CHAPTER 6 PHYSICAL EXERCISES AND TRADITIONAL GAMES – ARTS AND SPORTS STD 5

CHAPTER 6 PHYSICAL EXERCISES AND TRADITIONAL GAMES – ARTS AND SPORTS STD 5

PHYSICAL EXERCISES

Physical exercises are very important in improving health and performance of the body in various physical activities. Performing these exercises skillfully and safely help to improve the ability to perform well in sports and other physical activities. In this section, you will practice the exercises that improve strength and speed

STRENGTH AND SPEED EXERCISES

Strength and speed are important for players in various sports, including football and netball.

Strength helps players complete physically, make powerful passes and prevent injuries, while speed enables them to make quick moves into good positions and control opponents

STRENGTH EXERCISES

Strength exercises provide different challenges to the muscles and other body systems. There are various physical exercises that help to build strength.

These exercises include

1. High knees
2. Push- ups
3. Planks

(A) SQUATS

This exercise strengthens the legs and hip muscles. Therefore, it helps the players to be stable when competing with opponents.

HOW TO DO SQUATS

I. Stand upright, legs slightly apart

ii. Slowly bend your knees while lowering your body as if sitting in a chair and iii. Stand up again and repeat 10 to 15 times for 3 sets, by following steps (iii) as shown in Figure 1

Doing the squat exercise (b). High KNEES

This exercise strengthens the legs and increase speed

HOW TO DO HIGH KNEES

i. Run while raising the knees towards your chest, as shown in Figure 2

ii. Do this exercise for 30 to 60 seconds 3 times

Doing the high knees exercise

(C). PUSH – UPS

Push-up exercise strengthens the muscles of the arms, shoulders and chest. This helps players when participating in sports such as football and netball in making powerful passes as well as competing physically with opponents

HOW TO DO PUSH–UPS

i.Lie face down and support yourself on your hands and toes

ii.Raise your body by pushing up your arms until the arms are fully extended iii.Lowr your body slowly near the floor without touching it and iv.Repeat 10 to 15 times for 3 sets, by following steps (i-iii) as shown in figure 3

Doing a push-up exercise

(D). PLANKS

Planks strengthen the abdominal and back muscles, helping players to be stable when running or jumping

HOW TO DO PLANKS

i. Lie face down, supporting yourself on your hands and toes

ii. Keep your body upright do not let your waist dip or rise and

iii.Hold this position for 30 to 60 seconds, then relax and repeat 3 times by following steps (i-ii) as shown in figure below

Carrying out the plank exercise

SPEED EXERCISE

Speed exercises are basic for players, particularly in football and netball.

There are various types of sped- building exercises such as

1. Sprint drills
2. Shuttle runs
3. Broad jumps
4. Rope jumps

SPRINT DRILLS

This exercise increases speed and improves physical fitness on the field

HOW TO DO SPRINT DRILLS

1. Run fast for 20 to 30 meters as shown in figure 5
2. ii.Rest for 30 seconds, and then repeat 5 to 10 times

Conducting short-speed running exercise

SHUTTLE RUNS

This is a high- intensity exercise that involves sprinting from one point to another point and going back to the starting point. It helps to improve the speed and endurance of the player

HOW TO DO SHUTTLE RUNS

i.Run from one point to another, touching the ground with your hand each time you change direction, as shown in figure 6

ii.Repat 5 to 10 times for 3 sets

Doing shuttle runs

BROAD JUMPS

This exercise increases jumping power and speed. This is important in playing various sports, such as netball and football.

HOW TO DO BROAD JUMPS

i. Stand upright, then bend your knees slightly

ii. Jump forward with force and land on both fet and

iii. Repat 5 to 10 times for 3 sets, by following stps (i-ii) as shown in figure 7

Doing the broad jump exercise

ROPE SKIPPING

This is an exercise that helps to improve leg speed and increase stamina.

This exercise can be done by rope skipping on one leg or both legs

HOW TO DO ROPE SKIPPING

i.Hold the rope ends with your hands

ii.Swing it moving down your feet and above your head as you jump iii. Keep jumping at a faster pace for 60 seconds, then rest for 30 seconds and

iv.Repeat 3 to 5 times, by following steps (i-iii) as shown in Figure 8

Doing the rope skipping exercise

TRADITIONAL GAMES

Tadeonal games are important in society because of their social and cultural significant.

These games provide people with opportunities to participate, have fun and learn important values.

They have been played for centuries reflecting the needs, traditions and customs of the respective communities.

Often, these games are played using simple and local materials and their main features is the close interaction between the participants. One of the traditional games is tug- of – war

TUG-OF-WAR

Tug-of-war is one of the traditional games played by people of all ages. It is a competitive game that requires strength, teamwork, technique and endurance.

Although it is an ancient game, it is still very popular in various communities, especially in school competitions, social celebrations and in international games.

Historically, this game is associated with many cultures around the world. In East Africa, this game has been part of the culture of many communities, associated with physical exercise, entertainment and festive celebrations to date. The game is popular in school sports

‘COMPETITIONS AND CULTURAL CONCERTS

GAME EQUIPMENT

In playing this game, various equipment are used such as

1. Rope
2. Whistle
3. Lime
4. Flag maker

RULES AND REGULATIONS OF THE GAME

1. Number of players

1. The teams should have an equal number of players, usually between 3 and 8 people, but the number may vary depending on the competition
2. Players should be in good health and physical strength to participate effectively

2. Gane structure

1. A long rope with a centre mark is used
2. A centre line is drawn on the ground to indicate the area beyond which either team loses
3. Each team holds its side of the rope tightly and lines up in a neat formation, as shown in figure 9
4. The referee ensures that both teams are ready before giving the signal to start

Teams ready for tug-of-war

3. Method of determining the winner

1. The team that can pull the rope and move the opposing team across the centre line is declared the winner
2. Sometimes, the game is played in more than one round and the team that wins most arounds is awarded the overall winner

STRATEGIES FOR WINNING THE GAME

1. Teamwork
2. Organizing players in good order
3. Holding the rope strongly and tightly
4. Using one back leg as the main force
5. Preventing slipping

The feet positioning

BENEFITS OF TUG-OF-WAR

1. Helps strengthen the muscles of the arms, legs, back and shoulders
2. It enhances cooperation and strategy-setting skills as a team
3. Increases the spirit of competing fairly and enjoying victory wisely
4. It is a good entertainment for children and adults
5. It teaches patience and discipline

Exercise

1. Which team is declared the winner I tug-of-war?
2. Mention 3 examples of strength exercises 3. Mention 3 examples of traditional games

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