STUDENT’S TEXT BOOK

i
 HEALTH AND PHYSICAL
EDUCATION
STUDENT TEXT BOOK GRADE
SEVEN

Writers:-
Gonie Aregay
Maregu wassu
Haymanot Yohannes
Editors and evaluaters:-
Tesfaye Abie
Wondale Sitote
Adonyas G/selassie
Wubalem Beyene
Cordinator:-
Getachew talema
Layout and design:-
Entoto Polytechnic College (TMS)

ADDIS ABABA CITY ADMINISTRATION EDUCATION BUREAU

i
© ADDIS ABABA CITY ADMINISTRATION EDUCATION BUREAU 2015
E.C.
Addis Ababa

ii
 ACKNOWLEDGMENT
This textbook development and publishing would not have been possible without the
commitment and support of Ato Zelalem Mulatu - the AAEB head. He deserves deep
gratitude for his patient guidance, enthusiastic encouragement and useful critiques.
Special thanks should also be given for his advice and assistance in keeping in the
progress on schedule.
Each of the the members of the management - Ato Admassu Dechasa, Ato Dagnaw Gebru,
Ato Samsom Melese, W/ro Abebech Negash, Ato Sisay Endale and Ato Desta Mersha
has played a significant role in providing professional guidance, valuable support, and
constructive recommendations for the realization of the project.
Special thanks should go to primary and secondary school principals that had great share
in inspiring their teachers to successfully accomplish their duty and play key role in
concerted effort to a tremendous success.

iii
CHAPTER ONE: CONCEPTS OF PHYSICAL EDUCATION AND
SPORTS ......................................................................................................1
1.1. The difference between physical educationand sport.................1
1.2. Personalhygiene and sports............................................................3
1.3. Ethiopiansport legends...................................................................4
1.4. Principles of Olympic Games........................................................8
1.5. First Aid and Injury Management................................................9
1.6. Consequence of doping................................................................11

CHAPTER TWO: SOCIAL AND EMOTIONAL

DEVELOPMENT.....................................................................................16
2.1. Self-awareness and self-management Skills in PE....................16
2.2. Social awareness and relationship Skills in PE..........................20
2.3. Attention Control and Responsible Decision Making in PE...23

CHAPTER THREE: PHYSICAL FITNESS..........................................28

3.1. Cardiovascular endurance...........................................................29
3.2. Muscularendurance.......................................................................32
3.3. Flexibility........................................................................................35
3.4. Speed...............................................................................................40

UNIT FOUR: FUNDAMENTALS OF ATHLETICS ..........................45

4.1. Sprint and sprint relay..................................................................46
4.2. Running over obstacles (moderate distance)............................48
4.3. Jumping for height from three strides........................................50
4.4. Throwing for precision and distance..........................................51

iv
CHAPTER FIVE: GYMNASTICS.........................................................56
5.1. History of gymnastics..................................................................56
5.2. Introduction to floor Exercise....................................................59
5.3. Basic gymnastics...........................................................................60
5.4 Apparatus gymnastics....................................................................66

CHAPTER SIX: FUNDAMENTAL SKILLS OF SHOOTING AND

SPIKING...................................................................................................71
6.1. Shooting the ball using different parts of the foot....................71
6.2 Small sided game...........................................................................74
6.3. Set shoot........................................................................................76
6.4. Mini-games using set shoot........................................................78
6.5. One hand Jump shoot using handball in a game.....................80
6.6. Small sided game..........................................................................82
6.7. basic spike in a game from different position...........................83
6.8. Recreational Game ......................................................................84

CHAPTER SEVEN: NATIONAL TRADITIONAL DANCES AND

CULTURAL GAMES OF ETHIOPIA AND AFRICA.......................89
7.1. Some national traditional dance in Ethiopia............................90
7.2. Some traditional dance in Africa...............................................91
7.3. Some national cultural gamesin Ethiopia.................................91
7.4. Some cultural gamesin Africa....................................................97

Glossary..................................................................................................102
Reference................................................................................................105

v
Introduction
Health and physical education aims at achieving the physical, mental,
emotional and social development of learners.
Health and Physical education at this grade level intends to meet
physical, emotional, and mental status of learners along with puberty.
This helps
to engage them in modern and cultural sport activities and in a
desirable health state.
To achieve the desired learning outcomes, relevant contents are
selected and included. All the selected contents are presented to the
level of the students and based on students past experience.
This text book encompasses seven chapters. The first chapter deals
with the basic concepts of physical education, and chapter two
regards Social and emotional development besides, chapter three and
chapter four deals with physical fitness, and Athletics respectively.
Moreover, chapter five discusses gymnastics and chapter six focuses
on fundamental shooting and spiking skills for ball games. Finally,
chapter seven considers traditional dances and cultural Games of
Ethiopia and Africa.
Students with physical impairment and health problem are expected to
be motivated to participate actively in health and physical education
class. Because of some reason physically impaired students are
isolated themselves from the practical class, therefore, their teachers
and classmates should give them the necessary support by creating
safe learning environment.
.

vi
CHAPTER CONCEPTS OF PHYSICAL
EDUCATION AND SPORTS
ONE
Introduction
This chapter deals with the basic concepts of physical education and
sports. To achieve the desired chapter learning outcomes relevant
contents are selected and included. All the selected contents are
presented to the level of the students and based on students past
experience. The contents in this chapter mainly focus on the difference
between physical education and sport, personal hygiene and sport, the
Ethiopian sport legends, the principles of Olympic Games, first aid
and sport injury management and consequences of doping.

Learning Outcomes: At the end of this chapter, students will be

able to:
• understand the concepts of physical education, sport, and
personal hygiene;
• recognize the values and principles of physical education and
sports for healthier life;
• examine the principles of sport and Olympic games in relation
to doping and,
• obtain basic knowledge on first aid.

1.1. Difference between physical education and sport

Learning competency:- At the end of this topic, you will be able
to:
• Describe the difference between physical education and sport.

1
Start-up Questions:
1. List the objectives of physical education.
2. What is the difference between physical education and sport?
In your previous grade level you learnt about the objectives of health
and physical education and definition of sport. In this section, you
will learn about the difference between physical education and sport.
Physical education - is an integral part of the total education process
and aims at the development of: Physically, Mentally, socially, and
emotionally fit citizens through the medium of physical activities that
have been selected and planned to achieve specific outcomes (Charles
A. Butcher, 1964).
Sport: is an organized, competitive form of activity or play
characterized by the following elements.
• It is organized by a set of rules and regulation.
• Requires high degree of skills.
• It is competitive.
The difference between Physical education and sport can be described
as follows:
• A sport is classified as an activity that requires physical skill,
and often of some competitive nature such as football while
physical education is classified as training to develop and care
for the human body.
• Physical education involves the instructions given in physical
exercises and games, especially in schools. While a sport
instruction may be given for competitive purpose, physical
education is not necessarily with a goal of getting the participant
into any competition. It is solely for physical and health fitness.
Activity 1:
1. Why do you learn health and physical education?
2. Mention the difference between physical education and sport.

2
1.2. Personal hygiene and sports
Learning competencies: At the end of this topic, you will be
able to:
• Explain relationships, personal hygiene and sport / physical
exercise participation.

Start-up Questions:
1. What is personal hygiene?
Personal hygiene refers to care that one takes for his/her body in terms
of cleanliness.
When taking part in physical activity, it is important to take meaningful
measures to maintain good hygiene. Good hygiene practice, by
students with helps to ensure that everybody involved stays fit and
well to keep up the activities they love so as to get the most enjoyment
out of taking part. Likewise, good hygiene is of equal importance for
everybody involved in maintaining and working on sport facilities.
When taking part in physical activities, remember three basic things
to
Stay healthy. These are;
• Always clean and cover wounds to prevent entry of germs or dirt
• Wash your hands or have a shower.
• Clean your sport wears and equipment
Importance of personal hygiene after physical activity:
The main importance of Personal hygiene after physical activity is
discussed below.
• Health benefits: people can maintain their health and ability to
practice more through cleanliness and eating healthy diets.
• Social benefits: washing your body regularly makes one look
good.
• Psychological benefits: when an individual looks healthy and
clean, it improves self-image and satisfaction.

3
Activity 2:
1. What are the three things that you make to stay healthy when
taking part in physical activities?
2. List the importance of personal hygiene after physical activity?
1.3. Ethiopian sport legends
Learning competency: At the end of this topic, you will be able
to:
• Describe political activity of some sport legends.

Star-t up Question:
1. List some Ethiopian sport legends and their activity in political
activity.
In your previous grade level you learnt about Abebe Bikila and Tirunesh
Dibaba Ethiopian sport legends and their activities in economic and
political affairs. In this section, you will learn about other three
Ethiopian sport legends and their activities political affairs. Sport
legends describe or used for famous or historically significant people
in the area of sport. Sport legends are expected to play significant
roles in job creation, social and political affairs.
Ethiopia has many sport legends that have played significant role or
contribution in job creation, social and political affairs. The Major
activities of some Ethiopian sport legends will be discussed as follows.
Haile Gebreslasie (1973 - )
He was born in Asela, Arsi Oromia region. Haile Gebreslasie is the
most sport legend in Ethiopia and in the world as well. He is the
double Olympic Gold Medalist and five-time World Champion in
10,000 meter run. Haile Gebreslasie is now a successful and busy
entrepreneur.

4
Haile Gebreselasie and his activity in political Affairs
A. Haile and his activity in job creation:
Haile believes that business opportunities do not come easily to him
because of his fame instead he believes in action.
He created various jobs: Regarding in
• Hotel tourism
• Import and export trade
• Coffee farming
• Mining sector etc.
Haile created lots of jobs opportunities in several parts of the country.
He is also one of the large tax payers in the country.
B. Haile and his activity in social and political Affairs:
Haile Gebreslasie has been played significant roles in social and
political affairs of the country and the globe. Some of the major
activities are as follows:
• He is the founder of the great Ethiopian run: this helps people to
bring together for common goals and build the positive image of
the country.
• Served as good will ambassador of the United Nation /UN/ for
the eradication of poverty, HIV/AIDS, promotion of democracy,
and help in the recovery for crisis.

5
 • He has been contributing financial support for the mega projects
of the country and other social responsibilities.
• Has been serving as a member of the national council of elders.
etc.
Derartu Tulu (1972 - )
She was born in Arsi, chilalo Bekoji wereda Oromia region. Derartu
Tulu is one of the most sport legends in Ethiopia and in the world
as well. She is the first Ethiopian athlete and the first black African
woman to win an Olympic gold medal in 10,000meter run.
Derartu Tulu and her activity in political Affairs

A. Derartu and her activity in job creation:

Derartu Tulu created various jobs in the hotel tourism and other sectors
in several parts of Ethiopia.
B. Derartu and her activity in political Affairs:
Derartu Tulu has been played significant activities in social and
political affairs of the country and internationally as well. Some of
the major activities are as follows:
• She has been serving as the president of the Ethiopian Athletics
Federation (EAF). Besides she is a member of the national
Ethiopian Olympic Committee. Etc.
• She has been working as EAF / vice president of East African
athletics federation

6
 • She served as a good will ambassador of UN for the
empowerment of women.
• She has been contributing financial support for the mega
projects of the country and other social responsibilities.
• She has been playing mea–ningful role in peace building in the
country.
Mengistu Worku (1940 2010)
Mengistu Worku was an Ethiopian footballer, recognized as one of
the best Ethiopian footballer in history with Luciano Vassalo and
Ydnekatchew Tessema. He is best known for his role in the final of
the 1962 African Nations Cup.
He debuted with Saint-George in 1957, and remained with the club in
his entirety career.

Activity 3:
1. Mention Haile Gebreslasie’s and Derartu Tulu’s major activities in
job creation, social and political affairs.
2. What do you learn from sport legends?

7
1.4. Principles of Olympic Games
Learning competency: At the end of this topic, you will be able
to:
• List the principles of Olympic Games

Start-up Question:
1. What do you know about Olympic Games?
In your grade six lesson you learnt about the Olympic movement. In
this section you will learn the principles of Olympic Games.
Olympic Games are the biggest sporting event in the world. Therefore,
it is very important to learn the principles of the game.
The IOC (international Olympic committee) designed the following
principles for the good of the games.
• Non-discrimination:- Every individual has the opportunities in
practicing sport, without discrimination of any kind in the Olympic
spirit (i.e. friendship, solidarity and fair play)
• Sustainability:- describes the continuity of the world’s economy,
society and environment.
• Humanism:- the goal of Olympism is to place sport to promote
peaceful society concerned with the prevention of human dignity.
• Universality:- describes the universal representation at the
Olympic games by ensuring the participation of NOCs (National
Olympic committees)
• Solidarity:- means bringing the world together for peaceful world
through sport.
• Link sport with culture and education.
Activity 4:
1. List the principles of Olympic Games.

8
1.5. First Aid and Injury Management
Learning competencies: At the end of this topic, you will be
able to:
• Explain the way how injury managed.

First aid
Start-up Questions:
1. What information do you have about first aid?
2. Did you get first aid when you are injured in your life experience?
In your life experience when individuals face sudden injury or accident
others give traditional first aid. To make this help more scientific you
will learn first aid provision in this grade.
First aid is the treatment given when an accident or sudden illness
occurs or immediate care given to a person who has been injured
until he/she is taken to health centers. It is the initial treatment or help
given to sick particularly injured individuals.
The purposes of first aid are “3ps”:
• Prevent further injury
• Preserve life
• Promote recovery

Some common first aid kits include:

• Gloves – plastic bags, dish gloves
• Gauze – clean clothing
• Splints – straight sections of wood, plastic, cardboard or metal
• Slings – the victim’s shirts bottom hem

9
Activity 5:
1. What is first aid?
Sport injury management:
Sport injury management is the management of a specific injury to
allow an individual to return or continue to play their chosen sport
without damaging their body. When you engaged in different sport
activities, you may face sport injuries due to lack of warming up,
improper contact, improper dressing inconvenient facilities and
occurrence of accidents. Some of these sport injuries are sprains,
dislocations, bone fractures, bruising, etc. In the first 72 hours, after
the occurrence of the above injuries and others it is better to follow
the RICER principles to manage.

Principles Description
Rest Avoiding use of the injured area or
taking away the injured person from
activity.
Ice Apply ice or cold therapy to injured
area for 15-20 minutes

Compression Apply firm, elastic, non adhesive -

bandage to the injured. Area

Elevation Elevate the injured area above the

heart level to decrease blood flow
Referral Refer to see a doctor or physiotherapist
for an accurate diagnosis.
Table 1.1. Injury management principles

Activity 6:
1. How do you manage simple sport injury?

10
1.6. Consequences of doping:
Learning competencies: At the end of this topic, you will be
able to:
• Describe the consequences of doping.

Start-up Questions:
1. What is doping?
2. What are the consequences of doping?
Meaning of doping:
The term “Doping” refers to the use of prohibited medications, drugs,
or treatments by athletes with the intention of improving athletic
performance .
Currently doping becomes a serious problem in sports.
The consequences of doping
There are many risks associated with doping. Therefore, it is important
to understand and consider all consequences of doping. Below is a
list of some of the common consequences of doping.
1. Health: the use of performance enhancing drugs may have long
and short term impacts on the athlete’s physical and mental health.
Doping can trigger anxiety, obsessive disorder or psychosis.
2. Social: doping has a significant negative impact on person’s
private life and social interaction. Doped is considered as
“cheater” and experience many forms of stigma.
3. Financial: a ban resulting from an anti-doping rule violation will
have significant financial impact on the individual. For athlete
this includes to return prize money or a financial sanction,
termination of contracts of sponsorship etc.
4. Sanction: sanction for anti-doping violation can include
disqualification of results at an event, including forfeiture or

11
 loosing of medals. A ban from all sport (competing, training or
coaching) for up to four years or even life in repeat or the most
serious cases.
Activity 6:
1. List at least three consequences of doping.

12
 CHAPTER SUMMARY:
Physical education is an integral part of the total education process
and it is aimed at the development of various aspects like Physical,
Mental, social, and emotional fit citizens through the medium of
physical activities.
Sport is an organized, competitive form of activity or play.
Personal hygiene refers to care one takes for his/her body in terms of
cleanliness.
Ethiopia has many sport legends that have been playing significant
role or contribution in job creation, social and political affairs. Haile
Gebreslasie and Derartu Tulu are the most sport legends who have
been playing significant roles/activities in social and political affairs
of the country and internationally as well.
First Aid is the initial treatment or help given to sick particularly
injured individuals.
Sport injury management is the management of a specific injury to
allow an individual to return, or to continue their chosen sport without
damaging their body.
The term doping refers to the use of prohibited medications, drugs,
or treatments by athletes with the intention of improving athletic
performance.
Doping has significant negative impact on persons or athletes physical
and mental health, private and social interaction, financial and sanction
for anti- doping rule violation.

13
 Unit review questions:
Part One: write true if the statement is correct and false if it is
incorrect.
1. Physical education aimed at developing body through the medium
of physical activities.
2. Haile Gebreslasie created various jobs opportunities for the
country’s citizens in the hotel tourism, Import and export trade,
Coffee farming, Mining sector etc.
3. First Aid is the final treatment, or help given to sick particularly
injured individuals.
Part Two: Choose the best answer from the given alternatives.
4. Which one of the following is incorrect about physical education?
A. It is aimed at developing learners’ physical fitness.
B. Decrease social interaction.
C. Improve psychological well-being.
D. A and C are correct
5. It helps to bring the world together for peaceful world through
sport. This Olympic principle is:
a) Humanism
b) non- discrimination
C) solidarity
D) universality
6. What is the importance of elevation in sport injury management?
a. For an accurate diagnosis
b. For therapy to injured body part
c. To decrease blood flow
d. To avoid using the injured area

14
Part Three: Give short answer for the following questions.
1. Write the difference between physical education and sport?
2. What does a non-discrimination principle mean in the Olympic
Games?
3. List at least three consequences of doping.

15
CHAPTER SOCIAL AND EMOTIONAL
DEVELOPMENT
TWO
INTRODUCTION
This chapter deals with the importance of health and physical
education for the development of social and emotional learning. To
achieve the desired chapter learning outcomes, relevant contents
are selected and included. All the selected contents are presented to
the level of the students and based on students past experience. The
contents in this chapter mainly focus on physical activities which
develop self- awareness and self-management skills, social-awareness
and relationship skills, attention control and decision making skills in
physical education.
Learning outcomes:- At the end of this chapter, you will be able
to:
• Creates a practice plan to improve performance for a self-
selected skill.
• Demonstrate fairness and compassion for others.
2.1. Self-awareness and self- management Skills in PE:
Learning competency: At the end of this topic, you will be able
to:
• Creates a practice plan to improve performance for a self-
selected skill.
2.1.1. Self-confidence in PE
Self- confidence is an attitude about your skills and abilities. It means
you accept and trust yourself and have a sense of control in your life.
Why is confidence important in physical activity?
If students can feel confident in their ability to move, be active
and participate in physical activity then they are well positioned to

16
experience joy and develop competence.
Self-confidence gives students to belief that they can overcome any
obstacles and that they can achieve their goals.
2.1.2. Self-control in PE
Self-control is the ability to regulate and alter your responses in order
to avoid undesirable behaviors, increase desirable ones, and achieve
long term goals. Research has shown that possessing self-control can
be important for health and well-being.
Self-confidence and self-control are described as part of self-awareness
and self-management process (Daniel Goleman,2020)
Physical activities that improveself-awarness
Start-up Question:
1. Which physical activities are used to develop self-awareness?
Practicing self- awareness becomes a popular topic in many school
and class rooms around the world. Practicing self-awareness and
emotional acceptance in physical education classes can be an
important part of helping students to improve and maintain their
health and well - being.
Self-awareness is simply the ability to be aware of one’s inner life
emotions, thoughts, behaviors, values, goals, strength, challenges,
attitudes, and so forth.
The following physical activities are used to develop your self-
awareness skill.
Neck movement:
Procedure –
• Sit on the mat or playing ground with fully stretched legs.
• Then slowly without jerk start rotating neck clockwise from left
shoulder to backwards then to the right shoulder and to front (5
times).
• Repeat this in anticlockwise direction starting from right shoulder.
(5 times)

17
 Fig.2.1.Neck movement clockwise and anticlockwise direction

Shoulder movement:
Procedure-
• You kneel and then sit back on your legs, keep your body straight,
with arms stretched sideward slowly without jerk, lift your both
shoulders upwards near to ears, as much as possible and back to
normal position.(3 sets with 5 repetition)

Fig.2.2. Shoulder movement up and down

Taking a walk:
A walk is a wonderful period to notice what your senses, how it makes
you feel and what it says about you.
Note: It is recommended to walk rather than using transportation.
And when you walk follows the rules of the road and obeys signs and
signals.

18
Physical activity which develops self-management skill: Start-up
Question:
1. What does self-management mean?
Self-management is the ability to find or navigate and shift one’s
thoughts, emotions, and behaviors in a healthy way in order to make
one self and others effective in life.
Active breathing to calm dawn
Active breathing exercises help the body calm down and increase the
focus capacity of the mind. To perform active breathing, we can
follow the following procedures.
Procedure 1: preparation
• Start this activity when you get upset, worried, or overly excited
which make your body to feel less stress.
• Identify things that make you feel this way and think about
how you can help yourself calm dawn.
• Sit or stand in a way that helps you comfortable.
• Breath in slowly as you think or softly say the words “I am
Procedure 2: Activation:
When you are ready, provid, e the following prompt:
• “Gazedown (open) orcloseyoureyesandtrythreedeep breathes
repeatedly “I am …” on the inhale, and your own relaxation word
on the exhale.”
When you finished, slowly lift your gaze or open your eyes.
Procedure 3: Reflection:
Once you are re-engaged in the classroom environment, talk to
anyone about how you can try this way of breathing any time you
need to calm yourself down.
Remind this activity often and encourage yourself to do it
individually when needed.

19
 Activity 1:
1. List some physical activity that helps to improve self- awareness.
2. Explain the important of self-confidence and self- control for the
development of self-awareness and self-management
3. which type of activity is appropriate to improve self-management
skill?
4. Demonstrate neck and shoulder movements by following the
correct procedure.
2.2. Social awareness and relationship Skills in PE
Learning competencies: At the end of this topic, you will be
able to:
• Demonstrate fairness and compassion for others

Start-up Question:
1. How do you demonstrate fairness and compassion for others in PE
class?
2.2.1. Fair play and Fairness in Sport
Fair play is a concept that stands for a number of fundamental values
that are important in sport. It is also a commitment to take part in
good spirit and with a good attitude, which includes respect,
modesty, friendship and equality.
Fair play is good spirit and attitude.
Fair play has five basic principles. These are:
• Respect the rules
• Respect the opponents
• Respect the officials and their decisions
• Have everyone participate
• Maintain self-control at all times.
Why is fairness important in sport?
Without fairness’, sport is devoid of any meaning or purpose. Fair

20
play encourages every player to be as competitive as possible, and to
win as many games as possible, but within the rules.
2.2.2. Compassion for others
Compassion literally means “to suffer together” It is defined as the
feeling that arises when you are confronted with another’s suffering
and feel motivated to relieve that pain.
Compassion is a strong feeling of sympathy for people who are
suffering and a desire to help them. Compassion for others describes
a better treatment and a better role model to others.
The following are some examples which describes/show compassion.
These are:-
• Cheer for your team, not against the other team.
• Support teammates by saying “good” never criticize.
• Don’t argue with officials and their decisions.
• Treat the other team with respect.
• Shake hands with the other team before and after the game, etc.

Start-up Question:
1. How do you manage different adversities in a group/class?
Physical activity which develop Social Awareness:
Social awareness is the ability to embrace diversity by recognizing,
understanding and appreciating the similarities and differences within
and among individuals and groups.
Social awareness allows students:
• To identify social cues,
• To predict others feelings and actions and
• To be respectful and accepting others points of view and
perspectives.
Activities for Social Awareness:
Social awareness can be taught in physical education by providing
opportunities to problem solving through movement that allow for

21
the use of creativity, self-expression, and cooperation.
Turn back
Procedures:
• Form a group of 5, 7, or 9 students.
• Hold hand to hand each other alternative (i.e left with right & right
with left)
• Turn your face to opposite direction as you hold your friend.
• Now by your creativity, expression and cooperation back to your
face to face position as you hold your friend.

Fig .2.3. Turn back movement

Physical activity which develop Relationship Skills

A relationship skill is the ability to form and maintain healthy
relationships with various individuals or groups.
Relationship skills includes being able to:
• Communicate effectively
• Exhibit cooperative learning
• Resist inappropriate social pressures
• Prevent interpersonal conflict and
• Seek and provide help when needed.
Activities for Relationship Skills
Relationship skills can be utilized through the following sport
education model as shown below.

22
Role play Procedure:
1. You are assigned roles through which you are involved as a
collaborative group member (Some roles may include being
coaches, players, commentator, first aider, referees, etc.).
2. Take the role assigned above and apply in a game situation.
3. Assessment will be made by peers, and your teacher whether you
perform the roles successfully or not.
Note: Skills such as leadership, organization, communication and
teamwork capacity will be checked during assessment session.
Activity 2
1. List at least three basic principles of fair play.
2. How do you demonstrate compassion for others in sport?
3. Which type of activity is appropriate to improve social-awareness
and relationship skill?
2.3. Attention Control and Decision Making in PE
Learning competency: - At the end of this topic, you will be
able to:
• Recognize and reflect the impact and consequences of your
decision on oneself and others.

Attention control refers to an individual’s capacity to choose what

they pay attention to and what they ignore. It is also known as
endogenous attention or executive attention. In lay terms, attention
control can be described as an individual’s ability to concentrate.
Attention control is one of the key components of human perception,
which requires an individual to focus on the task-relevant information
and resist the interference of task-irrelevant information that
is distractor. (Knudsen,2007).
Decision-making is the ability to make decisions based on personal,
moral and ethical standards for the well-being of oneself and others.
Decision- making can help to foster problem solving potential

23
of students as a management strategy for self-reflection and self-
evaluation. This competence capacity to identify problems and to
develop appropriate solutions to those problems, whether they
are social or academic (Payton etal., 2000).
2.3.1. Mindfulness
Mindfulness is the quality or state of being conscious or aware of
something. It is also a mental state achieved by focusing ones
awareness on the present moment.
What is mindfulness in PE?
Mindfulness describes students’ emotional health and wellness.
The mindfulness practice of learning to be aware of and manage
emotion and relationship is a significant part of participation in sports,
exercises and teamwork.
2.3.2. Reflective thinking
Reflective thinking means taking the biggest picture and
understanding all of its consequences.
In a teaching context, reflective thinking refers to encouraging students
to always reflect upon the information they have and what they still
need to obtain and helping them find ways to constantly reduce that
gap throughout the learning process.
Activities to develop attention control and decision making
An example of what responsible decision-making might look like at
this level can be how to shoot a ball to a goal or basket.
What a decision!
Procedure:
1. You are asked to shoot a ball (it could be football, basketball and
handball) with the intent to score a goal or basket.
2. Decide your own distance from which area to shoot.
3. The distance that you decide should be both challenging and
productive.

24
4. Shoot the ball from the place you decide.
5. Finally, your teacher will evaluate whether you made a responsible
decision regarding distance or not.
6. Recognition will be given for effective decisions.
Activity 3:
1. Explain the impact or consequence of your decisions to self and
others.

25
 Chapter Summary:
Practicing self-awareness and self-management in physical education
classes can be an important part of helping students to improve and
maintain their health and well-being. Neck and shoulder movement,
taking a walk are activities used to develop your self-awareness. Self-
confidence and self-control are described as part of self- awareness
and self-management process(Daniel Golman, 2020) Fair play has
the following basic principles. These are:-
1. Respect the rules
2. Respect teammates and opponents
3. Respect the officials and their decision.
In sport “compassion for others” describes a better treatment and a
better role model to others. Treat the other team with respect, cheers
for your team , support teammates by saying “good” are some
examples of compassion for others in sport. Social awareness allows
students to identify social cues, predict others feelings and actions and
be respectful and accepting others points of view and perspectives.
The mindfulness practice of learning to be aware of and manage
emotion and relationship is a significant part of participation in sport,
exercise and teamwork.
Decision- making is the ability to make decisions based on personal,
moral and ethical standards for the well -being of oneself and others.
Attention control is one of the key components of human perception,

26
Chapter Review Questions:
Part One: write True if the statement is correct and False if it is
incorrect .
1. Walking is a very important activity to develop your self- awareness.
2. The mindfulness practice of learning is a significant part of
participation in sport, exercise and teamwork.
3. Fair play helps individuals to compete with honor, integrity and
good sportsmanship.
4. Self-confidence is an important part of self-awareness and self-
management process.
5. Active breathing exercises are used to help the body calm down
and initiate the mind to focus on.
6. Social awareness helps you to respect and to accept others point
of view.
Part Two: Choose the best answer from the given alternatives
1. Which One of the following is not the characteristic of relationship
skills?
a. Communicate effectively
b. Exhibit cooperative learning
c. Resist inappropriate social pressures
d. Promote interpersonal conflict
2. Which of the following physical activity helps you to manage
uncertainty, challenges, and communication and collaborative
skills?
a) individual game b) team activity c) a and b d) None
Part Three: Give Short answer for the following questions.
1. How can you develop your self-management skill?
2. List some examples of activity which help to develop attention
control and decision making skill.
3. List the basic principles of fair play in sport.

27
CHAPTER PHYSICAL FITNESS
THREE
INTRODUCTION
This chapter deals with physical fitness. All the selected contents in
this chapter are the continuation of physical fitness that was learned in
grade 5 and 6.The overall time allotted for this chapter is 16 periods.
It is very unlikely to achieve the desired learning outcomes of the
chapter with the given allotted periods. Thus, in order to bring the
necessary changes and to maintain learners’ motivation individual
effort is very important. Therefore, you are expected to practice the
selected physical exercise independently on regular basis.

Learning outcomes:-At the end of this chapter, you will be able

to:
• Recognize exercise which develops your physical fitness
Develop/Improve your physical fitness by performing age
appropriate exercise.
• Demonstrate positive attitude to engaged in different

physical exercise.
Physical Fitness Start-up Questions:
1. What is a physical fitness?
2. Mention the components of physical fitness.
3. What do you benefit from being physically fit?
In your previous grade level, you learnt about the classification of
physical fitness. In this section you will learn about physical fitness.
Physical fitness is the body’s ability to function efficiently and
effectively.

28
Note: Students, are expected to do regular physical activity at least
three times a week 30 minute for each in order to achieve the above
benefits.
3.1. Cardio vascular endurance
Learning competency: - At the end of this topic, you will be
able to:
• Describe how aerobic exercise develops your cardiovascular
fitness.
• Improve your cardiovascular fitness through selected aerobic
exercise.

Start-up Questions:
1. What is cardiovascular endurance?
2. Describe how an aerobic exercise develops cardio vascular
endurance?
3. Why do people practice aerobic activities?
Research works indicated that many people practice aerobic activities
like walking, jogging, running, and structured exercise to develop the
efficiency of the heart, lung and blood circulation.
Cardio vascular endurance: is the ability of the heart, blood vessels,
blood, and Respiratory system to supply fuel and oxygen to the muscle
and the ability of the muscle to utilize fuel to sustain exercise.
Cardio vascular endurance exercises help to:
1. Enhance circulation.
2. Increase heart and lungs capacity.
3. Reduces health risk.
4. Realize weight loss. etc..
An aerobic exercise is any activity that gets your blood pumping and
large muscle groups working.

29
Exercises which develop cardiovascularendurance.
1. Jumping jacks Procedure
1. Stand with your feet together
and your arms by your side.
2. Jump your feet apart as you raise
your arms over your head.
3. Jump back to the starting position
and continue this movement for
one minute
Fig. 3.1 Jumping jack

2. In and out hopping squats Procedures

1. Stand with your feet together.
2. Jump your feet to the side so they’re
wider than your hips.
3. Squat in this position.
4. Jump your feet back together and squat in
this position.
5. Continue this movement for 1 minute.

Fig.3.2. In and out hopping squats

3. Rope jump
Jumping rope is an easy and effective type of exercise that you can
do at home.
Procedures:
1. Grab a handle in each hand and start with the rope behind you, so
it’s right at your heels. To get the rope moving, gently rotate your
forearms forward.
2. As the rope swings up overhead, bend your knees slightly. Once
you see the rope pass your shins, jump by springing from your
toes.

30
3. Once you’re at a comfortable speed, your wrists can do all the
work.
4. As you hop, be sure to stay on the balls of your feet. This keeps
HEALTH AND
you quick PHYSICAL
and nimble. EDUCATION
Grade 7

Fig.3.3.(C) Crisscross jump

Note: practice each exercise repeatedly for 1 minutes with the 30

second break
Activity 1:
1. Describe how an aerobic exercise develops cardiovascular fitness?
2. What are the benefits of a cardio-vascular endurance exercise?

31
3.2. Muscular endurance exercises
Learning competencies: - At the end of this topic, you will be
able to:
• Appreciate the benefits of doing different fitness exercises.
• Improve your musculoskeletal fitness through push-ups, squat
jump and pull-up.

Muscular endurance:
Start-up Question:
1. When individuals are engaged in different activities, some
individuals get tired early and others continue the activity for a
long period of time without fatigue. What do you think for this
individual difference?
Muscular endurance refers to the ability of a given muscle to exert
force, consistently and repetitively, over a period of time.
Like other types of exercises, muscular endurance training can
increase the level of energy , help you sleep better, and improve
your overall health. It can even improve your mood.
Activity 2
1. Explain how physical exercises develop muscular endurance.
Muscular endurance exercises
There are many types of exercises which help you to develop your
muscular endurance, but, for this grade level you will learn and
practice push-ups, squat jump and pull-ups that can help you improve
your muscular endurance.
1. Push-ups:
Purpose: pushups are beneficial for building upper body muscles of
triceps, chest muscles, and shoulders.

32
Procedures:
• Start by lying flat on your stomach.
• Push yourself off the ground into a plank position. Hold your body
up with your toes and with your hands.
• Lower yourself back down.
• Promptly push down on your palms and raise your body back to a
plank position.
• Perform 4 sets of 10 repetitions and take 30 second active rest
between sets.
Note: If this movement is too hard for you, start with your weight on
your knees instead of your toes. (Kneel pushup)

Fig.3.4.(A) modified (kneel) push up Fig.3.4.(B) Push up

Activity 3
1. Perform pushups to develop your upper body muscular endurance.
Squat jump:
Purpose: This exercise used to improve your lower body muscles as
well as your core: abdominals, gluteus, hamstrings, and lower back.
Procedures:
1. Stand with feet shoulder width and knees slightly bent.
2. Bend your knees and descend to a full squat position.
3. Engage through the quads, gluteus, and hamstrings and propel the
body up and off the floor, extending through the legs. With the legs
fully extended, the feet will be a few inches (or more) off the floor.

33
4. Descend and control your landing by going through your foot
(toes, ball, arches, and heel) and descend into the squat again for
another explosive jump.
5. Upon landing immediately repeat the next jump.
6. Perform 3 sets of 5 repetitions and 30 seconds active rest between
sets.

Fig.3.5. Squat jump

Activity 4
1. Perform squat jumps to develop your lower muscular endurance.
3. Pull-ups
Purpose: A type of pulling motion recruits your back, biceps and
forearm muscles.
For this grade level it is difficult to perform pull-ups, therefore it is
designed along with modified pull-ups and these are simply done with
your feet still touching the ground and the bar only a few feet off the
ground.
Procedures:
1. Keeping your feet on the ground “off-loads” about a third of your
body weight.
2. Try to completely pull themselves off the ground for 6-10
reptations.
3. The modified pull-up is possible applied for both boys and girls to
reap the benefits of those pulling motions so you can finally train
your back, biceps and forearms.

34
4. Get a full range of motion when you extend your arms, as well
as allowing for a wide grip.

Fig.3.6. modified pull up

Activity 5
1. Perform pull-ups to develop your muscular endurance.
3.3. Flexibility
Learning competency: At the end of this topic, you will be able
to:
• Increase your flexibility through different stretching exercises.

Start-up Question:
1. What is flexibility?
2. Why do people perform stretching exercises in their daily fitness
program, before and after the main workout?
Flexibility is the ability to move joints and use muscles through their
full range of motion. Although flexibility varies widely from individual
to individual.
Stretching Exercises which help to develop Flexibility
1. The runners stretch
Purpose: it keeps the muscles in the body flexible, so that the muscles
and joints are at their fullest range of motion.

35
Procedures:
1. Step your right foot forward and lower into a lunge, placing your
fingertips on the floor or on two firm cushions if your hands don’t
reach.
2. Breathe in, then, in one motion, exhale as you straighten your right
leg.
3. Slowly return to the lunge position.
4. Repeat four times.
5. Switch sides.

Fig.3.7.runners stretch

2. The standing side stretch

Purpose: stretches and strengthens the intercostal muscles. These are
the muscles between the ribs and that gives support.
Procedures:
1. Stand with your feet together and your arms straight overhead.
2. Clasp your hands together, with your fingers interlaced and pointer
fingers extended. Inhale as you reach upward.
3. Breathe out as you bend your upper body to the right.
4. Take five slow breaths. Slowly return to the center.
5. Repeat on the left side.

36
 Fig.3.8. standing side stretch

3. The forward hang stretch

Purpose: Stretches the hips, hamstrings, and calves, keeps your spine
strong and flexible and reduces stress, anxiety, depression, and fatigue.
Procedures:
1. Stand with your feet hip-distance apart and your knees slightly
bent.
2. Interlace your fingers behind your back, (If your hands don’t
touch, hold on to a dish towel).
3. Breathe in and straighten your arms to expand your chest.
4. Exhale and bend at your waist, letting your hands stretch toward
your head.
5. Hold for five deep breaths.

37
 Fig.3.9. Forward hang stretch

4. The low lunge arch stretch

Purpose: helps to relieve tigh muscles in the hips and legs . Procedures:
1. Step your right foot forward and lower into a lunge, placing your
fingertips on the floor or on two firm cushions if your hands don’t
reach.
2. Breathe in, then, in one motion, exhale as you straighten your right
leg.
3. Slowly return to the lunge position.
4. Repeat four times.
5. Switch

Fig.3.10. low lunge arch stretch

38
 5. The seated back twist
Purpose: promotes good digestion and encourages spinal mobility.
Twisting postures help tone the belly, relax internal organs and can
help relieve lower back pain.
Procedures:
1. Sit on the floor with your legs straight.
2. Bend your right knee and step your right foot over your left leg.
3. Put your right hand on the floor, fingers pointing outward, for
support.
4. Bend your left elbow turn to the right, and place the back of
your arm against your right knee.
5. Inhale as you sit tall.
6. Breathe out as you twist, pressing your arm into your leg and
looking over your right shoulder.
7. Hold for five breaths, and then slowly return to the center.
Switch sides.

Fig.3.11. Seated back twist

6. The bound angle stretch

Purpose: stretches the hips, groins, knees, and inner thighs. It
improves circulation and blood flow throughout the entire body.

39
Procedures:
1. Sit on the floor with your legs straight.
2. Bend your knees and bring the soles of your feet together, and
your knees drop toward the ground.
3. Hold your shins as you inhale and stretch your chest upward.
4. Exhale as you hinge forward from your hips (without rounding
your back), and place your palms on the ground.
5. Hold for five slow breaths.

Fig.3.12. Bound angle stretch

Activity 6
1. Perform stretching exercises to develop flexibility.
3.4. Speed
Learning competency: At the end of this topic, you will be able
to:
• Improves your speed through different speed run drills.

Start-up Questions:
1. List some of exercises that develop flexibility.
2. What does speed mean as a skill related fitness component?
3. What are the three phases of speed run?

40
Speed: is one of the components categorized under skill or performance
related fitness components.
Speed: It is the ability to put body parts into motion quickly, or the
maximum rate that a person can move over a specific distance.
Phases of speed run: There are three phases in speed run: These are:
Drive, Transition and Top speed.

DRIVE 0- 10 m TRANSITION 10- 20 m TOP SPEED 20- 40 m

Fig 3.12.The biomechanics (phases) of speed run

Physical activities that develop speed

You can develop your speed by using various physical exercises.
Some of them are presented as follows:
Drill 1: 20 meter speed run
Procedure: Run 20 meters with average and high speed 2 times, and
take break for 30 seconds.
Drill 2: 30 meter speed run
Procedure: Run 30 meters with average and high speed 2 times, and
take break for 30 seconds.
Drill 3: 40 meter speed run
Procedure: Run 40 meters with average and high speed 2 times, and
take a break for 30 seconds.

41
Drill 4: 40 meter speed run competition
Procedure: Run 40 meters with your friend in the form of competition.
(Your teacher will organize the competition)
Activity 7
1. At the end of your practice evaluate your running capacity whether
you follow the correct biomechanics of speed run or not.
2. Which phase comes after the drive phase?

42
 Summary:
Physical fitness is the body’s ability to function efficiently and
effectively.
Cardio-vascular exercises help to improve energy level enhance
circulation, increase heart and lung capacity and reduces health risk,
weight loss.
Muscular endurance refers to the ability of a given muscle to exert
force, consistently and repetitively, over a period of time.
Flexibility is the ability to move joints and use muscles through their
full range of motion. Flexibility varies widely from individual to
individual, minimum ranges are necessary for maintaining joint and
total body health.
There are three phases in sprint run: these are drive, transition and top
speed phase.

43
Review Question: Part One:
Match physical fitness components listed in column “A” with their
exercises listed in column “B”.
Column A Column B
1. Cardiovascular endurance A. push-up, squat jump, and pull up
2. Muscular endurance B. runners stretch, forward hang
stretch
3. Flexibility C. rope jump, jumping jack
4. Speed D. 30meter run

Part two:
Give short answers for the following question:
1. What is physical fitness?
2. Mention the benefits of physical fitness.
3. Describe how an aerobic exercise develops cardiovascular fitness.
4. In speed run, if your step length and frequency increases, speed
also
Part III Practice part
1. Do cardiovascular endurance, muscular endurance and flexablity
exercise on regular basis (three days a week) and ask your teacher
whether you develop you phisical fitness or not.

44