For Schools - Sportz Village Schools

AXIZ is a comprehensive framework which aims to provide holistic education to children through sports. The framework consists of FUNdamentals, Social emotional development and Talent identification and development programs.

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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

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

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

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.

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

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

Yoga

Level-1

Posture/Asana name

Vajrasana

Balasana

Eka Pada Rajakapotasana

Pashchimottanasana

Level-2

Posture/Asana name

Ardha-Matsyendrasana

Halasana

Dhanurasana

Chakrasana

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?’

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)

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

Cooling Runnings

Running time: 1 hour 38 minutes

Rudy

Running time: 1 hour 56 minutes

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

Nursery to Grade 2

Grade 3 to Grade 6

Grade 7 and above

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

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.

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.

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.

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.

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.

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.

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.

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

Fun Yoga

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

Animal walk



Hungry Frog



Know your partner

Finding the path



Penguin jump and turn



Tip top waist belt

Yoga



Asana practice

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

Fitness activity – Grade 3 to Grade 6

Level-1

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

2) 20 – Forward jumps

Level-2

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

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.

Fitness activity – Nursery to Grade 2

Level-1

1)Balancing– attach file name : Balancing
2)Sliding – attach file name : Sliding

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

Level-2

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

Side planks – 2 minutes
High knee – 2 counts

Level-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 (beginner’s: take support of the wall). Alternate sides

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.

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

Posture/Asana name
Ardha-Matsyendrasana
Halasana
Dhanurasana
Chakrasana

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

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
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.

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

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
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.