bock fooi drive, sweep
ond leg glonce shot. flgure 18.3 The lwo rldcr ot s bohmsn
imporloni io know the sides which lhe boll
It is
travels after being slruck by o boi. os shown
in Figure 18.3.

This is the shot which you must eorn flrsl. The

shot is hit strcright bock to the bowler using
power ond good timing. The shot is also
co ed squore or off drive depencling on ihe tigure 18,4 A bslrmon lhe
clireclion of the ball. The shot con be rncde in rrrslght drlvt rhot "xosullng
the cir or on ihe ground.

on ng(
The froni fool defence shot is used when o
baLLis well bowled and it is of good length. The
shoi is laken by toking o long slep fotword.
The botsmon bLocks the boll frorn hitting the
slumps with o fo^.n/ord defensive shot. flgure 18.5 A bshmsn
fror* tool dcr0Dc. rhgl

The back foot shol is token by moving bock

on the bock leg and wcriling for the bo I to
come. The stroke is poyed 10 o bo of good
length which ccn hii or poss over lhe top of
the stumps, hence, the baismon pushes the
boll down to the grouncl.
Flgu,e 19,6 A bobmqn execullng the
bock fool rhol
The sweep shol is o cross bollecl
front fool shot played 10 o low
bouncing bo. I ls ployed by
sweeping lhe boll orouncl lhe
eet side on the pitch.

The leg g once shol uses ihe

speed of the ba insteod of lhe
bclsmcln's power. Ihe slroke ls
used ,/r'hen p oying bo s whlch
ore delivered off lo lhe eg side.
Good lirning is very importont in
lhe execution of thls slroke.
glonce shol
How lhe ongle ol lhe point of conlocl with the object offecls

A force opp led ol cn ongle to ihe direclion of

rnovemenl of on objecl con moke it change
direclion. When o moving bosebo or crickel bo is
slruck by o bol, il chonges ils direction beccuse of
lhe force coming from lhe bot. The airecllon of the
bcrll ciepends on how lhe force wos oppliecl by the
bol on the ba during the slrike.
The bo I chonges clireclion clnd moves owoy from o
boller when ii ls slruck using the bo1. The swinging
of the bat bockword drives the boll in cr differenl
clli'ection oncl heighl.
Ftgure 18.9 Botler in bo3eboll
Spin ond rebound principles slriklng o boll

The spin ond rebound ore reaiecl becouse the

spin con couse the bo to bounce from o hctrd surface {rebouncl) frcm differenl
cng es.

A spin is the turning movemenl of on objecl coused by crpplying cr force 10 lhe

cenlre of ihe boli. The spinning of cr bcrll causes the forces ol the top of ihe ba
onci the bottom lo be unequcr .Ihis mokes the bo to eliher spin upward which is
collecl bockspin or to spln downword which is co ed iopspin. Flgure 18.10 shows
ihe two spinnlng bo s ond o f cr1 (o boll whlch ls no1 spinnlng).

A spin is one of the techniques used by bow ers in crickel when they ore throwing or
bowling o bo . Topspin couses the bo lo move f orword more quick y crncl f urlher
bulbouncesfromo ow ong e. As cr resu l, lhe llcr recrcheslhegrounclquickerlhar
in o backspin ond flot os shown in Figure
I B.l 0. ln o bockspin. the bo rebounds at a
higher ongle but it does nol lrcrve further.

When a ba hiis againsl cr hord surfcce,

ll bounces back. This oclion is co ecl o
rebound. The force in o bollwhen it contacis
with o hard surfoce such os cr rebound nel.
wo I or hcrd ground ccuses il to bounce
bock. A bo struck by a bolsrncrn or bow ed
by o bowler with o ol of force rebounds
when il hils lhe ground. Most of lhe bowlers
ln crickel use rebounds which moke lt
dlflcu 1 for the botsman to slrike wilh lhe
Figure 18.10 lop.pln, flot ond
bot. Figure l8.ll shows the rebound nel bock3pln
used by cricket p oyers when proctising
cotchlng.

When o cricket bo rebounds, il moves from

on crngle from lhe ground. The fo owing
diagrom shows how the bal rebounds from
the grouncl.

The flrsl orrow shows ihe ba dropping lo lhe

ground ond lhe second orrow shows lhe
rebouncl of lhe bcll os il moves upwords.
Figure l8.ll Rebound nek for
proclising reboundlng

Figure 18.12 The

@
Ihe iollowlng gome ccrn he p you io improve grip, sionce ond striking.
Norne of gome: Corner slrlking
Skills used in the gome: aiming, slrlking, grlpplng. colching. throwing
How to ploy lhe gome:
Form groups of four.
Eoch gome consists of two groups
of four. One group bots while the
other teom is in the field.
Mark the areo of ploy by plocing
cones in the fourcorners of the ploy
freld.
Makeosmollersquareinthe middle
of the octivity oreo, using four
batting tees.
Moke sure there is enough spoce
between iees so thot boilers con
swing their bots wiihout hitting flgur. '18,t3 l,eqrneE ploying lhe
eoch olher. Ehlklrg gome
Botting portlciponts hit the bolls off
the tees oi the some lirne inio lhe ociiviiy oreo.
. Eoch botler then runs out lo the cones ol the corner of lhe octivity orea ln
front of their tee and ollempts to moke it back lo the 1ee lo score cr run.
. The fie ders co eci lfe bolls ond relurn lhern to lhe lees.
. A run is scorecl when o batler recches o cone oncl relurns to the 1ee before o
fielcler hos relurned the boiler's ba 10 lhe lee.
. Each bolting group mcrkes three hltllrlg atlempls.

Equipmenl needed to pioy lhe gqme: bol, balis, 1ees, cones

Number of plqyers: 4
Rules:
l. Batlers musl not knock lhe iees down.
2. Fle clers musi not throw ihe bo .

The fo owing ocllvity con lmprove spin ond rebound ski s.

Nome ol gome: Hond podd e
Skills used in lhe gome: oiming. striking, gripping, fooiwork
How lo ploy lhe gome:
. Sland facing eoch other in one side of lhe lwo squole courl.
. One porlner slorts by bounce serving the bcll.
. Drop the ba and hit it on the firsl bounce wilh your open hancl inlo the other
p cryer's squore.
. co. r,nua, l,g nl on6pca^.a
Equipmenl needed to ploy the gome: bo s, cones
Number of ployers: pcrirs
Rules:
l. The ball musl clecrr the centre ine ond bounce ln the olher player's slcle.
2. Other honcl or boih honds ccn be used.
3. The bo musl be hil ofler lhe frrsl bounce on y.
4. You score o poini if your opponent fais io return the boll.

l. Distinguish beiween opplying ond receiving force wilh the use of

exomples. 141
Why is a good eye ond hond coordination importanl in timing o shot? l2l
Exploin ony one striking shot in cricket and highlighi the circumstonces
under which it is successfully token.
Differentiate between topspin and backspin.
How do bowers use the principle of rebound to theiradvantage in
cricket?
. Cricket, boseboll. softbo ond kickbcrll ore exomp es of striking gomes.
. Force con be opplled when throwing or slriklng ond it con be recelved when
colching o bol .

. The shois commonly used in crickei ore slroighl drlve. front fool defence, bock
foot drive, sweep ond eg glonce shoi.
. A force opp ied ot crn ong e 10 the cllreclion of movemenl of on objecl con
moke it chonge direcllon.
. A spin ls the lurning movemenl cs cr resull of o force oppied io lhe cenlr-^ of
the bo .
. The bounce of o boll ofter it hlls on o hord surfoce is co ed reboundinc.

'lossory
Bockspin lhe spinning of the ba upword when force is oppliecl ot ils
centre
Fielder o ployer who cctches the bol in crickel and bosebo
Rebound the bounclng of the ba ofler it drops on cr hord objecl or
surfoce
Spin the turn of the bo when force is opp ied ct its centre
Slroke it is lhe bolsmon s wcry of hilling o bo moving
Shot il is onoiher nome for o sloke used in striklng gomes ike
crickel
Topspin - lhe spinning of the boll downword when force is oppljed
ol lls cenlre

Choose the correcl onswer,

I . The fo owing ore striking gomes excepl
A. bosketbo B. bosebo C. crickel D. klckboll
2. Cotching o bo cn exornple of
is
A. app ying force B. o shol
C. receivlng force D. dislribullng force
3. An upward spin is olso cc ed o
A. backspin B. lopspin C. rebound spin D. fol
4. Which set of ski s is irnporlonl for proper y liming o shoi?
A. Power ond speed.
B. Speed cnd bcr once.
C. Good eye ond hand coorclinolion.
D. Pebou-d ond sp. s6ynq--'.
 \
I5. The lelder in cricket musl do lhe following excepl
A. quickly moving the orms
B. drowing lhe orms lowords jhe bodv
C. P eOOi ,oO rct, oo'' g te -rg^,
D. keeping the honds slroight when caiching lhe boll
6. The fo owing ore crickel shols exceot
A. fronl foot defence B. froni drive
C. straight drive D. back foot drive
7. Whlch of lhe following is folse of receivlng force?
A. lt invo ves obsorbing force to ihe muscles from crn object.
B. An excmple of receivjng force is colching o bcrll.
C. Forces of on object receivecl musl be cbsorbed by bending lhe elbows
when coiching.
D. Force is lransferred inlo on objecl or equipmenl.
B. A cross bctled fronl foot shoi ployed lo o ow bouncing ball is ca ed a

slroight drive bock fool clrive

C. sweep D, eg glo nce

9. Which condilions ctre fcvourcb e for the shol shown in the picture obove?
A. When o ball is we bowled crnd it is of good lengjh.
Bt When o boll is of good length ond can hil or poss over the slurnps.
C. Wt ^. rnaoO tO.oo.,Cng.
D. When a boli is deiivered to the eo side.
lO. The leg glonce is differenl from the ot"her cricl el shols becouse
A. i1 is o shol ioken when ihe bolsmon uses Dow-^r
B. ,r e es o eg onrr
C. il uses lhe speed of the boli insiecrd of lhe bcrlsmcn,s power
D. i1 clepends on lhe force of lhe bcll for successful executioI

Answer lhe following queslions in full.

l. Dislinguish belween opplying crnd receiving force.
l2l
2. Briefly clescribe the following shols:
o) bock fool drive
b) sweep shol
l4l
3. Expioin how the ong e al ihe point of contccl with an object offects
direclion.
l4l
4. Brief y describe an oclivity one con ploy to improve the fo owing skills in
striking gcrmes:
a) grip, slance and slrjking
b) spin ond rebouncl tsl
 Topic

Unit 19 Outdoor octivities (l)

ln this unil you will:

L perform woter-bosed crclivities.

Floshbock
Advenlure gomes ore in different forms. t is fun to use o voriely of lronsport
forms io the comping plcrce ond during comping.

Adventure gomes ore ouidoor ocliviiies or lourney bosed experiences in which o

voriely of chollenging ociivilies such as hiking, cllnnbing. conoeing ond camping
ore done. These gomes help lo improve lecrmwork, heo th ond ftness. Some of
the skills required for odvenlure gomes cre mop recding ond correcl use of o
composs.

\rlxcter- bssed cetivities

Fis hing
Fishing is one of the exciting woler bosed octivities
+hot con be done os pori of co.nping, os on
adventure octivity or cs o spoir.
The equipment used in frshing include rods and
fishing boits.

Figure l?.1 A fi.hlng rod

,
There ore different types of fshing rods. You con moke your own lshing rod using
a dry stick, cork, hook ond cord.
Fishing bait is ony substonce/object used in catching flsh. lwo types of fishing boils
cre ground ond hook. Ground boil is food thrown into the woter to otlroct flsh
towords you. Examples of ground boii ore breod crumbs ond meolie meal. Hook
boit is the actuol food you fix to your hook, for example, worms.

o) Rubber fish b) Worms

The fishermon puts ihe worm on the hook so that it ottrocts fish ond covers the
hook. When o fish swolows the bait il will get stuck in some pcrt of the mouth of
the ish. The movement of the floo'ler will show thot'ihe fish hos been cought. The
fishermon pulls the cord-to clrow the flsh out of the woter using o geor or honds.

Conoelng ls o woter bosecl octivlty which

invoves lrove ing on .n/oter using cr ccnoe. A
simp e conoe con be rnade of o lree bork or o
clry hollowed oul iree lrunk a so colleci o dug-
oul.
The equlpmenl needed for conoelng inclucles o
conoe ond poddles.

Conoeing con be done by experienced peop -^

who con swlm long dislonces. There is o so need
to toke wcler sofely precoulions ike wearing ife
lockets. Leorn conoeing techniques on o quiet
dom or lo ke.
lqunching o cqnoe
Lounchlng o conoe invo ves corrying the conoe Eigure 19.3 Conoe ond
poddles
lo the wcrler body. When lounching the conoe,
you must noi drog il over rough ground but you need to
corry it os shown in Figure 19.4. I
The conoeists hold the sides of the conoe os shown in
F gure 19.5 ond pul . in lhe wo-er.

The conoe is pushed inlo the waler without touching

the ground. One conoeist hods lhe bow (front) while
the other holds the stern (bock).
The conoeist holding the bow is ccrlled the bowmqn.
The other canoeist at the bock is callecl the sternmon. Figwe l?.4 Corrylng q qqnoe
in order lo lounch ll
The bowrncn enters the ccnoe flrst ond then ploces the
poddle tip into the woter bot'tom. This helps to moke
the ccnoe steody. The sternmon enters the conoe cnd
lokes his/her poddle. The conoeists must sit in the cen'lre
of the conoe so that it bolonces.

The sofest poddling position is the kneeling position lis:.r:e ir"i ci:iio.?isi5 hcltl:r
becouse ii keeps the conoe s'teody cnd under conlrol. ih',; side:! oi ]hs r:riii-',1
It ollows the ccnoeisl'lo move with speed. poddling is mode up of four stoges
nomely catch, puil, recovery ond feother.
Colch
Ho d the paddle with the upper hond close to ihe shou der. Grosp lhe ihroot of
the paddle with the lower hond. At this stoge, foce the blade of the poddle os it
eniers the woter.

Figure '19.6]he cqlch sloge in poddling

lhe pull

Start by pushing the upper hond forwcrd ond the lower hond fo ows lhrough on
the pu .

RecoYery
The recovery stoge involves puling the blode oul of woter. The lower orm shou d
be slroight.

Feolher
This stoge is when lhe blode of the podd e is parolle to lhe wcrter ofter recovery.
L Stcrle any lwo exomp es of cldvenlure gomes. 12)
2. identify ony two exornp es of boils used in lshing. 12)
3. Whot is lhe ncme of lhe fronl pcrrt of lhe conoe? lrl
4. Sole the four stcges fo owed when podd ing o conoe. l4l
5. Delne the following:
o) bowmcn
b) sternman I2l
 Unit 20 Ouldoor octivities (2)

ln this unit you will:

perform rnout.l loin c imblng
ocole poinls lhrough mop recrding
set up comp siles.

Floshbock
Absellng is on octivlty of descending o rock surfoce or other neor vertlccl
surfoce. Dlscuss in poirs ihe molerio used for the oclivily.

mounloineering edging smeorLng orienteering

Mounlcin c imbing is olso collecl mounloineering.

I lnvo ves dlfferent techniques and skills. Mounloin
c imbing is o good physlco ocliviry crs ll improves
bcr oncing, coordinolion, strenglh oncl lecrmwork.
Use suilob eequiprnent when c lmbing such as slrong
rope, hooks crnd sofeiy shoes.
Never 1ry cirnbing rocks wiihoul hep frorn your
leocher. Mountoin c lmbing can be dongerous if lt is
clone wilhout ihe correct ski s ond lechniques.
Rock c lmbers rncke use of c imbing lechniques lo
Figure 20.1 Mounloln
c imb lo lhe top. f you wont to be a goocl c imber, cllmblng
you need tc lecrn the climblng lechniques ond
movemenls. Lecrrning lhe techniques invoves eorning the rnovements ond
bo once. The c lrnbing technlques lnc ude lhe fo owlng:
. ihe correct use your feet;
. the crblliy lo molntoin bo once; oncl
. the abiity to use Tnovernenis

@
Correct use of feel
Feet ore lhe foundolion of climbing. The woy
we c imb up cr lodcler is the same wcry you
climb rocks. Do nol lry 1o pu yourse f up lhe
wo os lhis wi moke you lired quick y. Use
your orrns ond hands for ba ance. When using
the feel, lhe lechniques used ore edging ond
smeoring.
On edging you step on o hold with the rubber
on ihe edge of your shoe. You con use lhe
insicle edge, where your big 1oe provides
bolonce or you ccn use the outsicle edge os Figure 20.2 Posilion ot feel when
shown on the piclure. mounloin climbing
The smecring lechnique is used when you do
not hcve on octucl fool bcrlonce, so you use
lhe shoe s rubber for orip ocCinst the rock.
When smeoring, ook for orecs on rocks thol
wiglve c good grip. o
The lollowlng con help you move your feel:
Keep your feet dliecl y be ow you ond eyes
out for foolholds in good posilions, so you ccrn
molnloin beller bo once. Look lor crreos on
rocks where you ccrn pui your feel sofe y rnore
lhan for hondho cls. Once you set your fool,
keep it sti . .\
Moinlqining bolonce
llse your body to moinioin bolcnce when Figure 20.3 A mountoin cllmber uslng
c imblng. their body tro bolonce whilrt cllmblng

The fo owing can be done lo ensure bo once:

. Press your fool ln the opposite direction of
lhe pu in order to bolonce.
. Pu in the opposite direclion wilh your
other hond or a hooked foo1.
. Lecrn over hord crnd use your body weight
to bolonce.
climbing moYemenis
. Use ess energy and glve your muscles
break os you c imb.
cr
r
. Stroight orms ore hoppy oTms.
Slrolghtening your orm o lows yourskelelon
to toke most of the weight, nol your
MUSC ES. with skoightened honds
. Try 10keep one hip pushed up ogainst the wo . Thal helps keep your weighl
over your feel cnd ets you eon back with stroight orrns.
. Hoving your hip close io the woll brlnos
your shou der closer. Your weighl r.rusl
be over your fee1.
. Good c imbers climb wiih their eyes.
Keep your eyes on lhe oreos on rocks lo
look for holcls which con help you lo resl.
Climbing moves
Good clirnbing nnoves he p you in c imlling.
The moves cre bock slep. slernming, f agging, Figure 20.5 A mounloin climber in lhe
bqck step rest
manlle. underc ing, slde pu crnd pcrlming.

Ihe back slep is stepping on your blg loe wilh

your hips squored io the wo . Turn your hip
to the side ond slep wilh lhe oulside edge
(littleJoe slde) of your shoe.
Bock stepplng he ps to ge1 your hip close to
the wol ond mokes i1 ecsier lo stroiohlen lhe
orms cnd gei o rest.

Slemming Figure 20.6 A mountoin climber in

''^-\i'8 s pu.hig aqa: I ^o oppo ng lhe slemrning slqnce
surfoces using both hands ond feel.

Flogging

Fogging is bo oncing by using o innb to shift

your welghl. Thls is meont to keep you from
swinging owcy from the rock. Flogging is
jmportonl becouse you use ho ds thal ore th-^
some size os your body. figure 20.7 A mounloin climber ln
lhe llogging pose
Mqnlle
Monl ing is pushing down on o holcl oncl
bringing your feel up 10 meel lhe hands. You
con mcntle by pushing down on o hold to
get your weighl obove. Move your fool up to
tcrke lhe p oce of your hond. Monl es ore used
when you hove a big hondhold and you need
to get your feel high. figure m.8 A mourl,oln cllmber ln
lhe monlle pose
Undercling
An undercling is when you use
the unclerside of o holcl lo c imb.
A good undercing is to lncl good,
tsig' 'oo'ho ds so ou -cr^
, -o n-o r
bo once. You con climb by pushing
with your feet os you pull on the Figure 20.? A mounloin climber in ihe undercling
pose
ho d.

Side-pull

A side pull is ony hold thol is done

from c sidewcys pu. You musl
bolonce out when pu ing upwords.
Flsure 20.10 A mouniqin climbe. ln lhe
.lde-pull pole
Pqlming
Po ming is ihe use of the hond when
you push ogoinst the rock wilh on
open polm. Polming con help you
mointoin bolonce while you lncl
lhe positlon of your feet.
Iiglre 20-11 A mountoin climber in ihe polming
poae
Sport climbing woll
There ore different types of climbing woils which con be used to improve rock
climbing skills. These wolls ore mcde of wood or concrete ond they con be found
in the gymnosium. The wolls hove steps which moke climbing eosier.

Figure 20.12 Cnmbhg wqlls oi gqhool

School rock c imbing helps to improve heo th ond ltness jusl like ony other sport.
C irnbing musl be done in the presence of the leocher cnd on y when you hove
eornl lhe c irnbing ski s. Never lry c imbing walls, or lrees wilhout the he p of your
leacher. This is beccruse ife con be losl through such octivilies. njuries such cts
froclures con crso occur os a resu I cf fa lno-
orienleering
Orienleering ls on odvenlure cclivily
where peope use o mcp ond o
compclss lo frncl p oces. ll is usuolly done
ln piaces lhol the orienteers cre noi
familor wilh. Oienleers crre expecled
1o work wilh speed in groups 10 occrle
pcrces. Therefore, orlenleers need lo
be oble 1o reod mops ond lo use the
cornpcrss. Map reodlng he ps orienleers
to move fronn one p oce to the other.
t o so he ps them lo know lhe dislonce
10 lrcve ond the types of ground or
o n dsc crpe.
ro roo o, _o.o.- o.O .L----g"izo
shows the differenl co ours lhol can be figure20.l3A mop of Horore ond Chilungwizo

founcl on maps. Mops used for orienleering use the foliowing co ours:
Blue - represenls woler fecrlures like rivers, ponds, okes, dcrms crnd strecrms.
Blqck - represenls mon mcrde fecrtures or rock feolures ike roods, buidings,
c iffs ond bou ders.
White represenls open woods you cou d run lhrough
Green - represenls lhick vegelolion lhcrl you mlght wonl lo avolcl
Yellow - represenlsopen onC, wheTe you ccrrl ook up and see the sky ikefleds
or power lines.
Brown - represenls lcrnd feotures ike earlh bonks.
A rnops ore drown lo cr sco e. Sccrle refers lo the relcrtionship belween lhe slze of
lhe rncrp and the crcluo size of on oreo or dislcnce. Exomples of sco e lhal can be
seen on o rnap ore I :10 000 ard l:25 000. This rneons thol in lhe sccrle l: l0 000,
one centimelre on lhe mop equcr s 10 l0 000 cenlirnetres ( I 00r.r) on the grouncl.
Oienleering typicolly uses rnelers 10 mecrsure dislcrnce.
(l centimelr'e represenh 250 melre,
l:25000

Figure 20.'14 A scole

Mop
A map is o bird's eye-view of the grouncl, which ls drown to scc e on poper.
There ore different types of mcrps which show dilferenl feaiures such cs rivers ond
mountoins. Mops con represenl cr lown, vi oge, schoo or ony olher p cce.
Mops use different coours 10 represenl fecrlures on lhe ground such os woter
bodies. vegetotion, cnd roods.

Composs
A compcrss ls on irnportanl instrurnenl for use in locoling p oces shown on lhe
mop. t shows the direclion ln which ploces ore locolecl. The composs hos severo
ports that the orienteer shouid know.

or enteering

index lne
magnet c need e

compass holrs ng

compass I nes or
or enteering ines

baseplate

The offows in greef wllh numbers show the dlfferent poris on lhe aompc]ss.
l Boseplote - this is lhe p csllc reclcrngu or lronsporenl bcse.
2. Composs housing or wheel - shows the number of Ceg[ees up to 360 degrees,
crnd N-S E W or cardinal polnls for Norlh, Soulh, Easl ond Wes1.
3. Mognelic needle - recl end for the north, b ock end for ihe south.
4. Composs lines or orienteering lines - 1hese ore cn the bollom of the composs
h o usln g.
5. Orienteering orrow (2 green lines on this composs) - these cre lxed ond
o igned lo lhe norlh wlihin the composs housing.
6. lndex line thls is the beglnning of the direcllon of lhe lravei o[ow.
7. Direclion of lrovel orrow this is the orrow ol the end of ihe llosep ole.
B. Mop scqles l: 25 000. l: 50 000.
Using o composs ond mop lo tind ploces
To leorn orienteering you con stort by using a mop of o p oce you know ond o
composs. Walk oround lhe ploce uslng ihe map ond o composs to flnd your woy
os you gel to different p oces. n ihis woy, you wi nol gel ost. You wi be ab e to
connpore the direction you cre lrcve lng in wlth whot the composs is lelling you.
. Make sure thol lhe direcllon of trovel orrow on your composs is pointing in the
drec io',o,,ro o,ro. in.
. A woys rnoke sure ihat the orienting orrow ls poinling lo grid norlh (lhe top of
the mop) rolher lhcn grid south (the bottom of the mop) - even if you ore
walking south the orienling orrow slill needs to poini north.
. Un ess you o woys wont to wo k due norlh - fol ow ihe direction of lrovel crrow
rolher lhon the composs need e. The composs need e stoys obove the
orienting orrow ln or very c ose 10 the compass houslng.
. Pick a feature thot is fixecl ln lhe direction that you ore trovelling in such os o
tree, buiding or boulcler rolher thon o cow, sheep, person or bird.
The fo owing is on exomple of the sieps of orienteering.

Flgure 20.16 Llnlng up o composs to your roule

Stepl:
. Line up lhe cllreclion of trovel
orrow of your composs so thot
it ls pointing from where you ore
storting (point A in red on lhe
mop) lo where you wont to go
{poini B).

Slep 2:
. Now rotote the composs
housing so thoi the orienting
orrow ines up with gricl norlh.
. The horizontol ines inside lhe
cornpcrss rnust line up wilh the Flgure 20.17 Rotoie the compos. hoBlng lo line up
horizonlal grid ines. lhe grld north
Slep 3:
. Toke your composs off lhe mop. Ho d lhe composs f ot ol woist heighl.
. Turn yourself cnd ihe compass slowly unti the red neecle lines up with the
eller N obove the odenleering red ctffow.
. (lnce you hove done this, lhe clireclion of trcve oTrow shou d be po nling ln
the direction you need lo go.
Step 4:
. You con look ol somelhing in lhe disiance thai ines up,.vilh your clireciion
crrow, ond then move loword lhis.

Drow o mop of your schoo ond orgonise o treosure huni in groups. Follow these
steps:
L Hide differenl oblects orouncl the schoo oreo.
2. n your groups, use o mop ond o composs lo find the hidden lreosure.
3. Sel a time imit for eoch group to go oul lo hunl for the lreosure.

Comping is on oclivily where compers troye to olher p oces 10 ive ln the open
ond pltch lenls os cr form of she ier. Comping provldes o cheoper choice for
ho lclays oncl is o lun oclivily. Comping must be done when lhe weoth--r is flne
especiolly during hc idoys.

L Moke o isl of the equipmenl ond ulensis lhol you possib y require when
you go for ccrnping and exploln why you neecl lhem.
2. Draw any two ltems f rom your isl in I .

Some of the ilems you might require when you go for comping are os lsted be ow:

tent wjth pegs s eep ng bag malchboxes cook ng utensis

 e{a
Kitchen kn ves and lackknife torch
'til lamp

'','':l*

.n*.dhr

gas4el/paraffin stove First aid kit Bag/rucksack water boitle

Figrire 20.18 Comping equiplnenl

Before trovelling for cornping, hove oll your items

loid oui before you pack. Use o check isi where
you llck ogoinst a lhe ilems lhol you pock.
The compsile
Plcrces forcomping con be chosen from ncrlloncrl Figure 20.1, The complile
porks, foresls, iver bonks cnd other sofe p crces.
There ore clifferent types of tenls used for
cornping. One type of o lenl ls the tunnel lenl.
The tunne ienl ls designed for use by fomiies
during comping.
To pltch a lenl there ore sleps whlch musl be
fo owed. There ore elght simple steps which can
be followed lo pul up o lunne tent. Beow cre
the steps thol musl be followed when pilching
o 1ent.

1. Loyout your tenl posilion

Choose on areo thot ls evel os possible during

In- o, seoso'. i r . o. g lt e o'', seoso'
on oreo which s opes gent y is the besl choice.
Thls wi ollow the roin to drain quickly. Remove
slones, lwlgs, or other dcngerous objecis.
Pul sorne forrn of groundsheel uncler your ient, Fiqure 20.20 Groundsheei
ploced on lent spot
for exornp e, p astic rnateriol. This will he p keep
lhe lenl dry ond c eon.
2. Unfold lhe lent

lC.!l Unfoid the teni on,!o lhe $rolJnclsh-.el

Unfo d the tunneL tent to frt your groundsheet footprint.

3. lnserl lhe tenl poles

slroighlen the lenl poles crnd insert
inlo lhe provicled s eeved chonnels on
the l-^nt. For other lenls. co our code
chonne s ore used to he p you get ii
rlghl. lt is important lo check thol a
the doors ore unzipped. A so, check
lt e oi -'on - e ooo o-'ocng.
These shoud noi foce lhe directlon
from which wind b ows.

4. Toke up lhe tension in lhe poles

-i. ,- e.t ooe-o, o. .q a.n -
lhe s eeves on both sides of the lent.
This wi force the poes io bencl and
form the orc shape. Check thal lhe
tent ls nol bunched oround lhe poles
in the s eeve. This stoge musl be clone
whie the tenl is on lhe ground.

5. Pull lhe tent uprighl

Slort wiih one end ond pu the tenl

upight. Use tenl pegs to support the
end lines of the lenl. Zlp up the doors.
Adjusl the tenl by moklng sure thot il
is fu y stretched oul.
6. Peg oul lhe lenl
Go oround lhe tenl moking sure ihot ihe pegs are fxecl inlo the ground. Adjust the
lines oncl opening ven1s.

7. Pul up lhe inner tenls

Make the inside of the lent cornfortob e by moking sure lhe floor is eve.
8. Toking lhe lenl down
Toking the tent down usuo y the reverse of pulting it up. The lighter grey bog on
is
ihe lenl is the one where the tenl poles ore kepl. When you tcke your tent down
oncl roll il up, p oce lhe bog of tent po es at lhe slorl of the folded 1en1 before you
ro L This wi he p to push lhe crir out of lhe tenl. 1 mcrkes the tent lighter so thol you
can get it bock into ils originol bog.

I . Express the fo lowing ierms in your own words:

o) camping
b) mounioineeing
c) smeoring
d) edging
e) scole tsl

@
2. Brief y descrlbe ony two c imbing techniques which rock c imbers use. [4]
3. ln whol woys con mountoin c imbing b,e o dongerous aclivily? l2l
4. Siole ony lhree climbing moves. t3l
5. n orienleering, what does b ue represent on mops? lll

. Advenlure gomes ore aclivilies whlch ore done cluring lelsure tlme cwoy from
our homes.
. C imblng crncl obseiing mounloins crre sorne of lhe advenlure oclivilies.
. Woler bosed oclivitles cre fishing, conoeing ond soiling.
. During cornping, we must ccrry relevont equlpmenl thal we will need to use
such os flrsl oid kil, food, clothlng ond 1ents.
. Oienleering ls o so colled mop reading.
. The skllls which ore required in orienteering include using o composs, ond mop
reodlng.

bowmon ihe person who siis ol the froni of lhe conoe

compsile the p oce where complng ls done
conoeing o po| g oci. -, -'o .o.e ^ o.i-g o conoe u.i-g
poddles
descending going clownwards
Iishing boil onything used in cotching frsh, for exomple, worms
horizontol grid lines horizonlol lines found on the rnop
mountoineering ihe sport of climbing mountoins
orienleering on octivitywhere mcps ond composs ore used to get to
ploce
sternmon the person who sits ot the bock of o boot or conoe
lension when o rope is tight ofter pulling
 I
Multiple choice
Choose lhe correct onswer.
l. Which conoeing stoge involves corrying the conoe io the woter body?
A. Paddling B. Lounching C. Recovery D. Cotch
2. Which of the following coptures ihe conoe paddling stoges ln their correct
order?
A. Cotch, pull, recovery, feather
B. Feother, cotch, pull, recovery
C. Recovery, cotch, pull, feother
D. Pull, cotch, feother, recovery
3. Why should site seleclion for comping be token seriously?
A. To ovoid sites which pose dongers to ihe comper.
B. For compers to get fancy si'tes.
C. reduce'lhe costs of using expensive siles.
To
D- enoble compers to buy tents which fil their desireci site.
To
4. When setting up qtent for comping, where shou d your doors be focing?
A. Away from the direction of the wind.
B. Facing the direction of the wind.
C. West.
D. South West.
5. Which are irnproved by mountoineering?
skills
A. Mop reoding, tent pitching ond running.
B. Edging, mop reading cnd bolonce.
C. Boloncing, mop reodingpnd tent pitching.
D. Boloncing, co ordinoiion ond strength.
6. Whot is the difference between edging ond smeoring in the use of feet?
A. Edging is used when you do not have foot bolonce while smeoring
involves relying on the big toe for bolonce.
B. Edging is done on both feet while srneoring uses one fool for bolonce.
C. smeoring is used when you do not hove foot bo once while edging
involves relying on the big toe for bolonce.
D. Smeoring uses honds ond feet for bolonce while edging uses feet on y.
7. Whot is scole?
A. The octuol distonce or size of on oreo on ihe ground.
B. The relotionship between the size on the mop ond the oclual size of on
oreo or distonce.
C. l:10000
D. An instrumenl for occrling p oces on cr mcrp.
B. The beginning of the direclion of lTove orrow on o composs is ccrllecl a

A. composs line B. index line C. boseplote D. nnognelic neeclle

9. Whol cloes the sccle I :l 000 meon?
A. I ceniimeire on lhe ground is equol to I 000 cenlimelres on paper.
B. I cenlimetre on poper is equol 10 I 000 centimetres on the ground.
C. I fooistep is equal to I 000m.
D. I cenlimeire con be multlpiied I 000 tirnes.
10. The orienting crrrow shou d o wcrys point
A. north B. south C. eost D.west

Answer lhe following queslions in Iull.

l. Stale crny two excrmples of bail used in frshing. ttl
2. Whcrt is the norne of the fronl porl of c ccnoe? tll
3. Why is the kneeling posiiion the safest poddling position? l2l
4. Complete lhe following lobLe on c imbing moves.

Monllinq t

tsl
5. Stale the four stoges followed when poddling o ccrnoe. I4l

6. Brief y describe the pose shown in lhe piclure. t2l

@
 Locomolion

L exp ore re otionships wilh porlner, group ond opporaius in ba ances, weighl
trcnsfer ond spoce.

Gymnoslics octlvilies prornole heo lh ond ltness. I o so irnproves our know edge
of brocly movernent ond how bocly parls moy be used in vorlous physicol
oclivllies such os gomes, moss disp ays, and oquotic ski s.

ln gymncstics, we do clifferenl lypes ol physico oclivilles. Gymnostics invo ves

locomolion ond bcrlonces using body parts. Locomotion is rnoving from one poinl
to onoiher using diff erenl body porls. Other octivilles invo ve boloncing crnd
forming body shcrpes. Wormup is lmportont to prepore the body for octlvities lo
fo ow.
Use of opporotus in gymnoslics

We use apporotus in gyrnnostics when llo onclng cnd moving. Some of lhe
opporaius used in gymnoslics ore ropes, benches, hoops, o vouting llox ctnd
melar barrs

The followlng oclivities ccn be used lo lrnprove locomotion cnd bo oncing in

gymnostics.
'l
. wresller's bridge
. With a portner, make cr bridge shope
with your body as shown in Figure 21.1.
. The performer lles on the bock on the
mol wilh knees benl ond feel f oi on
lhe f oor.
. Open knees ond point toes oulwords.
. Arch bocly lo bolance your feel ond
heo d.
. Allow your pcrrlner to slide underneolh
wlthoul louching you.
. Pcrlner mokes o bridge ond you move
underneclh.
Continue the oclivily. Flgure 21.! A wrerller'3 brldge

2. Ashide voull
Work in poirs in this oclivil\,.
Your portner bends his/her body to
touch the onk es.
His/her legs musl be kepl oport ond
straight.
Run three meires loworcls your portner.
Ploce your honds on lhe bock of your
portner.
Push your body up crnd over ycut
porlner. Figure 21.2 Asldde vdull
As you go over, keep your iegs slroight
and ioes pointed.
Lond on your toes ond bend your body
so thal your poriner wiLL voull over you.
Coniinue the ociivlty.

3. Forword rolling into o hondslond

Stond with feet shou der width opari
ond ioll forword.
Arch your kr,ody to roll forword into o
hond bo once.
Portner 10 support your bocly os you
bc cnce on one hond. FlEUre 21.3 Forword roll to hondslond
Hold on to ihe position for three
seconds.
 4. Moving choir
Slond in poirs bock 10 back.
Bend your knees os if sltting on o choir.
Lock your crms.
Move sidewoys cs one person for lhree
metres and bock.
5. Double bockword roll
Flgure 21.4 Moving choL

Flgure 21.5 Double bockwqrd roll

Slorl in the doub e forward ro position os shown in Figure 2l .5.
Porlner slorls by:itting crncl doing o bockword ro .

At lhe sorne lime. llf i poiner A's feel bcckwords, place lhem ol-l ihe mot so
thol he/she con stoncl lo do a bcckword ro .
Continue ln thls woy ond count the number of bctckword ro s you con clo.
5. Slqnd in order gome
. Form tecms of aboul 6 plcyers.
Eoch lecm uses one bench ond stonds on its
.nide rlOC-'. Or. o Oe i1g o
bali bockworcls. ^n.,e Oo
Onc-- you hecr lhe signol ,Change
crrrcnge yourselves according to height
slarting with lhe shorlesl. wilhout fcrlling off.
You ccn oTrcnge yourselves in the nexl
signols according 10 your blrthdoys. or Figure 21.6 Slond in order gome
ncmes in ct phobeliccl orcler.

I . Find frve differenl woys of moving ond boloncing with your poriner.

7. Bock wolkover oyer o bench

Work in pctirs.
Plcrce two gyrnncrslic rnols oveT benches
os shown in Figure 21.7.
Slond on the rncrl wilh you!- bctck lo the
be n ch.
tigure 21.7 Bock wolkover over o bench
 Lle bock so ihoi your bock is on iop of the bench.
Tit your heod bock. reach bock overhead with your hands.
P oce polrns on the mot wllh f ngers poinling towards the mcrl.
Put your weight on hcrnds ond rolse one eg pushing off with the olher 10 cl
ha nclsta n d.
Push off with honds oncl slond.
8. Dive roll ond slroddle in lhrees
Form groups of three members 'A', B'and
'c'.
'A sloncls focing B .

'B ro s c bcr lowcrrds member 'C .

'A clives over lhe bcr cnd cloes c forwcrd
to
'B ju rnps over'A'.
'C ro s lhe boll lowords 'B who wi do o
forward roll.
. Coniinue ihe gome.
F yncn'rid huiicting
Pyromlds are bolonces which are done by lwo or more peop e. Differenl lypes
of bolcrnces oncl bocly shcrpes ore formed. Durlng pyrcrmlcl formalion, slronger/
blgger payers must be used crs supporters or boses of the pyromids. Shopes
formed duing bcrcnces ore descrlbed os eliher symmelricol or osymmeiricol.
Symmetrico bc onces form shopes whlch ore lhe some on both sides when
dlvlded into two ports. Asymmetriccr bc onces form shopes which ore not the
so-e ^|end'.ided 'o ooo's.

1. Bolonce on honds
. Work in poirs.
. The heovier partner lies on
the bock with egs roised.
. Stand neor your portner's
heod with your feel on his/
her po ms.
. Hold onto your portner's
feet.
. Your porlner pushes you
up.
Bcr once on your pcrlner's
hands and slrelch orms
sidewoys.
Ho d on to lhe bo once for ,) b)
oboul 3 seconds.
2. Thigh slond bolonce
Form groups of three peop e of equo
sizes.
,Le boro-. e , or n i- Fg-r^
"ro,t,e
21 .9.
The lwo supporting partners rnusl form
o so id base by moking sure thal their
egs are c1s1ride.
Chonge roles.
Bc once for 5 seconds.

3. Suppoded heodslond flgure 21.9 Thlgh siond bqlqnqe

Form groups of 5 rnernbers.

Drc! r:.a 'L e bolo-ca .ro^n Tq. e
21.14.
Heovier mernbers shou d forrn the base
of the bo onces.
Whie the lve members of the group
crre forming the ba ance, ct sixih
member ccrn ossisl.
Hod the bolonce for 5 seconcls ond
carefu ly dismontle. To dismanlle is lo tlgure 2'1.10 A supporled heodslqnd
pull aporl.

Flgu!-- 2i.:1 d. tr!yrcrrid

4. Lorge group pyromid

. Form groups of I2 members.
. Practise the bolonce shown in Figure 21.1,l.
. Hecvier members should form the bose of the bolonces.
. One member of the group will ossist the other ployers to form the three sets
bolonces.
. Hold the bolonce for 5 seconds ond corefullv dismontle.
1. Moving gool posl
. Form groups of lhree ployers of equcr size.
. Bui d o pyromid cs shown in FiE[e 2] .12.
. Move forwcrds ond bockwords ond hold
the pyron'rlcl for lve seconds.
2. Leoning hondslond
. Forrn groups of four gyrnnosts of equc size. flgurc 21.12 A moving goqlparl
. Buid o pyrcmid cs shown in the picture.
. Stronger players shou d be used cs bcses or
supports.
. Ho d the pyromid for flve seconds.
. Try to move oboul 2n-r in thot posilion.

A rouline gymnostics is o combinolion of

in
gymnostics octivilies which ore done fo owing
o potlern from one slolion to lhe lasl slotion.
Gymnosts con combine ro lng, skipping, dlving
ond bo onces. The rouline shoulc{ siart wlth simp e flgure 21.13 A pyromld
crclivities movlng on lo more comp ex aclivilies.

Deslgn o gymnoslics patlern mode up of four movemenl ski s and boloncing

skills. Proctise and demonstrole your pottern.

Exercise 1

l. Exp aln ony two ocomolion octivities done by gymnosts. l6l

2. Name any two opparotus used in gymnoslics. 12)
3. Whoi is o pyromid? trl
4. Brief y expioln ihese ferms:
ol o gymnostics roullne
bl symrnetricol pyromids
c) osymmelriccr pyrornids t3l
5. A bo once where lhe body is orched ond supporled by feel ond honds is
co ed ltl
6. il imporlanl lo hcve o
Why is solicl or strong bose when executing
pyromids? 12)
. Gymnostics octiviiies promote heolih ond frtness ond improves body movement.
. Health ond sofety is importont when doing gymnastics to ovoid injuries ond
spreod of diseoses.
. Different ocornotion oclivilies which con be done in gymnoslics ore: sofety
fcrlls, forword belly roll c!nd bock 10 bock roll.
. All the skills we eorn in gymnostics musl help us in pyromid buiding.
. ln bui ding pyromicls symmeiricol and osymmelricol shopes ore formecl.
. Afler learning vorious gymnostic ski s we shou d be able to form gymnastics
routines ond clemonstrate lhe skils.

Choose lhe correct onswer.

l Which octivily is an exomp e of locomotion?
A. Heodstoncl B. Hondsiond C. Rolling D. Shoulder boLonce
2. A in gyrnnoslics is o cornblnation of gyrnnostics activities which
are done following cr poilern from one slolion to the Losl slolion.
A. plece B. routine C. sequence D. ocomotion
3. balclnces form shctpes which ore lhe sorne on both sicles when
dlvicled into two parls.
A. Symmeiriccr B. Asymmetrico
C. Split D. Slngle
4. -Which of the following is noi o ocomolion oclivily in gymnosljcs?
A. Foftvord-roll B. Div]ng forword ro
C. Wrestlers bridge D. Carlwhee
5. Whol is the bo once shown in the diogrom ca ed?

A. Pyromid B. Heodslcnd C. Height D. Wcrll

6. Why is il irnportonl to hove strong gymnosls cs boses in bcr onces?
A. 1 mokes a bcr cnce slond ond ovoicls folls.
B. Becouse stronger gymncsts do nol fee paln.
C. So thot ihe stronger gymnosis furiher develop their muscles.
D. t enobles weoker gymnosts to go further up in o bolonce.
Use the ioble be ow to onswer queslions 7 10. Motch the piclures shown 10 the
correct ocomotion octivities listecl in A. B. C and D.
7. A. Wrest er's bridge

B. B. Astride vault

9. C. Double bockword roll

10. D. Forword rolling into

hondstond
Answer ihe following queslions in full.
l. Delne these lerms:
o) ocornolion
b) gymnoslics routine l2l
2. denlify ony 1wo locomolion oclivities that can be used in gymncstics. t2l
3. Brief ly explain why wcrm up is importcrnl in gymnostics. 12)

4. The bolonce shown in lhe piclure is tll

5. Whcrt is the difference belween cr symmelricol ond osymmetrico
bolonce? 12)
6. A ba once where the body is orched ond supporled by feel ond honds
is ca ed tll
 End of Sporl ossessmenl

lnslruclions
'1. Answer oll questions.
2. Choose the conecl onswer.

ore strotegic positioning of ployers in o gome.

A. Formotions B. Toctics C. Gome p ons D. Ploy-mokings
2. gomes involve ot'iocking the oiherieom's ploy oreo.
A. Torgel B. lnvosion C. Striking D. Adventure
3. The fo owing ore honclba positions except cr
A. circ e runner B. left winger
C. centre bcrck D. slriker
4. Whot is lhe olher norfe of a cenlre p oyer in hondbo ?
A. Midflelcier B. Defender C. Ploymoker D. Goa keeper
Ihe obilily to move fost in order to receive o boll is _.
A. invosion B. posiiioning C. reoction D. dribbling
6. Which one is nol o torget game?
A. Cricket B. Pin bowing C. Archery D. Darts
/. Single oui the correct pcir coi-rsisting of combol gomes.
A. Boxing oncl cricket B. Tennis ond Wushu
C. Boxing ond nelbcrll D. Boxing ond Judo
8. Toekwondo is o combol gome which storled in
A. Zimbollwe B. .lapan C. Chincl D. Mo owi
9. What is lhe nome of the Wushu
stcnce shown in the picture?
A. Tiger stonce B. Fighling slonce
C. Horse riding stonce D. Ready slonce
10. Which of the foilowing ski s is nol ollowed ln boxing?
A. Punching B. Kicking C. B ocking D. Jobbing
ll. A slroke for power in vo eybo is colled o _.
A. srnosh B. volley
C.
spin D. serve
12. The shot shown in the picture _
A.
drives o eg side boll furlher
B.
b ocks the boll from hitting the stumps
C.
uses the speed of the boll insteod of
the botsn]on's power
D. relies on moving bock on the bock
eg
 13. Which stolement is fotse of Frisbee golf?
A. The score is the amounl of throws ii tak_^s a p oyer 10 gel lheir Frisbee
into the hoop.
B. You win by hcrving the owesr score.
C. You win by hoving the highest score.
D. The torgeis used in Frisbee golf ctre cct ed ho es.
14. Which canoeing sloge invoives cofiying the ccnoe 10 lhe woler body?
A. Padd ing B. Lounching C. Recovery D. Colch
15. Which of the fo owing ccptures lhe ccnoe pcrcldling sloges ln
lheir correcl
order?
A. Cotch. pu l, recovery. feolher
B. Feather, recovery, pull, coich
C. Recoyery, cotch, pu . feather
D. Pull, catch, fectlher, recovery
16. A cross bollecl fronl fool shot poyed lo ct ow bour.lcing bclll is
co ecl o
A. slroighl drive B. bock fool clrive
C. sweep D. fronl fool defence
1 7. Why is it imporlcrnl lo carelully choose
on environmenl for
A. To ovoid siles which pose dongers to lhe camper. camping?
B. For cornpers io gei fancy siles.
C. To reduce the costs of using expensive sites.
D. To enoble ccmpers to buy tenls which ll iheir clesired site.
I B. Whlch one is o lechnique used in mounloin climbing?
A. Correct use of feet B. Dribb in.)
C. Holding on to surfcces D. Front ste"p
19. Whlch one is not o ciimbing move?
A. Bcrck step B. Slde pu C. Monl e D. Smosh
20. The beginning of the direciion of lrove orTow on o compcss is colled o

composs line B. index line

c. bcseplcrte D. mognetic need e
21. refers to the re olionship belween the size of c map ctnd the octuol
ploce on the ground.
A.Esiimolion B. Direction C. Scole D. Composs
22. Whcrt ls lhe odvcrf lage of the bock slep in mounloineering?
A. I provicles good high footho ds.
B.ll strengthens your grip.
C.ll mcrkes it easier 10 rest.
D. I uses limbs on y ond resls other pclrls.
23. The beginning of the clireclion of lrove orrow is ihe
A.compass ine B. inclex line
C.boseploie D. mognelic need e
 n o wresl er's bridge, lhe loes m pornT
A. inwords B. outwords C. upwords D. sidewoys

25. The ocomotion ccllvily shown in the dlogrom is collecl

A. a wresl er's bridge B. on oslricle Yau t
C. a hond bolonce D. moving chcrir

lnslruciions
Answer oll lhe questions.
I. Exp crin ony one striking shol in cricket ond highlight lhe circumstonces uncler
whlch i1 is successfu y 1oken. t3l
2. Briefly exploin ony one slroke usecl ln net gcmes. 12)
3. Exp oin why o wrest er's hands shou d o wcys be kepl in fronf. 12)
4. Whai ls lhe interpreiollon of lhe sco e shown on lhe diogrorn? l2l

Nome lhe parts I 3 shown on the compclss.

Slole ony lwo mounloin climbing moves.

7. Which pyrcrmld is shown ln the pjclure obove?

I. Design a model of o soccer pitch ond show the posilions of one tecm
o f ormction of your choice.
2. Demonslro1e ihe:
. forehcnd gip in bcrdminlon
. ihe Wushu movemenls shcwn

Work in grouDs of lve using the map of Yout schoo

Loccrle hidden objecls within ilve minules.
 op

I ffi
STUDY AREA 3: MASS DISPLAYS

Bockground ond performing music

record music lhot con be used os bockground rnusic ln re ction lo given

lh en'res
cornbine own songs ond recorded rnusic lo be used as llcckground rnusic in
re clion to lhemes.

Various inslrumenls con be p oyeci ir: give bockground music for Moss Disploys
pedorrnonces.

Moss disploys o perf ormo nce where orgegroupsof peop e perform os one tecm
ls
showing differenl movements ln re otion to muslc cnd crrt. Moss displcrys ore done
on diff erenl occasions ol schoo , clistrict, provinclcl ctnd nolionol ieve . Moss clisp ays
help 10 improve hea th ond llness. They o so he p us 10 1e slories oboul peop e s
cullure, hislory ond presenl ife. They o so provide enlerlalnrnent lo people. Tcrble
23.1 shows Moss disp oys evenis.
Toble 23.1 Moss dilplqyi evenls

Aworeness compoigns

Music is imporicrnt in moss clisploys becouse it nrokes the pedoTTncnce more

inlerestlng. t enobles the peformers to do clifferenl Tnovemenls ond show the
theme of the perforrrclnce. The bcckground music can be ployed from inslruments
or recorded rnusic using c radio or cl sound device.

ln rnoss disploys, themes ote yery importonf. Alheme ls on ideo being represenled
by the pedormance. Muslc ensures thot the theme is communicoted eosiy lo the
audience.

Cholrs con sing songs for mass disploys performonces. The sound of music cc{n
be used to guide the performers when rnclrching, doncing or doing gymnoslics.
Music used in mass cllsploys con b,e ployed from vcrious lnstruments re oted to o
pcrtlcu cr iheme.

Ihemes for bockground music

Moss disploys are mcde up of music from different sources. The rnusic con be from
o recorded souTce or from a bond. The moss disploys performonces ore usuclly
clone following o theme. There ore various themes or topics thot we con focus on
os we perform to educate ond entertoin ihe oudience.

Themes ore usuolly chosen from notionol issues, events or whot we see hoppening
on o doy to doy bosis in our communities. The most interesting themes are on whot
ihe communities ore fomilior with or interested in.
Choir singing Police band performlng

To moke the performonces more exciling, performers con even use music which
is populor in the country. Pedormers con clso compose music thol is interesting to
the oudience using ony theme.

t. Give excmples of ihenres thot you con perform in o mclss disp ays
pedorrnonce for your closs.
2. Suggest songs thai you con sing for such o pedorrncnce.

After choosing your theme, the next step is 10 choose the music ihol is suiiobie for
lhe theme. There ore differenl woys of coming up \^/ilh the music for ihe lheme.
We ccn either use music thol hos o reody been composed by olher musicions or
we ccrn compose our own music. Table 23.2 below shows differenl themes ond
lypes of recorded ond unrecorded songs thol relote 10 thot theme.

Farming Kusorimo
Tourism Come lo Victoria Folls (Ruvhuvhulo
sisiersJ
HIV ond Aids Chenjererc upenyu {Vorious ortists)
Iodii
(O iver Mutukudzi)
M-,Lr.nP v\ o^gL ,tolo oipo.ro
(Progress Chipfumo)
Gwengwendere (Pcrtio Gwonzuro)
Rope Moidorirel (Victor Kunongo)
Maisirnbo {Enzo sholll
Liberolion wor Chochimurengo iste a Chiweshe) Moruzo imi
 Heroes

n ocldilion 10 lhe songs from lhe fclrniicrr music thol hove been mentioned in
Toble 23.2, we con compose ouT own songs.

Cor.rposing rnusic !s ihe process of creoting or writing a new piece of music either
vocol or inslrumenlal. To compose songs, follow the sleps be ow:
. Creale o litle bosecl on the theme lhol you ore using.
. Ask yourself questions re aled to lhe theme.
. Choose cr song slruclure - verse, chorus, bridge.
. Choose a suitob e tune for your song. You con creole o new lune oT use o lune
from o known song.
. Answer o question ln c verse ond cn imporlanl issue in the chorus.
. Sing the song thot you hove composed. You con clso use inslruments.

lercise l
Answer the following in full.
I . Whoi ls a iheme? It l
2. Stole two reosons why o lhenre is lmportcnt in rnass dispays.
3. Ncrme lwo occcrsions where rnass dlspLoys cre performed internolionolly. [2]
4. Exp ain the use of bockground music ln moss dlsploys.
5. Give iwo notionol events where rnoss cllsploys con be performed.
Choose the correcl onswer.
l Which slalemenl correclly deflnes mass disp oys?
A. A performctnce by one or two peop e.
B. A perforrnonce by orge groups os one, showcosing djfferent moveTnents
in relotion lo music ond orl.
C. A perforn'rance by ct sma group using music they have recorded only.
D. An ideo represenlecl by a perforrnofce.
2. Whlch of the fo owing is a benelt of mass disp oys?
A. lt improves heollh oncl fitness whie enlertoinlng people.
B. ll irnproves llsiening ond waiching skl s.
C. I enab es perforlr]ers 10 do differenl moves.
D. t hos diverse music forms.
3. Whal is the ro e of music in rnoss disploys?
A. Music mokes a performonce lasl longer.
B. Music mokes o performcnce more enlerioining ond inleresting
C. Music increases lhe number of perfoTmers.
D. Music rnclkes o performonce suite o members of lhe oudie|ce.
4. Which of lhe folowing ls an lnlernoiiono evenl?
A. Roadshow B. Sporis doy
C. ndependence dcry D. Wor d Cup
5. Which is the odd one ouf?
A. Speech ond prize glving doy B. Sporls doy
C. Forming D. Aworeness compoign
6. An ideo represenlecl ln o perforrnance is colled al
A. sermon B. fctrming C. lheme D. hint
Which lheme is depicled in the song 'Senzeni no'?
A. Rape B. Fcrrrning C. Celebroiions D. Heroes
B. Which ore the two mctin souTces of rnusic used for o moss disp oys
performcnce?
A. Your own music or music composed by other musiclclns.
B. Muslc composed by nnusiclons cnd rnusic compcnies.
C. Guitors ond plcnos.
D. Guitars oncl mcrrimbcts.
9. Plck out lhe lisl contoinlng seclions of c song.
A. Thenie, verse, sermon B. Theme, speech, moss disp CYS
C. Verse, chorus, bridge D. Tune, beol ond ahorus
10. How ls the theme reloled 10 the process of composing a song for a
performonce?
A. The theme inf uences lhe lyrics oncl iille of ihe song.
B. t delermines how ong o song wi be.
 C. The theme delermines lhe number of peop e to sing lhe song.
D. t diciaies if ihe song wiii be recorded indoors or outdoors.

Answer ihe following queslions in full.

l. Deflneolheme. Itl
2. Exp ain how Mcss disp ays irnproves heolth ond fiiness. 12)
3. Give ony three exomples of recorded songs reloted to the theme of H V
ond A DS. t3l
4. slale ony four steps fo owed when composing o song. l4l

I
l
 Topic

Poflerns ond mounls

ln this unit you will:

l design shopes, plciures ond symbo s oppropriote for given themes
2. decorole shopes, plclures ond symbo s suiloble lo given lhemes
3. mount crt on bocrds or books
4. clisp ay ort depicting given themes.

n mcss disp oys, bockground ort is used to give meoning 10 the performc.rnce.

Art is very useful in moss disploys. Art gives more meoning to oll the octlvities thot
ore performed. The bockground orl' exploins the theme of movements ond music
being played. Colours, potlerns, shopes, pictures ond symbols ore used by ortisis
to explain the theme of the performonce.

Fcst,ors to consider when desi6;llii'lg theiln* t)frisea!

hert:k6lror,rmd alri
To design tr'ockground ort for o moss disploys performonce you need to know the
following:
. theme
. venue
. budget

ThF"!me

It is importont to come up Wth o theme so thot arl con showcose lhe messoge
you need to portroy.
A venue ls crploce where crn event occurs for excmp e prize giving doy. Aspecls
of the venue such crs spoce oncl ovoiobiily of e ectricity musl be consiclerecl. lt
is o so irnporionl 10 know lhe expecled oudience so thcrl ihe bockgrouncl arl is
lorge enough lo mcrke the necessory impoci.

A budget ls the ornounl of money or resourceS ovoilab e for coming up wilh

bockground o11.

l. As o class, prepore ond perform under the theme "Children's Righis" on

speech ond prize giving doy.
2. Choose or compose bockground music for ihe theme.
3. Discuss the venue ond budget for the themed moss disp oy presenlotion.

Designing lheme-bosed bockground orl

To clesign cllfferenl bockground ort we need lo uliize the eLemenls of design,
such os, ine, colour or shope. To come up with differenl piclures lhol crre exciling
for bockground ort, we need to use ditferenl deslgns. The theme delermines
whot iype of ort you con use. For posilive themes such as forming onnirersories
ond tourism, you ccrn use piclures, lellers ond differenl shcpes. However, for
serious themes such crs H V and Alcls the Liberalion wor ond rope we often use
internotiono symbois, ellers ond words. Tab e 24.1 shows pictures, syrnbols oncl
shopes occording lo given lhemes.

School onniYersory Numbers

School logo
School molio

HIV ond Aids Red ribbon plcture/the charl

Letlers

@
Tourism P;ctures of tourist resorts
Props ond souvenirs
Pictures of nolure ond wild ife

Forming Mode s of forming equipment

Charis of forming equipment
Props representing actuol forming
produce
Pictures of le ds, yields ond livestock

Rope Words ond leiters

Teol blue ribbon
White clothes lorn, with red point thot
represents blood
 l. Divide lhe closs into four groups.
2. Eoch group is crssigned one of the pictures be ow.
a) bl

cl d)

3. Sludy the piclures b-^low cnd come up wilh at eosl lhree lher.res from ihe
piclures assigned lo you.
4. Each group hos to reporf back lo lhe clcrss.
5. Discuss how you ccme up with each lherne.

Bcckground crrt con be clesigned using words. To wrile the words, use cleor
handwriting script. The or1 of wriling elters con be praclisecl using the squcres on
o graph pop-^r.

AB @ D
flfl
EF ,lYJ
frL
ild K L
$.f N @ p
AR T
UV W X
YZ
The etters ore writfen in relotionship to o squore. Dolied lines ore used in the
clrowing of eoch letier.
Fqclors lo consider
bockground orl

Forbockground ort to be effeclive il hos to be visib e to the oudience. Co ours used,

the lexture of rnaieria s, props shou cl c be clectr to the oudlence. Bockground
ort sizes con help to lmprove visibiliiy.
Bigger props ore oflen used to ensure oll
crudience con see cleorly.

When choosing o colour in theme bosed

bockgrouncl crt, you need 10 consider
inlernctional colours for ihe iheme, for
exomple, for HIV/A DS it is red, breost
ccncer is pink crnci sexuo crssoult is teo b ue.
A
Ihe HIV/AIDS inte.nolionol symbol

Olher ihemes ore genercr y deplcl-^d by certcrin co ours, for excJrnp e, ogricu lure
and lhe environrnent, ls green. Cu lurol expeclcrlions in ncllgenous Re iglon
rnusl be lhoughl of crso. n some
Zlrnbcrbweon cultures, recl is not worn
cludng lrodiliono ceremonles iherefore
bockground arl for a iroclitiono therne
shou d noi inclucle red.

Sel clressing is the sloge on which lhe

performonce wl be done ond il o so
inc ucles lighling. lf a mcrss disp oy is
o night event. we con use coloured iights to moke lhe bockgrouncl ort more
spectoculcr. Use of shiny moteriols such os shimmer oncl gliller ccn moke the
background ort very beoutiful.

Wrile slolernenls bosed on ihe

theme 'FARMING TO FEED THE NATION'.
2. n groups of 5, design poslers for backgrouncl arl for disp oys ot lhe school
sporls doy ond prlze giving doy.
3. Mcurl your work on monicr ond disp cy lhe work if closs.

@
Answer lhe following in full.
l.Nome 3 foctors to consider when designing llockground ort. I3l
2. Exp oin why bockgrouncl orl ls imporiol.l l ln mass dlsp crys. t3l
3. Whlch symbo s crre usecl crs bcckground orl for the theme H V ond Aids? 12)
4. Whlch co our clepicls breosl ccrnce, lrl
5. The co our shou d nol be inc uded in indlgenous cerernonies
lhemes. trl

ossessmenf

Mulliple choice
Choose the correcl onswer.
L The imporlonce of orl in mass displays is thot it gives more to the
ocllvliies performed.
A. size B. music C. meoning D. formcrlions
2. The fo owino cre factors to consider when designing bockground ort except

A. theme B. music C. budget D. venue

_ is the omount of money or resouTCes ovcrilable in order lo come up
wilh backgrou nd orl.
A. Debl B. Budget C. Mon-^y D. Art
4. A recl ribbon plcture or chcrrl bockgrouncl represents which iheme?
A. Tourism B. Schoo Anniversory
C. HIV ond Aids D. Forming
5. ls lhe stoge on which lhe performonce will be done.
A. Set dressinc B. Theme C. Phose D. Music
6. Whjch inlerncriiono colours speok io the sociol ill of rope?
A. Oronge B. Novy b ue C. Red D. Teol blue
/. Whlch theme ls the picture ikely to represenl?

A. Tourism B. Rope C. Agriculture D. Wild ife

The folowlng ore foctors to consider when decorolino theme bosed
bockground art except
A. vislbiity B. shope C- co orrr choice D. sel dressin.J
is o foclor which rnckes bockground ort effeclive.
A. Visibiity to lhe oudlence. B. Speokers used for music.
C. Distonce from the gote. D. AudibiLity.
-
10. Whot determines the type of ort used in o performonce?
A. Stcrge B. Coslume C. Theme D. Music

Answer lhe following in full.

l. .-
gives more meonlng lo lhe crclivilies thol ore perforrned in Moss
disp crys. ltl
ond
2. Co ours, shopes, pictures ore used by ortlsls to exploin
meoning of performctnces. tl l
3. To design bockground ori for Mcss disp oys you neecl lo know lhe
ond venue. 12)
4. ln serious thernes such os H V cnd Aids, iberolion war and rope we oflen
use internotioncr symbo s ond tll
5. Which co our is nol worn during iroditioncl ceremonies? lll
6. Stote ony 1wo background arl--,.
thol con be used for o touism theme. 12)
/. Slole lwo exomples of designs used in crecrling bockground ort. l2l
 Topic

Movemenl ond rhylhm

ln this unit you
L chcrnge space ond direclion wilh vorylng rhythm.

Floshbock
Movements performed ln mass disp crys follow the rhythm of music oncl con be
repeoted over ond over. Rhythm ls lhe repeoted pottern of sound.

rhythrn orenc frle formation rhythm

When perforrnlng in moss disp ays, performers hove io rnoke sure thot a lheir
movemenls ore fo owing the rhyihnr of the music. Rhyihrn is a pottern of the beal
of lhe music. The obilly to moke such movernenls is a skl thot you must Leorn.
Severo ccllviiies ccrn be proctised to improve skl s lo move to the rhythm of lhe
music. The fo owing ocllvlties con be usecl lo improve your movemeni and rhythm.

I . Figure 8 morch formolion

tlgure 25.1 tlgure 8 morch formolion

. When the music slorts, foilow the leoder morching dlagonolly clcross the otencl
10 the opposile corneT, crround lhe end morkels
. Folow the eocler across lhe other cllogono s oncl oround the rncrrkers ot the
other end.
March lhe flgure I pcrller. in ol cllreclions.
Performers must stcry in flle order oncl musl not overtoke cnyone.

2. Aerobic wove formotion

Flgure 25.2 Aeroblc wqve formollon

-
L Mark lve porallel lines on the floor ctbout 5 meire apcrl.
2. Form woves of six lo len pedormers mcde up of llo I boys ond giis
3. Performers musl sland o ongslde eoch other behlnd ihe slcrling line ho ding
ibbons, ba s or f ogs.
4. On the signo Go , the flrsi wove sprints to the flrsi lne ond touches lt with both
ha n ds.
5. They return lo lhe starting ine and louch lt ond then conlinue to run ond louch
olher ines ln the some woy.
6. When the lrsl wove lnishes, ihe seconcl wove wi sprinl unti they finish. The
other wcves will run in lhe some woy unll they fnish.

3. Aerobic hoops

Flgure 25.3 Aerobic hoopt

 Eoch performer gels o hoop ond p oces il on lhe grouncl in c column fonnction.
Holcl o c ub using lwo honds in front of your body. When the music storls, jog
three limes insicle lhe hoop.
Step the right fool oul to lhe rlght side. Siep the efl foot inside ond then right
foot into the hoop.
Donce to ihe rrusic by moving your waisi sldewoys three limes. Step the eft
foot out lo the eft side. Repeat the crcllvily four limes.
Grond morch

. Sland in two files divided inlo boys ond girls. Each l e shou d hove l0 performers
along the sides of the oreno cs shown in Figure 25.4.
. Ho cl pieces of cloth of differenl colours.
. When the music stctrls march foruvord in lurns to the fool of the oreno wo\ ino
your piece of cioth.
. Turn lhe corners.
. Performers from the clifferenl l es join and morch in poirs through ihe cenlre lo
the end.
. Keep on marching unlii you join the olher performers in your l e.
. Keep on morching to the rhythm of music until o the performers hove hodtheir
chonces.

5. Group rope jumping

t. Gel inlo groups of four.
2. Eoch member gels o jurnping rope.
3. Slcrncl in ihe side by side posilion
ho ding your jumping ropes.
4. Turn ond lump ropes ct the sctme time
'ollo\^ing I-e ,h, rn- o[ n . i .ro*
the rodio.
5. Forrn iorger groups ond demonstrote
the octivity using cny music of your Figure 25.5 Group rope lumping
c hoice.
Exercise l
Answer the following queslions in full.
I . Whot is rhythm? 12)
2. Exp oin how lhe oerolllc hoops aclivily is performed. t3l
3. Nome different equipment used when prociislng rhylhm ond movemenl. l4l
4. Slole ony two dlfferent lypes of music whlch con be used ln rhythm oncl
movernenl. 12)
5. Explaln the sieps thol con be fo owed when performlng the grond rncrch.
tsl
 Choreogrophy
ln this unit you will:
l. peform cha enging level vorictions
2. perform cha enging rhylhmic voriotions.

Floshbock
Moss displclys are rnode up of c voriely of movei-nenls 10 show ihe iheme beif g
disp ayed. Choreogrclphy is moventenls ihot ore demonslroled by performers
in moss displcrys.

O .no,.og,opny

Choreogrqphy is the skill of orgctnising performers during o perfoJ mcnce in crn

oreno. ll lnvolves moving 10 music using differenl pcrltelns. When prepc]ring for
choreogrophy, you musl moke sure thol you choose o theme, for exomple,
unily'. For any porliculcr theme chosen, lhe peTformers hove 10 loke nole of lhe
fo owino:

Background music for entry, periormonce and exit,

Bockground crt such cs bonners ctnd piclure books.
Equipmenl such os hoops, flags, bolls. umbrellos. sticks and bc oons
Exercises such os bo cnces, crnd dancing
Clothes for the performonces such cs lrocksuiis, t shirls and shoes.

A these hove lo be reloled 10 lhe iherne. The following piclures show some of the
movemenls that con be choreogrophed.

Figure 26.1 A choreogJophed one polnl bolonce ond heodslond bolonce presenlollon

@
The perforrners ore using ba s
for their cllsploys. They clso use
differenl bcrlonce formclions for
lhe disp oys 1C, be more exciting.

The pedormers in Figure 26.2 ore

dancing while bo oncing c ay
pols. Their movements fo o!^,, lhe
rhylhm of the music oncl lhey do Flsure 26.2qnTrqdltlonolfemqle dqnccE dqnclng wlth
clqy poh their hoqds
lrodillonol do nce movements.

Gymnosls lrl Flgure 26.3 ore

demonslraling bo onces forming
pyramids. These llo onces crre
cnoreogrophecl lnlo cr roullne
forrned fo owing lhe rhythrn of
music ond o given theme. The
gymnosts work togeiher for lhe
success of lhe pyramid. Pyramids
crre usuo y used as symbo s for
u nlty.

Rgure 26.3 Gymnqsh dolng q py.omld

l. Practise lrodillono donce rnovernenis balcncing cr bosket ot other

lrodilionol opporotus.

Duing choreogrophy differenl exercises crnd formctiofs colr be used.Ihe exerclses

ore done using equipment such os fLcrgs. hoops, bo ! onci clulls. The fo owing
crctivily con be proctised uslng differenl equlprnerrl.

I . Form l0 columns. Stond holdlng pieces of ciolh for the lrst co umn while lhe
next.o umn ho ds c ubs.
2. Fo owif g the rhythm of ihe muslc, Tnorch cn lhe some spol.
3. The lrst co umn will rcrise thelr pieces of c olh cbove lhe heocl.
4. As they ower the pieces of clolh, lhe next co umn wl lift their clubs obove
their heods.
5. This ls imitoted by oll the olher co umns unti every co umn hos hod its turn.
6. Ali lhe co umns will now rnorch forvvord slx sleps and then turn io lhe righ1.
7. Stop ond repeot the wove by roising ond owerlng the c olhs ond c ubs.
L Morch ond chonge direclion unii you ore back to the sloriing point.

Exercise 1

Ansvyer the following queslions in full.

I . Whot is choreogrophy? lll
2. Slole any lhree foclors lo loke note of cfter chooslnq c iherne for your
choreogrophy. I3l
3. Name lypes of equipment used in gyrnnctslic exercises for Moss
disp ays. [4)
4. A bolonce formecl by a group of gymnasls ls colled a tll

5. Nonne lhe bo onces being performed in the picture. Irl

 Formqlions

L disp oy lhrough formotions ihot depict educotiono , socio ond econoTnic

ssues.

Moss disp cys ore mode up of differenl forrnolions wrrich glve meoning of the
performonce to the oudience.

Mass disp ays ore performonces done by c orge group of people working logelher
10 educcle ond enlerloin lhe oudience. ln Moss disp oys, groups of peop e perform
clifferent movements folowing ihe souncl of muslc ond their perforrnonces ore
supported by bcrckground orl. Dlfferenl formclions ore used in o Moss dlsp crys. A
formolion is on orrongemenl of performers ln Moss disp oys. Formolions ore used
oi ciifferent slages of Moss disploys performonces. The stoges for Mass disp oys
inc ude lhe entrcnce, performonce ond ihe exil.

Types of lormotions
The formcrtions used in moss clisploys ore clossifled as simple clnd cornp ex
formolions. Simp e formaiions inclucle the l e, co umn. oblique, circ e ond squore
formolions. Comp ex formotions include the stor ond the flower formolions.

lhe fo owing formolions con be used for entering ond for exiting the oreno.

fbure 27.1 tlle lormstlon

Files ore formoiions where the gymnasts sland one behlnd the other.

Co umn forrnolions cre crrongements where doncers stond side by sicle.

The simple formotions used in entry ore mecnt to maintoin order ond encourcge
the use of spoce.

ln the circ e formotion, gymnosls slond o mo eoo-g-f ^ neo'o -,(e.

Differenl formotions which con be

used during o performonce crre shown
in Fig\-)rc 27.4 la Figt-)rc 27 .8.

I lhe'r oagle'ormor:o^ -ho^ "^ r'gLrra

27.4 the gymnosis boonce on eoch
olher until o triongle shope is formed.

Flgure 27.4 Performer. in q lllqngle formollon

 Proclise the tricrng e formollon in groups.

Comp ex lormolions con o so be used during lhe performcnce stoge. Exomples

of lhe complex formolions ore:
'l
. Slor formolion
The gymnasls wi slond joining
honds forming lhe shope of o
stor. Thls formotion con be used
10 communicote messcges of
unily during functlons ike the
lndependence Doy ce ebroiions
or on Unlly Doy celebrollons. The
slor on the Zimbobweon ncrlionol
f og is a symbo of ihe counlry's
hopes or goa s.

2. Flower formoiion
The gyrrnosts stcrnd forming one big circ e ond a srnall circ e in lhe rniclcle. A
f ower con be seen os o symbo of ove.

3. Heorl formolion
o formotlon whlch con be mode lly o arge group of performers or o smo
This ls I

group. Wilh lhe srno group, perforrners ine up ln lhe shope of o hecrl ln one lne.
With o lorger group, there is o ine of of performers who form the ouline of lhe
heort ond more who toke up the heorl shcpe ond fill up the heorl oul lne. This con
o so be used os o symbol of love.

4. lelter formotion
There ore o so formotions which ore bcrsed on ellers. For exomp e, for on AIDS
commernorolion moss disp oys, eorners con slt in o clrcle formcrtion. Oiher eorners
con sil forming lhe red ribbon inside the clrcle. The rest of the leorners ccn sit ond
f orm the ellers AIDS insicle the circle.

A the performcnces done in mcrss disploys ore bosed on o theme. From the music,
ort, movements ond formations, the gymnasls shou d oim lo show lhe theme for
which their perforrncrnces ore basec{ on. Formolions for o lheme ike 'Horvesl
ce ebrotion' musi show the octivilies done in fcrrming.
Flgure 27.6 Trodilionol donceB pedormlng

1 . Choreogrophy a mass disploys presenlotion wiih the theme "Forming"

2. lnclude various formotions ond rhylhmic movement.
3. Use the bockground or1 ond bockground music you chose before.
4. Present the mass disp ays during the school ossembly.

I .
Whot is o formotion ln mass clisploys? lll
2. Nome ihe three stoges of o mois clisploys periornrcrnce where formolions
ore used. l3l
3. dentify 1wo lypes of formciions which ore used in moss disploys. l3l

4. Whot is the norYre of the formollon shown in the picture? ttl

5. State on excmple of a complex formotion. Ill
Summory
Moss disp ays ore done by orge groups of people for different occosions such
os lndependence Doy 10 enlerlain cnd educole.
Moss disp oys cre mode up of bockground orl, music, formollons crnd
choreogrophy. These ore used to guide the movemenls oncl choreogrophy.
The bockground music is from diff erenl sources such os lrodilionol music, bands
and choirs.
Movemenl formolions such cs l es, colurnns, s1or, ond f ower ore used in moss
cilsp ays.
Themes ore used to guide the performers during choreogrophy.

oreno c morked creo where moss disploys ore done

oudience the people watching o performonce
bockground ort the orl used to g,ve the meoning of the performonces
bockground music - music used to contro movement ond formciions in rnoss
choreogrophy movements or cctivities done by performers in the oreno
column formolion - the formoiion where peop e s'lond side by side
complex formotions - these ore difficu t types of formotions which involve o
compose 10 moke new music
decoroling moking something look more attroctive by odding some
design o potiern of lines used for the creotion of an iniended
plon
designing creoting something in o desired woy
file formolion o formotion where people stond one behind the other
rhythm the speed of o beoi in music clisploys pictures ond
designs
symmelry a design with two similor sides
lheme the moin ideo shown in o performonce in moss disploys
combinotion of mony formotions
wovy movemenls - movements that are simi or 1o woves thot ore performed
by one or more people

fl/'[ul]iple choiee
Choose lhe correcl onswer.
l. Movement in moss disploys must be done to the of music.
A. rhythm B. donce C. ort D. volume
2. is the pallern of o music beol.
A. Voume B. Art C. Rhythm
D.Choreogrophy
3. Figure 8 morch is cln exomple of on acllvity thal con lmprove the ski s of
ond rhythrn.
A. donce B. choreography C. movement D. vo ume
4. The skiL of orgonlsing performclnces during performonces in on oreno ls

A. donclng B. formotion
C. rhylhn.r D. choreogrophy
5. During choreogrophy, performers move following
A. music B. art C. design D. colour
6. Whlch equipment is suitob e for use during choreography?
A. Knife B. Bcrlloon C. Nois -. D. Fire
7. An crrongernenl of pefformers in Moss clisploys is colLed
A. doncing B. wor
C. formotion D. bockground o[l
8. Pyromids oTe usuo y used os symbo s of
A. unlty B. bockground orl
C. wor D. doncing
9. Which of the fo owing is cn exomple of gymnosiics c othes?
A. Trocksuils B. Gumboois L. Jersey D. Hols
I O. Which formation ls shown in lhe piclure?

A. Co umn B. Slor C. Fie D- Triongle

Struciured q!.resti6i1s
Answer lhe lollowing in full.
I . ln Moss disploys. performers con donce within o morked oreo colled
i1l
2. Exompies of c othes which con be put by gymnosts duing choreography
ore ond l2l
3. All the movemenis cluring choreogrcphy musl follow the of
music. It l
4. -.
Three types of equipment which can be usecl in choreogrophy ore
cnd -
I224
L-/ I
5. When gymnosls bo once iogeiher ihey form c _
t,ll
6. Chor-ogtop--t o. ie a.e to.meo -o o l q Tna ono l2l

,-)
 End ol Moss Disploys ossessmenl

Pcper 1

Iviul*ip!e e hoice
lnslruclions
Answer oll queslions.
Choose lhe conecl onswer.
1. whot is the importonce of music in Moss disploys?
A. lt mokes o performonce interesting. B. it elongotes o performonce.
C. lr mo[.e! lhe o.dience donce D. lt compliments bockground ort.
2. is not o source of bockground music.
A. Choir B. Bross band C. Mbiro bond D. Art
3. olympic opening rnass disp oys ore done ol which level?
A. Provincicrl- eve B. Noliono C. Schoo D. lnlernoiionoi
4. A is on ideo being represenled by lhe performonce.
A. therne B. performcrnce C. moss disp oys D. rhythm
5. Themes for moss disploys con be chosen from
A. bands B. nationa evenls C. lhemes D. notiono lows
6. The music ccn be from o recorcJed source or con be muslc from o
A. arl B. performonce C. band D. mass disp cys
7. Whot is lhe lerm for lhe orrongement of performers in mass disp oys?
A. Formolion B. Orcler C. Design D. Llne

8.Whal is the nome of lhis formotion?

A. Column B. File C. Circle D. Triongle
L A ls the pottern of the beot of rnusic.
I I, rh)1lhi. .. formoton
B. donce
C. D. pyramid
I 10. The skill of oroonis no oerformers on the oreno is colled
I A. choreog'ophy B. rrorching ort
C. D. rhylhm
I
 -\

. Which one ls o comp ex formotion?

A. File B. Flower C. Co umn D. Circ e

12. Whot is lhe b,o once shown ln the piclure?

A. Circle B. Triong e C. co umn D, Star
13. Whlch vcrlue is repfesented by c f ower f crrnollon?
A. PeC]Ce B. Uni'ly C. Love D. Hope

I4. Whlch lheme is suiloble for lhe donce ln the oictrrre?

-l A. Forming B. Wor C. Funerol D. Mining
t5. Money or resources ovoilobie 10 come up wilh background orl is colled

A. debt B. schedu e C. budgel D. ccsl

 Poper 2

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