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Physical Training

Subject: Health and Physical Education

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Overview

Physical training is the systematic use of exercises to promote bodily fitness and strength. This note briefly describes the physical training and the ways to do it.
Physical Training

3.1 Exercise to warm-up body

Starting Pose (Use drum or Madal during start)

During exercise use drum beat or madal

End Pose (Use drum or Madal)

Stay in attention: Use the double beat drum roll and again a single beat drum roll to stay in attention.


fig.1fig.1

From count 1 to 16, use the drum roll twice on count 16 to give an end sign. Beside use the drum roll according to physical movements. Give a single beat otherwise. For eg. use one drum roll while taking your hands upward, then use two drum roll while taking your hands left, right and forward and at last use four drum roll coming back to attention position. This process should be done up to count 16.

fig. 2
fig. 2

Use the drum roll once while coming to attention position, cross your hands and put across above the stomach.

fig.3
fig.3

3.2 Exercise for Hand and Foot:

Starting Pose (Use drum or Madal during start)

During exercise use drum beat or madal

End Pose (Use drum or Madal)

Beat a drum or madal like in PT 1.

fig.1
fig.1

In this PT, we should use drum roll slowly. In the first beat, bend your knees. In the second beat, stay upright and raise your hand to the mid level side ways. With next beat, come to starting pose. This is repeated 16 times. This is also a half sit-up exercise.

fig.2
fig.2

Stay in the initial pose.

fig.3
fig.3

3.3 Exercise for Arms:

Starting Pose (Use drum or Madal during start)

During exercise use drum beat or madal

End Pose (Use drum or Madal)

Beat a drum or madal as like a PT 1.

fig.1
fig.1

In this exercise, we move, rotate, or disperse our hand. We take our hand to midlevel sideways then come to initial pose to rotate our wrist clockwise then raise our hands straight above the head. Then, we come back to the initial state and rotate our wrist anticlockwise.

fig.2
fig.2

Stay in attention with legs apart.

fig.3
fig.3

3.4 Exercise for chest

Starting Pose (Use drum or Madal during start)

During exercise use drum beat or madal

End Pose (Use drum or Madal)

Beat a drum or madal as like a PT 1.

fig.1
fig.1

We should use the drum roll continuously. We exercise our hands just as usual. But, we should first move left leg then the only right leg. Because the body movements in spontaneous we should use the drum roll same as p.t. 1.

fig.2
fig.2

Expand your legs and put your hands sideways. We should add a drum roll in this pose that helps to come back in the final pose.

fig.3
fig.3

3.5 Exercise for waist

Starting Pose (Use drum or Madal during start)

During exercise use drum beat or madal

End Pose (Use drum or Madal)

Expand your legs and put it sideways. Provide beat same as P.T. 1.

fig.1
fig.1

Give continuous single beat till count 14 then double the beat on count 15 and stop on count 16.

fig.2
fig.2

Expand your legs and put your hands sideways. There are no changes in the final pose, so there in no need for the drum roll.

fig.3
fig.3

3.6 Exercise for back

Starting Pose (Use drum or Madal during start)

During exercise use drum beat or madal

End Pose (Use drum or Madal)

Expand your legs and put your hands sideways.

fig.1
fig.1

Beat the drum roll fast on count 1,2 and 3 then slow it on count 4. Likewise, beat the drum roll fast on count 5,6 and 7 then again slow it on count 8. Continue the same process until count 16.

fig.2
fig.2

Expand your legs and put your hands sideways.

fig.3
fig.3

3.7 Exercise for chest and waist

Starting Pose (Use drum or Madal during start)

During exercise use drum beat or madal

End Pose (Use drum or Madal)

Stand in attention and use the beat roll.

fig.1
fig.1

Use the drum roll on the continuous count from count 1 to count 15.

fig.2
fig.2

Add the drum roll once to bring back to the attention position.

fig.3
fig.3

3.8 Exercise for shoulder and neck

Starting Pose (Use drum or Madal during start)

During exercise use drum beat or madal

End Pose (Use drum or Madal)

Stand in attention.

fig.1
fig.1

From the position in P.T. 7 use the drum roll from count 1 till 16.

fig.2
fig.2

Stand in attention

fig.3
fig.3

3.9 Exercise for chest

Starting Pose (Use drum or Madal during start)

During exercise use drum beat or madal

End Pose (Use drum or Madal)

Stand in attention.

fig.1
fig.1

Use the drum roll like in P.T.6

fig.2
fig.2

To come back to final pose, add a drum roll once.

fig.3
fig.3

3.10 Exercise to rotate the body

Starting Pose (Use drum or Madal during start)

During exercise use drum beat or madal

End Pose (Use drum or Madal)

Stay as in P.T 9.

fig.1
fig.1

While exercising to rotate the body, the drum roll should be used according to the pace of the group.

fig.3
fig.2

Stand in attention.

fig.3
fig.3

3.11 Exercise to jump with both legs

Starting Pose (Use drum or Madal during start)

During exercise use drum beat or madal

End Pose (Use drum or Madal)

Stand in attention.

fig.1
fig.1

Due to the nature of P.T, the use of the drum roll should be fast than other until count 16.

fig.2
fig.2

To come to end pose, add the drum roll once.

fig.3
fig.3

3.12 Exercise to cool down (a)

Starting Pose (Use drum or Madal during start)

During exercise use drum beat or madal

End Pose (Use drum or Madal)

No use of drum roll.

fig.1
fig.1

Use the drum roll like in P.T. 11.

fig.2
fig.2

Add the drum roll once.

fig.3
fig.3

3.13 Exercise to cool down (b)

StartingPose (Use drum or Madal during start)

During exercise use drum beat or madal

End Pose (Use drum or Madal)

No use of drum roll.

fig.1
fig.1

Use the drum roll accordingly.

fig.2
fig.2

No use of drum roll.

fig.2
fig.3
Things to remember
  • Exercise to warm-up body
  • Exercise for Hand and Foot
  • Exercise for Arms
  • Exercise for chest
  • Exercise for waist
  • Exercise for back
  •  Exercise for chest and waist
  • Exercise for shoulder and neck
  • Exercise for chest
  • It includes every relationship which established among the people.
  • There can be more than one community in a society. Community smaller than society.
  • It is a network of social relationships which cannot see or touched.
  • common interests and common objectives are not necessary for society.
Videos for Physical Training
Hand & Foot Pain : Easy Strengthening Exercises
Questions and Answers

Physical exercise is any bodily activity that enhance physical fitness and maintain overall health and wellness.

The type of physical exercises are as follow:

  • Aerobic exercise
  • Anaerobic exercise
  • Flexibility exercises

The benefits of physical training are as follows: -

  • It helps to strengthen our muscles and cardiovascular system.
  • It helps to improve mental health.
  • It also helps to prevent the diseases like depression, maintain positive self-esteem.
Quiz

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