Notes on Physical Training | Grade 7 > Health and Physical Education > Physical Exercises | KULLABS.COM

Physical Training

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Introduction and Importance

Physical exercise is an activity of body which show the stage of the body that maintains physical fitness and overall wellness and fitness. All the movement of the body like legs,hand,neck,backbone etc. Nowadays physical training is used as a daily activity. Many army and police they do physical exercise due to its advantage. We have seen many people they are doing P.T. in a group it looks very attractive when they do that. This types of exercise can be done in a single way or in a group also.

P.T. it is able to cure certain physical problems like a stiff hand , leg, back, overweight etc. There are different types of physical training which include the training that is mention in books and packages prepared by the CDC ( Curriculum Development Center ) and EMDC ( Education Manpower Development Centre) . Not only this there are other 13 P.T exercises which are explained along with appropriate:

Stretching the Body

The initial position of the body should be in attention position. The student needs to join their heels with lags , hands, and body in still position. Following order of drum or count up to 13 are given after the students stand attention position:

  1. Raise both your hands up taking them from the front without bending elbows and palms facing each other.
  2. Lower your hands sideways with the palms facing downwards.
  3. Repeat step one.
  4. Lower your hands and with a jump, Come to attention position.The students should practices hitting thigh as hey come in attention position to make a sound.

Exercise of Hands and Legs

Now start the students where they are standing with their joined legs which are in attention position. Following order of drum beat up to 16 are prescribed for exercise of hands and legs:

With the first beat, cross our hands at waist height and bend your knees half way down.

  1. Now, extend your hands sideways facing the palms downward and stretching the knees.
  2. Repeat step one
  3. Stretch your knees and come to attention position with your hands hitting your thigh to produce a sound.

Exercise of Arms

This exercise helps to make your arms strong. The initial position is standing with crossed hands at the wrist in front of their waist. Students must follow the given commands, drum-beat or count up to 16:

  1. Without bending hands, raise them from sideways and cross your hands at the wrist right above your head.
  2. Lower your hands and put them sideways with the palms facing down.
  3. Repeat step one.
  4. Lower your hands from sideways and stand with crossed hands at the wrist in front of your waist; as you are in the initial position.

Exercise of Chest

This exercise helps to build a strong chest of the students. The students should start with their hands crossed at their wrist in front of their wrist in front of their waist. Following commands of drum or count up to 16 are given:

  1. Move your left leg about 1 foot to the side and at the same time align about hands at the shoulder level from the side with the palms facing down.
  2. Lower both your hands from the side and stand with your hands crossed at the wrist in front of waist ; as you are in the initial position.
  3. Raise both hands from sideways and stretch your chest to move the hands backward. Let your hands be stretched backward without bending elbows.
  4. Lower down both your hands and attach them to the thighs. Make a sound as your hands hit your thigh.

Exercise of Waist

This exercise help to the strong waist. In the initial position, the students should stand on their feet about 1 foot apart with the hands attached to the thigh. Following commands of drum-beat or count up to 16 are given:

  1. Raise your right hand from the side and help your body to bend to the left to form a curve. Your right hands should not bend at the elbows and should be raised above the head along the curve.
  2. Lower your right hand and go to the initial position.
  3. Raise your left hand from the side and help your body to bend to the right to form a curve. Your left and should not bend at the elbows and should be raised above the head along the curve.
  4. Lower your left hand and go to the initial position.

Exercise of Backbone

This exercise help to designed to stretch your backbone for flexibility and strength. The initial position is standing on feet about 1 ft. apart and hands lowered. Following commands are given:

  1. Bend your trunk forward and try to touch the ground with your fingers.
  2. Come back to initial position.
  3. Bend your trunk backward by giving support of your hands at the waist. Try to look directly up at the at the sky.
  4. Come back to the initial position.

Exercise of Chest and Waist

This exercise helps to strengthen your chest and waist. The initial position is standing on feet about 1 foot apart and hands attached to the thighs. This exercise is repeated till the count of 20 n which following commands are given:

  1. Without moving your feet, twist your trunk at about 90 to the right and move both your parallel hands to the right side. The hands should be kept at the waist level.
  2. Again, twist your trunk to the left side and move both your parallel hands to the left side. The hands should be kept at the waist level.
  3. Twist your trunk again to the left side as you did it in step one.
  4. Twist your trunk to the right side as you did it in step two.
  5. Come back to the initial position

Exercise of Shoulder and Neck

The initial position is standing in attention position with closed first and joined legs. This exercise should be done till the counting of 16. Following commands are given:

  1. Move your left foot to the side and raise both hands to touch your shoulders with fingers.
  2. Raise your hands straight up by stretching your body and raise your heels to give full support of your body on the toes.
  3. Reposition your hands on the shoulder with your fingers by lowering down your heels.
  4. Drag your left foot back and come to initial attention position.

Exercise of Chest

This exercise helps us to make chest stronger. The initial position is standing in attention position with closed first and joined legs. This exercise should be done till the counting of 20 by following the given commands:

  1. Take a step by left foot to the side and bend your trunk forward to touch the left toe by both the hands.
  2. Raise your trunk and spread your hands to the side by lightly stretching your body backward.
  3. Again, bend your trunk forward to touch the right toe by both the hands.
  4. Raise your trunk and spread your hands to the side by lightly stretching your body backward.
  5. Drag your left leg to join to the right and come to attention position.

Exercise of Twisting Body

This types of help to develop the flexibility of backbone, waist, and trunk. The initial position is standing by keeping both hands to the right at the waist level by maintaining a distance of 1 foot between the legs. Follow the given steps up 16 counts:

  1. Move both the hands horizontally to the left by twisting the trunk to the left side.
  2. Move both the hands straight up by raising heels.
  3. Move both the hands horizontally to the right by twisting the trunk to the right side.
  4. Take a jump and join both the legs to stand in attention position by slamming your thighs with hands.

Jumping Exercise.

This exercise helps to develop your skill of jumping according to the beat of the drum or count. The initial position is attention position. This training should be done till the count of 20. Following commands are given:

  1. Bend your knees and set your backbone straight with your hands straight down.
  2. With a jump, set your feet about 1 ft. apart with your hands sideways to the shoulder height.
  3. Come back to position one.
  4. With a jump, come back to attention position.

Cool Down Exercise

This types of exercise are very simple and easy. To do this exercise the body should be cool down . This exercise will help you to relax your body parts. Start this training with your crossed hands at the wrist. This training should be done till the count of 16. Following commands are given:

  1. Bend your knees half ways downwards.
  2. Raise your knees to the full stretch with your hands extending sideways along the shoulders.
  3. Repeat step one.
  4. Put your hands down in attention position.

Cool Down Exercise B

This exercise will help you to rest and relax your hands and shoulders. Start this training with attention position. The training should be done till the count of 16. Following commands are given:

  1. Raise both your hands with your palms facing each other and stop the hands vertically upwards.
  2. Keep both your hands sideways with your palms facing downwards.
  3. Repeat position no.one.
  4. Come in attention position.



  •  Physical exercise is an activity of body which show the stage of the body that maintains physical fitness and overall wellness and fitness. 
  • The CDC ( Curriculum Development Center ) and EMDC ( Education Manpower Development Centre).
  • The initial position of the body should be in attention position.
  • There are 13 P.T. exercises which help our body.
  • P.T has been accepted as a regular activity in the schools and many other places. 
.

Very Short Questions

Following are the steps for backbone:

  1. Bend your trunk forward and try to touch the ground with your fingers.
  2. Come back to initial position.
  3. Bend your trunk backward by giving support of your hands at the waist. Try to look directly up at the at the sky.
  4. Come back to the initial position.

Following are the steps for Stretching the Body:

  1. Raise both your hands up taking them from the front without bending elbows and palms facing each other.
  2. Lower your hands sideways with the palms facing downwards.
  3. Repeat step one.
  4. Lower your hands and with a jump, Come to attention position.The students should practices hitting thigh as hey come in attention position to make a sound.

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