Play At Home - Sportz Village Schools (Formerly EduSports)

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Emotional well-being

Emotions Activity

Day-1 Excitement List 5 instances with your parents where you felt excited

Day-2 Nervous Talk about the recent incident where you felt nervous

Day-3 Grateful Name one person to whom you are always grateful and why

Day-4 Pride Share 2 moments of pride that you have experienced this year

Day-5 Helplessness Do you remember any moment where you were feeling helpless

Day-6 Happy You have to make your parents happy today

Day-7 Greed Is this a negative emotion? And why? Can you name some more emotions which is not good

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Mental well-being

The sense of feeling good about oneself and being able to function well both individually as well as in relationships

The ability to deal with the ups and downs of life. Coping with challenges and making the most of opportunities

The feeling of connection to our community and surroundings

Having control and freedom over our lives

Having a sense of purpose and feeling valued

Connect

Connect with family and friends

Talk about your emotions with parents and grandparents

Share your interests with peers and teachers

Ask for help if you are feeling sad

Spend time with your family daily and cook as well as eat with them

Establish contact with those friends you have lost touch

Turn off the TV and talk or play a game with your children, friends or family

Speak to a friend or family member who needs your support or company

Make the most use of technology to stay in touch with friends and family. Video-chat apps like Skype and FaceTime are useful, especially if you live far apart

Physically Active

Do 60 minutes of physical activity daily

Include a variety of physical activity in your routine

Mindfulness

Meditate for minimum 5 mins every day and gradually increase it, on a weekly basis by 2 minutes

Pay more attention to the present moment to improve your mental well-being

Do some breathing exercises

Life-Long Learning

Learn new things which might boost your self-esteem and give you a sense of achievement

Organize a family meeting and discuss the skills you want to learn and the resources that you could use

Give to Others

Say thank you to all your friends, teachers and parents for all the things they have done for you

Volunteer in your community, by helping at a school, hospital or care home

Help your friends with their projects

Help your parents

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Brain Games and SLAM Quiz

Brain Games and SLAM Quiz are only available on the Sportz Village App.

If you want to take part in the Brain Games /SLAM quiz, please go to the Brain Games/SLAM Quiz channel on the Sportz Village App.

SLAM Quiz

Brain Games

New Users

To know more about how to install the ‘Sportz Village App’ Click here

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Fitness activity – Grade 7 and above

Level-1

Activity name Duration/Counts

Spot jogging 5 minutes

Laying down on your back and moving your leg as if you were riding a bicycle 2 minutes

Jumping rope 5 minutes

Jumping jacks 30 counts

Wall push-ups 15 counts

Sit-ups 20 counts

Walking like a crab 20 feet, 2 times

Jumping jacks 50 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description

Agility Run Place 4 cones 3 feet apart in a straight line starting point is 5 feet from the first cone, start by running until you reach the first cone and touch the cone with your left hand with the cone on the left side, then run to the next cone on the diagonal and touch with a right hand with the cone on the right hand side . Repeat with all the cones (in a zig-zag direction )

Fitness Challenge Make a list of five fitness challenges and record the results. The challenges could be running for 20mts, perform the standing long jump 5 repetitions, do pushups for one minute, 5 squats and 10 burpees

Crossing the Stream If you play basketball or any other sport that requires jumping , play Crossing the Stream to strengthen your leg muscles. Begin with drawing two lines no more than 4 feet apart. Designate crossing points and jump from one side of the “stream” to the next. Jump with both feet together, as well as take large leaps across.

Secret Exercises Write 10 exercises on 10 piecies of paper /cards given in level 1 Place a set of cards facing downward in the middle of the floor. Each card has a specific exercise listed on it. Start this activity by running around the circle for 30 seconds. When you hear the wistle, run into the middle of the circle and pick a card. Then perform the exercise written on the card. Repeat the process until all cards have been turned over and each exercise has been performed.

Red Light, Green Light Stand on one end of the room. When you hear someone say “green light”, you shall run. When you hear someone say “red light”, you shall stop and perform an exercise to increase your muscular strength. The exercises can be squats, pushups, and sit-ups. . Perform this multiple times.

Relay Race Create a circuit of 10×10 mts. Start with bear crawls downward and backward. Then perform the crab walk followed by lunges, side squats, and hopping alternately.

High Knees Stand in place with your feet hip-width apart. Drive your right knee to your chest and quickly back down, immediately. Repeat
the action with your left knee. Hold your arms out at your shoulder’s length and keep
alternating knees as quickly as you can

Rapid Fire Quick Feet Stand with your legs hip-width apart, and start running in the same place on your toes. Increase your speed so that it feels like you’re digging into the ground. Every 20 seconds drop quickly
to the ground and jump back up and resume Quick Feet.

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Fitness activity – Grade 3 to Grade 6

Level-1

Activity name Duration/Counts

Spot jogging 5 minutes

Laying down on your back and moving your leg as if you were riding a bicycle 2 minutes

Jumping rope 5 minutes

Jumping jacks 30 counts

Wall push-ups 15 counts

Sit-ups 20 counts

Walking like a crab 20 feet, 2 times

Jumping jacks 50 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description Pictures

Jumping Jacks

1. Stand upright with your legs together and arms by your side.

2. Bend your knees slightly and jump into the air.

3. As you jump, spread your legs to be about shoulder-width distance. Stretch your arms out and bring them over your head.

4. Jump back to starting position.

5. Repeat.

Source: fitpass.co.in

Push-Ups

1. Get down on all fours, placing your hands slightly wider than your shoulders.

2. Straighten your arms and legs.

3. Lower your body until your chest nearly touches the floor.

4. Pause, then push yourself back up.

5. Repeat.

Source: vecteezy.com

Jump Rope Start with the standard jump by pushing yourself off the ground evenly, with both feet.

Source: spotebi.com

Tough Squats Stand with your feet apart. Pull your belly towards your spine and contract your abdominal muscles. Slowly lower your body, as though you are sitting in a chair until your butt is in line with your knees. You should have your back straight, knees behind your toes and weight on your heels.

Source: musely.com

All-Around Strength Burpees To master the burpees, begin in a squat position with hands on the floor in front of you. Kick your feet back to a push-up position. Immediately return your feet to the squat position. Leap up as high as you can from the squat position. Repeat, moving as fast as possible try and maintain a fast pace.

Source: ludowalsh.com

Everest Slippery Mountain Climbers Find a wooden floor or flat surface and place your feet on two washcloths or a folded hand towel. Assume a high plank position and pull BOTH legs in towards your chest at the same time and then push them back out to resume the plank position. Repeat the action and build up speed.

Source: homegym-exercises.com

Stability Skates Try this hip stability exercise: stand with your feet shoulder-width apart and balance your weight on your left foot. Then pick up your right foot and loop it behind you toward the left leg, making a D-shape with your toes. Bring your right arm to your left foot. repeat the same with other leg.

Source: spotebi.com

Ski Jumps Ski jump exercises give you an overall stability. Stand with your feet together on a folded towel on the floor. Bend your knees and jump to the right as far as you can. Land with soft knees and immediately jump to the left. Repeat this action.

Source: clipart.email

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Fitness activity – Nursery to Grade 2

Activity name Duration/Counts

Walking around the room 5 minutes

Running on the spot 5 minutes

Balancing on the right leg 1 minute

Balancing on the left leg 1 minute

Balancing a pillow on the head while walking 1 minute

Jumping over a shoebox 10 counts

Jumping forward 10 counts

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Yoga

Level-1

Posture/Asana name

Vajrasana

Balasana

Eka Pada Rajakapotasana

Pashchimottanasana

Trikonasana

Utkatasana

Shavasana

Bhujangasana

Level-2

Posture/Asana name

Ardha-Matsyendrasana

Halasana

Dhanurasana

Chakrasana

Uttanasana

Sarvangasana

Ushtrasana

Image Source: https://www.clipartmax.com/so/yoga-pose-clip-art/

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Helping out parents

Helping your parents is not just a great physical activity but also helps in developing stronger family bonds, enhancing relationship skills, establishing a caring nature towards family members, learning new skills, improving organizational skills, and reducing family stress.

Children can help their parents by

Activity

1. Making their own bed

2. Arranging their own cupboard

3. Cleaning their own shoes

4. Clearing the table after meals

5. Giving the parents a head/foot massage for 5 minutes

6. Washing their own socks

7. Helping the parents in the kitchen

8. Listening to their parents

9. Arranging items such as -shoes, utensils, books, pens, etc.

10. Ask your parents –‘How can I help you today?’

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PE Word of the day

Developing a good physical education vocabulary will help you understand and perform the activities in the videos better. Learning new P.E words will also help in strengthening the concepts and ideas related to physical education to help you engage in physical activity for life.

A Acceleration The rate of change of velocity over time (where velocity is the rate of change of position with respect to direction).

Aerobic Activity Steady activity in which the heart can supply all the oxygen the muscles need.

Aerobic Endurance The body’s ability to take in and use oxygen so that the muscles can keep working. This is the most important element of fitness.

Agility The ability to change the position of your body and/or its parts quickly and accurately.

Anaerobic Activity Without oxygen. Activities for which the body can’t supply enough oxygen to keep going for long periods of time.

Assessment of physical activities A process of judging/grading a person’s level in relation to a set of criteria. In GCSE this involves a process of planning, performing, evaluating, analyzing, and improving chosen physical activities.

B Balance The ability of the body to maintain or regain stability.

Bench Press Lay on the bench, flat on the back. Press from chest to full extension.

Bicep Muscle The large muscle in the front part of the upper arm.

Body Composition The relative proportions of fat and lean (non-fat) body mass.

Body Mass Index (BMI) A formula that determines a healthy body weight based on height.

C Cardiovascular Endurance The heart, lungs, and blood vessels work together as a team to allow one to stay active and exercise for a long period of time.

Cardiovascular Fitness The ability of the heart, lungs, and blood vessels to function efficiently when a person exercises the body.

Circuit Training Training that uses a circuit of exercises around a number of different workstations.

Cool-down A cool-down brings the mind and the body back to a relaxed state. It helps to reduce the risk of injury.

Coordination The ability to control and put together (integrate) movements made by different parts of the body.

Core Lifts The 5 ground base lifts most commonly used: bench press, parallel squat, power clean, incline bench, and front squat.

Cramp A sudden, uncontrollable, painful contraction of a muscle or a group of muscles, that may last for only seconds, or for hours at a lower intensity. Treated by stretching and massage.

D Defense The team trying to prevent the other team from scoring. Deltoid Muscle of the shoulder by which the arm is raised.

E Endurance Stamina, the ability to keep going for long periods. Includes cardiovascular-respiratory (heart-breathing) endurance, and muscular endurance.

Exercise Involves exertion of the body. It is important in maintaining general health and includes cardiovascular-respiratory (heart-breathing) endurance, muscular endurance, strength, mobility and flexibility, and body composition. (See also Physical fitness).

Extend To straighten a joint.

F Fine Motor Skills Involve movements using small groups of muscles in delicate actions, for e.g. wrist action in table tennis.

FITT Principal Frequency, Intensity, Time, and Type.

Flex To bend a joint.

Flexibility The ability of joints to move throughout their full range of motion.

Force Force can be described as a ‘pull’ or a ‘push’.

Form Placement of body parts during exercise.

Foul A major infraction of the rule; may include a penalty against the player and/or team.

Frequency How often you do a particular activity.

G Gluteal Muscles One of the muscles of the buttocks.

Goal Scoring in an activity.

Gross Motor Skills These are skills which involve large groups of muscles, for e.g. discus throwers.

H Hamstring Muscle A muscle group located on the back of the thigh.

Hydration To supply water to a person in order to restore or maintain a balance of fluids.

I Isometric Muscle Action This occurs when a muscle starts to contract and shorten but is then stopped by an immovable resistance.

Isotonic Muscle Action Normal muscle action, when the muscle shortens as it produces movement, for e.g. a biceps curl.

Incline Bench Lay on a bench raised at 45 degrees, press bar from chest to full extension.

Intensity How physically hard the activity is.

Interval Training Training with alternating work intervals and rest intervals.

Involuntary Muscle A muscle that you cannot control by your conscious decisions.

L Lifetime Sports A sport that can be played by people of all ages.

Low Impact Aerobic Exercise Exercise with one foot contacting the floor at all times.

M Motor (movement) Skill There isn’t a single, agreed definition of a motor skill. We could say that motor skill is, ‘the learned ability to perform in a physical activity efficiently, successfully, and consistently’.

Muscular Endurance The power of a muscle to keep on working. The maximum number of reps one can push, pull or carry.

Muscular Strength The ability of muscles to work. The maximum amount of weight one can lift, push, pull, or carry at one time.

Muscle Body tissue that lengthens and shortens to cause movement of the bones that results in body movement.

O Offense The attacking team who is trying to score.

Out of Bounds Outside of playing area.

P Parallel Squat With a bar on back/shoulders, the top of your thighs should be about parallel to the floor or slightly lower, in a well-executed squat.

Participation Taking part in physical activities.

Pectoral Muscle The large muscle of the chest.

Physical Fitness A physical state of well-being.

Power The ability to use strength quickly.

Power Clean The movement in which the bar starts on the floor and through a jumping and rowing motion, the bar finishes on your chest.

Pulse The rhythmic beat of the blood being pumped by the heart through the arteries, which are swollen in diameter when the heart contracts, and recoil back to normal when the heart relaxes. It can be felt at the wrist and at the side of the neck.

Q Quadricep Muscle The muscle on the front of the thigh.

R Range of Motion The amount of movement one can make in a joint.

Reaction Time How quickly you respond to something.

Relaxation A process of reducing tension, rigidity, anxiety, and intensity. Specific techniques can be developed for e.g. Progressive Muscular Relaxation, the Quiet Place, Centering.

Repetitions The number of consecutive times one does an exercise.

Resistance Opposition to a force or a movement.

Response Time The time is taken to respond to a stimulus, for e.g. the actions of people.

Resting Heart Rate The number of heartbeats during a period of inactivity.

Routine Performing movements in the same way continuously. A technique used to enhance skill performance.

S Set A group of repetitions for an exercise.

Skills A capacity to perform a specific task that involves the use of muscles and nerves together with the brain.

Speed The ability to perform a movement or cover a distance in a short period of time.

Sport This term is used in many different ways. It could be described as ‘a type of physical activity which you choose to compete in fairly and try to win.’ There have been many different groups.

Sportsmanship Playing within the rules with a good attitude and with respect to others.

Stability (of the body) This involves the equilibrium or balance of the body on a base, it is increased if: the area of the base is wider or larger; the center of gravity is lowered; the center of gravity is brought nearer to the center of the base.

Strength The amount of force that is produced by muscles contracting. Includes static or isometric strength, where effort is made against an immovable resistance; and dynamic or isotonic strength where effort moves a resistance.

Stretching Exercise to improve flexibility. This can be passive, for e.g. limb being pushed to the limit of movement by a partner; or active, for e.g. moving and holding your own stretch position, and ballistic, such as swinging arms and/or legs.

T Techniques The basic patterns of movement have to be developed in every activity.

Time Duration of the activity.

Training (physical) A process that is designed to improve physical capacity, fitness, skill, etc.

Triceps Muscle A muscle located on the back of the upper arm.

V Variation (of training) Training should be varied to prevent boredom and injuries. Variation should always be safe.

Voluntary Muscle A muscle that can be controlled by your conscious decisions.

W Warm-up A warm-up should involve a gradual increase in the heart rate and breathing rate, a slight rise in body temperature, and prepare the mind and the body for activity. It helps to reduce the risk of injuries.

Work Out The part of the physical activity program during which a person does activities to improve fitness.

Weight Training The lifting of weights to build strength. Also known as resistance training.

Source:

www.sgcs.k12.in.us

Physical Education Vocabulary (K-12)

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Inspire Movies

Watch these inspiring Sports movies with your child. Download the worksheet to complete the activity.

Chak De! India

Running time: 2 hours 33 minutes

Download Worksheet

Download Answerkey

Iqbal

Running time: 2 hours 52 minutes

Download Worksheet

Download Answerkey

Coach Carter

Running time: 2 hours 16 minutes

Download Worksheet

Download Answerkey

Cooling Runnings

Running time: 1 hour 38 minutes

Download Worksheet

Download Answerkey

Rudy

Running time: 1 hour 56 minutes

Download Worksheet

Download Answerkey

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Toss and Catch

Wobble and Balance

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Home Workout



Fitness Activities

How to Score Runs | Cricket



Basics: Teach a Child | Badminton



The Basic Rules of Basketball | Basketball



Understanding the Rules of Football | Football

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Nursery to Grade 2

Grade 3 to Grade 6

Grade 7 and above

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Nursery to Grade 2

Grade 3 to Grade 6

Grade 7 and above

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Warm Up and Chest Level Punch

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Grit Time



Green Light and Red Light



Cricket Batting



How to Score Runs | Cricket



The Basic Rules of Basketball | Basketball



Understanding the Rules of Football | Football



Basics: Teach a Child | Badminton

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Warm up and carry vegetables home safely



Know your number

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Target Throw



Clean your house

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Fitness activity – Nursery to Grade 2

Level-1

Level-2

Activity name Duration/Counts

Walking in a straight line 5 minutes

Walking around a room 5 minutes

Running on a spot 5 minutes

Running and changing direction 5 minutes

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Nursery to Grade 2

Level-1

Level-2

Activity name Duration/Counts/Distance to be covered

Balancing on the right leg 2 minutes

Balancing on the left leg 2 minutes

Balancing a pillow on the head while walking 10 meters

Sliding to right and left 1 minute

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Nursery to Grade 2

Level-1

Level-2

Activity name Duration/Counts/Distance to be covered

Jumping as high as one can 10 counts

Jumping to the right and left 10 counts

Jumping forward 10 counts

Dribbling the ball with both hands 20 counts

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Nursery to Grade 2

Level-1

Level-2

Activity name Duration/Counts/Distance to be covered

Hopping on the right leg 20 counts

Hopping on the left leg 20 counts

Hopping around the chair 10 counts

Shadow Kicking 20 counts

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Nursery to Grade 2

Level-1

Level-2

Activity name Duration/Counts/Distance to be covered

Galloping like a horse 10 meters

Galloping around a square 2 minutes

Skipping around a chair 2 minutes

Skipping around a table 2 minutes

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Nursery to Grade 2

Level-1

Level-2

Activity name Duration/Counts/Distance to be covered

Throwing a paper ball aimed at a pillow 20 counts

Throwing a paper ball aimed at a moving bucket 20 counts

Tossing and catching a paper ball or any ball 20 counts

Tossing a paper ball, clapping 2 times and catching it 20 counts

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Nursery to Grade 2

Level-1

Level-2

Activity name Duration/Counts/Distance to be covered

Leaping from one square box to another 20 counts

Leaping from a distance (minimum 2 feet) 20 counts

Striking a paper ball with a fist 20 counts

Striking a paper ball continuously with a fist 10 counts

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Body Weight Exercise

Jump Rope Exercises

Home Workout

How to Throw the Ball | Cricket

How to Hold the Forehand Grip | Badminton

Soccer Rules: Learn about Defensive Fouls | Football

Traveling | Basketball

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Fun Yoga

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Secret Exercise



ABS Workout



Traveling | Basketball



How to Throw the Ball | Cricket



How to Hold the Forehand Grip | Badminton



How to Throw the Ball | Cricket

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Animal walk



Hungry Frog



Know your partner

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Finding the path



Penguin jump and turn



Tip top waist belt

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Yoga



Asana practice

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Fitness activity – Nursery to Grade 2

Level-1

Level-2

1)Walk clockwise and counterclockwise- 5 mts

2) Different styles of walking

Low level – Alligator walk

Mid level – Duck walk

High Level – Elephant walk

3) Run as slow as you can – like a Turtle

4) Run fast – like a Tiger

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Fitness activity – Grade 3 to Grade 6

Level-1

Activity name Duration/Counts

1. Foot fires: Running in place on your toes while keeping the feet as low as possible to the ground 20 counts

2. Forward jumps 20 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description Picture

Everest Push-Ups Place your hands flat on the ground, make a square frame with your shoulders. Make sure your hips are in-line with your back. Your body should be straight as you lower your chest to the ground source: vecteezy.com

Low and High Plank Move from low (on your forearms) to high (on your hands) plank and keep alternating between the two as quickly as you can for 30 secs. Repeat the exercise 3 times. Take intervals/rest in between repetition for 30 secs. source: Pinterest

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Nursery to Grade 2

Level-1

Level-2

Activity name Duration/Counts

1. Balancing on the right leg while standing on pillow 1 minute

2.Balancing a soft toy on the palm while walking 5 meters

3.Turning and twisting 20 counts

4.Sliding slowly towards one’s right 5 meters

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Grade 3 to Grade 6

Level-1

Activity name Duration/Counts

Side planks 2 minutes

High knee 20 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description Picture

Hand-to-Toe Kicks Stand upright, contract your core and lift one leg off the ground directly in front of you while simultaneously bringing your opposite hand down to touch your toe. Your hand and toe should meet at a 90-degree angle from your body (beginner’s: take support of the wall). Alternate sides source: Pinterest

Island Hopping Leap Frogs Focus on your leapfrog form. Begin by lowering yourself into a low squatting position. Place your feet slightly wider than hip-width, bend your knees and lower your butt toward the ground. Continue lowering until your knees are as close to a 90-degree angle (as much as possible). Stay in this position as you jump forward. As you leap, keep your head, neck, shoulders, and arms relaxed. source: idealfit.com

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Grade 7 & above

Level-1

Chest Level Punch (Chudan Zuki)

1.) Stand with one waist gap between feet, weight on both legs with knees bent (slightly bent as you would when you are relaxed)

2.) Spine straight, left hand out to the center of the body targeted at the solar plexus. Other hand flexed on the waist

3.) Swap the position of the arms slowly

4.) Move the right hand to twist it in the end and punch at the same central target.

Challenges

1.) Do them Slowly, breathe in when fists face up and breathe out when you complete the punch.

2.) Focus when you punch.
3.) Can you do 10 punches without blinking your eyes?

Level-2

Face Level Punch (Jodan Zuki)

1.) Stand with one waist gap between feet, weight on both legs with knees bent (slightly bent as you would when you are relaxed)

2.) Spine straight, left hand out to the center of the body targeted at the level of your own chin, other hand flexed on the waist.

3.) Swap the position of the arms slowly

4.) Move the right hand to twist it in the end and punch at the level of your opponent’s chin

Challenges

1.) Do them Slowly, breathe in when fists face up and breathe out when you complete the punch.

2.) Focus when you punch.

3.) Can do 10 punches at your chin level?

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Fitness activity – Nursery to Grade 2

Level-1

Level-2

Activity name Description

1. Jumping – Taking off on both feet and landing on one foot 10 counts

2. Jumping- Taking off on both feet and landing on both feet 10 counts

3. Jumping- Taking off on one foot and landing on both the feet 10 counts

4. Dribbling the ball while moving 20 counts

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Grade 3 to Grade 6

Level-1

Activity name Duration/Counts

1. Foot fires: Running in place on your toes while keeping the feet as low as possible to the ground 20 counts

2. Forward jumps 20 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description Picture

Bench Jumps Stand in front of a box and use both legs to jump onto the object. Make sure to maintain a neutral spine and explode from a squatting position. source: runnersworld.com

Squat Jacks Begin by doing a few basic jumping jacks. Then lower yourself into a squat position with your legs wider than shoulder-width apart and turn your toes outwards. Place your hands behind your head as you continue to jump on your feet in and out as if you’re doing a basic jumping jack in a squat. source: healthline.com

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Grade 7 & above

Level-1

Activity name Duration/Counts

1. Push-ups 10 counts

2. Crunches 15 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description

Jumping Jacks Start with a plank position keeping your arms and legs extended on the floor.Maintaining the same posture, crawl forward at a steady pace. Put more weight on your arms and less on your legs.

Bear Crawls Move from low (on your forearms) to high (on your hands) plank and keep alternating between the two as quickly as you can for 30 secs. Repeat the exercise 3 times. Take intervals/rest in between repetition for 30 secs.

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Flexibility 1

Flexibility 2

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Dancing

Topple the bottles

Spider not at home

>

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Shakti – hip movement and drill

Shakti – how to kick and punch

Balloon tapping

Lunges

Rapid fire , quick feet

Learn the Equipment Used for Batting | Cricket

Singles Rules | Badminton

Soccer Skills: Control the Ball

Soccer Skills: Control the Ball

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Fitness activity – Nursery to Grade 2

Level-1

Level-2

Activity name Description

1. Hoping forward and backward 10 counts forward and 10 counts backward

2. Hoping, clapping and landing 20 counts

3. Hopping-in and hopping-out 20 counts

4. Passing and receiving the ball 20 counts

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Grade 3 to Grade 6

Level-1

Activity name Duration/Counts

1. Ski jumps 20 counts

2. Upper Cut (Punch) 30 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description Picture

Low Impact Jumping Jacks Begin by standing with your feet together and your hands on your chest. Jump up and land your feet in a squatting position. Your feet should be wider than shoulder-width apart and your toes should be turned outwards. As you land into this squatting position, rotate your upper body at the waist and reach your left hand toward the floor. At the same time, reach your right hand up to the sky. Jump back into your starting position. Repeat on the other side to complete one repetition source: healthline.com

Squat Jacks Extend your right arm out toward the left over your head as you step your right foot out at the same time. Now extend your left arm out over your head towards the right and step your left foot out. This is one repetition. Continue this marching motion, alternating sides, until you’ve completed 5 repetitions leading with the right. Repeat leading with the left. source: healthline.com

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Grade 7 & above

Level-1

Activity name Duration/Counts

1. Sit ups 15 counts

2. Mountain Climbers 25 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description

Plank Jacks Start with a high plank position, keeping your core tight. With your hands still on the floor, jump while keeping your feet apart. Jump again while bringing them back together.Remember while attempting to jump the distance between the two feet should not be too wide or too narrow. Also, maintain your hips at the same level throughout the exercise.

Flutter Kicks Lie on your back and your abs should be drawn inside.Take both your hands and slide it beneath the curved portion of your lower back for support.Now using your core lift both your legs to make a right angle to the upper body.Kick your feet up and down several inches just above the ground. Repeat the exercise as fast as you can

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Running Drills

Everest Push ups

Tic Tac Toe

How to Bowl

Singles RulesVideo

Soccer Skills: The One-Two Pass

The Lay Up

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Rolling Challenge

Fitness Circuit

Egg Roll

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Fitness activity – Grade 7 and above

Level-1

Activity name Duration/Counts

1. Jumping jack 25 counts

2. Push-ups 10 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description

1. Agility Run Place 4 cones 3 feet apart in a straight line. The starting point is 5 feet from the first cone. Start by running until you reach the first cone and touch the cone on your left with your left hand then run to the next cone on the diagonal and touch the cone on the right side with your right hand. Repeat with all the cones (in a zig-zag direction )

2. High Knees Stand in place with your feet hip-width apart. Drive your right knee to your chest and quickly back down, immediately. Repeat the action with your left knee. Hold your arms out at your shoulder’s length and keep alternating knees as quickly as you can

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Grade 7 and above

Level-1

Activity name Duration/Counts

1. Wall push-ups 25 counts

2. Sit-ups 15 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description

1. Fitness Challenge 2 Fitness Challenge Make a list of five fitness challenges and record the results. The challenges could be running for 20mts, perform the standing long jump 5 repetitions, pushups for one minute, 5 squats and 10 burpees

2. Hand-to-Toe Kicks Stand upright, contract your core and lift one leg off the ground directly in front of you while simultaneously bringing your opposite hand down to touch your toe. Your
hand and toe should meet at a 90-degree angle from your body. Alternate sides.

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Grade 7 and above

Level-1

Activity name Duration/Counts

1. Jumping rope 50 counts

2. Butt Kick 15 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description

1. Crossing the Stream 3 Crossing the Stream If you play basketball or any other sport that requires jumping , play Crossing the Stream to strengthen your leg muscles. Begin with drawing two lines no more than 4 feet apart. Designate crossing points and jump from one side of the “stream” to the next. Jump with both feet together, as well as take large leaps across.

2. Rapid Fire Quick Feet Stand with your legs hip-width apart, and start running in the same place on your toes. Increase your speed so that it feels like you’re digging into the ground. Every 20 seconds drop quickly
to the ground and jump back up and resume Quick Feet.

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Grade 7 and above

Level-1

Activity name Duration/Counts

1. Pushing against the wall 2 minutes

2. Calf raises 20 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description

1. Low and High Plank Move from low (on your forearms) to high (on your hands) plank and keep alternating between the two as quickly as you can for 30 secs. Repeat the exercise 3 times. Take intervals/rest in between repetition for 30 secs.

2. Hand-to-Toe Kicks Stand upright, contract your core and lift one leg off the ground directly in front of you while simultaneously bringing your opposite hand down to touch your toe. Your
hand and toe should meet at a 90-degree angle from your body. Alternate sides.

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Grade 7 and above

Level-1

Activity name Duration/Counts

1. Walking like a crab 2 minutes

2. Hand rotation 20 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description

1. Island Hopping Leap Frogs Focus on your leapfrog form. Begin by lowering yourself into a low squatting position. Place your feet slightly wider than hip-width, bend your knees and lower your butt toward the ground. Continue lowering until your knees are as close to a 90-degree angle (or as much as possible). Stay in this position as you jump forward. As you leap, keep your head, neck, shoulders, and arms relaxed.

2. Bench Jumps Stand in front of a box and use both legs to jump onto the object. Make
sure to maintain a neutral spine and explode from a squatting position.

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Grade 7 and above

Level-1

Activity name Duration/Counts

1. Touching each toe alternately 20 counts

2. Squats 15 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description

1. Jumping Rope 17
Jump Rope Start with the standard jump by pushing yourself off the ground evenly, with both feet. Breath in and out slowly, try to jump for a minute and record your jumps

2. Burpees To master the burpees, begin in a squat position with hands on the floor in front of you. Kick your feet back to a push-up position. Immediately return your feet to the squat position. Leap up as high as you can from the squat position. Repeat, moving as fast as possible try and maintain a fast pace.

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Grade 7 and above

Level-1

Activity name Duration/Counts

1. Walking like a crab 20 feet 2 rounds

2. Jumping as high as one can 10 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description

1. Jumping Rope 17
Jump Rope Start with the standard jump by pushing yourself off the ground evenly, with both feet. Breath in and out slowly, try to jump for a minute and record your jumps

2. Inchworm Begin with your feet shoulder-width apart and a tight core. Place your hands on the floor as you bend from the waist. Now keeping your legs straight, walk your hands forward till you attain a high plank position. Once you have attained the high plank position then quickly walk your feet towards your hands. This completes one repetition.

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Grade 3 to Grade 6

Level-1

Activity name Duration/Counts

1. Spot jogging 5 minutes

2. Knee push-ups 10 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description Pictures

1. Jumping Jacks

1. Stand upright with your legs together and arms by your side.

2. Bend your knees slightly and jump into the air.

3. As you jump, spread your legs to be about shoulder-width distance. Stretch your arms out and bring them over your head.

4. Jump back to starting position.

5. Repeat.

Source: fitpass.co.in

2. Everest Slippery Mountain Climbers Find a wooden floor or flat surface and place your feet on two washcloths or a folded hand towel. Assume a high plank position and pull BOTH legs in towards your chest at the same time and then push them back out to resume the plank position. Repeat the action and build up speed.

Source: homegym-exercises.com

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Grade 3 to Grade 6

Level-1

Activity name Duration/Counts

1. Laying down on your back and moving your leg as if you were riding a bicycle 2 minutes

2. Jumping rope 3 minutes

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description Pictures

1. Tough Squats Stand with your feet apart. Pull your belly towards your spine and contract your abdominal muscles. Slowly lower your body, as though you are sitting in a chair until your butt is in line with your knees. You should have your back straight, knees behind your toes and weight on your heels.

Source: Face Rx

2. 3-Point Balance Get into a crab walk position, balance on two hands and 2 legs bent. While entire body facing up now lift one leg up straight and hold the position for 10 secs. Name the 3 points on which your are balancing currently. Repeat this exercise with the other leg and gradually increase the time to 30 secs.

Source: Pinterest

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Grade 3 to Grade 6

Level-1

Activity name Duration/Counts

1. Balancing on the right and left leg alternately 1 minute

2. Wall push-ups 15 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description Pictures

1. Standing Mountain Climbers From a standing position, reach your left hand as high as you can, while driving your right knee up and out. Then bring down your left hand and reach high with your right, while simultaneously dropping your right foot and driving your left knee up and out.

Source: skimble.com

2. Side Planks Lie on your side and place one foot on top of the other foot. With your elbows
right under your shoulder lift yourself in straight line from foot to head. Please note, only your foot and elbows should touch the ground. Hold on to this position for 30 secs.
In both styles of planks your spine should be straight.
To improve upon your posture do this exercise in front of a mirror or have someone observe you.

Source: spotibi.com

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Grade 3 to Grade 6

Level-1

Activity name Duration/Counts

1. Sit-ups 20 counts

2. Skipping inside the home 20 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description Pictures

1. Ski Jumps Ski jump exercises give you an overall stability. Stand with your feet together on a folded towel on the floor. Bend your knees and jump to the right
as far as you can. Land with soft knees and immediately jump to the left. Repeat this action.

Source: clipart.email

2. Rapid Fire Quick Feet Stand with your legs hip-width apart, and start running in the same place on your toes. Increase your speed so it feels like you’re digging into the ground. Every 20 seconds drop quickly to the ground and jump back up to resume Quick Feet.

Source: Pinterest

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Grade 3 to Grade 6

Level-1

Activity name Duration/Counts

1. Jumping jacks 50 counts

2. Front Kick 20 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description Pictures

1. Mud Mile Lunges Stand with your feet and knees together, hands placed on your hips. Take a large step with your right foot to the right side and lunge toward the floor. Make sure your right knee does not extend past your toes and keep your left leg bent. Place a towel under your lunging foot. Think of the surface as if it is mud and you’ll be sliding on the towel under the foot . Push off through your right foot and to return to the start. Alternate sides.

Source: spotibi.com

2. Mountain Climbers Start in a high plank position and descend into a push-up. As you go low bring your right
knee to your right elbow. Return to high plank and repeat on the left side. Alternate sides and increase the speed.

Source: spotibi.com

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Grade 3 to Grade 6

Level-1

Activity name Duration/Counts

1. Split Jumps
(It is a combination of jump and a lunge. One should stand with their legs apart, jump and land in a lunging position. Alternately, change the leg) 10 counts

2. Butt kick 20 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description Pictures

1. Stability Skates Try this hip stability exercise: stand with your feet shoulder-width apart and balance your
weight on your left foot. Then pick up your right foot and loop it behind your
left leg, making a D-shape with your toes. Bring your right arm to your left foot. Repeat the same exercise with other leg

Source: spotebi.com

2. Jumping Rope Start with the standard jump by pushing yourself off the ground evenly, with both feet.

Source: spotebi.com

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

×

Fitness activity – Grade 3 to Grade 6

Level-1

Activity name Duration/Counts

1. Split Jumps
(It is a combination of jump and a lunge. One should stand with their legs apart, jump and land in a lunging position. Alternately, change the leg) 10 counts

2. Butt kick 20 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description Pictures

1. All-Around Strength Burpees To master the burpees, begin in a squat position with hands on the floor in front of you. Kick your feet back to a push-up position. Immediately return your feet to the squat position. Leap up as high as you can from the squat position. Repeat, moving as fast as possible try and maintain a fast pace.

Source: ludowalsh.com

2. High Knees Stand in place with your feet
hip-width apart. Drive your right knee to your chest and quickly back down, immediately
repeat the action with your left knee. Hold your arms out at your shoulder’s length and keep
alternating knees as quickly as you can

Source: workouttrends.com

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Nursery to Grade 2

Level-1

Level-2

Activity name Description

1. Galloping forward and backward 20 counts forward and 20 counts backward

2. Galloping like a fast horse 20 counts

3. Skipping over a pillow 20 counts

4.Skipping around one’s parents 20 counts

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

×

Fitness activity – Grade 3 to Grade 6

Level-1

Activity name Duration/Counts

Skaters (Stand with feet shoulder-width apart and balance the weight on the left foot. Then pick up the right foot and loop it behind the left leg, making a D-shape with the toes. Bring the right arm to left foot. Repeat the same exercise with other leg) 20 Counts

Squat Jump
20 Counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description Picture

Crab Toe Touches From the crab position, lift your left leg and right arm and try touching your toes. Come back to crab position and lift your right leg and touch it with left arm and repeat on the other side source: spotibi.com

Calf Raises From a standing position, lift yourself and stand on your toes. Hold the position and then come back to the standing position source: spotibi.com

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

×

Fitness activity – Grade 7 & above

Level-1

Activity name Duration/Counts

Wall-sit
20 seconds

Walking
15 minutes

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description

Donkey Kick
Get into a high plank position and keep your core tight. With your hand still on the ground push, your feet into the air and kick your butt with your heels.Return back lightly on your toes.Make sure that you keep your shoulders in line with your wrists

Jumping Lunges Start with a low lunge position. As you jump, switch the feet mid-air. Land with the opposite feet as you get into a lunge position for the second time

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

×

Agility run

Plan Jack

Push Ups

How to Bowl in Cricket – Part 1 | Cricket

Serve: Singles Rules | Badminton

Soccer Skills: The One-Two Pass | Football

The Lay Up | Basketball

×

Family time

Bucket catch Challenge

Book Balancing

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Fitness activity – Nursery to Grade 2

Level-1

Level-2

Activity name Description

1. Throwing a paper ball at a distance of 10 feet 20 counts

2. Throwing a paper ball inside a bucket 20 counts

3. Catching a ball using a small plastic mug 20 counts

4. Tossing a ball, clapping 3 times (while the ball is in air) and catching the ball 20 counts

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

×

Fitness activity – Grade 3 to Grade 6

Level-1

Activity name Duration/Counts

Mountain Climbers (Get down on the floor with hands and knees touching the ground. Lift one foot up and bring it closer to the chest while keeping the knee bent. Repeat this action with the opposite foot.) 20 Counts

Mountain planks 20 Counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description Picture

Hip Bridges Lie on your back with knees bent and feet flat on the ground; rest your arms by your sides. Place your feet firmly on the ground as you slowly lift your hips off the ground. Hold for the position for a few counts, then come back to the starting position.
spotebi.com

Inchworm Begin with your feet shoulder-width apart and a tight core. Place your hands on the floor as you bend from the waist. Now keeping your legs straight, walk your hands forward till you attain a high plank position. Once you have attained the high plank position then quickly walk your feet towards your hands. This completes one repetition.
spotebi.com

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Fitness activity – Grade 7 & above

Level-1

Activity name Duration/Counts

1. Lunges 20 counts

2. Alternate knee to elbow touch 10 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description

Butt Kicks Stand with your feet shoulder-width apart. Keep your arms bent towards the sides. Now flex your right knee, kick your right heel to your glutes and bring the right foot down. Repeat the same movement with left leg.

Leg lift Lie on your back and place your hands just below your lower back for extra support. Keep core tight and legs straight. Lift your legs at a right angle to your upper body. Keeping your core tight and legs together, make a complete rotation with your legs. Focus on keeping your abs tight throughout the exercise

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Enjoy Stretching

FLEX Test

Work out in direction

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Bear Crawl

High Knees

Rolling Dice

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Yoga Day Video

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Fitness activity – Nursery to Grade 2

Level-1

Level-2

Activity name Description

1. Taking small leaps 10 counts

2. Leaping over a pillow 20 counts

3. Striking a paper ball gently with a palm 20 counts

4. Striking a paper ball gently with the back of one’s palm 20 counts

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

×

Fitness activity – Grade 3 to Grade 6

Level-1

Activity name Duration/Counts

Power Skips (Start in a standing position. Keeping the back straight and core tight, lift the left knee while raising the right arm overhead and then switch to the other side. To add intensity to this exercise, one needs to push off their toes along with a slight hop while doing this activity. Once, familiar with the movements, one can gradually pick up the pace.) 20 Counts

High jumps 20 Counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description Picture

Jump Ups Stand in front of a step or bench. Squat down, then spring up and forward. Tightly scrunch your knees and land your feet on the bench, and stand straight up. Slowly, jump back down. While coming down land with your knees bent and go right into your next jump.
womenshealthmag.com

Wall Sit Stand with your back against the wall. Walk your feet out and place them at a shoulder-width distance. Slide your back down the wall til your thighs are parallel to the ground. Make sure your knees are aligned to your toes. Hold the position for as long as you can.
Pinterest

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

×

Fitness activity – Grade 7 & above

Level-1

Activity name Duration/Counts

1. Pushing against the wall 2 minutes

2. Calf raises 20 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity name Description

Sprinters Sit Ups Begin in a seated position with your arms bent at a right angle and your legs extended in front of you. Now engaging your obliques lift your left leg and bring your right eblow close to the left knee. Return to the starting position and repeat the exercise on the other side

Box Jumps Fetch yourself a sturdy box or bench to do this exercise. Beginners could use a box that is about mid-calf high for them, gradually making their way towards increasing the height of the box. Stand in front of the box with your feet shoulder-width apart. Bend the knees, send your hips back, swing your arms backward and forward as you lightly land on the box. To return to starting position, step down one foot at a time.

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

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Trikonasana and Vrikshasana

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Fun with Hand Eye Coordination

×

Isometric

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Fitness activity – Nursery to Grade 2

Level-1

Level-2

Activity name Description

1.Walk on tiptoes like a little mouse 10 feet

2. Walk like walking on a hot sand 10 feet

3. Run slowly like an elephant 10 feet

4. Run quietly without waking the sleeping giant 10 feet

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

×

Fitness activity – Grade 7 & above

Level-1

Activity name Duration/Counts

1. Jumping rope 50 counts

2. Butt kick 15 counts

Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)

Level-2

Activity Description

Crossing the Stream If you play basketball or any other sport that requires jumping , play Crossing the Stream to strengthen your leg muscles. Begin with drawing two lines no more than 4 feet apart. Designate crossing points and jump from one side of the “stream” to the next. Jump with both feet together, as well as take large leaps across

Rapid Fire Quick Feet Stand with your legs hip-width apart, and start running in the same place on your toes. Increase your speed so that it feels like you’re digging into the ground. Every 20 seconds drop quickly to the ground and jump back up and resume Quick Feet.

To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.

Activity Type	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Physical Activity-Motor and Fundamental Movement Skills	Physical Activity	Physical Activity	Physical Activity	Physical Activity	Physical Activity	Physical Activity	Physical Activity
Fitness Video Day	Fitness Video		Fitness Video		Yoga Video		Fitness Video
Fun Activity Videos			Fun Activity Video			Fun Activity Video
Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet

Activity Type	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Physical Activity-Motor and Fundamental Movement Skills	Physical Activity	Physical Activity	Physical Activity	Physical Activity	Physical Activity	Physical Activity	Physical Activity
Fitness Video Day		Fitness Video		Fitness Video		Fitness Video
Fun Activity Videos		Fun Activity Video			Fun Activity Video		Fun Activity Video
Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet

Activity Type	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Physical Activity-Motor and Fundamental Movement Skills	Physical Activity	Physical Activity	Physical Activity	Physical Activity	Physical Activity	Physical Activity	Physical Activity
Fitness Video Day		Fitness Videos		Fitness Videos		Yoga Videos
Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet

Activity Type	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Physical Activity-Motor and Fundamental Movement Skills	Physical Activity	Physical Activity	Physical Activity	Physical Activity	Physical Activity	Physical Activity	Physical Activity
Fitness Video Day		Fitness Videos		Fitness Videos		Fitness Videos
Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet

Activity Type	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Assessment	Height and weight	Practice session for Standing Broad Jump	Standing Broad Jump Test	Practice session for Plate Tapping	Plate Tapping Test	Practice session for Flamingo Balance	Flamingo Balance Test
Fitness Video Day	Fitness Videos			Fitness Videos		Fitness Videos
Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet	Fill Your Log sheet

Emotions		Activity
Day-1	Excitement	List 5 instances with your parents where you felt excited
Day-2	Nervous	Talk about the recent incident where you felt nervous
Day-3	Grateful	Name one person to whom you are always grateful and why
Day-4	Pride	Share 2 moments of pride that you have experienced this year
Day-5	Helplessness	Do you remember any moment where you were feeling helpless
Day-6	Happy	You have to make your parents happy today
Day-7	Greed	Is this a negative emotion? And why? Can you name some more emotions which is not good

Activity name	Duration/Counts
Spot jogging	5 minutes
Laying down on your back and moving your leg as if you were riding a bicycle	2 minutes
Jumping rope	5 minutes
Jumping jacks	30 counts
Wall push-ups	15 counts
Sit-ups	20 counts
Walking like a crab	20 feet, 2 times
Jumping jacks	50 counts

Activity name	Description
Agility Run	Place 4 cones 3 feet apart in a straight line starting point is 5 feet from the first cone, start by running until you reach the first cone and touch the cone with your left hand with the cone on the left side, then run to the next cone on the diagonal and touch with a right hand with the cone on the right hand side . Repeat with all the cones (in a zig-zag direction )
Fitness Challenge	Make a list of five fitness challenges and record the results. The challenges could be running for 20mts, perform the standing long jump 5 repetitions, do pushups for one minute, 5 squats and 10 burpees
Crossing the Stream	If you play basketball or any other sport that requires jumping , play Crossing the Stream to strengthen your leg muscles. Begin with drawing two lines no more than 4 feet apart. Designate crossing points and jump from one side of the “stream” to the next. Jump with both feet together, as well as take large leaps across.
Secret Exercises	Write 10 exercises on 10 piecies of paper /cards given in level 1 Place a set of cards facing downward in the middle of the floor. Each card has a specific exercise listed on it. Start this activity by running around the circle for 30 seconds. When you hear the wistle, run into the middle of the circle and pick a card. Then perform the exercise written on the card. Repeat the process until all cards have been turned over and each exercise has been performed.
Red Light, Green Light	Stand on one end of the room. When you hear someone say “green light”, you shall run. When you hear someone say “red light”, you shall stop and perform an exercise to increase your muscular strength. The exercises can be squats, pushups, and sit-ups. . Perform this multiple times.
Relay Race	Create a circuit of 10×10 mts. Start with bear crawls downward and backward. Then perform the crab walk followed by lunges, side squats, and hopping alternately.
High Knees	Stand in place with your feet hip-width apart. Drive your right knee to your chest and quickly back down, immediately. Repeat the action with your left knee. Hold your arms out at your shoulder’s length and keep alternating knees as quickly as you can
Rapid Fire Quick Feet	Stand with your legs hip-width apart, and start running in the same place on your toes. Increase your speed so that it feels like you’re digging into the ground. Every 20 seconds drop quickly to the ground and jump back up and resume Quick Feet.

Activity name	Description	Pictures
Jumping Jacks	1. Stand upright with your legs together and arms by your side. 2. Bend your knees slightly and jump into the air. 3. As you jump, spread your legs to be about shoulder-width distance. Stretch your arms out and bring them over your head. 4. Jump back to starting position. 5. Repeat.	Source: fitpass.co.in
Push-Ups	1. Get down on all fours, placing your hands slightly wider than your shoulders. 2. Straighten your arms and legs. 3. Lower your body until your chest nearly touches the floor. 4. Pause, then push yourself back up. 5. Repeat.	Source: vecteezy.com
Jump Rope	Start with the standard jump by pushing yourself off the ground evenly, with both feet.	Source: spotebi.com
Tough Squats	Stand with your feet apart. Pull your belly towards your spine and contract your abdominal muscles. Slowly lower your body, as though you are sitting in a chair until your butt is in line with your knees. You should have your back straight, knees behind your toes and weight on your heels.	Source: musely.com
All-Around Strength Burpees	To master the burpees, begin in a squat position with hands on the floor in front of you. Kick your feet back to a push-up position. Immediately return your feet to the squat position. Leap up as high as you can from the squat position. Repeat, moving as fast as possible try and maintain a fast pace.	Source: ludowalsh.com
Everest Slippery Mountain Climbers	Find a wooden floor or flat surface and place your feet on two washcloths or a folded hand towel. Assume a high plank position and pull BOTH legs in towards your chest at the same time and then push them back out to resume the plank position. Repeat the action and build up speed.	Source: homegym-exercises.com
Stability Skates	Try this hip stability exercise: stand with your feet shoulder-width apart and balance your weight on your left foot. Then pick up your right foot and loop it behind you toward the left leg, making a D-shape with your toes. Bring your right arm to your left foot. repeat the same with other leg.	Source: spotebi.com
Ski Jumps	Ski jump exercises give you an overall stability. Stand with your feet together on a folded towel on the floor. Bend your knees and jump to the right as far as you can. Land with soft knees and immediately jump to the left. Repeat this action.	Source: clipart.email

Activity name	Duration/Counts
Walking around the room	5 minutes
Running on the spot	5 minutes
Balancing on the right leg	1 minute
Balancing on the left leg	1 minute
Balancing a pillow on the head while walking	1 minute
Jumping over a shoebox	10 counts
Jumping forward	10 counts

Posture/Asana name
Vajrasana
Balasana
Eka Pada Rajakapotasana
Pashchimottanasana
Trikonasana
Utkatasana
Shavasana
Bhujangasana

Posture/Asana name
Ardha-Matsyendrasana
Halasana
Dhanurasana
Chakrasana
Uttanasana
Sarvangasana
Ushtrasana

Activity
1.	Making their own bed
2.	Arranging their own cupboard
3.	Cleaning their own shoes
4.	Clearing the table after meals
5.	Giving the parents a head/foot massage for 5 minutes
6.	Washing their own socks
7.	Helping the parents in the kitchen
8.	Listening to their parents
9.	Arranging items such as -shoes, utensils, books, pens, etc.
10.	Ask your parents –‘How can I help you today?’

A	Acceleration	The rate of change of velocity over time (where velocity is the rate of change of position with respect to direction).
	Aerobic Activity	Steady activity in which the heart can supply all the oxygen the muscles need.
	Aerobic Endurance	The body’s ability to take in and use oxygen so that the muscles can keep working. This is the most important element of fitness.
	Agility	The ability to change the position of your body and/or its parts quickly and accurately.
	Anaerobic Activity	Without oxygen. Activities for which the body can’t supply enough oxygen to keep going for long periods of time.
	Assessment of physical activities	A process of judging/grading a person’s level in relation to a set of criteria. In GCSE this involves a process of planning, performing, evaluating, analyzing, and improving chosen physical activities.
B	Balance	The ability of the body to maintain or regain stability.
	Bench Press	Lay on the bench, flat on the back. Press from chest to full extension.
	Bicep Muscle	The large muscle in the front part of the upper arm.
	Body Composition	The relative proportions of fat and lean (non-fat) body mass.
	Body Mass Index (BMI)	A formula that determines a healthy body weight based on height.
C	Cardiovascular Endurance	The heart, lungs, and blood vessels work together as a team to allow one to stay active and exercise for a long period of time.
	Cardiovascular Fitness	The ability of the heart, lungs, and blood vessels to function efficiently when a person exercises the body.
	Circuit Training	Training that uses a circuit of exercises around a number of different workstations.
	Cool-down	A cool-down brings the mind and the body back to a relaxed state. It helps to reduce the risk of injury.
	Coordination	The ability to control and put together (integrate) movements made by different parts of the body.
	Core Lifts	The 5 ground base lifts most commonly used: bench press, parallel squat, power clean, incline bench, and front squat.
	Cramp	A sudden, uncontrollable, painful contraction of a muscle or a group of muscles, that may last for only seconds, or for hours at a lower intensity. Treated by stretching and massage.
D	Defense	The team trying to prevent the other team from scoring. Deltoid Muscle of the shoulder by which the arm is raised.
E	Endurance	Stamina, the ability to keep going for long periods. Includes cardiovascular-respiratory (heart-breathing) endurance, and muscular endurance.
	Exercise	Involves exertion of the body. It is important in maintaining general health and includes cardiovascular-respiratory (heart-breathing) endurance, muscular endurance, strength, mobility and flexibility, and body composition. (See also Physical fitness).
	Extend	To straighten a joint.
F	Fine Motor Skills	Involve movements using small groups of muscles in delicate actions, for e.g. wrist action in table tennis.
	FITT Principal	Frequency, Intensity, Time, and Type.
	Flex	To bend a joint.
	Flexibility	The ability of joints to move throughout their full range of motion.
	Force	Force can be described as a ‘pull’ or a ‘push’.
	Form	Placement of body parts during exercise.
	Foul	A major infraction of the rule; may include a penalty against the player and/or team.
	Frequency	How often you do a particular activity.
G	Gluteal Muscles	One of the muscles of the buttocks.
	Goal	Scoring in an activity.
	Gross Motor Skills	These are skills which involve large groups of muscles, for e.g. discus throwers.
H	Hamstring Muscle	A muscle group located on the back of the thigh.
H	Hydration	To supply water to a person in order to restore or maintain a balance of fluids.
I	Isometric Muscle Action	This occurs when a muscle starts to contract and shorten but is then stopped by an immovable resistance.
	Isotonic Muscle Action	Normal muscle action, when the muscle shortens as it produces movement, for e.g. a biceps curl.
	Incline Bench	Lay on a bench raised at 45 degrees, press bar from chest to full extension.
	Intensity	How physically hard the activity is.
	Interval Training	Training with alternating work intervals and rest intervals.
	Involuntary Muscle	A muscle that you cannot control by your conscious decisions.
L	Lifetime Sports	A sport that can be played by people of all ages.
L	Low Impact Aerobic Exercise	Exercise with one foot contacting the floor at all times.
M	Motor (movement) Skill	There isn’t a single, agreed definition of a motor skill. We could say that motor skill is, ‘the learned ability to perform in a physical activity efficiently, successfully, and consistently’.
	Muscular Endurance	The power of a muscle to keep on working. The maximum number of reps one can push, pull or carry.
	Muscular Strength	The ability of muscles to work. The maximum amount of weight one can lift, push, pull, or carry at one time.
	Muscle	Body tissue that lengthens and shortens to cause movement of the bones that results in body movement.
O	Offense	The attacking team who is trying to score.
O	Out of Bounds	Outside of playing area.
P	Parallel Squat	With a bar on back/shoulders, the top of your thighs should be about parallel to the floor or slightly lower, in a well-executed squat.
	Participation	Taking part in physical activities.
	Pectoral Muscle	The large muscle of the chest.
	Physical Fitness	A physical state of well-being.
	Power	The ability to use strength quickly.
	Power Clean	The movement in which the bar starts on the floor and through a jumping and rowing motion, the bar finishes on your chest.
	Pulse	The rhythmic beat of the blood being pumped by the heart through the arteries, which are swollen in diameter when the heart contracts, and recoil back to normal when the heart relaxes. It can be felt at the wrist and at the side of the neck.
Q	Quadricep Muscle	The muscle on the front of the thigh.
R	Range of Motion	The amount of movement one can make in a joint.
	Reaction Time	How quickly you respond to something.
	Relaxation	A process of reducing tension, rigidity, anxiety, and intensity. Specific techniques can be developed for e.g. Progressive Muscular Relaxation, the Quiet Place, Centering.
	Repetitions	The number of consecutive times one does an exercise.
	Resistance	Opposition to a force or a movement.
	Response Time	The time is taken to respond to a stimulus, for e.g. the actions of people.
	Resting Heart Rate	The number of heartbeats during a period of inactivity.
	Routine	Performing movements in the same way continuously. A technique used to enhance skill performance.
S	Set	A group of repetitions for an exercise.
	Skills	A capacity to perform a specific task that involves the use of muscles and nerves together with the brain.
	Speed	The ability to perform a movement or cover a distance in a short period of time.
	Sport	This term is used in many different ways. It could be described as ‘a type of physical activity which you choose to compete in fairly and try to win.’ There have been many different groups.
	Sportsmanship	Playing within the rules with a good attitude and with respect to others.
	Stability (of the body)	This involves the equilibrium or balance of the body on a base, it is increased if: the area of the base is wider or larger; the center of gravity is lowered; the center of gravity is brought nearer to the center of the base.
	Strength	The amount of force that is produced by muscles contracting. Includes static or isometric strength, where effort is made against an immovable resistance; and dynamic or isotonic strength where effort moves a resistance.
	Stretching	Exercise to improve flexibility. This can be passive, for e.g. limb being pushed to the limit of movement by a partner; or active, for e.g. moving and holding your own stretch position, and ballistic, such as swinging arms and/or legs.
T	Techniques	The basic patterns of movement have to be developed in every activity.
	Time	Duration of the activity.
	Training (physical)	A process that is designed to improve physical capacity, fitness, skill, etc.
	Triceps Muscle	A muscle located on the back of the upper arm.
V	Variation (of training)	Training should be varied to prevent boredom and injuries. Variation should always be safe.
V	Voluntary Muscle	A muscle that can be controlled by your conscious decisions.
W	Warm-up	A warm-up should involve a gradual increase in the heart rate and breathing rate, a slight rise in body temperature, and prepare the mind and the body for activity. It helps to reduce the risk of injuries.
	Work Out	The part of the physical activity program during which a person does activities to improve fitness.
	Weight Training	The lifting of weights to build strength. Also known as resistance training.

Activity name	Duration/Counts
Walking in a straight line	5 minutes
Walking around a room	5 minutes
Running on a spot	5 minutes
Running and changing direction	5 minutes

Activity name	Duration/Counts/Distance to be covered
Balancing on the right leg	2 minutes
Balancing on the left leg	2 minutes
Balancing a pillow on the head while walking	10 meters
Sliding to right and left	1 minute

Activity name	Duration/Counts/Distance to be covered
Jumping as high as one can	10 counts
Jumping to the right and left	10 counts
Jumping forward	10 counts
Dribbling the ball with both hands	20 counts

Activity name	Duration/Counts/Distance to be covered
Hopping on the right leg	20 counts
Hopping on the left leg	20 counts
Hopping around the chair	10 counts
Shadow Kicking	20 counts

Activity name	Duration/Counts/Distance to be covered
Galloping like a horse	10 meters
Galloping around a square	2 minutes
Skipping around a chair	2 minutes
Skipping around a table	2 minutes

Activity name	Duration/Counts/Distance to be covered
Throwing a paper ball aimed at a pillow	20 counts
Throwing a paper ball aimed at a moving bucket	20 counts
Tossing and catching a paper ball or any ball	20 counts
Tossing a paper ball, clapping 2 times and catching it	20 counts

Activity name	Duration/Counts/Distance to be covered
Leaping from one square box to another	20 counts
Leaping from a distance (minimum 2 feet)	20 counts
Striking a paper ball with a fist	20 counts
Striking a paper ball continuously with a fist	10 counts

Activity name	Duration/Counts
1. Foot fires: Running in place on your toes while keeping the feet as low as possible to the ground	20 counts
2. Forward jumps	20 counts

Activity name	Description	Picture
Everest Push-Ups	Place your hands flat on the ground, make a square frame with your shoulders. Make sure your hips are in-line with your back. Your body should be straight as you lower your chest to the ground	source: vecteezy.com
Low and High Plank	Move from low (on your forearms) to high (on your hands) plank and keep alternating between the two as quickly as you can for 30 secs. Repeat the exercise 3 times. Take intervals/rest in between repetition for 30 secs.	source: Pinterest

Activity name	Duration/Counts
1. Balancing on the right leg while standing on pillow	1 minute
2.Balancing a soft toy on the palm while walking	5 meters
3.Turning and twisting	20 counts
4.Sliding slowly towards one’s right	5 meters

Activity name	Duration/Counts
Side planks	2 minutes
High knee	20 counts

Keep your child active and fit with Sportz Village’s Play At Home Program.

Content for the activities will be added daily. Please check back regularly for new content

Nursery to Grade 2

Grade 3 to Grade 6

Grade 7 and above

Your Query

For support:

(Ph.) +91-7019556174

(Email)schools@sportzvillage.com

Emotional well-being

Mental well-being

Connect

Physically Active

Mindfulness

Life-Long Learning

Give to Others

Brain Games and SLAM Quiz

New Users

Fitness activity – Grade 7 and above

Level-1

Level-2

Fitness activity – Grade 3 to Grade 6

Level-1

Level-2

Fitness activity – Nursery to Grade 2

Yoga

Level-1

Level-2

Helping out parents

PE Word of the day

Inspire Movies

Chak De! India

Iqbal

Coach Carter

Cooling Runnings

Rudy

Toss and Catch

Wobble and Balance

Home Workout

Fitness Activities

How to Score Runs | Cricket

Basics: Teach a Child | Badminton

The Basic Rules of Basketball | Basketball

Understanding the Rules of Football | Football

Warm Up and Chest Level Punch

Grit Time

Green Light and Red Light

Cricket Batting

How to Score Runs | Cricket

The Basic Rules of Basketball | Basketball

Understanding the Rules of Football | Football

Basics: Teach a Child | Badminton

Warm up and carry vegetables home safely

Know your number

Target Throw

Clean your house

Fitness activity – Nursery to Grade 2

Level-1

Level-2

Fitness activity – Nursery to Grade 2

Level-1

Level-2

Fitness activity – Nursery to Grade 2

Level-1

Level-2

Fitness activity – Nursery to Grade 2

Level-1

Level-2

Fitness activity – Nursery to Grade 2

Level-1

Level-2

Fitness activity – Nursery to Grade 2

Level-1

Level-2

Fitness activity – Nursery to Grade 2

Level-1

Level-2

Body Weight Exercise

Jump Rope Exercises

Home Workout

Activity name	Description
1. Jumping – Taking off on both feet and landing on one foot	10 counts
2. Jumping- Taking off on both feet and landing on both feet	10 counts
3. Jumping- Taking off on one foot and landing on both the feet	10 counts
4. Dribbling the ball while moving	20 counts

Activity name	Duration/Counts
1. Push-ups	10 counts
2. Crunches	15 counts

Activity name	Description
1. Hoping forward and backward	10 counts forward and 10 counts backward
2. Hoping, clapping and landing	20 counts
3. Hopping-in and hopping-out	20 counts
4. Passing and receiving the ball	20 counts

Activity name	Duration/Counts
1. Ski jumps	20 counts
2. Upper Cut (Punch)	30 counts

Activity name	Duration/Counts
1. Sit ups	15 counts
2. Mountain Climbers	25 counts

Activity name	Description
Plank Jacks	Start with a high plank position, keeping your core tight. With your hands still on the floor, jump while keeping your feet apart. Jump again while bringing them back together.Remember while attempting to jump the distance between the two feet should not be too wide or too narrow. Also, maintain your hips at the same level throughout the exercise.
Flutter Kicks	Lie on your back and your abs should be drawn inside.Take both your hands and slide it beneath the curved portion of your lower back for support.Now using your core lift both your legs to make a right angle to the upper body.Kick your feet up and down several inches just above the ground. Repeat the exercise as fast as you can

Activity name	Duration/Counts
1. Jumping jack	25 counts
2. Push-ups	10 counts

Activity name	Description
1. Agility Run	Place 4 cones 3 feet apart in a straight line. The starting point is 5 feet from the first cone. Start by running until you reach the first cone and touch the cone on your left with your left hand then run to the next cone on the diagonal and touch the cone on the right side with your right hand. Repeat with all the cones (in a zig-zag direction )
2. High Knees	Stand in place with your feet hip-width apart. Drive your right knee to your chest and quickly back down, immediately. Repeat the action with your left knee. Hold your arms out at your shoulder’s length and keep alternating knees as quickly as you can

Activity name	Duration/Counts
1. Wall push-ups	25 counts
2. Sit-ups	15 counts

Activity name	Description
1. Fitness Challenge	2 Fitness Challenge Make a list of five fitness challenges and record the results. The challenges could be running for 20mts, perform the standing long jump 5 repetitions, pushups for one minute, 5 squats and 10 burpees
2. Hand-to-Toe Kicks	Stand upright, contract your core and lift one leg off the ground directly in front of you while simultaneously bringing your opposite hand down to touch your toe. Your hand and toe should meet at a 90-degree angle from your body. Alternate sides.