Physical and Motor Fitness Chapter Notes | Physical & Health Education for JSS 1 PDF Download

Introduction

This chapter explains the connection between physical activity and personal growth. It highlights the importance of improving fitness, building mental strength, teamwork, discipline, and following safety rules. Students learn to challenge themselves, track progress, and stay motivated. The chapter also introduces the concept of Body Mass Index (BMI) and classification of obesity.

Crawl to the Front

Crawl to the Front is a dynamic relay race where students crawl under their teammates’ legs to reach the front of the line.

How to Play

• Make teams of 10 students each.
• Set a starting and finishing line.
• Students stand in a line with feet apart and facing forward.
• On whistle, the last student crouches and crawls under the legs to the front.
• After reaching front, they stand and shout "Next!" for the next student.
• The process continues until all cross the finish line.
• The fastest team wins.

Rock-Paper-Championship Run

This combines Rock-Paper-Scissors with running, teamwork, and quick reactions.

How to Play

• Place hula hoops or markers in a line or zig-zag pattern.
• Divide the class into two teams.
• First players enter the hoop and play Rock-Paper-Scissors.
• Winner moves ahead, loser returns to team line.
• Next player from losing team enters the hoop to compete.
• Goal: reach the second-to-last hoop on the opponent’s side to score a point.
• After each point, restart the game.

Modified Triathlon Activity

This activity develops agility, balance, and coordination through multiple stages.

How to Play

• Set up a 10m zig-zag dribbling course with cones.
• Students dribble a football through cones.
• Pick an object (cardboard, book, or bag) and balance it on head while walking back.
• Then balance the object on the back while crawling to the finish line.
• Drop the object, pick football, run back and pass to teammate.
• Continue until all get a turn.
• First team to finish wins.

Pass, Sit, and Score

This is a teamwork game involving passing and quick decision-making.

How to Play

• Divide into teams of six students.
• Create two small goal areas at each end.
• One student (passer) stands in front of team with a ball.
• Passer throws the ball to the first student, who returns it and sits down.
• This continues until the last student returns the ball.
• Passer then turns and kicks the ball towards the goal.
• Game continues until everyone has been the passer.
• Team with maximum goals wins.

Crab Crawl Ball Relay

This relay strengthens core muscles while encouraging teamwork.

How to Play

• Divide into teams of 10.
• Students sit in crab position (hands and feet on ground, belly up).
• The last student rolls a ball under their body to the next teammate.
• The ball passes along the line until it reaches the first student.
• That student runs to the back and resumes crab position.
• Relay continues until the first student returns to starting place.

Hitting Running Target Game

This is a coordination game where students throw balls at a moving target.

How to Play

• Set a rectangular play area with markers.
• One student (roller) rolls a big target ball between two parallel lines.
• Other students throw tennis balls to hit the target ball as it passes.
• A fielder returns the target ball after each round.
• Students wait for “OK” signal before collecting balls.

Variations

• Use sound-making balls for visually challenged students.
• Allow rolling or underhand throws for limited grip strength.

Kick Volleyball

A variation of volleyball where students use feet instead of hands.

How to Play

• Divide into two teams of 5–6.
• Use a volleyball net or divider at 2–3 feet height.
• Students kick the ball instead of hitting with hands.
• Each team can touch the ball three times before sending it over.
• Play for 10–15 minutes, alternating teams every 5 minutes.

Variations

• Adjust number of players.
• Change net height.
• Play time-based scoring matches.

Ropeless Tug of War

A safe, rope-free tug-of-war that builds teamwork and cooperation.

How to Play

• Divide into two equal teams of similar size and weight.
• Students hold the waist of the one in front, forming a chain.
• First students hold each other’s elbows.
• On whistle, both teams pull using body weight to drag the other past centre line.
• Team breaking the chain loses.

Variations

• Circle Tug of War: play inside a circle, pull the other team out.
• Timed challenge: see which team holds ground longest.
• Mixed teams with different strength and sizes for inclusivity.

Swasthya Daud

This game teaches about metabolism, unhealthy food, and exercise habits.

How to Play

• Create a large circle divided into playing and exercise zones.
• Two denners are chosen: one represents unhealthy food, the other lack of exercise.
• Students run in playing zone as high metabolism.
• If tagged, they move slower (moderate or low metabolism).
• Touching exercise cone restores full running (improved metabolism).
• Denner roles are rotated every 10 minutes.