Physical and Motor Fitness Class 7 Notes Physical Education Unit 2 Free PDF

Introduction

This chapter emphasizes physical activities that improve heart health, muscular strength, agility, and overall fitness. 

• The activities and games focus on enhancing running, jumping, endurance, and strength training. 
• The chapter also stresses the importance of warm-up and cool-down routines to prevent injuries and ensure muscle recovery.
• Through hands-on activities, students will learn the role of large muscle groups in movement and how to sustain physical activity over time.

Set It Up, Knock It Down

Set It Up, Knock It Down is an exciting and quick-paced team game that combines strategy, agility and cooperation. 

Set it Up, Knock it Down

How to Play:

• Mark a 20m x 10m area and place random markers within it.

• Divide students into two teams: "Markers Up" and "Markers Down."

• On the whistle, students flip markers as directed (e.g., "Markers Up" team flips markers to "Markers Down").

• The game lasts for 2 minutes; count how many markers are flipped to determine the winner.

• After each round, students set a higher personal goal for flipping markers.

What Students Learn:

• Strategy for teamwork and agility

• Setting and achieving personal goals

• Fast-paced decision-making

Takeaway:
This game encourages students to set realistic yet challenging goals and track their improvement.

Dhaan Ki Bori (Carry and Race)

Dhaan Ki Bori is a lively and entertaining activity where pairs compete by racing with one student carrying the other on their back. It encourages to work in sync and cooperate with others. It helps in developing strength, balance and coordination.

Dhaan ki Bori

How to Play:

• In pairs, one student (the carrier) carries the other (the rider) on their back.
• On the whistle, the carrier runs to the finish line, then switches roles and runs back to the start.
• The first pair to complete the round wins.

What Students Learn:

• Working in sync with a partner
• Developing strength and endurance through carrying
• Improving balance and coordination

Takeaway:
The game focuses on own body weight as resistance, encouraging students to learn how gravity impacts strength.

Caterpillar Race

Caterpillar Race is an enjoyable and demanding team activity. It emphasises the value of teamwork because each team member’s contribution is essential to the group’s success. It helps to develop coordination and timing because all team members have to work together to progress.

Caterpillar Race

How to Play:

• Teams line up and hold onto the ankles of the person in front.

• The team moves together, sliding forward on the ground like a caterpillar.

• The first team to reach the finish line while staying connected wins.

What Students Learn:

• Importance of coordination and timing

• Effective teamwork and communication

• Agility and flexibility

Takeaway:
This game teaches students that coordinated movements improve efficiency and help teams succeed.

Count and Connect Game

Count and Connect Game is an interactive outdoor activity that combines movement while working as a team. The goal is to find a partner or form groups according to the number called out by the teacher.

Count and Connect Game​How to Play:

• Students move around a circle performing different actions (e.g., frog jumps, running).
• When a number is called out, students must form groups of that number.
• If students can’t find a group, they perform a fun challenge (e.g., burpees) before rejoining the game.

What Students Learn:

• Quick thinking and adaptability
• Working in teams and solving problems
• Understanding resistance while moving in different ways

Takeaway:
The game enhances teamwork while challenging students to work with resistance and adapt to changing instructions.

Skipping Race

Skipping Race is a fun and energetic activity that involves participants skipping to a finishing line. It develops coordination and balance.

Skipping Race

How to Play:

• Students skip (alternating feet) from the starting line to the finish line.
• Once reaching the end, the student returns and passes the rope to the next person in their team.
• The first team to finish wins.

What Students Learn:

• Proper skipping technique
• Enhancing cardiovascular endurance
• Balancing movement while hopping

Takeaway:
Skipping develops good technique and balance, both crucial for effective coordination and cardiovascular health.

Atya-patya (Traditional Tag Game)

Atya-patya is a traditional Bhartiya tag and running game, often referred to as a game of agility and strategy. The playing field is a rectangular court. The objective is for the ‘runners’ to cross as many trenches as possible while the ‘defenders’ try to tag them out. 

Atya- Patya

How to Play:

• One team (runners) attempts to cross a court while avoiding being tagged by the defenders.
• Defenders must move sideways and try to tag runners.
• Runners score points for successfully crossing lanes without being tagged.

What Students Learn:

• Quick reflexes and decision-making
• Changing direction rapidly while running
• Teamwork in offense and defense

Takeaway:
This game focuses on agility and the ability to change directions quickly, essential for enhancing sports performance.

Food for Health

To learn about nutrition and healthy eating through interactive play.

Food for Health

How to Play:

• Students are divided into two groups: one representing food types (proteins, carbohydrates) and the other representing sources of food (e.g., soybeans, bread).
• On the whistle, students race to "catch" the corresponding food sources, with one group chasing the other.
• The team that catches all their sources first wins.

What Students Learn:

• Understanding food types and their sources
• Learning the importance of balanced nutrition for physical fitness

Takeaway:
This activity reinforces the importance of a balanced diet in achieving good physical and motor fitness.

Dapo Nyarka Sunam (Bamboo Wrestling)

Dapo Nyarka Sunam, also known as Bamboo Wrestling, is a traditional wrestling game played by the tribes of Northeast states. This unique sport showcases strength, technique and strategy, as two students engage in a contest using a bamboo stick as their primary tool.

Bamboo Wrestling

How to Play:

• Two students engage in a contest using a bamboo stick, trying to push their opponent out of a marked circle.
• The winner is the student who successfully makes their opponent fall or move out of the circle using strength and technique.

What Students Learn:

• Importance of technique and body positioning in physical contests
• Developing strength and balance through physical challenges

Takeaway:
This traditional game helps students understand the role of strength and technique in achieving success in physical activities.

Madhu and Manu

Madhu and Manu is a tag game where two teams, the madhu and manu, race to their respective safety zones without getting tagged by the other team.

Madhu and Manu

How to Play:

• Two teams (Madhu and Manu) race towards their goal line when called by the leader.
• The team caught by the opposing team switches sides, aiming to capture the most students.

What Students Learn:

• Speed and quick decision-making
• Working together as a team
• Changing direction quickly while running

Takeaway:
This game teaches agility and the importance of quick direction changes while running, critical for improving physical fitness.

Skipping Song

A skipping song involves a combination of two locomotor skills—a step and a hop. Like a gallop, a skip has an uneven rhythm with more emphasis on the step than the hop

Skipping Song

How to Play:

• Mark an area of about 20 by 10 metres.
• Students stand at the starting line with a skipping rope in hand.
• While running, students skip with their right leg or both legs (and then repeat with the other foot).
• Students perform the activity for as long as they can without taking a break.
• Some students can learn to skip by pretending the floor is very hot, so they quickly hop off when stepping on it.

What Students Learn:

• Coordination between step and hop
• Building rhythm and balance
• Enhancing cardiovascular fitness

Takeaway:
This game teaches agility and rhythm, improving coordination, balance, and cardiovascular health through fun and active participation.

Summary

This chapter helps students improve physical and motor fitness through various activities, including:

• Agility and endurance exercises (e.g., Skipping Race, Atya-patya)
• Developing strength and balance (e.g., Dhaan Ki Bori, Dapo Nyarka Sunam)
• Learning the importance of proper nutrition and teamwork in fitness and well-being.
• Understanding the cultural significance of traditional games, fostering a holistic approach to physical education.