Chapter 5 Physical Exercises – Arts and Sports STD IV

PHYSICAL EXERCISES

Physical exercises for body coordination and flexibility

There are various types of physical exercises for body coordination and flexibility

These exercises can be done individually, in pairs or in groups with different styles

Some of these exercises are

1. Circuit cones for body flexibility
2. Balloon balance for body coordination

Circuit cones

This is a physical exercise that carries different types of flexibility exercises

Tool

1. Six cones
2. Mats

How to practice

1. Arrange the cones in a circular pattern in a open space at a distance of 3 to 5 steps from one to another
2. Six cones arranged in circular form
3. Be in pairs or groups, each group starting at a different cone
4. After the command of the leader, start the rotation by doing one of the chosen flexibility exercises at each cone
5. After completing all the cones, return to the starting point

Some exercises to be done at each cone

A. Stretching the back of the body

1. Stand beside the cone and bend down to touch the toes

A pupil stretching the back by touching the toes

2. Hold it for 10 to 15 seconds

B. Stretching the front of the thigh

1. Stand on one leg and bend the other leg backward

2. Hold the ankle of the lifted leg and pull it backward

A pupil stretching the thigh by holding one leg

3. Hold it for 10 to 15 seconds and

4. Change the leg and repeat the same steps

C. Stretching the back of the thigh

1. Sit down with legs straight and extended

2. Bend one leg

3. Bend your body towards the stretched leg

A pupil stretching the back of the thighs

4. Hold for 10 to 15 seconds and

5. Change the leg and repeat the same steps

D. Stretching calf muscles

1. Stand upright and cross your legs

2. Bend forward pressing your back heel into the ground

A pupil stretching the calf muscles

3. Hold your front leg

4. Hold it for 10 to 15 seconds and

5. Change the leg and repeat the same steps

E. Stretching the waist

1. Stand upright and put your hands on your waist

2. Slowly rotate your waist from right to the left and vice versa

A pupil stretching the waist

3. Continue for 10 to 15 seconds

F. Stretching the shoulders

1. Stand with one arm stretched forward

2. Use the other hand to pull the stretched arm slowly towards the chest

A pupil stretching shoulders

3. Hold it for 10 to 15 seconds and

4. Change the arm and repeat the same steps

Exercise

1. What is importance of circuit exercise to you?
2. Which games will this exercise help you play?

Balloon balance

Is an exercise that requires the participant to throw a balloon in the air and prevent it from falling by using various parts of the body such as the head, shoulders, chest, hands, knees and feet can be used to make the balloon stay in the air

This exercise helps to improve body coordination

Tools

1. Balloon and
2. Cones

How to practice

1. Prepare your body by running slowly and stretching the legs, shoulders and waist

2. In the open area, set the boundaries of the playing area

3. Fill the balloon with air

4. Hold balloon and enter the playing area

5. Throw balloon in the air and prevent it from falling by using your hands, feet, head, chest and knees

A pupil preventing the balloon from falling

6. Continue keep the balloon from falling while moving within the boundaries set in the playing area

7. After five minutes, add obstacles such as cones inside the playing area

8. Continue to keep the balloon in the air while avoiding the obstacles

A pupil preventing a balloon from falling while avoiding obstacles

9. Increase the complexity by using two balloons at the same time while avoiding obstacles

A pupil preventing two balloons from falling while avoiding obstacles

For the competition, whoever drops the balloon, allows it to go outside the boundaries or hit the obstacles will be out the game until the winner is found

Exercise

1. What is the importance of balloon balance exercise to you?
2. Which games will this exercise help you play?
3. Name other equipment you can use as obstacles instead of cones.

Vocabulary

Cuboid – A shape with a six-sided appearance where its length is greater than the wide

Cube – A shape with a six-sided appearance where all sided are the same

Cylinder – A shape with a long and oval appearance like that of a barrel