4.
SPORTS AND FITNESS
Health
Health is a man’s greatest wealth; he who has health must cherish it with care.
According to WHO (World Health Organization), “Health is a state of complete
physical, mental and social well-being and not merely an absence of disease or
infirmity.”
Physical Fitness
It is “The ability to perform daily tasks vigorously, with energy left over for
enjoying leisure-time activities and meeting emergency demands. It is the
ability to endure, to bear up, to withstand stress, to carry on in circumstances
where an unfit person could not continue, and is a basis for good health and
well-being”.
Benefits of Physical Fitness
Improved Health through:
➢ Increased efficiency of heart and lungs
➢ Increased muscle strength
➢ Reduced cholesterol levels, blood pressure, Weight loss
➢ Reduced risk of major illnesses such as diabetes and heart disease
Improved Sense of Well-Being through
➢ Increased energy levels
➢ Improved quality of sleep
➢ Increased mental sharpness
➢ Reduction of stress
➢ Improved ability to cope with stress
Improved Appearance through
➢ Weight loss
➢ Improved posture
➢ Toned muscles
Enhanced Social Life through
➢ Improved self-image
➢ Increased opportunities to share an activity with friends or family
members
➢ Increased opportunities to make new friends
Increased Stamina through
➢ Increased productivity
➢ Less frequent injuries
➢ Increased physical capabilities
➢ Improved immunity to minor illnesses
4.1 Selecting Yearly Sports Activities
Introduction
➢ The school yearly sports activities are planned at the start of
every academic year.
➢ These activities align with the school's Vision and Mission.
➢ Approved by school management.
Factors Affecting Sports Selection
➢ Infrastructure available in the school
➢ PE teacher/Coach specialization
➢ Past achievements/history in sports
➢ Type of school (boys, girls, co-education)
➢ Student skill levels
➢ Sports popularity in the region
Role of PE & Sports Department
➢ Establish goals for the sports program.
➢ Form teams for different sports and categories.
➢ Ensure students receive training before selection.
Team Selection Process Overview
➢ Selection requires a structured approach.
➢ Students must be trained before the selection process.
➢ A three-stage selection process is widely practiced.
Stage 1 - Talent Detection
➢ Provide exposure to various sports.
➢ Group students based on interest and skill sets.
➢ Identify potential sports for each student.
Stage 2 - Talent Identification
➢ Recognizing existing talent.
➢ Evaluating potential for excellence.
➢ Measuring attributes: Physical, physiological, psychological, and
sociological.
Stage 3 - Talent Development
➢ Creating a suitable learning environment.
➢ Enhancing skills through training and practice.
➢ Fostering sportsmanship and discipline.
Importance of Selection Process
➢ Every child has the potential to become a good athlete.
➢ Skill development is influenced by training and practice.
➢ Competency can be improved through deliberate practice.
Process of Talent Detection, Identification and Development
FOOTBALL
Football
Talent Space Can run around while keeping safe
Detection Awareness distance between other players
1st Month- Ball Controls the ball when it comes to him or
Selection Control kicks it away
Use of foot Can use both the feet
Contact with the The player makes contact with the
ball different parts of the foot (Inside,
Outside, Instep, sole, Heel, Toe)
Passing Ability Can pass the ball to the team mate
Shooting Can take a shot towards the goal
Football
Talent Ball Control Is able to juggle the ball continuously for 5 to 10
Detection times with both feet
After 3 Dribbling Can keep the ball close to the foot while dribbling in
months - different directions
Team Building Passing Can pass with accuracy to the team mate using
inside of the foot
Attacking Can beat an opponent in a 1v1 situation
Defending Can disturb the opponent and recover the ball
when the opponent has the ball possession
Kicking Can kick the ball on the ground level and also in the
air to do long passes (in different trajectory)
Shooting Can shoot at the goal with some force and accuracy
Sprint Can sprint for minimum 15 meters with quick
change in direction
4.2 Organizing Sports Competition
Following are the list of events that can take place in any of the months in a school.
Use the planning process and the execution tools of each of these events during the
month of execution.
List of important events in a year:
• Sports Day
• Intramural & Extramural Tournaments
• Independence Day/ Republic Day
• Father’s Day/ Mother’s Day/ Grandparent’s Day/ Children’s Day
• Summer/Winter Camp
Organizing Sports Day
Sports Day is one of the most awaited events in any school. The entire school is
involved in Sports Day. The management, teachers, non-teaching staff, students,
parents all contribute to making the Sports Day successful.
In any big event there are three important stages:
• Pre Sports Day (Preparation phase)
• Sports Day
• Post Sports Day
1. Pre-Sports Day or Preparation phase:
Preparation for a sports day starts at least one month prior to the day of the event. Once the
program for the Sports Day is finalized, preparations need to start.
There could be different roles/ tasks where people from different departments need to
contribute.
The typical roles in the organization of a Sports Day are as follows.
a) Setting up the agenda for the Sports Day
b) Assigning of duties
c) Inviting chief guest and parents.
A. Setting up the agenda for the Sports Day
SPORTS DAY SCHEDULE
PM Shri KV Narangi
Date: 15 Nov 2025
Venue: PM Shri KV Narangi
v Assembly 8.50 am
v Arrival of Chief Guest 9.00 am
v Welcome Speech 9.00 am
v Lighting Flame 9.05 am
v Sports Day Declared Open 9.10 am
v Balloons Release 9.10 am
v Chief Guest Speech 9.15 am
v March Past 9.20 am
v Flag Hoisting 9.45 am
v Mass Demonstration 10.00 am
v Activity Begins 10.15 am
v Prize Distribution 12.00 noon
v Vote of Thanks 12.15 pm
v National Anthem 12.25 pm
v Dismissal
B. Assigning of Duties
a. Preparing the students for various Mass Drill and Displays
b. Selecting the athletes who would participate on the sports day
c. Facility management – Seating arrangements for guests, parents, students,
water refreshments, toilet facilities, etc.
d. Procurement of materials
e. Master of ceremony for the sports day: Assign the job to two to three
teachers who possess good language skills and who can update the event
details time to time
f. Invitation for the event
g. Assignment of duties on the Sports day
Facility Management Checklist
Marking Lime powder/ Rope
Grounds men As required
Ground preparation watering/ levelling/ stones/ safety/
court cleanliness
Track & field equipment Shot put, Javelin, starting blocks,
measuring tap etc.
Stop watch As required
Clapper/ Wistle As required
Table Chair As required
Water dispenser As required
PA systyerm As required
First Aid Kit As required
Medical attendance As required
School/ House flag As required
Certificate/ Medals/ Trophies As required
2. Sports Day:
The day of the event becomes easy if the duties and responsibilities assigned to the various individuals are
properly done. There should always be a checklist to make sure that the things planned prior to the sports day
are in place.
1.March Past
1.1 Ground marking
1.2 Drums and sticks (at least 2 drums and 4 sticks)
1.3 House flags, Houses placards
1.4 Flag stands
2.Mass Drill
2.1 Ground marking - formation(s) with entry and exit
2.2 PA system and music CD
2.3 Teacher's name with their assigned duty
2.4 Props
3.Athletic Events and Fun Games
3.1 Track marking
3.2 Event list
3.3 Officials - Competition director, starter, time keepers, etc.
3.4 Starter’s stand / Clapper/ Gun
3.5 Stop watch
3.6 Batons for relay
3.7 Props and equipment related to athletic events and fun
activities
3.8 Event completion sheets
4.Prize Ceremony
4.1 Certificates, Trophies/ Medals - 1st, 2nd & 3rd place with
ribbon
4.2 Tray to present Medals
4.3 Guest name(s) - To give away the prizes
4.4 Vote of thanks
3. Post Sports Day: It is generally the wrapping-up of the event.
Task Process √/ X
Props collection Collect all props and equipment, score boards,
cards,
stationeries and put back to the designated
place.
Handover Handover different props and equipment if
borrowed, rented from different places
Settlement of Payment and submission of bills, statement of
Accounts expenditure, deposit balance amount in the
account’s
office.
Team Meeting & Evaluate the event: Discuss what went right
Feedback and the
areas that needs improvement
Organizing Tournaments
A tournament is a competition involving a relatively large number of
competitors; all participating in a sport or game. The task of organizing
tournaments can go from very simple to extremely complex. Depending on the
type of sport, you may have individual players, small teams or large teams. You
may have tournaments going from one day to several months.
• Pre-Tournament
• Tournament Day
• Post Tournament
Pre-Tournament Tournament Day
Venue Fixture/ Agenda
Date and time lines Roles and Responsibilities
Infrastructure Ground Readiness
No. of Team Activities- Finals
Fixture/ Agenda Prize distribution
Post Tournament
Winding up
Feedback and Learnings
Report to the school
Tournament Day
• On the tournament day all preparations need to pay off.
• It is important for the whole team to be present at the venue at least
one hour before the tournament start time.
• The team should review all the checklists and prepare for their
individual responsibilities.
• The tournament manager needs to re-emphasize the communication
structure and the agenda for the whole day.
• The list of events should have a start and end time and the responsible
person assigned.
• The more effort you put in the preparation phase the easier it gets on
the tournament day.
4.3 Conduct Fitness Sessions
Introduction
When you play a sport, you want to do the best you can. Training
improves
your fitness thereby your performance. The basic components of
physical
fitness such as endurance, strength, speed and flexibility can be
developed
through different training methods that are briefly described here.
➢ Playing sports requires peak performance.
➢ Training improves fitness and enhances performance.
➢ Develops endurance, strength, speed, and flexibility.
Importance of Training
Training is important for a number of reasons. Some of these reasons are as
follows:
✓ It increases cardiovascular capacity.
✓ It helps your body convert more fat to energy.
✓ It strengthens your muscles, making them more tolerant to the stresses
caused by prolonged exertion.
✓ It strengthens the connective tissue (tendons and ligaments)
✓ It can be fine-tuned to your specific sport which will help you improve
your performance rapidly.
Health-Related Fitness Components
➢ Aerobic Capacity
➢ Anaerobic Capacity
➢ Strength
➢ Flexibility
Aerobic Capacity
➢ Definition: Maximum oxygen utilization during exercise.
➢ Improves cardiovascular fitness.
Examples:
➢ Running
➢ long distances
➢ Jogging
➢ Swimming
➢ Cycling
Anaerobic Capacity
➢ Definition: Performing activities with limited oxygen.
➢ High-intensity, short-duration exercises.
Examples:
30m run, 50m run, 100m run, Weight lifting
Strength
Definition: Strength is the ability of the muscles to overcome resistance.
Maximum force exerted by muscles.
Enhances muscle power and endurance.
Examples:
➢ Standing Broad Jump (Leg Strength)
➢ Medicine Ball Throw (Shoulder Strength)
Flexibility
Definition: Flexibility is the range of movement of joints. Range of
movement at a joint.
Essential for long-term fitness and mobility.
Examples:
➢ Sit & Reach (Toe Touching)
➢ Splits
➢ Gymnastics
➢ Yoga (Asanas)
Stretching: Benefits and Guidelines
Introduction to Stretching
➢ Stretching is an essential part of physical fitness.
➢ Helps improve flexibility, prevent injuries, and relax muscles.
➢ Should be done properly to maximize benefits.
Benefits of Stretching
➢ Enhanced physical fitness
➢ Improved ability to learn and perform movements
➢ Increased mental and physical relaxation
➢ Better body awareness development
➢ Reduced risk of injury (joints, muscles, tendons)
➢ Decreased muscle soreness
➢ Lowered muscular tension
Stretching Guidelines
➢ Always stretch from head to toe or toe to head.
➢ Do not bounce while stretching.
➢ Keep stretches comfortable, never painful.
➢ Hold each stretch for at least 10 seconds.
➢ Warm up before stretching to avoid injury.
➢ Stretch lightly before exercise and more thoroughly after.
Reflection Routine
During stretching and cool-down, reflect on:
➢ our breathing patterns
➢ The transition from stretching to cool-down
➢ Games or activities ahead
➢ Instructions from the teacher
➢ Warm-up completion
➢ Equipment setup
➢ Thoughts on today’s physical activity
➢ Ending of the previous class
➢ Maintaining complete silence for reflection
What Happens When You Stretch?
Introduction
Stretching is an important part of fitness and overall well-being.
It helps prepare the body for movement and aids in recovery.
But what actually happens inside the body when we stretch?
The Science of Stretching
Stretching involves elongation of muscles and tendons.
It improves flexibility by increasing the length of muscle fibers.
The nervous system plays a role in controlling muscle tightness.
Immediate Effects of Stretching
Increased Blood Flow – More oxygen and nutrients to muscles.
Muscle Relaxation – Reduces stiffness and tension.
Improved Range of Motion – Joints move more freely.
Pain Reduction – Helps alleviate minor aches and tightness.
Long-Term Benefits of Stretching
➢ Enhanced flexibility and mobility.
➢ Reduced risk of muscle and joint injuries.
➢ Better posture and alignment.
➢ Improved athletic performance.
➢ Increased relaxation and stress relief.
What Happens to the Muscles?
Muscle fibers lengthen and become more elastic.
Connective tissues like tendons and ligaments loosen slightly.
A protective reflex called the stretch reflex prevents overstretching.
Types of Stretching
Static Stretching – Holding a position for a period of time.
Dynamic Stretching – Controlled, moving stretches.
Ballistic Stretching – Bouncing movements (not recommended for everyone).
PNF Stretching – Assisted stretching with resistance.
Neck (side) Neck (front & back) Shoulder posterior
Shoulder overhead Side trunk Shoulder extension
Side Lunge Forward Flexion Sitting Hip Stretch
Hamstring (Sitting) Hamstring (Supine) Quadriceps (sideways)
Stretching and the Nervous System
The nervous system controls muscle tightness.
Proprioceptors (sensory receptors) detect stretching and send signals
to the brain.
Gradual stretching helps override the stretch reflex, allowing deeper
flexibility gains.
Key Takeaways
Stretching increases:
• Blood flow,
• Flexibility, and relaxation.
• Muscles, tendons, and the nervous system all play a role.
• Proper technique is crucial for avoiding injury.
• Regular stretching improves overall movement and posture.
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