Catch them young
Sandeep S. Shinde and Sushama N. Chougule
Apart from education, you need good health, and for that, you need to play sports – Kapil Dev
Regular physical activity either on the playfield or in an indoor hall is vital to developing the health and social bonding of children. Before conducting any class, the physical educator needs to plan the lesson according to the ability of the children. The fitness levels change according to the age, sex, activity levels of the class. Physical fitness is defined as one’s capacity to perform routine tasks with ease without any fatigue, having sufficient extra energy for leisure time activities, according to the World Health Organization (WHO). This definition is known to every physical educator along with its components. The prime role of every physical educator is to be aware of the objectives of physical fitness. I have tried here to give a clear picture of the different components of physical fitness all under one roof either on the ground or in the activity hall which will help students learn better and understand the variables that affect their fitness. For better understanding, I have tried to create an info graphic for students and physical educators that interprets the component of physical fitness. Physical educators can also create a physical fitness component poster. This way all the information will be readily available to the students on classroom walls or in the school hallways. This will help the student to identify, demonstrate and understand both physical fitness and its components in the long run.
Does this mean that to develop any of the components we need to go to the gym or have a highly paid personal trainer? No, that is not at all necessary. In the early days, people were involved in several physical activities which gave them the much needed vigorous exercises. Today’s generation has taken to doing workouts at the gym. Even school children are following this route. This should be stopped. Children need to be made aware that a healthy mind rests in a healthy body.
The importance of games and sports can never be underestimated. Leadership qualities and team spirit can be developed on the field rather than by playing with high-tech gadgets. Catch them young must be the aim of the physical educators.
It is never too late to start exercising. The benefits are endless. Exercise can help manage everything from stress, depression or disease. The important thing to note here is that exercise requires discipline, commitment and motivation.
Walking, jogging, running, cycling, swimming, aerobics, stair climbing, dancing are some of the activities which are prevalent in most schools. Almost all the schools are equipped with netball, basketball, squash, tennis, football, handball, and hockey and these will help improve cardiovascular fitness of the children without any doubt. On the other hand, to gain muscular strength, an easy way out is to workout at the gym. Train with heavy weights in the 4-6 rep range or 12-15 repetitions. Remember fewer reps with heavier weights will fetch you good results. It is not feasible to undertake weight training for school children. The other way out is playing certain games like ‘carrying the partner’. The outcomes focused here are different from the regular ones. Some creative outdoor and indoor physical fitness activities are added. All components of physical fitness are covered by taking up any one activity during the regular school games period.
On a bright day, the physical educator can bring the students to the ground to perform any of the activities listed in the above para. During the monsoons or when the ground is not available, physical educators can get the students to play certain indoor activities which will improve their physical fitness. Teaching is not a simple task. A good teacher is one who teaches children to learn with fun and which they can remember all the time. Challenging fitness activities with proper functional movement, cardiovascular efficiency and balancing – if all these can be achieved with the students who also enjoy doing them, then the physical educator can consider that her purpose is fulfilled.
Indoor activities without equipment
Push-ups and Jumping Jack relay
Procedure: Divide the class into two equal groups. As soon as the whistle blows, the first player runs towards the first cone (5 mts away), performs five push-ups, then runs ahead towards the second cone (5 mts away), performs five Jumping Jacks and returns to the starting line where the first player gives a clap to the second player. The second player continues the same activity. The team which finishes first is declared the winner.
Note: The exercises can be changed (high knee, sit ups, alternate toe touch, squats, lunges, bicycle crunches, plank leg raise, leg raise, crunches, Russian twist, heel touches, mountain climbers, wall sit, etc.) The same activity can be performed with equipment (medicine ball, skipping ropes, dumbbells, ladders, barbells, cones, stepper, and boxes, etc.)
One-legged hold race with partners
Procedure: Divide the class into two equal groups. Students in each group will stand in pairs one behind another. Each pair should stand by putting their one arm around each other. They also have to flex the knee and hold the ankle with the free hand side. On the whistle, the first pair from each group should start hopping and take a turn around the marker which is kept approximately 10 mts. away from the starting line. The pair returns to the starting line and gives a clap to the next pair of the same group which has to be ready in the same position as pair one. The pair that completes the task first, will be declared as the winner. A rule to remember is that the flexed leg should not be released even as the activity continues.
Running train
Procedure: Divide the class into two equal groups. Both the teams line up in a single file, one behind the other, with the leader standing first behind the starting line. Each player locks her arms around the waist of the player in front of her. The whole team runs without breaking the train formation. The team which returns first to the starting line after the turn as shown in the sketch is declared the winner.
Human chariot race
Procedure: Divide the class into two equal groups. Suggest that each student has a partner with equal height and weight approximately in each team. In each group, the students stand in pairs one behind the other. On the whistle, one student of the pair should carry his partner on his back and reach the marker which is kept approximately 10 mts away from the starting line. On reaching the marker, the pairs switch the roles and return to the starting line and give a clap to the next pair. On receiving the clap the next pair starts the same activity. The group in which all the pairs complete the given task is declared the winner.
One leg langadi race
Procedure: In this game, divide the class into equal groups. Students in each group stand behind each other. On the whistle, the first player from each group starts hopping by holding the ankle of the flexed knee. As soon as he reaches the marker which is kept at a distance of approximately 10 mts away, he changes the hopping leg and reaches the starting line. The second student in the group, after receiving the clap, continues in the same manner. The group members who complete this task individually first is declared as the winner.
Boat race relay
Procedure: The team lines up behind the starting line with each member squatting and holding the team-mate in front by the waist. Each team has a leader who stands facing her team and grasps the first member by the hands or wrists. On the signal to begin, the leader starts to walk backwards, and the idea is for her team to bounce forward in accordance with her until the last man has crossed the pre-determined finishing line. A team is disqualified if any member does not squat properly or there is any break in the chain.
Tunnel relay
Procedure: Teams line up in twos by holding their hands to form arches. The first couple turns outward, races down the outside of their own file around the last couple and back to their places under the arches. The second couple starts immediately after the first couple has returned to place, passing under the arch made by the first couple.
Wheel barrow
Procedure: Arrange the teams in a single file behind the starting line in pairs. At the signal, the first player places his hands on the floor; the second player grasps his ankles and lifts his legs. In this position they move to the turning line. On reaching the turning line, they reverse their positions and return touching off the second pair who repeat the process. The team which finishes first is declared the winner.
Jumping on both feet
Procedure: Two teams stand behind the starting line. On signal, the first player places her hands on her waist and jumping on both feet, reaches the turn, turns at the turning point and reaches the starting point. At no point can one foot be used, hands should remain at the waist and running is not allowed. The next player continues the relay. The team which finishes first is declared the winner.
Indoor activities with equipment
1. Holding the ball between the knees
Equipment: Basketballs
Procedure: Two teams stand behind the starting line. On signal, the first player begins to hop, holding a basketball between the knees and reaches the turn. He/she turns at the turning point and reaches the starting point. He then passes the ball with his hand to the next player. The next player continues the relay after giving a clap. At no point, does the basketball drop down. If it drops down, it should be continued from the same place where the contact was lost. The team which finishes first is declared the winner.
2. Throwing and catching ball relay
Equipment: Handballs
Procedure: The teams line up in a file behind the starting line, the first player will be holding a ball. On the starting signal, she runs to a pre-determined line, turns around and throws the ball back to the next player before moving back in the line to allow the next runner to do the same. This process is repeated for the entire team except for the last player who needs to only catch the ball and bring it over to the line to join the team.
3. Bullock cart relay
Equipment: Wands and Dumbbells
Procedure: The players of the teams line up in a file behind the starting line, with the first player holding the wand. The dumbbell will be on the ground. The player needs to roll or push the dumbbell using the wand until the turning point. He takes a turn and goes back to the starting line where a box is kept. The player has to place the dumbbell in the box, then hand over the wand to the next player. The next player will then take the wand and the dumbbell from the box and repeat the same process. Note that the player will roll, touch and push the dumbbell with wands only.
4. Down ball passing relay
Equipment: Basketball
Procedure: Two teams stand behind the starting line with space between them to pass the ball. On signal, the first player holding the basketball in his hands bends down and passes the ball between his legs to the next player, who will pass it on in a similar fashion to the player behind him. This process is repeated till the ball reaches the last player who runs and reaches the other side of the finishing line. If the ball drops down, the game should be continued from the same place where the contact was lost. The team which finishes first is declared the winner.
5. Circuit relay (indoor and outdoor team game that can be played with and without equipment)
Equipment: cones, chair, table, stick, stopwatch, etc.
Procedure: The players line up behind the starting line as soon as the whistle blows. The first player clears the cones by running over it as shown in the sketch. He runs for about 20 mts. straight to the first station, next clears the obstacle by jumping over the stick (2nd station), another 20 mts. straight to the 3rd station and last is to go under the chair (4th station) and return to the starting line where the second player is ready to start as soon as the clap is received from the first player of the group. The second player continues the same activity. The team which finishes first is declared the winner.
Physical activities need to start at home where the all-round development of the child takes place. Parents have to play with the children at home. This act of sharing, caring and playing will encourage them to take up sports and be physically active. For students, the health and physical education period should be fun and where the entire class is required to participate. It’s a place where participation, leadership and motivation are counted. You never know, a great athlete could be taking shape with your efforts.
Reference and Resources
- Suresh Kutty. K. Minor Games, Sports Publication, New Delhi.
- Devinder K. Kansal. (1996). Textbook of applied Measurement Evaluation & Sports Selection, DVS Publication, pp-15.
- https://www.rootsofaction.com/55-best-back-to-school-articles-for-parents/.
- https://brainly.in/question/1272400.
- https://www.acefitness.org/education-and-resources/lifestyle/blog/5051/youth-fitness-relay-race.
Sandeep S. Shinde is an Assistant professor at MSE’s Vidyadiraja College of Physical Education, New Panvel, Mumbai. He enjoys a passion for teaching and believes in lifelong learning. He can be reached at sandeeps.shinde@yahoo.in.
Sushama N. Chougule is an Assistant Professor at B.P.C.A’s College of Physical Education, Wadala, Mumbai. She is also a long distance runner and enjoys teaching. She can be reached at sushamachougule01@gmail.com.
