Health & PE

Health and Physical Education
Grade 7
Educational Publications Department
i
First Print 2015
Second Print 2016
Third Print 2017
Fourth Print 2018
Fifth Print 2019
All Rights Reserved
ISBN 978-955-25-0112-8
Published by the Educational Publications Department

Printed by Paramount Solutions (Pvt) Ltd.
No. 105/1, Lake Road, Ambathale, Mulleriyawa New Town.
ii
The National Anthem of Sri Lanka
Sri Lanka Matha

Apa Sri Lanka Namo Namo Namo Namo Matha
Sundara siri barinee, surendi athi sobamana Lanka
Dhanya dhanaya neka mal palaturu piri jaya bhoomiya ramya
Apa hata sepa siri setha sadana jeewanaye matha
Piliganu mena apa bhakthi pooja Namo Namo Matha
Oba we apa vidya
Obamaya apa sathya
Oba we apa shakthi
Apa hada thula bhakthi
Oba apa aloke
Apage anuprane
Oba apa jeevana we
Apa mukthiya oba we
Nava jeevana demine, nithina apa pubudukaran matha
Gnana veerya vadawamina regena yanu mana jaya bhoomi kara
Eka mavakage daru kela bevina
Yamu yamu vee nopama
Prema vada sema bheda durerada
Namo, Namo Matha
iii
wms fjuq tl ujlf. orefjda
tl ksjfiys fjfikd
tl mdge;s tl reêrh fõ
wm lh ;=< ÿjkd
tneúks wms fjuq fidhqre fidhqßfhda

tl f,i tys jefvkd
Ôj;a jk wm fuu ksjfia
fid¢k isáh hq;= fõ
ieug u fu;a lreKd .=fKkS

fj<S iu.s oñkS
rka ñKs uq;= fkd j th u h iem;d
lsis l, fkdu Èrkd
wdkkao iurfldaka
iv
Being innovative, changing with right knowledge,
Be a light to the country as well as to the world.
Message from the Hon. Minister of Education
The past two decades have been significant in the world history due to changes
that took place in technology. The present students face a lot of new challenges
along with the rapid development of Information Technology, communication
and other related fields. The manner of career opportunities are liable to change
specifically in the near future. In such an environment, with a new technological and
intellectual society, thousands of innovative career opportunities would be created.
To win those challenges, it is the responsibility of the Sri Lankan government and
myself, as the Minister of Education, to empower you all.
This book is a product of free education. Your aim must be to use this book
properly and acquire the necessary knowledge out of it. The government in turn is
able to provide free textbooks to you, as a result of the commitment and labour of
your parents and elders.
Since we have understood that the education is crucial in deciding the future
of a country, the government has taken steps to change curriculum to suit the rapid
changes of the technological world. Hence, you have to dedicate yourselves to
become productive citizens. I believe that the knowledge this book provides will
suffice your aim.
It is your duty to give a proper value to the money spent by the government on
your education. Also you should understand that education determines your future.
Make sure that you reach the optimum social stratum through education.
I congratulate you to enjoy the benefits of free education and bloom as an

honoured citizen who takes the name of Sri Lanka to the world.
Akila Viraj Kariyawasam

Minister of Education
v
Foreword
The educational objectives of the contemporary world are becoming more

complex along with the economic, social, cultural and technological development.
The learning and teaching process too is changing in relation to human experiences,
technological differences, research and new indices. Therefore, it is required to
produce the textbook by including subject related information according to the
objectives in the syllabus in order to maintain the teaching process by organizing
learning experiences that suit to the learner needs. The textbook is not merely a
learning tool for the learner. It is a blessing that contributes to obtain a higher
education along with a development of conduct and attitudes, to develop values and
to obtain learning experiences.
The government in its realization of the concept of free education has offered
you all the textbooks from grades 1-11. I would like to remind you that you should
make the maximum use of these textbooks and protect them well. I sincerely hope
that this textbook would assist you to obtain the expertise to become a virtuous
citizen with a complete personality who would be a valuable asset to the country.
I would like to bestow my sincere thanks on the members of the editorial and
writer boards as well as on the staff of the Educational Publications Department
who have strived to offer this textbook to you.
W. M. Jayantha Wickramanayaka
Commissioner General of Educational Publications,
Educational Publications Department,
Isurupaya,
Battaramulla.
2019.04.10
vi
Monitoring and Supervision - W. M. Jayantha Wickramanayaka
Commissioner General of Educational Publications
Direction - W. A. Nirmala Piyaseeli

Commissioner of Educational Publications
(Development)
Co-ordination - Amila Rupasinghe

Assistant Commissioner
Panel of Editors
1. Prof. Pujitha Wickramasinghe - Faculty of Medicine, University of Colombo
2. Wasantha G. N. Amaradiwakara - President (Retired),

Ruhuna National College of Education
3. Dhammika Kodithuwakku - Senior Lecturer

National Institute of Education
4. Renuka Peiris - Director of Education

School Health and Nutrition branch
Ministry of Education
5. Anura Abeywickrama - Assistant Director of Education

Health, Physical Education and Sports branch
6. Dr. Neelamani Hewageegana - Consultant (Medical Administration),

Health Education Bureau, Colombo
7. Dr. Ayesha Lokubalasooriya - Consultant (Community Medicine),

Family Health Bureau, Colombo
8. Amila Rupasinghe - Assistant Commissioner

Language Editing
M.A. Kumarasingha
vii
Panel of Writers
1. Dr. Madhubhashini Dayabandara - Faculty of Medicine, University of Colombo
2. B.A.K. Pushpalatha - Lecturer, National College of Education,
Hapitigama
3. W.M. Athula Wijenayaka - Teacher Service, C.W.W. Kannangara Vidyalaya,
Hunumulla
4. Madhubhashini Dharmawickrama - Nutritionist (SLMC registered)
5. D.M. Gunapala - Teacher Service, Dharmaraja Vidyalaya, Kandy
6. Kamala Gunawardhena - Director of English (Retired)

7. Nihal Gunawardhena - Teacher (Retired), Richmand College, Galle
8. Thushya Thiruchelvam - In Service Adviser, Zonal Education office,
Islands
9. A.M. Saffeek - In Service Adviser, Zonal Education office, Galle
10. S.F.U. Ulfath - Teacher Service, Aligar Maha Vidyalaya,
Kal-Eliya
Proof Reading
Rasika Jayakody - Teacher Service, St. Pauls College, Milagiriya
Illustration
1. W.S.W. Botheju - Teacher Service, C.W.W. Kannangara Vidyalaya,
Hunumulla
2. V.P. Ranaweera - Musaeus College
Cover Page
Indika Gunawardhaena
Technical Assistance
1. Anuththara Mathugama - Educational Publications Department
2. Anusha Vithanawasam - Educational Publications Department
viii
Message from the Editors
You, who are a lucky child of the nation who can contribute to the betterment of
your society, are now going to study the subject “Health and Physical Education”
which is introduced to pupils in Grade 6. Studying this subject will pave the way
for you to live an active, healthy life full of happiness and pride.
If you have a healthy body, a clear mind and are always capable of interacting with
others happily, you are spiritually strong. The aim of studying this subject is to
develop in you a range of competencies which integrate the knowledge, attitudes,
skills and social relationships required for achieving that purpose.
Identify your body to help maintain good health; adopt correct body postures to
enhance your appearance. Be co-operative when working with your peers and face
the challenges of life with courage. Spend your leisure effectively. Gain love and
protection in turn give to others. Have a healthy, balanced diet. Maintain your fitness.
The knowledge you gain for achieving all these purposes will be complete only if
you experience it practically. Therefore, go outdoors with your teacher specially to
engage in activities related to sports. Adopt what you learn from this book in your
day-to-day activities to better your life.
This book has been designed under the new syllabus that is to be effective from
year 2015. The chapters in this textbook have been lined up following the sequence
of teaching the lessons that has been recommended by the National Institute of
Education. Therefore you will get the opportunity in the class to learn these lessons
in the same order. Use it with love and care. It contains additional information going
beyond the syllabus under “Let us learn more”. That has been included simply for
the sake of enhancing your knowledge. Answer the questions given under “Let us
test our knowledge” to make certain that you have correctly understood the facts
taught through each lesson. Develop your skills by engaging in activities given
under “Let us put it into practice” following the directions given by your teacher.
We wish with sincere love that this book will pave the way for you to explore
knowledge on Health and Physical Education which will be important to you
through out your life.
Board of Editors
ix
x
Contents
1 Let us build a healthy family environment 1
2 Let us experience love and protection 13
3 Let us engage in folk games 28
4 Let us play volleyball 39
5 Let us play netball 49
6 Let us play football 56
7 Let us learn correct posture 64
8 Let us train for athletics 75
9 Let us develop healthy eating habits 82
10 Let us discover our body 103
11 Let us balance our emotions 121
12 Let us respect the rules, regulations and ethics in sports 131
13 Let us develop our physical fitness 140
14 Let us get ready for adolescence 156
15 Let us prevent non-communicable diseases 168
xi
xii
Let us build a healthy
1
family environment
Most of our lives are spent with our family members. We learn our
health habits and eating habits also from our family. Most of our leisure
time is also spent with the members of the family. Therefore, the family
has a great impact on our health.
In grade 6 you learnt about the concept of health and the importance of
physical, mental, social and spiritual well-being for a healthy life.
In this
this lesson,
lesson you will
willlearn
learnabout
aboutthe promotion
promotion ofoffamily
familyhealth
healthand the
and the features
features of a healthy
of a healthy family environment.
family environment.
Health promotion
Health promotion is the process of enabling people to improve their
health by gaining control over factors affecting health.
Promotion of family health

Most often all the members of a family live together, but sometimes
either the father or the mother may live separately due to their
employment. Children may stay in hostels or in children’s homes either
for educational purposes or for other reasons. Although staying at such
places is temporary, children will have to live according to the rules and
regulations of such institutions. In such places children may not be able
to make changes. In a family, parents and children live together. They
have the freedom to take their own decisions and have more freedom
to act on their own. Therefore, there is both the possibility as well as a
responsibility to promote good health within the family.
For Free Distribution. 1
A family environment must be a place where everyone can be happy.
A healthy physical, mental and social environment is vital for a healthy

family environment. Let us learn about the features that are necessary
for the promotion of a healthy physical, mental and social environment.
Features of a healthy family environment

Physical environment
The following features should exist in a good physical environment:
1. Fresh air
2. Clean water
3. Healthy food
4. Sanitary facilities
5. Clean environment
6. Sufficient space
7. Tranquillity
8. Being free of the danger of accidents Figure 1.1
1.Fresh air
When building a house, the compound and the doors and windows
should be so designed as to allow fresh air in to the house. Growing
trees in the compound will provide fresh air and maintain temperature.
Burning of substances such as polythene and plastic should be avoided
as it produces gases harmful to health. Diseases in the respiratory system
can be caused by breathing polluted air. Therefore it is important that
we have fresh air in our homes.
2.Clean water
By drinking clean water infectious diseases such as diarrhoea can be
avoided. Boiled and cooled water should be used for drinking. Some
toxic chemicals and germs can be removed by using filters.
2 For Free Distribution.

3. Healthy food
Food containing excessive amounts of sugar, salt and oil should
be avoided as far as possible. Greens, fruits and vegetables should
be included in our daily meals. In the case of pregnant mothers and
children with special requirements, care should be taken to prepare
food rich in protein and minerals. You who are now going through your
adolescence, should be particularly mindful to eat food containing more
iron and protein. Nevertheless, a balanced healthy diet is important for
every family member.
4. Sanitary facilities
The environment can be kept clean by having good drainage systems,
proper sanitary facilities and good garbage disposal systems. Cleaning
the toilet daily using an antiseptic will help in preventing diseases.
5.Clean environment
Breeding sites of dengue mosquitoes can be minimized by cleaning the
house and the compound at least once a week and destroying sites of
water collection. We can also prevent the propagation of rats and destroy
places where reptiles could live in. A tidy environment will minimize
accidents. A pleasant environment will bring mental satisfaction.
6.Sufficient space
There should be a sufficient number of bed rooms and other necessary
facilities adequate for the size of the family. This will help to get fresh
air and create a pleasant environment.
7.Tranquillity
It is always good to maintain a tranquil environment at home, free of
unnecessary noise. When listening to the radio and watching television , one
should maintain the volume of sound at a suitable level, being mindful
not to disturb the neighbours.
8. Being free of the danger of accidents
Most domestic accidents result due to ignorance, carelessness and mistakes.
Therefore such accidents can be prevented by acting with awareness and
taking proper care. Following are some examples for minimising such accidents:
• Maintaining electric wires and plug bases with proper covering.

• Constructing safety walls or fences around dangerous places like wells.
• Keeping the home environment clean
Mental environment
Creating a pleasant environment free of harassment and exploitation

where one can recognize one's talents and face challenges successfully,
is important for health promotion. The following factors are necessary
for this.
1. Love
2. Protection
3. Relaxation
Love
Love and strong bonds should exist among the
members of a family. Wherever you live, even
in a hostel or a children’s home, it is important
to maintain strong bonds and love with the
fellow members and guardians. Family bonds
create an environment where every member
Figure 1.2
of the family treats one another with love,
inquires about the needs of other members and treats problems of other
members as their own.
Protection
Love, protection and security are received by all members of a family
living together. You need the protection and the security of your parents
or guardians during your childhood.
Relaxation
When leisure is spent in a productive manner, many things such
as knowledge, creativity, enjoyment and physical fitness improve
significantly. Reading, building a small library at home, watching or

listening to selected television or radio programmes and discussing
about them, participating in games and engaging in activities with
members of the family are some productive activities which you can
engage in, during your leisure.
When there is love, protection and relaxation, one will not experience
stress. Such an environment will not leave room for harassment.
You will learn more about love and protection in the next chapter.
Social environment
The different groups in our society can be collectively identified as the

social environment. Some of these groups are family, hostel, school,
friends, work place and village. An environment where people mutually
help each other, exchange ideas and have recreational facilities, is
important for the promotion of good health.
Mentioned below are a few features of a good social environment.
1. Good interpersonal relationships

2. Fulfilment of duties and responsibilities
3. Productive communication
4. Discipline
5. Unity and respect
Good interpersonal relationships

This refers to the maintenance of good Figure 1.3
relationships with different people we meet in our day to day life while
helping each other. Maintaining good relationships with the members
of the family, neighbours, relatives, friends and other groups of people,
will make us happy.

We must set aside at least half an hour each day to have friendly
discussions with all the members of the family. Discussing what took
place at school or at the work place, inquiring about matters of interest
and mutual understanding will make family ties stronger. Living in
such a family environment will bring happiness to every one. You also
have a role to play in avoiding arguments and punishments at home.
Not only at home, wherever you live, you should try to live in such a
way that bring happiness to the others living with you.
Duties and responsibilities

Fulfilling one's duties and responsibilities towards the family and
one's neighbours, is a sign of a healthy family. You should also share
responsibility and perform duties to the extent you can.
Productive communication
Clear communication among members of the family help to avoid or
solve disputes.
Discipline
Your parents or guardians lay down simple rules for your conduct in the
family. Observing such rules will ensure you a good future. There can
be various rules within a family.
Unity and respect

Working together in unity should always be encouraged not only within
the family, but also at school and village level. Developing leadership
qualities, respecting the leadership and understanding others will
facilitate this.

Let us put it into practice
At a time when all your family members are free, get everyone together
and speak to them for three minutes on a chosen topic. Let the others
give feedback to your speech referring first to what is good about it,
followed by suggestions if any, for improvement. Do the same exercise
the next day with someone else. You can do this with your friends as
well.
Spiritual environment
A healthy spiritual environment will promote physical and mental

health. The following can be observed in the conduct of the people in
such a society.
• Engaging in religious activities both at
home and at religious institutions
• Helping the needy
• Showing kindness to animals
• Engaging in suitable meditation
• Engaging in Yoga Exercises
• Protecting nature
Figure 1.4
Steps taken to promote family health
Family health promotion can be done under five main themes.

1. Establishing policies regarding health
2. Developing skills and knowledge on good health
3. Creating a healthy environment
4. Obtaining the support of the community
5. Making proper use of the health services provided

Establishing policies regarding health
All the members of the family should discuss and agree upon establishing
policies to promote the family health.
eg:
• Use the 3 R concept to manage waste
Reduce (the amount of waste)
3R Reuse
Recycle
Figure 1.5
• Categorizing and disposal of waste according to its nature

• Minimizing the use of polythene
• Limiting the intake of sugar and salt
A 400g Packet of salt for a family of 4 for 20 days. (5g per
person per day)
Only 2 tea spoons of sugar per person per day
• Instead of carbonated ( bubbling) drinks, consume fresh fruit juice,
tea, coffee or herbal drinks.
• Washing clothes every other day and ironing clothes altogether once
or twice a week in order to save water and electricity
• Engaging in an out door game with all the members of the family

Along with your parents, brothers and sisters or guardians decide on
some policies suitable to your family which would help to promote
health.

Developing skills and knowledge on good health
The knowledge gained at school and from books, magazines, papers
etc. should be shared with the members of your family or living place.
By getting information from the Public Health Inspector (PHI) and

the Public Health Midwife (PHM) of your area and listening to health
programmes, you can develop your knowledge and skills on health.
Creating a healthy environment

Recall what you have already learnt about the features of a healthy
home environment. By organising the home environment accordingly, you
can create a healthy family environment.

Discuss the modifications you should introduce to the existing
physical, mental and social environments of your family to improve
family health.
Obtaining the support of the community

Community support is getting
the support of various people
in the society. This support
is essential to maintain good
health of a family and society.
Participating in community
programmes, sharing joy and
grief with neighbours and Figure 1.6
helping neighbours when they are in distress are very important.
It is also important to maintain contact with religious places, the school

and the Grama Niladari (village officer).You can organise shramadana
campaigns and public awareness programmes on prevention of alcohol,
narcotic drugs and smoking.
Making proper use of health services
The community health services are useful in improving the health of
the family. The service of the Public Health Midwife (PHM), the Public
Health Inspector (PHI) and the Medical Officer of Health (MOH) are
useful in this regard. Other than these people, hospital facilities are
available to get treatment for various diseases.
To make the best use of the health services available to you, follow the
instructions given below:
• If a member of your family has an infectious disease, inform the PHI.
• If a member of your family is pregnant, inform the PHM and get her
assistance.
• Remember to get vaccinations on time and get information from

PHM.
• Provide assistance to organize programmes to solve health problems

in the village.
eg: Eradication of Dengue
Prevention of smoking
Obtaining clean drinking water
• Being screened for common illnesses and attending clinics regularly.

eg: School medical inspection
Well - women clinics
Diabetes and high blood pressure clinics
• Obtaining correct health advice
• Getting advice on nutrition, reproductive health, life skills etc.

Things that you can do as a student to maintain a
healthy family environment
1. Fulfil your responsibilities towards the family
• Share the day to day work of your household

eg: Sweep the compound
Arrange your room
Help to prepare food
• Actively participate in
functions
• Maintain good relationships
with parents, siblings, relations,
friends and close associates.
• Discuss problems with parents
openly. Figure 1.7
2. Follow correct food habits

• Avoid skipping breakfast
• Get into the habit of eating home- made food
3. Avoid smoking, consuming liquor and narcotic drugs

• Make family members aware of the ill-effects of these
• Guard yourself against attempts by others to get you involve in such
acts and if it happens, inform your parents/teachers.
• Protect your siblings from getting involved in these types of activities
4. Spend your leisure time constructively

• Engaging in aesthetic activities - singing, dancing, playing a
musical instrument and drawing
• Engaging in literary activities - writing and reading short stories,
poetry, etc
• Engaging in gardening
• Exercising or engaging in sports
5. Convey health messages to the family
• Share the latest knowledge with the family
• Dispel the wrong ideas and myths entertained by the family members
Now we know....
Promotion of family health is important to build a healthy society.
The features of a healthy family environment can be classified under

physical, social and mental environments.
Measures to promote family health can be discussed under five main

themes of establishing policies regarding health, developing knowledge
and skills on good health, creating a healthy environment, obtaining the
support of the community and making proper use of health services.
As a student you must contribute in various ways to build a healthy

family.
Let us test our knowledge

1. What is health promotion?
2. List the features of a healthy environment classifying them under

the headings of Physical, mental and social environments.
3. What are the five themes under which promotion of family health
can be discussed?
4. Mention five of your duties and responsibilities as a student in

building a healthy family environment.

Let us experience love and
2
protection
The things that we need, in our day to day life, are known as human
needs. Food, water and air are considered as the basic needs. Apart
from these, there are many other secondary needs. Out of the many
different needs that we come across in our lifetime, mental needs such
as love and protection play an important role.
In grade 6 you learned basic needs, other needs and the difference
between needs and desires.
In this lesson you will learn about the need for love and protection.
Let's understand what love and protection is

"Akka... Is the principal of your school strict?...Akka ...''
"No Malli, the principal is good. The other teachers also love the
students... but if you do bad things, they do get angry and will scold"
This is a part of a conversation between Chamara just getting ready to

be admitted to school and his sister Sarojini.
Let us read more of their conversation.
Chamara: Won't they allow mother to stay in school ?
Sarojini: No... Malli, mothers and fathers can't stay in school. Father
has to go to work, mother has work at home.
Chamara: Now I feel I can't go to school...Akka...I am afraid I will be

lonely. I will tell Amma that I don't want to go to school.
Sarojini: You can't say that Malli. We learn a lot of things in school.
The other thing is that the teachers in school love the
children. They will not leave you alone either. They look
into your problems. A few days ago Nimini slipped and
fell. Our teacher carried her and ran to the sick room.
It reminded me of the care of our mother. Tears came to
my eyes. In the first few days I too felt that I didn't want
to go to school. But now I feel that the school is just like
home.
Amma: Ah!... I was looking for both of you. What is Chamara

saying?
Chamara: No mother....I feel I can't go to school. I'm scared. There

won't be anybody for me. I am wondering whether
the people in school will love me like my mother.
Amma: Son, why do you say that? Aunt Nandani's son is in the
same class as you. Not only that your sister is also in the
same school. I too will take you to school and come
to bring you back.
Chamara: Amma...Then you must come early and stay near the gate.
Ah!... Amma shall we go to Isuru's house today?
Sarojini: Ha... Ha... That's good. I will come too...I will come too.
Then I can play with Nimali. I can get that book of pictures
too.
Amma : That's good... When father comes we will all go to

Isuru's house. Let's take the guavas we plucked yesterday
and some rambutan. We can go to the temple on our way
back and stay for the "Bodi Poojawa".

In the conversation between Chamara, Sarojini and their mother we
can see two reasons why Chamara did not like to go to school. " I will
be lonely, I will not get the love".
These are the ideas that Chamara expressed.
• Fear that Chamara will not get love

• Fear that he will lose protection
Love
Do you remember that in the first lesson

we learned that love, protection and
relaxation are required to have a healthy
mental environment?
There we discussed about the love arising

out of the strong bonds among the family
members. There are times when we don't
realise the value of the love that we get
from our parents, brothers and sisters.
Do you remember the first day you went

Figure 2.1
to school? Your mother, father or guardian
may have taken you to school. When you were handed over to the class
teacher, how much did you cry?
Yet, while you were crying, they left you in the class and went out,
didn't they? In spite of your dislike to stay, your parents left you so that
you may learn well and become a good child.

You may now realise that they did that for your own good. There are
certain things that our parents do, that we see differently. We must try
to understand what they do and why.
Do you remember an instance when you or your sister or brother fell

ill? At such a time your parents or even your guardians would have
been near you and looked after you both day and night even without
sleeping. They may have sacrificed their time and energy without eating
and spent sleepless nights.
The bond, affection and the closeness that exist among each other is
known as love. You may have realised by now that when you were a
small child, or now during your adolescence or when you are growing
older and reaching adulthood, the parents' love, affection and bond
won't change.
Such mental bonds are required in our life. So, love can be considered
as a mental requirement.
Love is a mental requirement that is essential not only during childhood

but also in all ages.
From your childhood you require not only love and affection of your
parents, brothers and sisters but you also need the love of friends,
teachers and neighbours.
Think about the strong bond, love and affection between your parents
which is so important not only for them but also for you. Your grand
parents will be very happy if you return the love in the same way that
they love and care for you.

Protection
Not only humans, but even animals make big sacrifices to protect their
offspring.
In our daily life it is difficult for us to

do all our work by ourselves. In the
same way there are instances when we
can't take decisions on our own. Other
than that, problems and obstacles crop
up when we least expect. At a time
like that we need the help and
assistance of others. If there is no one
to help you out at those moments, you
feel lonely and sad, won't you?
Think about how we get the protection

of our parents at home. When children
have fights with their brothers and
Figure 2.2
sisters, they usually run and hide behind their parents. They do that
because they feel that they have protection there. When someone in
school scolds you or shouts at you, you run to your class teacher - don't
you? That is because they provide you with the necessary protection.
We feel secure when we know that there are others to help and protect
us. This is an important mental requirement. It is your responsibility to
be honest to your parents and teachers as they provide the necessary
protection to you.
You may have seen your parents protecting you saying "My child doesn't
do anything wrong." By safeguarding that trust you can maintain the
respect of those who provide you protection.

By now you would have identified two important mental requirements.
They are love and protection. You may have understood that both
these requirements are provided to you by your parents. Other than
our parents let us see who are the others who could provide us these
requirements.

Make a list of people who would provide you with love and protection.
People who give us love and protection
The people who give us love and protection can be classified into two
main groups.
1. Family members
2. External persons
Family members
The family consists of parents

and their children living together
as a unit. In ancient times the
villagers mainly lived with their
extended family, but today we
find more of the nuclear family
environment. The members of
the family give us love and
protection. Figure 2.3

Let us learn more
Mother
Father
Grand
Extended mother/father
Nuclear family
family
Brothers Uncles and
elder/younger aunts
Sisters
elder/younger
Earlier in this lesson we learned about love and protection given by

family members such as parents. By now you may have understood the
members in a family, other than mother and father.
Love, affection, care and protection given to you by your sisters and
brothers should be given back to them in the same way.
Sometimes you may be going to school with

your elder brother or sister. Or else your
younger brother or sister may be going to
school with you. Think of the advice given
by your mother to your elder brother or sister
every morning.
" Look after your younger brother/sister well,

all right?"
Figure 2.4
The same way when your parents go out shopping or elsewhere when
you are at home, they may advise you to look after your younger sister
as follows

" We will come soon... till then look after your younger sister ..."
You may often hear your parents saying things such as " serve some
rice for your younger brother". This kind of love, affection, protection
and understanding should prevail within the family, among each other.
Apart from this, in an extended family you may have your grand father,
grand mother and your uncles and aunts living together with you in
the same house. You receive much love and affection from your grand
parents. They give you protection as well. Most parents in our society
go for work and return late in the evening. Some parents have gone
abroad for employment. In such situations the children very often live
under the protection of their grand mother, grand father, an uncle or an
aunt.
We must look into the requirements of the

other members of the family who live with
us. Each individual differs from another and
their thoughts and feelings too are different.
Think of an instance when you watched
television in your house. When your parents
want to watch the news telecast you may
have the desire to watch a teledrama on a
different channel. If your grandparents are
there, they may want to listen to a religious Figure 2.5
sermon. Above all of them, your younger brother may be wanting

to watch a cartoon series on yet another channel. When complicated
issues like this arise, you will have to understand the situation when
living together under one roof. You will have to understand the wants
and desires of everyone in such situations.
There can be differences like this, when it comes to preparing food at
home. There can be differences with regard to the type of food each
one likes and how it should be prepared. If you learn to appreciate such
differences from your young age, the bonds and the love towards each

other will become very strong. Therefore each member of the family
has to make some sacrifice for the sake of the others.
External persons
Those who do not live in our home, but have some connection with the
daily affairs of the family are known as external persons.

Make a list of those who help you in your daily affairs other than the
members of your family
Compare the list made by you with the following list.
Neighbours
Peer groups
Teachers
Members of the school non-academic staff
Religious leaders(priests)
Officers of private and government institutes
Neighbours
Apart from family members we have to
associate with our neighbours frequently.
In rural environments most of the people
are related with each other. Even if they
are not related, they happen to be people
closely united and known well by each
other.
Figure 2.6
The situation in urban environments is
somewhat different. Sometimes they don't even know who their
neighbours are. Even though they may associate with each other, such
associations may not be strong.
Whatever it may be, you may have realised that maintaining good
relationships with your neighbours is essential for the fulfilment of your
psychological needs of love and protection. Therefore, it is important
that we help and fulfil our duties towards the elders and others who live
around us and treat them with respect.
Peer groups
Peer groups are girls and boys of the same
age who associate with us both at school
and elsewhere. They are our friends.
Those who studied with us at pre-school
may still be studying with us in the same
or a parallel class. In addition, those
who are studying in a grade immediately
above or below of yours and children
from other schools whom you may have
met at Sunday school or any other class Figure 2.7
or at a place of worship are also regarded
as members of a peer group.
Members of a peer group talk freely with each other. We tend to talk with
them about our difficulties, problems and things we don't understand.
The reason for this is the belief that we find love and protection among
the children of the same age group. However it is possible that the
advice you receive from members of the peer group may not be correct
due to their lack of experience and immaturity.
Therefore it is best that you turn to your parents or an adult in the family
or to one of your teachers for advice with regard to any problem.
You may find among your peers that some have wrong views, bad
conduct and some are engaged in wrong deeds for various reasons.
You have to be intelligent enough to select friends who are sincerely
concerned about you. If possible, you should try to get your misguided

peers back on the right path with the assistance of your elders, parents
and teachers whenever it is necessary.
Teachers and the non academic staff

Other than your home, the main
institution that provides you love and
protection is your school. You meet
many people at school. Those in higher
grades and lower grades than you, are
like your elder/younger brothers and
sisters. Without our knowledge we get
protection while in school as there is
always some one around. Have you
realised that you receive love and
protection from such children and
that you give it back to them in turn? Figure
Figure 2.82.8
Teachers
Our teachers love us at school as much as our parents love us at home.
The class teacher treats you like his/her own child.
" I will be very proud if my children grow up to be good citizens."

You may have heard such statements by your teachers many times.
The other teachers of the school and the principal always think about
a bright future for you and you always have their love and protection.
Therefore you can win their hearts by behaving well without hurting
them. Sometimes you may have faced minor punishments at school. You
should know that all is for your own benefit.
There are also other people you meet at school. They are the clerks, office
employees, janitors and minor employees. They are all part of the school.
They also contribute to our education and protection indirectly.

Various other people
We come across many other institutions and people in the society apart
from those in the family and school. For example at places of religious
worship we meet priests and other clergymen/women who treat us with a
lot of love and affection. Do you remember the love and affection shown
by them at the Sunday school? They provide you with love and protection
while teaching you how to be a good citizen.
There are many institutions that fulfil our daily requirements. Hospital,
police station, post office and other government and private institutions
and individuals working in those institutes provide a great service to you.
They are bound to serve you. You will learn more about these in the upper
grades.

Make a list of institutions and people who provide us with services
other than those at home and school.
Some duties and responsibilities to be fulfilled by you

to receive love and protection
Up to now we discussed about the love and protection we get from others.
When we do not get love and protection we expect from them, we feel sad
and disappointed. The same way if we fail in our duty or commitment by
another, they too feel sad and disappointed.
As members of the society there are many obligations and duties that we
have to perform for the benefit of others. When we discharge such duties
and responsibilities without failing, we will also get love, affection and
protection we require.

Following is a list of such duties and responsibilities of yours;
• Being obedient to parents and elders

• Respecting elders and parents
• Being obedient to teachers, the principal and the rest of the staff at school
• Observing rules and regulations relating to discipline at school
• Treating peers and students in upper and lower grades with respect
• Helping others
• Respecting the views and ideas of others
• Listening to others' view points patiently
• Being sensitive to problems of others
• Being happy at and appreciating the victory of others
• Fulfilling the requirements of other members of the family
• Working in harmony with the neighbours
• Giving love, affection and protection to others
• Protecting public property
Harmful effects of not receiving love and protection
Deprivation of a person of the human need of love and protection can give
rise to many harmful consequences both at personal and social levels
Some of those are as follows¦

• Unhappiness and disunity in the
family
• Weakening of relationship between
parents and children
• Conflicts among brothers and sisters
• Living at home becoming unpleasant
• Dislike of school
Figure 2.9
• Disruption of education
• Becoming unpopular among others
• Becoming offenders/convicts
• Losing good qualities
• Deterioration of discipline in the country
• Living in doubt and fear
• Economic losses
• Getting addicted to bad habits
• Frustration
Let us be vigilant
How can you protect yourself at times when there is no one else to
advise you? You will recall what you learnt in grade 6 about what
you can do to protect yourself against abuse. Sometimes it is difficult
for us to know whom to trust. You must not forget that there can be
bad people among those who we may trust, who may pretend to love
and care for us. There can be people who may put you in trouble
or attempt to get you involved in bad things while pretending that
they love you and that you can rely on them. Therefore you have
to be always careful, mindful and tactful. Remember that it is your
parents or guardian who are/is most suitable and close to you for
you to discuss your problems. In case you need further help, contact
a recognised social welfare institution set up to help you.
eg: Suwa Sariya - 0710107107
Yowun Mithuro - 0112850986
Now we know....
Food, water and air are considered as basic human needs. Other than
that out of various other needs, love and protection are two important
psychological needs.
Those who are concerned with love and protection can be divided into two
groups as family members and external persons.
As much as love and protection given to you, you in turn must give to
others.
There are many duties on your part to maintain love and protection in the
society.

1. Identify if each of the following statements are true () or false (X)
i. Love and protection are psychological needs. ( )

ii. Non-fulfilment of psychological needs affects education ( )
iii. It is the duty of everyone to respect others ( )
iv. Love and protection are limited to one's childhood only ( )
v. You must be happy if another gets the victory you didn't get ( )
vi. You can provide love and protection to others without an
expense ( )
vii. Fights at home among family members may result in mental
stress ( )
2. List five duties you can perform in order to maintain love and protection
in the society
3. List two harmful social effects of not receiving love and protection

3 Let us engage in folk games
The benefits you get by participating in games and outdoor activities

during your leisure, are numerous. Increased physical activity,
reduction of stress, freshness of mind, joyfulness, law-abidingness,
patience, fairness, having a good sense of responsibility, willingness
for team work and leadership are some of these benefits that help in the
development of one's personality.
Folk games are games that have been popular within a particular society
for many generations. Their development is influenced by the social,
religious, cultural and economic backgrounds of the society.
In grade 6 you learned about engaging in minor games in order to enjoy

yourselves.
You will get the opportunity to learn some folk games and play a few
after this lesson.
Pancha keliya and Nerenchi edima

Figure 3.1

The importance of folk games
Since folk games are in harmony with culture, people naturally find it
easy and enjoyable to participate in them. Folk games also strengthen
your feelings for your nation and make you value and protect your
cultural heritage. Unlike games from foreign countries which may need
expensive sports equipment, locally available, inexpensive equipment
can be used for folk games.
Common features of folk games

• Simplicity
• Brings joy and happiness
• Participation is easy
• Equipment required is minimum and inexpensive
• Competition is much less
• Allows group participation
• Existence of a religious or cultural background
• Makes no discrimination based on gender in most games
• Has an aesthetic touch
• Brings physical and mental relaxation
• Creates unity
Types of folk games
Folk games can be divided into two groups

1. Outdoor folk games
2. Indoor folk games
Folk games can be further grouped according to the type of

participation,equipment required and other factors.

• Games without equipment
• Games with equipment
• Pair games
• Group games
• Adventurous games Lee keliya
• Women's games
• Children's games
• Youth games
• Games associated with agriculture
• Games associated with dancing
• Games associated with religion
• Games associated with invoking
blessings
Pora pol gasima
Figure 3.2
Table 3.1
Outdoor folk games Indoor folk games
With equipment With equipment
Mewara keliya Olinda keliya
Koppara koppara pipingya Dolos keliya
Mee kadima Pancha keliya
Porapol gasima Chathuranga keliya
Matta keliya Dan edima
Pulliyar gasima Gal pelima
Lee keliya Sonaru peththa
Gini pagima(fire walking) Seega keliya
Amba eta panima(Hop scotch) Nerenchi edima
Without equipment Without equipment
Gudu Panima Ath hangima (hiding hands)
Thaachchi Panima
Eluwan kema
Gas kotu Panima
Iniweta peralima

Write an article to the newspaper about a folk game in your area with
the help of an adult
Folk games that can be seen during the new year

season
• Pancha damima
• Nerenchi edima
• Olinda keliya
• Eluwan kema
• Wala kadju gasima
• Kili thattu
• Kitti pullu
• Vaar ottam
Figure 3.3 - Raban gasima
• Raban gasima
• Onchili pedima
Coppara Coppara Pipingya
This game which can be played

by more than ten participants
is mostly seen in villages. It's
mostly played by children. They
sit in a circle and one child
carrying a twig walks round the
circle.
Figure 3.4 - Coppara Coppara Pipingya
The seated children and person going round chant alternatively;

Those seated in the circle : Coppara Coppara Pipingya
The person going round : Passa baluwoth desanya
Those seated in a circle : Ko nano panawa

The person going round : Yata leeye panawa
those seated in a circle :Kalagedi? Kalagedi?

The person going round : Bothala? Bothala?
The person going round the circle quietly places the twig behind one
of the persons who are seated. The person behind whom the twig was
left, chases the person who was going round and tries to hit him with
the twig. If he is unable to catch the person, the person who was going
round will complete the circle and sit down. If any of the persons who
are seated look back they too get a blow. The person who gets the blow
is the next to walk round.
Iniweta Peralima
This game is like cattle breaking through a strongly built fence. One
team forms a fence by holding hands of each other. The other team
acting like cattle claps and sings their part of the song given below and
moves forward. The children who form the fence give their reply with
their part of the song.
Cattle : Ahasata inimang badina gonek athe

Fence : A lakune gong apa dutuwe nathe
Cattle : Bandiye ralage gong banak athe
Cattle : Amberum galayata gombanak athe
Cattle : Thambili walla gene yanna gonek athe
Cattle : Karate udin panalaya ada yanne
Fence : Avata mokadei yanna no dennei
After singing the song the cattle team say "ottui"(ready) and
simultaneously they try to topple the fence. The fence team tries their
best to protect the fence.
If they topple the fence by any chance, the cattle team wins the game.
Mewara keliya
A few of the girls in the game go outdoors and hide a bangle. They
huddle around the place while trampling it with their right foot. One or
two others come and go round the group singing a song inquiring about
a lost bangle. The other group swear that they have not seen any such
thing.
Those in round : Sare sadisi pethi pera nelana kala wala giyado mage
meweraya
Others: Nano numba pal numbe daruwan pal ape dutuwe nathe
mewaraya
Those in round :Koswathukande kos kadana da wala giyado mage
mewaraya
meweraya
Those in round :Mungwathukande mung kadana da wala giyado mage
mewaraya
mewaraya
Those in round : Kahawathu kande kaha kotana da wala giyado mage
meweraya
meweraya
Those in round :Kotana polana kala pol ambarana kala wala giyado
mage meweraya
Others: Nano numbe pal numbe daruwan pal ape dutuwe nathe
mewareya

Those in round :Kalei gosilla dara kadana da wala giyado mage
meweraya
Others: Nano numbe pal numbe daruwan pal ape dutuwe nathe
meweraya
Those in round :Nanna yana thena naana thenedi wala giyado mage
mewaraya
Others : Nano numba pal numbe daruwan pal ape dutuwe nathe
mewaraya
Those in round :Ala wathukande ala kotana da wala giyado mage
mewaraya
Others: Nano numbe pal numbe daruwan pal ape dutuwe
nathe mewaraya
Those in round : Lindata gohilla wathura adina kala wala giyado mage
mewaraya
Others: Nano numba pal numbe daruwan pal ape dutuwe
nathe meweraya
Those in round : Gedera wate athugagena yana kala wala giyado mage
meweraya
Others: Nano numba pal numbe daruwan pal ape dutuwe
nathe meweraya
Those in round : Menna methanadi me sabayedi wala giyado mage
meweraya
Others: Nano numbe pal numbe daruwan pal ape dutuwe
nathe mewaraya
After singing the song one or two of those who were going round shout
"Ottui"(ready) and then bend to pick the bangle. At the same time the
others bend to pick the bangle. When every one struggles to take the
bangle a lot of time is spent. As the others who keep trampling the bangle
stay huddled together, they take time to bend. However whichever
group is quicker picks up the bangle. Those who get the bangle win.

Interesting folk songs for some common folk games
Ath hangeema (hiding hands)
This folk game that does not need any materials can be played by two.
Athuru mithuru Dambadiwathuru

rajakapuru settiya
Alutha gena manamalita hal
pathak garala
Ihalagetath bedala , pahala getath
bedala
Kukula kapa dora mulle, Kikili
kapa weta mulle Figure 3.5 - Hiding hands
Athak ganing settiyo
Olinda keliya
Olinda thibenne koi koi desei

Olinda thibenne Bangali desei
Genath sadanne koi koi desei

Genath sadanne sinhala desei
Gasata palachchada bola koi neno

Gasata palachchai kiru budu neno
Karal sedichchada bola koi neno

Karal sedichcai kiri budu neno
Figure 3.6 - Olinda keliya
Ek pethi wechchada bola koi neno
Ek pethi wechchai kiri budu neno

Depethi wechchada bola koi neno
Depethi wechchai kiri budu neno
Thun pethi wechchada bola koi neno

Thun pethi wechchai kiri budu neno
Eluwan kema (goat game)
Eluwan kannai mang awe - elu beti kaapang thun deerei

Saawun kannai mang awei - sa beti kaapang thun deerei
Gonun kannai mang awei - a beti kaapang thun deerei
Muwan kannai mang awei - a beti kaapang thun deerei
Me wela mokado - dam wela,
Me wela mokado - kiri wela,
Me wela mokado - kinda wela,
Me wela mokado - madu wela,
Udin panin - thalla kadei,
Yatin ringan - timbol anei,
Me putu kagei - bandarei
Me anda kagei - bandarei
Figure 3.7 - Eluwan kema
Me bath kagei - bandarei
Me kande kagei - bandarei
Ge goma gala gath mage eluwa

Numbata kohinde mage eluwa
Daranuwa deela gath mage eluwa
Numbata kohinde mage eluwa
Ilapatha deela numbata koindo

Appa deela numbata koindo
Aiya deela numbata koindo
Ira gala deela numbata koindo
Sanda gala deela numbata koindo

Onchili warama (song of the swing)
Mithuru menumba apa ekwa siyalla

Kathuru leseta benda ran onchilla
Nathara lamin guwane onchilla
Mewara padimu api ran onchilla
Thatuwa udin sita benda onchilla

Pita pita peguwe ek kerakilla
Wata pita siti aye balaa sitilla
Ata dena ata kona wadi weyalla
Udama udama weda okkome welle

Wasina wasina wesi e gala palle
Duwana duwana naw samudura elle
Apith padimu den ran onchille
Ata dena ata kona wadi w eya lla

Sita gena dennek polu pagalla
Wawlan lesa kerakena onchilla
Apith padimu den ran onchilla
Padina kalata angano onchilla

Andina saluwa thada kara enda galla
Figure 3.8 - Onchili warama
Thadina athin wela alla galla
Sondina warala benda gena padapalla

Ask your teacher about the folk games 'pancha dameema', 'walakadju
gaseema' and 'thaachchi panima'. Engage in these games with your
friends.

Now we know....
Folk games are games that have developed in certain religious, cultural
and social settings.
Folk games are both simple and aesthetic and can be played in groups
thus creating not only fun but also unity.
Folk games can be classified in many ways including indoor and

outdoor games, games with equipment and without equipment and in
accordance with the composition of the teams taking part in them such
as pairs, groups, etc.

1. Write five common features of folk games.
2. What are the two types of folk games according to the place where
they can be played?
3. Name four types of folk games.
4. Name four folk games that are commonly played during the Sinhala
Tamil new year.
5. Write four advantages you get by playing folk games.

4 Let us play volleyball
Volleyball which is the national game of Sri Lanka is a popular sport

in all schools. All over the world both men and women play this game.
In grade 6 you learned about ball handling and footwork in volleyball

and many activities connected therewith.
Out of the skills in volley ball, the two skills, serving and receiving
take place at the beginning of the game. We will learn about under arm
service and under arm receive in this lesson.
Figure 4.1
Skills required in volleyball

There are six main skills in volleyball.
Serving
Receiving
Skills in Setting
volleyball Spiking
Blocking
Field defending
Serving
Serving is the sending of the ball, to the opposite side from the serving
area in order to start the game.
The two main ways of serving

1. Under arm service
2. Over arm service
Let's learn the technique of the under arm service
Under arm service
This can be learnt under three stages.

Before touching the ball
Under arm service Touching the ball

After touching the ball
i. Stage before touching the ball

• Place the ball on the palm of your free hand
• Place the foot of the same side in front
• Move the striking hand slightly behind your body
• Balance yourself giving greater weight to the back foot
• Look straight while inclining your body forward
ii. Touching stage

• Toss the ball a little
• Swiftly move the striking hand close to your body and strike the
bottom of the ball

iii. Stage after touching the ball
• After striking the ball move the hand forward
• Move your back foot forward and keep your balance
Figure 4.2 - Under arm service
Activities related to under arm service
Follow the figures and instructions given below and engage in these
activities
1. Do the action for under arm service without the ball many times.
2. Get into two groups and stand 5 to 6 metres apart from each other.
Practise the under arm service by serving the ball to the other team.
Move to the back of your line when your chance is over (Figure 4.3).
Figure 4.3
3. The two teams stand about 4 to 5 metres away from the net on either
side of it and using the under arm service serve the ball to strike the
net (Figure 4.4).
Figure 4.4
4. The two teams stand on either side of the net, about 5 metres away
from it and using the under arm service, serve the ball over the net
to the other team and vice versa (Figure 4.5).
Figure 4.5

• Divide one side of the volleyball court into six squares and number
them as shown in the figure 4.6
• Using the under arm service, aim the ball at the square named by
the opposite team.
• Repeat after changing sides

1 2 3
6 5 4
Figure 4.6
Receiving
This means receiving the ball served by the opposing team. There are
two ways of receiving the ball.
1. Under arm receive
2. Over arm receive
Under arm receive
For easy learning, the under arm receive can be learnt under three stages.
Figure 4.7

Before touching the ball
Under arm receive Touching the ball

After touching the ball
i. Stage before touching the ball

• Legs should be kept apart at or about shoulder width and relaxed
• Your body weight must be equally borne by both legs
• Bend your knees slightly inclining your body forward.
• Keep your hands on either side of your body and the eyes on the
moving ball
• Keep your body relaxed
Figure 4.8 - Before touching the ball
ii. Touching stage

• Fully stretch both hands keeping them together as shown in
figure 4.9
• The muscle area in the lower part of the hand should be kept
completely relaxed
• Lower the hands from the wrists
• Rise as you make contact with the ball with the hands
• Control your hands according to the speed of the ball and hit
it upwards.
Figure 4.9 - Touching the ball
iii. Stage after touching the ball

• After attacking the ball move your hands back to the sides of
your body.
• Balance yourself by placing in front either of your feet as
convenient
Activities related to under arm receive practice
Engage in the following activities with the teacher's guidance.
1' One has to stay ready to receive the ball according to the under arm
receive method. When the other presses the ball on his hands he gets
up as shown in figure 4.10
Figure 4.10

As he/she gets up the other releases the ball (figure 4.11)
Figure 4.11
2. Get into pairs and pass the ball to each other as shown in the figure
4.12
Figure 4.12
3. Get into two groups and stand 5 meters away from each other in two
lines. Using the correct underarm receiving technique, hit the ball
at the player at the front of the opposite team.
After your chance is over run to the back of your line. (figure 4.13)

Figure 4.13
4. Engage in the above activity in a volleyball court where the net is

tied, using the correct under arm receive, lined up on either side of
the net. (figure 4.14)
Figure 4.14

Think of different activities to practice the correct under arm service
and receive.

Now we know....
Volleyball is the national game in Sri Lanka. The two vital skills serving
and receiving should be practised correctly.
Under arm service for serving and under arm receive for receiving can
be explained under several stages.
These skills can be developed using va rious activities.
1. Name two methods of serving in volleyball.
2. Explain the three steps of underarm service in volleyball.
3. Explain the three steps of underarm receiving in volleyball.

5 Let us play netball
Netball is popular among women. At present boys too play this game and
male competitions are held. In order to become a good netball player, the
correct footwork must be mastered. In addition, by identifying the correct
skills and developing them you can enjoy the sport and improve your
physical fitness.
You learned certain activities related to ball handling in grade 6.
In this lesson you will learn about improving your skills in footwork.
Figure 5.1
Skills in netball
There are five main skills in netball
Ball handling
Footwork
Attacking
Skills in netball
Defending
Shooting

Footwork
Footwork is the correct movement of the feet with the ball in hand.
Footwork is important to maintain one’s balance, to move in different
directions after landing and to take the ball to the goal area.
Let us learn more
For correct training in foot work, you have to concentrate on improving

your skills in the following four activities :
• landing with one foot

• landing with both feet
• swivelling on the balls of the landing foot
• throwing the ball while raising the foot used for landing
Landing must be practised after warming up by moving in different

directions. The following drills will help you to improve your foot work
Activities to improve footwork

Engage in them, under the direction of your teacher.
1. Run on the spot slowly and stop at the command.

2. Run on the spot, on the balls of your feet and stop at the command.
3. Run fast on the spot and stop at the command.
4. Run fast and stop instantly at the command.
5. Walk backwards and stop instantly at the command.
6. Run fast, jump up, land and stop at the command.
7. Run jumping over a marked line and stop instantly at the command.

8. Run forward jumping over a few marked lines and stop at the
command and land on one foot (figure 5.2).
Figure 5.2
Perform the following drills to practise movement in different

directions
1. To the command of your teacher run backward, forward and

sideways, that is to the right and to the left non-stop.
2. Bend the knees slightly, stand on the balls of your feet and run
forward, backwards and side ways (to the left and the right).
3. Place obstacles and run around them in a zig zag manner (figure 5.3).
Figure 5.3
4. Run to a mark placed on the ground, touch the mark with the foot and
then run to the left or to the right.

Left Right
Mark
Figure 5.4
Perform the following drills to practise landing
Drills done without a ball

1. Do a run-up, take off with one foot and land with both feet over a
line.
Figure 5.5
2. Do a run-up, take off with one foot and land with the other foot over
the line.
Figure 5.6

Drills performed with the ball
1. Land on both feet, keep one foot forward and throw the ball.
2. Jump up with both feet and throw the ball.
3. Stay at one place holding the ball, rotate your self on the ball of your
landing foot. Move or step with the other foot in the direction you need.
(This is called pivoting)
Figure 5.7
4. Land on one foot, pivot and throw the ball
Let us learn more
There is a rule in netball that you should not drag, or slip or bounce using the foot
that you have landed on and should not step with the ball.
After you land on both feet one foot is called the free foot. If you land on one foot
the other foot is called the free foot. After landing you can move with the aid of
the free foot while standing on the ball of the foot used for landing. The weight
of the body acts on the landing leg.
Landed foot Free foot
Figure 5.8

In addition to activities done individually there are other activities that
can be done in pairs and with the participation of more players. Engage
in such activities with the guidance of your teacher.
1. Get three players to stand at the corners of a triangle as shown in

figure 5.9. A passes the ball to B. B jumps up, catches the ball and
lands, pivots and throws the ball to C. C repeats what B did and
passes the ball to A.
C B
A
Figure 5.9
2. Two players pass the ball to each other while running.
In netball it is vital to maintain your balance when landing and

during footwork.

Perform activities other than the ones given above that will help you
to improve your footwork in netball.

Now we know....
Netball is very popular among women.
Out of the main skills in netball, footwork is very important to maintain

the balance.
Many activities should be performed to practise footwork for landing

and moving in different directions.

1. Mention one of the netball skills you have learnt.
2. List four activities to develop this skill in netball.

6 Let us play football
Football is the most popular game in the world. Both men and women
play this game. Reports show that day by day there is an increase in the
number of people playing football.
In grade 6 we learned about footwork and ball handling in football. By

now you may have developed those skills.
In this grade you will learn and practise some methods of kicking and
controlling the ball.
Figure 6.1
Skills in football
Dribbling
Kicking
Ball controlling
Skills in football
Heading the ball
Throw in
Field defending
Goal Keeping

Kicking the ball
This game is known as football as the ball is being kicked all the time.
In order to kick the ball in various directions, different sides of the foot
are used, and a few such methods are given below.
1. Kicking with the inner side of the foot

2. Kicking with the instep of the foot
Inner side - curved inside part of the foot
(bottom of the big-toe joint area to the bottom half of
the arch of the foot)
Instep - surface (outside of the foot)
Kicking with the inner side of the foot
• Kick the ball with the curved inside part (arch) of the foot.
• The free leg should be placed parallel to the ball and a little away.
• The eyes must be focussed on the ball.
• The weight of the body should be borne by the free leg while
the leg used for kicking moves towards the ball.
• After kicking the ball, the foot used for kicking must move forward
with the ball.
• Kick slowly for short distance and hard for long distance.
Inner side
A B C
Figure 6.2

Let us learn more
Instances where the inner side of the foot is used to kick the ball :
• A kick at the goal
• A corner kick
• A penalty kick
Kicking with the instep of the foot
• Kick the ball with the instep of the foot.

• The free foot must be placed parallel to the ball a little away from
the other.
• The eyes must be focussed on the ball.
• The weight of the body must be borne by the free foot when kicking
the ball.
• The hands should be kept free and relaxed at this moment.
• The foot used for kicking must move forward after the kick.
Instep
Figure 6.3

Let us learn more
Instances where the instep of the foot is used to kick the ball:
• Penalty kick
• To pass the ball to a player at a distance
• To kick a stationary ball hard
Ball controlling
In football to kick the ball hard in the correct direction, the ball must
be controlled correctly.
Facts to remember when controlling the ball
• The head, chest, abdomen and legs can be used to control the ball
• The sole of the foot, the instep, the inside and outside of the foot, the
thighs and the shin are frequently used to control the ball
• Should control the ball that coming from above, rolling and re-bounding
The following are a few methods to control the ball.
1. Controlling the ball with inner side of the foot

2. Controlling the ball with the instep
3. Controlling the ball with the sole of the foot
Controlling the ball with the inner side of the foot
• Control the ball with the curved inside part of the foot.
• Take the foot a little backwards as the ball comes into contact with
the foot.
• Keep the free foot near the ball.
• Keep the hands relaxed.
• Keep the head, knees and leg on a straight line.
Figure 6.4
Controlling the ball with the instep of the foot
• The instep is used to control the ball coming high

in the air.
• when the ball comes into contact with the foot,
the foot must be moved a little backwards to slow
down the ball.
• Eyes must be focused on the ball.
• The weight of the body must be on the free leg
• Keep hands relaxed and free.
• Move the trunk of the body slightly backwards. Figure 6.5
Controlling the ball with the sole of the foot
• When the ball comes at you from the front, the ball must be con-
trolled with the sole of your foot.
• Slightly bend the free leg at the knee and place it behind the ball.
• Press the ball slightly with the foot as the ball makes contact with
the foot.
• Keep the hands on either side of the body to maintain balance.
• The ball must be stopped in front of the player.
• The trunk of the body must be slightly bent forward.
Figure 6.6
Activities for practice

1. The player in front, kicks the ball with the inside of the foot and
drives the ball to the other player.
The player who receives the ball stops the ball with the inside of his
foot.
Everyone must practice this kicking and controlling technique.
5m
Figure 6.7

2. The player in front, kicks the ball using his instep driving the ball to
the other player.
The player receiving the ball, controls the ball using his instep.
Everyone must practice this kicking and controlling technique.
5m
Figure 6.8
3. Position yourselves in a zig zag pattern.

The player at the front, must kick the ball with his instep to the play-
er next to him.
The player to whom the ball is passed must kick it to the next player
using the inside of his foot after stopping the ball with the sole of
his foot.
Everyone must get an opportunity to practise this.
Figure 6.9

Go to the playground with your teacher and practise different activities
to improve kicking and controlling techniques
Now we know....
Football is the most popular game in the world.
Out of the many skills required in football, developing skills such as

kicking and controlling the ball is important.
There are two methods used for kicking, as kicking with the inner side
of the foot and kicking with the instep of the foot.
The inner side of the foot, the instep and the sole are used to control the
ball.
These skills can be developed using different activities.

1. Write two skills you have learnt out of the skills required in football
2. Name two things that you should know about controlling the ball in
football
3. Name three methods of controlling the ball in football

Let us learn correct
7
posture
Correct posture is important to lead a healthy life and to maintain a

pleasant appearance. Correct posture is keeping each part of the body
in correct alignment thus avoiding undue strain on supporting muscles
and joints. When you maintain correct posture joints and muscles can
coordinate the movements without much stress.
In grade 6 you learned about factors that affect your appearance, correct
posture and engaging in your daily activities maintaining a correct
posture.
In this lesson you will learn about adopting correct postures in sitting,
walking and lying down together with their benefits and the harmful
effects of bad postures.
Sitting Correctly
In our day to day life we sit in various ways. The sitting posture will
vary according to the situation.
eg: During studying
When relaxing
During religious activities
During functions
While exercising or taking part in games

Various sitting postures
1. Sitting on a chair
2. Sitting astride (with legs stretched)
3. Crook sitting
4. Kneeling
5. Sitting on heels
6. Sitting cross legged
Practise the above mentioned postures with your teacher's guidance.
1. Sitting on a chair 2 Sitting astride
Figure 7.1 Figure 7.2
3. Crook sitting 4 Kneeling
5. Sitting on heels 6. Sitting cross legged

The correct posture that should be maintained while sitting on
a chair
• The head, shoulder and hip should be in a vertical line.

• The back should be straight along the back of the chair.
• The shoulders should be kept at ease.
• Both hands should be resting on thighs.
• The weight of the body should act on the buttocks.
• The soles of the feet should be placed flat on the ground.

How your body should be kept in correct posture when sitting on a
chair is explained above. Explain the correct posture that should be
adopted when sitting in the other ways mentioned above and get them
reviewed by your teacher.
The advantages of correct posture and disadvantages of bad

posture when sitting
Table 7.1
The advantages of sitting correctly The disadvantages of
sitting incorrectly
Minimize discomfort and fatigue Discomfort and fatigue
felt quickly
Mental and physical satisfaction Feel clumsy
Comfort for internal organs Feeling of pain
Maintenance of balance Spine ailments
Development of personality and self esteem Bad appearance
Ability to concentrate better on what you do Waste of energy
Muscle injury

Let us learn more
Maintenance of correct posture in day to day life

• When reading a book, seated on a chair
Incorrect posture Correct posture

Figure 7.7
• When playing games such as carom and chess

Figure 7.8
• When using a table and writing seated on a chair

Figure 7.9

Walking Correctly
Walking is a natural activity. It is also used as an event in Athletics. Do

you remember that we learnt the correct way to walk in grade 6?
Different methods of walking can be practiced to improve

walking postures
1. Walking on toes and ball of feet - Walk with your heels raised and
allow the ball of the foot to touch the ground.
2. Walking on heels - Walk on heels without allowing the toes to touch
the ground
3. Walking with short strides - Walk keeping less space between steps
4. Walking with long strides - Walk keeping greater space between steps
5. Walking sideways - Walking from side to side stepping to the right
and then to the left
6. Walking backwards - Walking while stepping backwards keeping the
body straight
7. Walking in a zig zag fashion
8. Walking along a straight line keeping the feet on either side.
9. Walking on a straight line
10. Walking with equal strides
Practise the above mentioned different styles of walking
1. Walking on toes and ball of 2. Walking on heels

feet

3. Walking with short steps 4. Walking with long steps
5. Walking sideways 6. Walking backwards
Figure 7.14
Figure 7.15
7. Walking zig zag
Figure 7.16

8. Walking straight keeping the feet on either side of a line.
Figure 7.17
9. Walking on a straight line
Figure 7.18
10. Walking with equal strides
Figure 7.19
Positioning of body when walking
• Body should be kept straight

• Feet should be placed with the toes facing the direction of walking
• The distance between the steps must be equal.
• The weight of the body should gradually move from the heels to the
balls to the toe.
• Legs should move rhythmically forward and backward at the hip
• The hands must be slightly bent at the elbow, and swung lightly and
rhythmically forwards and backwards.

Advantages of correct walking postures
• Reduces tiredness
• Less expenditure of energy
• Increases efficiency
• Minimizes discomfort
• Maintains balance
• Minimizes accidents
• Develops personality
Lying down correctly
According to the place, situation and facilities available, the posture

of lying down changes in our daily life. Lying down happens when
sleeping, when you are ill and when relaxing. Physical and mental
satisfaction can be gained by lying in the correct posture.
Different postures of lying down
1. Lying with face upwards (lying in supine position)

2. Lying with face downwards (lying in prone position)
3. Lying sideways - facing left or right
4. Lying in a crook position (crook lying)
Practise these lying positions with the guidance of your teacher
1. Lying face up
Figure 7.20

2. Lying face down
Figure 7.21
3. Lying sideways
Figure 7.22
4. Crook lying
Figure 7.23

Describe how the body and limbs should be correctly placed in the
lying positions mentioned above. Get it reviewed by your teacher.
Points to remember when lying down correctly
• The surface used to lie down should be strong and flat.

• The head, shoulders and the hip should be in a straight line.
• Must not lie in a manner likely to cause injury to the spine.
• Breathing should not be obstructed.
• Must lie in a relaxed position.
• Physical discomfort should be avoided.

Advantages of Lying Correctly
• Minimizes discomfort to the body.

• Avoids waste of energy.
• Reduces damage to bones and other organs of the body.
• Gets physical and mental comfort by getting good sleep.
Causes of wrong posture
Unsuitable environment Unsuitable equipment Extreme tiredness
Getting accustomed Developing wrong Deformities from

to wrong postures postures birth
carelessness Wearing unsuitable Mental imbalance

clothes and footwear

Illustrate the correct postures in sitting, walking and lying down that you learnt
in this lesson.

Now we know....
Correct posture means keeping the body in the correct position when
engaging in day to day activities.
Correct posture is essential for healthy life. Correct posture also gives
you pleasant and attractive appearance. Incorrect posture can cause
physical disabilities, pain and discomfort.
There are various factors that cause wrong postures, such as the
environment, equipment, clothes, footwear, ignorance, defects from
birth, bad habits etc.
We have to get used to sitting, walking and lying down in the correct
posture from our young days.

1. What is correct posture?
2. What are the benefits of maintaining correct posture?
3. What are the disadvantages of getting used to bad postures?
4. Explain the correct posture that should be maintained while sitting.
5. Identify five reasons that cause bad posture.

8 Let us train for athletics
In day to day life you engage in natural exercises such as walking,

running, jumping and throwing. These activities have been adapted into
forms of events for entertainment. By engaging in athletic events you
can have a healthy and active life.
In grade 6 you had a few activities on walking, running, jumping and

throwing. You have also learnt the correct way of walking, running,
jumping and throwing, and how to improve skills in sport through
formal training.
In this lesson you will learn more about running, jumping and throwing.
Running
Running takes place in our day to day life and in different sports at
different levels of speed. In athletics, running events can be classified
according to distance as long, middle and short distance. According
to each event, the degree of bending, stretching and raising of the legs
change. In short distance running, the movement of the legs will be fast
while in long distance running is slower.
While walking when one foot touches the ground the other foot is above
the ground. When running, at one point both feet are above the level
of the ground.
For Free Distribution.

75
Walking Running
Figure 8.1

List the differences between walking and running.
Correct leg movements in running

• Bend the leg backward. ( figure 8.2 a )
• Raise the thigh of the foot parallel to the ground.( figure 8.2 b )
• Stretch the lower part of the leg forward. ( figure 8.2 c )
• Land the same leg on the ground.( figure 8.2 d )
Figure 8.2 - Leg movements while running
a b c d
Figure 8.2 - Leg movements while running
Correct hand movements in running
• The right hand must move with the left leg in the same direction
while the left hand must move with the right leg in the same direction.
• Bend the arms by 90x at the elbow and swing forward and backwards.
Exercises to improve running

• Walking exercises
• Skipping exercises
• Jogging exercises
• Running drills

Practice running using correct leg movement. Do the walking, skipping
and running exercises above referred to under the guidance of your
teacher.
Jumping
During our day to day life we engage in different types of jumping in

various activities. Jumping is also involved in sports such as football,
volleyball, netball, cricket and athletics. According to the methods used,
jumping can be divided into two main parts.
Jumping
Horizontal jump Vertical jump

eg: long jump,triple jump eg: high jump, pole vault

77
Main stages of jumping
There are three main stages of jumping

1. Take off
2. Flight
3. Landing
Figure 8.5
In athletics, taking off with one leg is a rule. Jump events have an
approach run to jump longer or higher. Jumping and landing can be done
with both legs or one leg. But landing on both legs is safer. Landing in
the correct posture helps to minimize injuries and accidents.
When landing;
you must land on the ball of the feet and maintain your balance.
Bend your knees and lower your body. Don't straighten your legs when
landing.
Exercises to improve jumping techniques
1.Hopping with one leg 2. Jumping with both legs

(left and right)

3. Taking off with one leg and landing 4. Jumping over objects
on both legs

With the guidance of your teacher, in addition to the activities given
above create new activities to practise jumping.
Throwing
Isn't throwing an act you perform in your day to day life? We throw an
object from one place to another or to another person.
In team sports as well as athletics, throwing and putting are done as

events. In athletics throwing the put, discus, javelin and hammer are
found. Throwing the ball takes place even in games such as netball,
cricket and Elle.
In these sports objects of different sizes and weight are thrown in

different directions.
eg. the cricket ball and the net ball differ in both size and weight.
In different types of sports different equipment are thrown in different

79
directions, different distances and at different targets. Different postures
are required for different throwing events.
eg: The javelin is thrown after a run-up
When throwing a put or a discus the athlete moves within a circle
Throwing discus Throwing Shot put Throwing Javelin

Figure 8.10
Exercises to improve throwing techniques
Practice can improve your throwing skills in different events. Rubber

balls, net balls, volleyballs, rings of different sizes and pieces of wood
of different lengths can be used for this purpose.
Tyres and cardboard boxes can be used as targets of the throws.
You have to be concerned about the safety of yourself as well as of oth-

ers when performing throws in sports and in daily life.

Practise the following activities with your teacher outdoors.
1. Throw equipment in different directions
2. Throw equipment of different weights
3. Throw equipment at a target
4. Throw an equipment a distance after a run-up

Now we know....
From natural activities such as walking, running, jumping and throwing
various athletic events have evolved. These activities are used in other
organized games as well.
According to distance, running events are grouped into long distance,

middle distance and short distance.
According to the direction to which the jump is made, they are

categorized into two groups namely horizontal and vertical jumps.
Discus, put shot and javelin come under throwing events.
Apart form these athletic events, running, jumping and throwing are
involved in other sports such as netball, volleyball and cricket.
You will have to engage in various exercises to improve your running,

jumping and throwing skills.

1. How should your hands move when running?
2. Name the three main stages in jumping.
3. List three points you should remember when landing.
4. Write two types of jumping events in athletics.
5. Name three throwing events.
6. List three other games that involve throwing.

81
Let us develop healthy
9
eating habits
A healthy diet is required to grow, get energy and stay healthy. Food
not only eases hunger but also gives us satisfaction. Therefore the
maintenance of a correct food pattern is essential for your physical and
mental well-being.
In grade 6 you learned the necessity for a healthy diet, good food habits
and nutritional issues.
In this lesson you will learn about nutrients in a balanced diet, the food
pyramid, healthy and unhealthy food and also the traditional values of
food and your contribution towards a healthy food pattern.
Nutrients in food
Nutrients received from food are divided into two main parts.
1. Macronutrients - Carbohydrates, protein and lipids (oils and fat)
2. Micronutrients - Vitamins and minerals
Given below is how macronutrients and micronutrients contribute

to health.
The amount of energy you receive from food is measured in calories.
One gram of carbohydrate gives 4 calories, one gram of protein

gives 4 calories and one gram of fat gives 9 calories of energy. The
macronutrients are needed in substantial quantities for growth and good
maintenance of the body.
Vitamins and minerals are required only in minute or small quantities
for the growth and functioning of the body.
Both types of nutrients are required for the well being of the body
The importance of macro nutrients and micronutrients

Macronutrients Table 9.1
Nutrient Food sources Functions
1. Carbohydrate rice, jack, bread, string Provides energy

hoppers, pittu and roti, Maintains blood sugar
yams (potatoes, sweet levels (glucose)
potatoes)
sweets and sweet foods
(sugar, sugar cane,
sweets)
2. Protein meat, fish, eggs, dried Contributes to the
Animal Protein fish, sprats. growth and repair of
Plant protein pulses, lentils, soya tissues and bones
products
3. Lipids coconut, peanuts, cream Provides energy

oil and fat of milk, dairy food Helps in the
(butter, cheese) absorption of vitamins
meat, oils (coconut and that dissolve in fat
palm oil)
Figure 9.1

Micronutrients
Vitamins
Table 9.2
Vitamins Food sources Functions
Vitamin A yellow and dark green
Night vision improvement
vegetables, liver,
Growth of bones
yolk of eggs, milk
Protection of reproductive
and milk foods health and the skin
Improves immunity
Vitamin B rice with bran, milk, Smooth function of heart,
(B1, B2, B6, yolk of eggs, liver, nerves and digestive system
B12) grain, soya beans
Vitamin C nelli, Growth and repair of tissue
oranges, mandarin Helps to heal wounds
(fruits of citrus Contributes to the proper
family) functioning of the immune
system
Vitamin D cheese, butter, yolk of Helps in the growth of bones,
egg, cream of milk, teeth and tissue
fish oil. (Vitamin D
is produced naturally
from sunlight in the
morning)
Vitamin E liver, yolk of Maintains a healthy skin
eggs, butter, green
vegetables, cereals
Vitamin K spinach, soya beans, Helps in the clotting of blood
broccoli, cabbage,
carrot, cauliflower,
beans, grapes, pears,
plums

Minerals Table 9.3
Nutrients Food sources Functions
Calcium milk and milk Growth of teeth and bones
products, green leaves,
pulses, dried sprats
and small fish
Phosphorus milk, cheese, eggs, Strength of bones and
grains, fish,sea-shells, teeth
soya, pulses
Iron
Haem iron meat, liver, fish, dried Production of
sprats, dried fish, eggs haemoglobin in the blood
Non haem iron pulses, lentils, green Improves memory power
leaves (sarana,
thampala), drumsticks
Iodine fish, salt with iodine,
Prevents the formation of
sea food, eggs, cheese,
goitres
green vegetables Reduces miscarriages
Prevents mental
retardation
Zinc sea food, spinach, Improves enzyme activity
pumpkin seeds, cadju, Helps growth of muscles,
pork, chicken, beans, bones and skin
mushroom, liver,
cereals
Figure 9.2

Make a poster dividing your daily diet into food with macronutrients
and food with micronutrients and put it up in the class room.
Fibre in Food
Fibre is the indigestible part of plant food. This undigested material
passes through the intestines and helps in the formation and passing of
faeces.
Some food rich in fibre are given below.
• Grains with bran
• Green leaves, fruits, vegetables
• cashew-nuts, peanuts
• Soya, gram, cowpea, green gram, dhal
The amount of fibre varies according to the nature and the type of the
food. Therefore we should select food types rich in fibre.
eg: Mango pieces - rich in fibre
Mango drink - less fibre
Figure 9.3

Let us learn more
The benefits we get by including food with fibre in our diet
Helps to
pass faeces Reduces eating
excess food (as
the stomach feels
full)
Reduces the
danger of
Delays
intestinal
absorption of
cancers
cholesterol, fatty
acid, and glucose
Helps to into the blood
control stream
body
weight
Figure 9.4

Look at food labels and see whether the fibre content is indicated.
Make a list of food items rich in fibre.

Water
Water is an essential component for our body. Pure water is a colourless,
odourless liquid which does not have any externally visible pollutants.
According to the World Health Organization, water with a pH value in
the range of 6.6-7 is suitable for drinking.
The use of impure water can infect you with diseases such as cholera,
dysentery, yellow fever (jaundice) and typhoid. Therefore boiling the
water before drinking is important.
Why is water necessary for us?
1. To control the body temperature

2. To remove the waste matter from the body
3. To avoid dehydration
4. To properly maintain the digestive, circulatory, excretory and
absorption processes.
Water balance
An ordinary person requires 1.5 - 2 Litres (7 - 8 glasses) of water every

day. But according to the body weight the water requirement could
differ.
water requirement per day (litres) } Weight of body (kg)

30
The body gets water not only in the form of pure drinking water but
also from other sources as well. Water also passes out of the body.
The balance of the amount of water consumed and the amount of water
lost is referred to as water balance.

sweat
urine
How body gets How body loses
water water
secretions
breath
Figure 9.5
In certain special situations such as participation in sports and in dry
weather, more water is lost from the body. In such situations the correct
water balance can be maintained by drinking more water.
Water requirement can be fulfilled in different ways.
How can we drink more water?
Keep a transparent (measurable)

bottle of water on your computer or
study table.
Figure 9.6
Always keep a bottle of water with

you when engaging in sports.
Figure 9.7

Carry a bottle of pure water when
you leave your home.
Figure 9.8
Food pyramid
A food pyramid or a diet pyramid is a pyramid shaped diagram

representing the optimal number of servings to be taken each day from
various groups of food to maintain a healthy body.
Oil & sugar to be eaten sparingly
Grains with fats
Servings = 2-4 Milk & milk products
Servings = 1-2
Meat, fish, eggs, cereals

Servings = 3 - 4
Vegetables
Servings = 3-5 Fruits
Servings = 2-3
Rice,bread,grains,yams,
Servings = 6-14
Food groups The quantity of 1 serving is equal to

rice, bread, cereals and yams 1 cup
fruits
vegetables table spoons
milk and milk foods glass
meat, fish,eggs, pulses table spoon
oily grains
Figure 9.9 - Food pyramid
Table 9.4
Food groups Nutrient content
grains and yams carbohydrate, protein, fat,
vitamins and minerals
vegetables vitamins, minerals, carbohydrate,
protein
fruits vitamins, minerals, carbohydrate
meat, fish, eggs, dried fish, cere- protein, fat , vitamin, minerals
als, greens
milk, milk products (butter, fat, vitamin, minerals,
cheese) carbohydrate, protein
sugar carbohydrate
oil fat
In grade 6 you learned about the food plate. Food groups are shown on
a plate to understand better the proportions of food that should be taken
from each group.
Vegetables , fruits 1/4

Bread,rice, yams,
carbohydrates 1/2
Meat, fish, eggs,protein

foods 1/4
Figure 9.10 - Food plate (new structure introduced in 2015)
Half of this consists of food containing carbohydrates while the other

half consists of other foods.

Recall what you learnt in grade 6 about eating healthy food and prepare
a table setting and list what factors you should be mindful about when
selecting the following types of food.
vegetables/fruits
fish
meat
cereals
packeted/ tinned food
bottled water
Things you have to keep in mind when planning your

meal
• The food must have a certain level of nutrition

• Colour, odour, taste
• Using different methods of cooking
• Variety in food items
• Selecting food items that are freely available during that season
Let us avoid unhealthy food
Food containing excessive amounts of oil, sugar and salt as well as

food containing harmful flavours and colourings and unclean food can
pose a threat to your health.
1. Food having excessive amounts of oil, sugar and salt
This increases the risk of getting non-communicable diseases.

excessive deep fried food, pork, increases the risk of
oil beef getting heart attacks/
cancer, obesity
excessive carbonated drinks, increases the risk

sugar sweet drinks, of getting diabetes,
toffees obesity
excessive salty food - potato increases the risk of

salt chips, salty biscuits getting high blood
pressure
• The maximum amount of sugar one should take per day is 6
teaspoons. This includes the sugar we get from food. So you can
have only two teaspoons of sugar per day in addition to what you
get from food.
• The maximum salt intake per day is 1 teaspoon (5 grams).
2. Food that contains artificial colouring agents and flavours
To improve the colour and taste of food, manufacturers use various

flavours and colouring agents to food during production. Some of them
are natural and some are artificial.
Long term consumption of food containing even permitted additives

can cause harmful health effects. Therefore it is safer to use only natural
additives.
3. Unsanitary food
You have to be mindful about the cleanliness of the food you select.
Nevertheless, the personal hygiene of the person who prepares the food
affects its quality.
What you can do about this:
• People who prepare food must always wear suitable head ware,
gloves, shoes, masks and protective dresses.
• Use hand wash or disinfectant after using the toilet or before handling
food.
• If you have a wound in the hand, you must not touch food unless it
is properly covered.
• You should not touch food if you have an infectious disease such as
diarrhoea or a skin infection.
• You must not wear jewellery, watches, pins etc. when preparing
food.
Figure 9.11
Things to remember when buying food
1. Check the production and expiry dates.

2. Look at the ingredients including flavours and colouring agents
3. Make sure that the SLS logo (Sri Lanka Standards) is there.
4. Be mindful about the freshness of food .
5. Consider the requirements of the family.
6. See whether there are animal bites or other damage.
7. Should be suitable for the person who is eating it.
eg: patients, pregnant mothers, infants.

Figure 9.12
Traditional foods

Prepare a booklet about the food prepared for the following occasions
and events with the help of your elders.
- "Buddha Pooja" (food offerings to Lord Buddha)
- "Deva Pooja" (food offerings to God)
- Invoking blessings
- Alms giving
- Alms to mothers ("kiri amma'' alms)
- Weddings
- Funerals
eg: Deva pooja "Muruthen Rice"
Kiri Amma Alms ''Kiria''.
The use of traditional condiments in food preparation
From ancient times people have been using condiments to improve the
taste, nourishment,colour and smell of food.
condiments;
• improve appetite
• help digestion
It is traditionaly believed that there are medicinal value in certain natural
additives.

eg:
1. ginger - for indigestion
2. dill seeds - reduce cholesterol in blood
3. turmeric - act as a disinfectant and improve mental functions
4. cinnamon - increase the function of insulin, act as an anti
oxidant, reduce body fat.
5. garlic - help kill cancer cells, help the immune system
Ginger Dill seeds
Turmeric Cinnamon
Garlic
Figure 9.13

Given below are some traditional food items. Ask an elder like your
grandmother, mother or aunt and write down how to prepare them.
Food Good effects How to

prepare
Pepper water Cures indigestion and improves
(Rasam/Miris Hodi) appetite
Porridge Prevents dehydration caused by

(rice,salt,water) vomiting and diarrhoea (can be
taken with sugar cane jaggery or
kitul jaggery).
Roasted rice Prevents dehydration, vomiting
poridge and diarrhoea. Helps digestion as
the rice is roasted.
Preservation of food according to traditional methods

From ancient times people have used different methods of preserving
excess food after bountiful harvests.
Table 9.5
Methods of preserving food Food that can be so preserved
Drying 1. with sunlight fish, vegetables, meat
2. heating (fire)
Salting dry fish, jadi, lime pickle, mango
Smoking meat, fish
Packing - with arecanut leaves jaggery
Chemical methods - soaking in vin- pickle, meat, fruits
egar, honey and sugar

Traditional food produced in our country with high nutritional
value
• Mixed green Malluma

• Seven vegetable curry (Hath Maluwa)
• "Diya bath" - rice with water
• "Thalapa" - thick porridge

Collect advertisements in newspapers and magazines about various
food items. Find the good and bad qualities of these food items and
discuss it in class.
How you can contribute to find nutritional food
1. Advertisements and promotional media campaigns should be

viewed discerningly. You should not get misled by puffery used in
advertising.
2. Taking nutritional food at the correct time.
3. Eat home made food whenever possible.
4. Selection of short eats full of nutrients (healthy snacks)

• boiled gram(chick peas), cowpea, sago.
• "Aggala" - sweet meats made of rice flour.
• Food made of Ata flour.
• Rice flour "Aluwa", "Helapa", other rice flour or ''Kurakkan" products.
5. Proper selection of packeted and tinned food items

Instances when packeted food must not be used
• When it is damaged or crushed
• When it has passed its expiry date
• When there is discolouration
Instances when tinned food should not be used

• When the can or lid is bulging
• When the can is dented
• When the tin is damaged or leaking
• When it has passed its expiry date
Figure 9.14
6. Nutritional problems can be avoided by knowing your nutritional

levels.
For this purpose the BMI and the waist circumference that you learnt in
Grade 6 can be used.
At the same time you must be aware of different nutritional problems.
Using the home garden and school compound for food

production
By cultivating food crops in the home or school garden as needed for

daily consumption, one can have fresh food. While it is good for health,
it will also save your money.

Let's see how we can effectively use the home garden and the school
compound
² Management of space
Use of pots Use of discarded sacks Use of discarded wooden boxes

Figure 9.15
• Use rain water as far as possible for your cultivation
Figure 9.16 - Rain water tanks
• Use carbonic fertilizer for your cultivation
Figure 9.17 - Compost beds / containers

• Use natural methods to minimize attacks from insects.
eg:
Grow "Daspethiya" plants (chrysanthemums) - insect repellent
Remove weeds by hand
Keep the cultivated area clean
Now we know....
Food is necessary for our physical development, energy and the
protection of health. The nutrients we get from food are divided into two
parts called macronutrients and micronutrients. Both these nutrients are
necessary for the proper maintenance of health.
These nutrients are present in different proportions in different food

items. Therefore meals should be prepared in such a way that all
nutrients are received in due proportion and sufficient quantity. The
food pyramid and the food plate will help to understand the food types
and the proportion of the food types one should eat.
It is unhealthy to consume food having a high content of sugar, oil and

salt and food containing artificial flavours and colouring. Unsanitary
food is also harmful to health.
You must be mindful of hygiene when you buy and prepare food.
Natural flavours are used in many traditional foods that have been
popular for generations. Many traditional methods are also being used
to preserve food and enhance their nutritional value.
You should also take the initiative in choosing a nutritious meal and
using home and school gardens for foods cultivation to have fresh and
clean food.

1. Mention three benefits that our body gets from food.
2. Write the two main types of nutrients we get from food.
3. What are the three macronutrients? Write two types of food that
contain each type of macronutrient.
4. Mention two types of micronutrients.
5. List three types of food that are rich in fibre.
6. Why do we need water? Write three reasons.
7. Mention two important factors that we should have in mind when

planning our meals.

10 Let us discover our body
Your body is the most valuable asset you own. The body consists of the
sense organs such as eyes, ears, nose and skin and various systems to
help in its functions. It is your duty and responsibility to protect it and
keep it healthy. It is important for you to understand how your body is
organized and how it functions.
In grade 6 you learned how to protect your sense organs; eyes, nose,
ears and skin.
In this lesson you will learn about the digestive, respiratory, circulatory
and excretory systems of your body and their functions.
Different systems in our body
Think of some activities that you may engage in every day. Walking,
running, clapping, jumping and breathing are a few of these. What are
the systems that help you to engage in these activities?
Because of the muscles and bones in your hands and legs,you are able
to walk and run. Have you ever thought how your muscles got the
strength to do what they do?
Run round the school premises several times. While running breathe in
and out and be conscious about the pulse rate.

While you were doing the above activity you must have realised that
your breathing and heart beat increased. The nervous system carries
the message from your brain to your legs, that you have to run. During
running the necessary energy for the muscles is received from glucose
and oxygen. These are taken to the muscles through the circulatory
system. The digestive system supplies the glucose to the blood and the
respiratory system supplies the oxygen to the blood.
You may have realised by now that many systems are involved actively
and collectively even in a simple activity like running. In order to
maintain the body functions, different systems work jointly and
collectively.
What do you mean by 'an organ system'?
Many different organs in the body working together to perform a

physiological function or process is known as an organ system.
Think of a car for example. If the car is your body the engine is one of
your systems. The different parts of the engine such as the piston and
the valves can be compared to our organs. Each of these parts has a
special function to fulfil.
But all these parts together that form the engine help it to start. The
same way, the various organs in the different systems of the body work
together to perform a task. For example, the different organs in the
digestive system work together to execute the process of digestion of
food.
organ
system
organ body
system

Given below are the functions of some of the different systems in our
body.
Digestive system Digestion of food and absorption

of nutrients
Circulatory system Circulation of blood
Nervous system Sensation and transmitting
messages for motor activities
Respiratory system Breathing
Reproductive system Producing offspring
Excretory system Discharges body wastes
Muscular & skeletal system Enables different movements
Immune system Protection from diseases
If the function of any of the above systems is impaired, one will fall ill
affecting normal day to day life. Therefore we have to be careful and
protect ourselves well.
Digestive system
The function of the digestive system is to break down the solid food
into smaller particles and absorb the nutrients such as glucose into
the blood stream and thereafter discard the waste matter produced in
semi solid form. The food so absorbed is necessary for the growth of
the body, to protect us from diseases and to supply energy required for
various activities.
Look at figure 10.1. You can see that the digestive system is made up
of different organs.

Salivary glands
Mouth
Pharynx
Oesophagus
Liver
Stomach
Gall bladder
Pancreas
Large intestine
Small intestine
Appendix Rectum
Anus
Figure 10.1 - Digestive system
Mouth
The teeth in the mouth are capable of breaking and grinding even hard
solid food. In grade 6 we learnt that children have 20 deciduous teeth
and adults have 32 permanent teeth.
The food broken down by the teeth into smaller pieces are mixed with
saliva produced by the salivary glands. Thereafter the tongue while
making you feel the taste of food, helps in swallowing it, pushing the
food down the pharynx.
The nose cavity and the mouth cavity open into the pharynx. The
oesophagus and the larynx start from there. When swallowing the food
the epiglottis covers the larynx and prevent food passing into the trachea.
The swallowed food moves down the oesophagus. When you talk while
eating this process does not happen properly and the food accidentally
enters the trachea causing you to choke. This is colloquially referred to
in Sinhala as ''Ismolle yama'' or ''pita ugure yama''.
Stomach
The food travels through the oesophagus and enters the stomach. The
stomach is a sack made up of muscles that can expand gradually. Muscle
action in the stomach causes the food to breakdown further.
The digestive juices secreted by the salivary glands, the wall of the
stomach, the liver and the pancreas help to digest the food. The bile
produced by the liver is stored in the gall bladder.
Small intestine
The small intestine is a narrow but long tube. The main part of digestion
takes place in the small intestine. The digested food is absorbed almost
entirely here.
Do you know?
The small intestine of an adult is about 7 metres long. You may be
amazed to note that there is such a long tube in your body. As the
small intestine is so long the food remains there for a long time and
most of the absorption takes place here.

Large intestine
After the absorption of nutrients in the small intestine, the water

contained in the food and minerals are absorbed in the large intestine.
The semi solid waste left over is known as faeces.
At the place where the small intestine meets the large intestine there is
a small tube shaped sac which is known as the appendix.
Rectum
The faeces are temporarily stored in the rectum. The rectum can control
the process of defecation
What you should do to keep the digestive system healthy?
1. Take meals at the correct time

Sometimes when you are late to school, you may skip your breakfast.
When that happens, your brain does not get enough glucose making it
difficult for you to concentrate on your work. Therefore it is important
that you take your meals at the correct time for the proper function of
your body.
2. Take meals with proper nutritional value

You have learnt the importance of a balanced diet in lesson 12. It is
important that you take a meal balanced in nutrition for growth and
prevention of disease.
3. Take more natural foods and beverages

Preservatives, food colourings, sweeteners and additives are sometimes
used in the production of certain instant and precooked foods and
beverages. When these are taken in large quantities it can be harmful to
the body. Therefore it is advisable that we consume natural fruits and
vegetables and avoid artificial food.
4. Take clean food and drink sterilized water
You can contract diseases such as diarrhoea, cholera and typhoid if you eat
food contaminated by flies or drink polluted water. By eating food stored
cleanly and drinking water boiled at least for one minute at the boiling
temperature and filtered, these diseases can be minimized.
5. Take food rich in fibre

We can prevent constipation and bowel (intestinal) cancer by eating
food rich in fibre.(Fruits, vegetables and greens-leafy vegetables)
6. Minimize the consumption of oil, salt, chillies and wheat flour

Excessive consumption of the above mentioned items of food can cause
obesity, high blood pressure and discomfort in the stomach.
7. Drink enough water

Water is very important for the digestion of food and proper maintenance
of blood circulation. You can prevent dehydration by drinking plenty of
water. You learnt this in lesson 12 of this book.
8. Protection of your teeth

Teeth are very important to break food into small pieces, to speak and
to have a pleasant appearance. Breaking food into small pieces helps in
the digestion of food and prevents choking. You must brush your teeth
at least after the three main meals to prevent decaying of teeth. You
must use a suitable brush and toothpaste for this purpose. At least every
year you must get your teeth examined by a dental surgeon.
9. Develop good bowel habits

Constipation can be prevented by passing stools when the urge arises
and having regular bowel habits. Seek medical advice if there is a
change in the normal movement of bowels.

10. Prevention of diseases caused by worms
Diseases caused by worms can be prevented by using toilets with proper
sanitary facilities and by developing good health habits. Use footwear
when walking outdoors to prevent getting infected by hookworms.
Diseases caused by worms can be minimized by taking worm
treatment. There is a programme to supply worm treatment annually by
the Ministry of Health.
11. Avoid smoking, drinking alcohol and chewing betel

To prevent oral cancers and cirrhosis, you should avoid such things.
Respiratory system
The function of the respiratory system is to transport oxygen from the

atmosphere into blood and release carbon-dioxide from blood into the
atmosphere.
Oxygen is necessary to produce energy. Although we can live for a

day or two without water and food, we cannot live without oxygen for
more than a few minutes. The oxygen absorbed by the lungs is taken to
various organs and cells of the systems through the blood. The carbon
dioxide formed in the process of producing energy, is taken back to the
lungs by blood. Respiration is this process of exchanging gases in the
lungs and transporting these gases between the lungs and other organs
of the body, through the blood stream.
The process of taking air into the lungs is known as inhalation while,
the process of exhaling air from the lungs is known as exhalation.
Inhalation and exhalation together is known as breathing.

Nostrils Pharynx
Larynx
Trachea
Right lung Left lung
Right bronchus Left bronchus
Bronchioles
Diaphragm
Alveoli
Figure 10.2 - Respiratory system
Nose
In the nose, there are small hair like projections called cilia and a sticky
substance called mucus. Cilia trap dust particles and germs contained
in the air breathed in. Dust particles and germs also stick to mucus,
further purifying the air breathed in. There are many blood capillaries
in the nostrils which warm the air taken into the nose before it enters the
lungs. The nasal tract opens into the pharynx.
Pharynx and larynx
Pharynx is a space common to both respiratory and digestive systems.

The larynx starts from the pharynx. The larynx helps to produce our
voice.
Lungs
The main organ in the respiratory system is the lung. The lungs are
protected by the rib cage. The lungs are made up of millions of
sacks filled with air known as alveoli which are covered by a delicate
membrane.
Trachea
Think of a tree with two branches. If the trunk is the trachea the two
branches are the bronchi. The trunk divides further, finally into twigs
with leaves at their ends. The bronchus divides further into branches
called bronchioles that open into small sacs called alveoli referred to
above.
From the air in the alveoli, oxygen diffuses into the blood through the
capillaries. The carbon dioxide in the blood capillaries is released into
the alveoli.
In the above activity you would have noticed that the rate of your
breathing increased after running around the school ground. The normal
rate of breathing is about 20 times per minute. One's breathing rate
increases when one is doing exercises or when one gets frightened.
That is because the respiratory system supplies extra oxygen required
to produce extra energy to cope with such situations.
What should be done to maintain a healthy respiratory system
1. Engage in exercises
It is important to lead an active life to maintain healthy lungs.
2. Stay away from polluted environments

When air polluted with smoke, harmful gases and dust enters the lungs
one could fall ill. Therefore it is important to keep your environment,
home and bed room clean. When necessary, you can wear masks covering
your nose and mouth for protection. One should not breathe through the
mouth as the air is cleaned only by the nose. It is your responsibility
to stay away from others when you have respiratory diseases and you
must not stay near others who have respiratory diseases. You must
also contribute as far as possible towards minimizing environmental
pollution.
3. Avoid using objects to clean your nose
4. Refrain from smoking and staying near others when they smoke
The main reason for respiratory diseases and cancer is smoking. You
become a passive smoker when you are present where people smoke.
Develop awareness about health hazards caused by smoking. If your
parents smoke, explain the harmful effects of smoking to them.
5. Vaccinations such as BCG should be taken at the right time to

avoid tuberculosis and respiratory diseases
Look at the top of your left hand and check whether you have the BCG
scar. If you have a long standing cough or loss of weight, get medical
advice.
6. Those who have allergic conditions such as asthma or allergic

rhinitis should refrain from exposing to allergens
Circulatory system
The blood stream transports oxygen and nutrients required to all the
organs and cells in the body. It also transports the carbon-dioxide
produced in the cells during respiration to the lungs, and all other
waste matter to the liver and the kidney. It is the circulatory system that
circulates blood in the entire body.

Heart
Vein
Left atrium
Artery
Right atrium
Left ventricle
Right ventricle
Figure 10.3 - Circulatory system Figure 10.4 - Heart
Heart
The main organ of the circulatory system is the heart. It is situated in the
rib cage, between the two lungs and slightly to the left. The heart acts
like a pump and supplies the necessary power to make the blood flow
through the blood vessels. The heart is an organ made up of muscles.
As the muscles of the heart don't get exhausted, the circulation of the
blood continues throughout the life. There are four chambers in the
heart namely the right and left atrium and the right and left ventricles.
Blood vessels
The blood vessels that take the blood away from the heart are called
arteries. The blood vessels that bring the blood back from the organs
to the heart are called veins. The arteries and veins are connected to
each other through the capillaries. The capillaries are like fine fibre and
when blood travels through them, substances necessary for the cells are
absorbed into the cells and waste matter is released out of the cells into
the blood. Other than transportation of substances the blood circulation
helps to maintain body temperature.
Feel your pulse by placing your left finger tips

a little above the place where your right thumb
meets the wrist as shown in figure 13.5
Figure 10.5
When we do exercises or get excited our heart beat increases and then
the pulse rate also increases. The heart beat of an adult is generally 72
beats a minute.
Blood
When you get a wound you may see blood flowing out of it. There are
different types of cells in your blood. The red blood cell is one such
type. The blood is red because of the red pigment with iron in it. Red
blood cells help to transport both oxygen and carbon dioxide.
The white blood cells fight against germs that enter the body.
When you have bleeding the platelets in the blood help to form blood
clots and stop bleeding.
The blood cells not only transport different gases and nutrients, but also
transports medicines, hormones and a variety of enzymes.

What you can do to keep the circulatory system healthy
1. Exercise daily
By exercising the heart muscles and all other muscles can be kept healthy.
Controlling the body weight will help to maintain a healthy body.
2. Have a balanced diet daily

In lesson 12 you learnt the importance of a nutritional diet and the use
of less salt, oil and sugar. Iron rich food improves the transportation of
oxygen by the red blood cells. When there is a deficiency of iron, the
cells will have less oxygen and you will feel tired.
3. Drink enough water
4. Avoid smoking and be mindful about its ill effects

Smoking can cause heart attacks.
5. Take precautions to avoid diseases such as hookworm disease
As hookworms in your intestines suck your blood, it results in

deficiencies of iron and other nutrients. Therefore haemoglobin in the
blood decreases. This disease can be avoided by maintaining cleanliness,
using footwear and the proper disposal of toilet waste.
6. Be stress free
Stress can cause high blood pressure.
Excretory system
The excretory system is responsible for the removal of wastes produced

in the body.

Right kidney Left kidney
Renal artery Renal vein
Pair of ureters
Bladder
Urethra
Figure 10.6 - Excretory system
Kidney
The main organ in the excretory system is the kidney. The two kidneys
shaped like bean seeds, are placed towards the back of the abdomen on
either side of the vertebral column. There are about a million nephrons in
each kidney that help to filter the urine. Urine is formed in the nephrons
when blood travels through the kidney.
Urinary bladder
The urine produced by the kidneys is taken to the urinary bladder

through the ureter and it is stored there. The expandable, muscular
walls of the urinary bladder can store the urine. The urine is passed out
when the need arises.
Not only the kidneys but also the liver, lungs and the skin help in the
excretory process.

How to maintain a healthy excretory system
1. Drink a sufficient amount of clean water

Since a great amount of waste is passed out through urine, it is important
to have enough water to make it happen properly. On days where less
water is consumed small quantities of dark yellow urine is produced.
When, more water is consumed, more light coloured urine is passed.
Reducing the use of chemicals in agriculture and avoiding the release

of chemicals into the environment and water, will help us to have
clean water. When there is no water sources suitable for consumption, use
protection filters to purify water.
2. Pass urine when the need arises

Passing urine when the need arises is important. When urine is stored
for a long time it can lead to urinary infections.
3. Keep reproductive organs clean

The organs in the reproductive and excretory systems must be kept
clean to avoid diseases. It is better to use underwear made of cotton
rather than artificial material such as nylon in a warm country like ours.
Change underwear daily and keep them clean.
4. Don't use any medicines without medical advice
5. Minimize the intake of salt

Salt should not be added to the diet of infants from 6 months to one
year. You must control the intake of salt right from your childhood.
6. Avoid smoking and the use of alcohol

Smoking and alcohol can cause cancer in the excretory system.

Make a table listing the diseases that could develop in the four systems
that you have learnt in this lesson and exhibit it in your classroom.
Now we know....
Different organs together form systems. These systems together perform
different functions in the body and help to maintain life. These systems
act on their own as well as together. In this lesson you learnt about the
digestive system, the circulatory system, the respiratory system and the
excretory system.
The digestive system digests the food, absorbs the nutrients and passes
out the waste matter.
The respiratory system absorbs oxygen into the blood and removes
carbon-dioxide formed during this process.
Various substances are transported throughout the body by the circulatory

system.
Wastes produced in the body are eliminated from the body by the
excretory system.
Various types of diseases can impair the proper functioning of each

of these systems. Therefore we must maintain these systems in good
health.

1. Mark the following as correct () or incorrect ( )
i. Many systems are important for the proper functioning of

the body. ( )
ii. Smoking affects the proper functioning of many systems. ( )
iii Eating fibrous food prevents constipation. ( )
iv. The nose is the main organ of the respiratory system. ( )
v. The respiratory system and the circulatory system
will be healthy if you do exercises. ( )
vi. Drinking enough water is not important for good health. ( )
vii. The excretory system helps to digest food. ( )
viii. When you drink less water, light coloured urine passes. ( )
ix. It is unhealthy to consume salt and sugar in excessive
amounts. ( )
x. Eating at the correct time is important for the proper
functioning of the brain. ( )
2. Write five good habits that you should develop to maintain a healthy
digestive system.
3. Write three good habits that you should develop to avoid diseases of
the respiratory system.
4. Write one function of red blood cells and white blood

cells.
5. Name four good habits which help to maintain a healthy excretory

system.

11 Let us balance our emotions
How many thoughts and feelings do you experience each day? You may
have acted in different ways depending on whether such feelings bring
you happiness, sadness or anger.
Such conditions of mind or feelings that suddenly arise and affect our
minds making us react in various ways are known as emotions. Such
reactions can be either good or bad.
In grade 6 you learned several ways of maintaining emotional balance.
In this lesson you will learn how to live in harmony with your family, in
school and in society by maintaining your emotional balance.
Emotional balance
Emotional balance is the ability to maintain your conduct well by

reacting intelligently when you experience an emotion. It is important
to maintain a good emotional balance not only when you are sad, angry
or jealous but also when you are happy.
Figure 11.1 For Free Distribution. 121

Get into several groups and discus about various thoughts that occurred
to you today, the time you got them, why you felt so and how you
reacted to such feelings.
eg. Saman remembered that it was the day of the school sports meet
when he woke up early in the morning. He felt happy as he was due to
take part in long jump. He got ready to go to school quicker and more
actively than on other days.
Incident Thought Reaction

Remembering the sports meet when Happiness More active behaviour
waking up in the morning
When you were doing the above activity, you and your friends may
have understood that you had a variety of thoughts and feelings. These
are common to everybody. These feelings could be positive feelings
like happiness and kindness or negative feelings like sadness, anger
and fear.

Take a daily news paper. Read various news items and incidents
published in it, relating to emotions of various people, the reasons for
them and how they have reacted to them. Discuss the appropriateness
of such reactions with your teacher.
All the people get emotions. However different people react to them in
different ways. Some react instantly. Some, on the other hand, would
not react instantly but react afterwards.
Eg: Vipula brought a toy car to school. Saman liked it very much and
borrowed it to play. He accidentally dropped it and broke a wheel.
Vipula got angry and hit Saman. His friends intervened and stopped the
fight. Saman didn't react at once, but the next day he brought a new car
and gave it to Vipula and apologised. Vipula felt ashamed of the way he
reacted the previous day. He too apologised and decided not to react the
way he did, thereafter.
In the above example Vipula reacted

instantly giving way to his emotion. But
his reaction was not appropriate. He
should have expressed his feelings in a
different manner. Eg: " I gave you my car
thinking you would look after it. I felt very
sad when you broke it".
Some people react inappropriately by

screaming, crying and hitting others when
they get emotions. You can avoid harm to Figure 11.2
yourself as well as others by reacting with

patience after giving thought to the matter.
Factors affecting emotional balance
1. Situation - In the above example when Saman was hit, he felt angry
but he did not react negatively as he knew he shouldn't behave badly
in school. Reaction differs according to the situation.
2. Understanding - As you grow older and mature, your ability to

cope with emotions will improve with your experiences in life. In
the above example, Vipula through his experience, learnt how to
react in such situations. Your parents and teachers react with such
understanding through their experience.

3. Personality - The capacity to cope with
emotions differs from person to person
depending on their personal qualities.
Some get angry instantly while others are
patient. You would have learnt from the
above example that it depends also on such
personality traits as kindness, sense of
responsibility, patience or short-temper.
Figure 11.3
4. Behaviour of others - In the above example,
the fight did not continue thanks to Saman's patience. If he too had
reacted angrily, the fight would have ended causing more harm to
both. Therefore the behaviour of others affects our reactions.
5. Experience - The above incident taught Vipula the danger of reacting

impulsively. Such experiences teach us how to react patiently. A
person who has experienced attending funerals before, would know
better how to cope with grief resulting from the loss of a relative.
6. Life style - We react to our feelings according to the things we learn

from the environment. If the people around a child always react in
anger when a problem arises, then the child too will react in the
same manner.
7. Age groups - When in discomfort or in hunger an infant cries.

During childhood some frown or cry when they want to show their
displeasure. When they reach adolescence, they either walk away or
argue. Thus we can see that age, too, has an effect on controlling
one's emotions.
In day-today life, how many challenges do you face? Everyone will

face situations of sadness and distress due to factors such as sickness,
separation from friends, competitive exams and financial difficulties.
The same way there will be happy occasions as well such as meeting

friends, attending functions and receiving gifts. Therefore both sad and
happy occasions are common to everyone. By learning to react calmly
to both positive and negative emotions, we can avoid stress.
Some skills that help in maintaining emotional balance
1. Empathy
The ability to understand another's emotions or feelings in the exact

manner is empathy. Then you can understand why the other person
reacted in the manner he/she did and respond accordingly. This helps
us to develop good qualities of helping others and not ridiculing them.
In our day to day life we meet different

types of people, such as parents, teachers,
friends, other students, passengers in buses
etc. We can minimize problems if we
learn to tolerate others' weaknesses and
be co-operative and flexible. This helps
us to minimize unpleasant situations we
come across in society. You will become
a pleasing personality to the society as a
whole. In the process you will get the co-
operation of others to solve problems that
you face. Figure 11.4
3. Effective communication
Effective communication means listening to others' views patiently

and expressing your ideas clearly. By exchanging ideas clearly we can
minimize problems and work efficiently when working as a team.

4. Minimize mental stress
You may remember learning in grade 6, what you should do when you
have unpleasant or stressful emotions.
What you can do when you have unpleasant emotions
• Avoid such situations

• Listen to a song or play a game
• Count from 1 to 10 slowly
• Take deep breaths quietly
• Drink a glass of water slowly
• Engage in a method of meditation
that you know
Figure 11.5

Imagine that you found that someone had eaten your lunch when
you returned from the play ground during the interval. Discuss with
your teacher your emotions and what you should do to get over such
emotions.
When you feel emotions such as anger, sadness or jealousy, try to divert
your attention to something else and later think about it and identify the
reason for it.
Meditation helps you to avoid unpleasant emotions and helps you to

relax.

The importance of emotional balance
1. Avoiding unpleasant feelings that arise with stressful emotions.
2. Developing self esteem.
3. Developing good interpersonal relationships and becoming a person
with a pleasant personality.
4. Developing your capacity to cope with challenges by enhancing
your efficiency.
Maintaining emotional balance within the family

Man has various needs. Beside basic needs like food, water and air,
man also has needs such as housing, clothes and accessories, education,
security and love. If these needs are not fulfilled, one develops negative
emotions.
eg. Saman noticed that his friend Nirodha was sad. That day Nirodha
was inattentive in class. He had his head down on the desk. When Saman
inquired as to why he was sad, Nirodha told him that his father had
lost his job and that they had financial difficulties. He had not had his
breakfast that day. Saman immediately shared his food with Nirodha.
After the meal Nirodha became active again. He attended to his school
work happily.
In the above example you would have understood that Nirodha became
unhappy because he couldn't fulfil his basic need of food. When a basic
need is not satisfied, it is difficult to pay attention to other vital needs
such as education.
The members of your family contribute in different ways to fulfil your

needs and requirements. Your parents work hard to provide your food,
clothes, accessories and other requirements. You also have a duty and
responsibility to help them in this regard.
Let us consider the various requirements that should be fulfilled within
the family:
1. Basic needs and requirements

2. Self esteem
4. Team work
5. Equality
6. Control of stress
7. Creation of opportunities
8. Mental and physical development
9. Fairness
Figure 11.6
To fulfil these requirements of the family, the members of the family

work hard together. The money required for the basic needs like food
for the family is earned by the father and the mother. Your parents do
their best to provide you with well prepared food and clean water. They
also strive to provide you with clothes and accessories and a house with
fresh air. They try their best to give you a good education. They also look
into your security and protection and give you love and affection. They
keep you healthy and look after you and provide you with medicine
when you are ill and keep you fit mentally and physically.
The family lays a good foundation for you to develop self esteem
and be a good citizen. Your parents and other members of the family
identify your talents and skills while appreciating your achievements,
so that you will achieve your targets. In a family it is important that
food, clothes and other accessories are shared equally by all, according
to their requirements. You begin to learn the basic concept of treating
everybody equally from your parents and other adults in the family.

You spend most of your life with the members of your family. In the
same way that the members of your family contribute a lot towards your
upbringing and welfare, you too must help them whenever possible.
You too must help them to fulfil their needs by giving them love and
kindness, helping each other when working as a team and by controlling
your stress without being a burden to others.
Maintaining your emotional balance when you work with the other
members of the family will help to enhance happiness, unity and
welfare within the family. It is important to understand others' ideas and
act patiently: respect others' points of view and take correct decisions.
Discuss with your parents when you come across problematic situations
and when a member of the family faces a problem, help them to solve
it and listen to their problems and grievances. When you have financial
problems the whole family must work together as a team. Then you
will be able to solve the problems successfully. This will enable you to
maintain peace, happiness and good moral standards within the family.
The way you acted in various situations in your home, whether they
were successful or not could be discussed later and it will prepare you
to face such problems better in future.
Now we know....
Emotions are feelings or states of mind that arise suddenly and trigger
changes in your mind or behaviour.
Emotional balance means one's ability to react well by thinking

intelligently at emotional moments.
Factors such as situation, understanding, personality, others' behaviour,

experience, life styles and age, affect one's ability to maintain emotional
balance.

Skills that help in maintaining emotional balance include empathy, good
interpersonal relationships, productive communication and minimizing
mental stress.
We will benefit in many ways by maintaining our emotional balance.
Fulfilment of basic needs and other requirements will help us maintain

emotional balance in the family environment.
By taking correct decisions within the family, respecting others' views,

understanding others' feelings and balancing our emotions, we can have
peace and harmony at home.

1. Name five factors affecting emotional balance.
2. Write three skills required to balance your emotions.
3. Write three benefits of maintaining your emotional balance.

12 Let us respect the rules,
regulations and ethics in sport
The most important duty of a sportsman/woman is to respect the rules,

regulations and ethics in sports and abide by them. A sportsman/woman
should have a basic understanding of the rules and regulations of the
sport. A player should be trained to accept the decisions of umpires with
respect. Such sportsmen and women are considered well behaved and
self disciplined and earn the respect of the public.
Last year you learned about the importance of being law abiding and
courteous in sports as well as in your day to day life. You also learned
that sport fosters mutual respect and tolerance of, and respect for,
different views.
In this lesson you will learn the importance of abiding by the rules,
regulations and ethics in sport and your duties and responsibilities in
that regard.
Rules and regulations in sport
Rules and regulations are an agreed set of conventions in accordance

with which a sport has to be conducted.
Figure 12.1
Although the origin of sports rules and regulations is not known exactly
it is reported that certain rules and regulations had been in place during
the first Olympic games in 776 BC. With the development of sports and
the increase of competition in it, the rules and regulations have evolved
to their present status undergoing change from time to time.
Sports are governed by rules and regulations. Any game has a set of
rules that tell us how it is played. Rules applicable in organized games
and athletics are formulated by the relevant international sports bodies.
Rules are necessary to ensure fairness and equality to all in sports.

Regulations are to form terms and conditions being within the frame
of rules.
Ethics in sport
Figure 12.2
Moral principles and values that govern a person's conduct are referred
to as ethics. In sports, ethics call for good behaviour, observing
traditions so that the sport can be conducted in accordance with its rules
and regulations.
Your elders may have taught you what is accepted by the society as

ethical. Ethics are essential to have a good society. How far do you
observe them?
Why are rules, regulations and ethics required in

sports?
1. For the existence of sports

2. To protect the rights of the participants
3. To minimize accidents
4. To encourage participation in sports with enthusiasm
5. To obtain fair victory at competitions
6. For fair play
7. To maintain the dignity of sports
8. To minimize disputes
9. To develop good personal values
Figure 12.3
If every individual in this society is law abiding, the entire society will
be law abiding. You can contribute to building such a society.
Let us consider how adhering to the rules, regulations and ethics in

sports are important to you, your family, your school and the society.

The benefits that you and your family will get by adhering to
rules, regulations and ethics in sports
• To be a law abiding citizen

• To develop your personality
• To engage in sports without disputes and clashes
• To ensure fair results and accept victory and defeat
• Avoidance of penalties, negligence and insult
• Inculcation of self discipline
• You can earn respect and praise from your parents, teachers, elders
and the society
• Your friends and people in the society will like you more
• Can develop good social relationships
• Become a sociable individual
• Your family will be proud of you
• Develop self esteem
Therefore you should try to be an individual who follows rules,

regulations and ethics in sports. Then you will be accepted in the field
of sports and in the society as a law abiding and respected person.

Write down some rules, regulations and ethics that are observed in
your family and the benefits that are gained thereby.

The benefits that a school enjoys by adhering to rules,
regulations and ethics in sports
• Having well disciplined and competent sports teams is good for the
reputation of a school.
• Your school will be recognized as a law abiding and disciplined
school.
• Your school will become, and be recognised as, a school with good
organizational ability.
• Personal qualities of students will develop.
• Students will be recognized and respected in the society.
• The school will have amiable students with good team spirit.
• Law abiding and self-disciplined students can be produced by the
school for the society.
• Clashes and disputes at sports events can be avoided or minimized.
• Inter-school co-operation will improve.
Other than the ones mentioned above, there are many more benefits as
well. If respect for rules and regulations and due observance of ethics
can be ensured at individual, family and school levels, the society you
belong to will automatically become a law abiding and disciplined
society.
The benefits derived by the society by adhering to rules,

regulations and ethics
• Active, honest and law abiding citizens can be produced

• Clashes and disputes in the society can be minimized
• Crimes such as robbery, stealing and corruption will be minimized
• Team spirit will be developed
• Unity, friendship and co-operation will foster in the society
• Victory and defeat can be taken in the correct spirit

Get together with your classmates and list down several ways in which
rules, regulations and ethics contribute to the creation of a law abiding
and disciplined society.
Your duty and responsibility in relation to rules,

regulations and ethics in sports
1. Honour the decision of the umpire/referee
As a sportsman/woman it is important that you honour the decision or

the ruling of the umpire or referee.
You should always;
• Appreciate the services rendered by umpires and referees.

• Treat them with respect from the beginning to the end of the game.
• Humbly and courteously acknowledge when a fault is pointed out.
• Avoid arguing with, insulting or being sarcastic of an umpire/ referee.
• If you think that a decision is wrong, present your case through the
captain of your team in a lawful manner.
Figure 12.4

2. Develop qualities of good sportsmanship
It is important to know good qualities of sportsmanship when

participating in sports. It includes;
• Acting with team spirit

• Acting with a sense of fairness
• Accepting victory and defeat equally well
• Act as a leader when required
• Accept the captain's decisions
• Be courteous, friendly, patient and courageous.
Figure 12.5
3. Encourage others to abide by rules and regulations
As much as you develop sportsmanship qualities, encourage others to

do so too. Other school children, people in the society and spectators
will then be encouraged to respect rules and regulations and observe
ethics. Don't approve of the conduct of those who undermine rules,
regulations and ethics. Even if you lose the game, avoid violating rules
and regulations.

Figure 12.6

Get together with all your classmates and draw a poster, to create
awareness among the school children about the rules, regulations and
ethics in sports. Put it up on the notice board.
Now we know....
Rules and regulations are prescribed to conduct a sport well.
Ethics in sports are the moral principles and values that govern the
conduct of sportsmen and women. Ethics help in conducting the sport
according to its rules and regulations.
Respecting rules and regulations and observing ethics in sports will

make you, your family, your school and the society benefit in day to
day activities.
Your co-operation is necessary to maintain respect for rules and

regulations and encourage ethical conduct in sports.

It is your duty to respect decisions of umpires or referees, develop
good qualities of sportsmanship and encourage others to obey rules and
regulations in sports.
Acting with due regard for rules and regulations and behaving ethically
in sports will earn you the recognition of being a well-mannered
individual and pave the way to become a law abiding citizen in the
future.

1. Write five reasons why rules, regulations and ethics in sports are
necessary.
2. List three benefits you get by observing rules, regulations and ethics
in sports.
3. Name four benefits your school will receive when its students
conduct themselves with respect for rules and regulations in sports.
4. Mention three ways in which you can safeguard rules, regulations

and ethics in sports.
5. List four ways the society will benefit by observing rules, regulations
and ethics in sports
6. Write five good qualities that you will develop by participating in a

sport.

Let us develop our physical
13
fitness
We must maintain our physical, mental and social fitness in order to
lead a healthy life. By taking part in sports and aesthetic activities from
your childhood and thereby leading an active life, you maintain not
only physical fitness, but also mental and social fitness.
Do you remember that in grade 6, you learnt how to live a healthy life
by maintaining your physical fitness, doing physical fitness tests and
engaging in rhythmic exercises to develop physical fitness?
In this lesson you will learn about physical fitness factors and how to
develop your physical fitness through natural activities and get to know
about physical fitness tests.
Factors connected with physical fitness
Physical fitness is a combination of factors we can improve, for the

maximum and correct performance of physical activities. These factors
are known as physical fitness factors. Physical fitness can be developed
by engaging in exercises, training programmes and sports. These factors
are important to perform different movements in sports. Developing
physical fitness factors you would get many other benefits, such as loss
of weight, being healthy and efficient, ability to act swiftly during an
emergency and experiencing less fatigue during physical activities.

The following are the physical fitness factors
1. Speed
2. Strength
3. Flexibility
4. Coordination
5. Endurance
Speed
Speed, refers to doing an activity in the shortest possible time. Speed

is an important factor in sports like volleyball, netball, football and
athletic events.
• In volleyball when the ball is hit, the player should move at a great
speed to the place where the ball would possibly land. To defend
the attack the attacking point must be covered speedily with both
hands.
• In netball speed is required when passing the ball, running to get the
ball and defending a player.
Figure 13.1
• In football, speed is required to take the ball quickly to the goal.

• In athletic events such as running, jumping and throwing speed is
very important for successful completion of the action.

Choose a sport that you can engage in, with the available facilities in
your school, and find where speed is required in that sport.
Strength
Strength, is one's ability to do something.
Strength is an important factor in sports such as volleyball, football
netball and athletic events.
• In volleyball strength in the arms is required to spike the ball.
Strength in the legs is also required for the players playing near the
net to jump up.
• In netball strength in the hands is required to throw the ball correctly.
The defenders of the shooters need strength in the legs in order to
jump up and defend the ball.
Figure 13.2
• In football strength in the legs is required in order to kick the ball

far. Strength is also required in the hands in order to throw the
ball.
•

• Strength is required in athletic events such as put shot, discus and
javelin throwing.

Find the instances where strength is required in a sport that can be
engaged in with the facilities available in your school.
Flexibility
Flexibility is the ability to move parts of your body such as your hands
and legs bending and stretching them freely at joints. The greater is
your flexibility, the greater the extent to which you can bend and stretch
your limbs in various activities.
Flexibility is an important factor in sports such as football, volleyball,

• Sometimes in volleyball to defend the court, a player will have to
bend low almost touching the ground. At the same time you may
have seen players bending their body, arms and legs when playing
volleyball.
• In netball, flexibility is important to develop skills. The defender of
the shooter will have to be very flexible in order to defend her.
According to the movements of the player with the ball, the defending
player will have to bend and stretch her hands, legs and body.
• In football the goalkeeper have to be active bending and stretching
his body in order to defend the goal.
• Flexibility is very important for various postures in gymnastic.

Figure 13.3

Find instances where flexibility is required in a sport that you can play
with the facilities available in your school.
Co-ordination
Co-ordination means the ability to coordinate the functions between

different parts of the body efficiently.
For example, your hands and legs move in coordination with your sense
organs such as your eyes, ears and the skin.
Co-ordination is an important factor in sports such as football, volleyball,

• In volleyball your muscles and nerves should provide good

co-ordination to take your hands to the correct place when the attack
from the opposite side is spotted by your eyes.
• Co-ordination is necessary among the players in netball to pass the
ball to the correct place and the correct player.

Figure 13.4
• Co-ordination is also important in football to take the ball forward

avoiding the opponents.
• Co-ordination is also important when throwing javelin with a run-up.

According to the facilities available in your school, select a sport and
find instances where co-ordination is required.
Endurance
The ability to engage in an activity with ease for a long period of time
is endurance.
Endurance is required in athletic events, football, volleyball, netball
and many other sports.
• In volleyball, endurance is important to maintain fitness for a long
period of time if the game goes into several sets.
• In netball, endurance is necessary to play competently till the end of
the game.
• In football, the players have to engage in running all over a large
area of the field. For this reason football players have to develop
endurance to a great extent.

Figure 13.5
The above factors of physical fitness are important not only for sports
men and women but for everyone. They are important to perform day to
day activities effectively and maintain proper physical fitness. Therefore
you must engage in activities that would help to improve these factors.

Make a list of activities that you can do daily, to develop your physical
fitness factors by re-calling the lessons learnt in grade 6.
Physical fitness development through natural activities
Natural activities are activities such as running, jumping and throwing.

It is important that you improve your physical fitness by engaging in
such activities. Let us look into some suitable activities for this purpose.
By participating in minor games we can develop a few factors of physical

fitness. Therefore by participating in sports daily, physical fitness can
be developed.

Activities to improve speed
Certain minor games will help to improve speed. The victory depends
on the speed in which the game is completed. Take part in these minor
games with the guidance of your teacher.
1. Shuttle relay
• Fall into 4 teams as A,B,C & D. Line up as given in the figure 13.6
• In all teams the first player takes the baton and runs round anti-clockwise.
• The first player runs round and gives the baton to the second player
in the team.
• The first player must go to the back of the line and stand there.
• The second player does the same and gives it to the third player.
• In this way the team that finishes first wins.
B
x
x v
v
x
x
A C
x
x
x
x
x
x
x
x
x
x
v x v
x
D
Figure 13.6
2. Fishing net game

• Mark a square on the play ground.
• One student runs into the square to catch the other students.
• The student he catches joins hands with him, forming a net.
• After that they jointly run to catch the others.
• The students thus caught join the net.

3 . "Ambili Penima" ( jumping & changing circles)
• An 'Ambilya' is a circle drawn by your foot on the ground.
• Four students draw their 'Ambili' (circle) and stand in them as in
figure 13.7
• One student stands in the middle.
• When the 4 students exchange their places, the one in the middle
tries to conquer one circle.
• The one who does not have a circle goes to the middle one.
• Go on playing this game.
1 2
5
4 3
Figure 13.7
When doing this game, one has to run back and forth at a great speed.
Through this, you can develop your speed.

Design minor game to improve speed.
Activities to improve strength
Strength can be improved by engaging in physical activities, against a

force or a weight.
1. Escape a trap
• Four can take part in this game.
• Three stand in a circle holding hands.
• The one in the middle tries to escape and go out of the circle.

2. Jump Standing Broad ("hiti dura panima")
• Fall into several teams of equal strength and line up.
• The one at the front of each line leaps forward.
• Measure the distance jumped.
• From there the second player in the line jumps in the same manner.
• Measure each jump and get the total distance jumped by the team.
• The team that jumped the furthest is the winner.
3. Cock fight
• Two stand on one leg inside a circle.
• Their hands should be behind their backs.
• Push the other player with the shoulder.
• The one who moves out of the circle is out.
• Or the one who puts the leg down is out.
• This must be done carefully.

Design a minor game to develop strength.
Activities to develop flexibility
Flexibility can be developed by engaging in minor games and activities

that involve bending and stretching of parts associated with the joints,
muscles and tendons.
eg: Engaging in games that have originated from gymnastics such as

rolling forward, rolling backwards etc.

Design a minor game to improve flexibility
Activities to develop co-ordination
Co-ordination is necessary in order to complete various complex

movements fast, correctly and efficiently.
Breaking the tail

• Draw a square or a circle on the ground large enough for the number
of students.
• Place a handkerchief at the back of the waist of every child. That is
the tail.
• Every child must try to break the tail of others while protecting his/
her own.

Design a minor game to develop co-ordination
Before starting physical fitness exercises one must engage in warming

up exercises. After the physical fitness exercises one must do warming
down exercises too.
When participating in physical fitness exercises, one must be mindful

of safety. One can lead an efficient and healthy life by doing these
activities regularly.

Let us test physical fitness factors
Do you remember the tests you did to assess physical fitness in grade 6?
Do you have the results of those tests with you? After one year you can
see how your physical fitness has improved, when we do the physical
fitness tests again.
A suitable playground is necessary in order to minimize accidents and

injuries while doing physical fitness exercises.
Warming up is important before starting physical fitness exercises.
After these tests warming down exercises must be done.
Your teacher will do the following tests for you.

Tests to measure speed
Figure 13.8
Measure the time taken to run 50 metres. After that calculate the speed
using the following method.
Distance
Speed}
Time
speed } 50 metres
Time taken (seconds)

Tests to measure strength
1. Skill of Jumping up
a Figure 13.9
b
As in the figure 13.9a lean against the wall and raise your hand. Mark
the point at which you touched the wall. Now using all your strength
jump up and touch the wall (figure 13.9b). Mark that point too. Measure
both heights and see.
The greater the height jumped, the stronger your legs are.
2. Throwing skill
Figure 13.10

Hold the ball as in the figure 13.10
Hold the ball close to the chest in front of you. Throw the ball forward
with both hands from the starting point. Mark the point at which it
landed and measure the distance.
The greater the distance the ball is thrown, the stronger your hands are.
Test to measure flexibility
Test on bending forward
Figure 13.11
As in the figure 13.11 place the measuring tape on a small strong table.
Stand on the table, bend the trunk as shown and try to touch the lowest
point possible.
If you can touch the centimetre +1 mark, your flexibility is good.

Test to measure co-ordination
Figure 13.12
Activity coordination test

1. Stand up.
2. Bend knees and touch the ground.
3. Stand up again.
4. Clap.
5. Bend down again and touch the ground.
Count how many times you can do this within 20 seconds. The greater
the number of times you do within the time, the better your co-ordination
is.
Test to measure endurance
Figure 13.13
600 meter sprint
From the starting point run 600 meters and measure the time taken
to complete the distance. The lesser the time taken, the better your
endurance is.
Now we know....
Physical fitness is important for a healthy life.
We have five physical fitness factors namely: speed, strength, flexibility,

co-ordination and endurance.
We can create physical fitness activities through natural activities such

as running, jumping and throwing.
We can maintain our physical fitness factors by checking them with

various types of tests.

1. Name the five factors of physical fitness you learnt.
2. Describe a test to measure each physical fitness factor.

Let us get ready for
14
adolescence
This wonderful period in your life between the ages of 10-19 years
during your transition from childhood to adulthood is known as
adolescence. Puberty coincides with adolescence. During this period
the secondary sexual characteristics begin to appear. With these
changes many psychological, physical and social changes take place.
Some of these changes are common to both males and females and
some are different. Although these changes are natural, being aware
of them can help you to cope with them successfully.
Do you remember learning about how to cope with diseases, accidents,

disasters, abuse, exploitation and ambitions, in grade 6?
In this lesson you will learn about the structure and function of the
female and male reproductive systems, the changes that take place
during puberty and how to face challenges during adolescence.
Reproductive health
You are a united creation of your mother and father. They brought
you to this world. In the future you will become a father or a mother.
Producing children helps in the preservation of mankind. All living
beings produce the young in order to preserve their kind. The human
reproductive system is designed to produce children.
Reproductive health is defined as physical, mental and social well-being

in matters related to reproduction at all stages of life.
156
Let's study the structure and functions of the female and male reproductive
systems.
Female reproductive system
Ovaries Fallopian tube
Uterus
Cervix
Vagina
Figure 14.1 - Female reproductive system
The embryo formed by the fusion of the father's sperm and the mother's
ovum (egg) develops into a foetus inside the uterus (womb). Thereafter
until birth takes place after nine months, it is nourished and protected in
the uterus. As the uterus is a muscular organ, when the embryo grows
the uterus also expands.
Sperm ejected by the penis inside the vagina during sexual intercourse,
travels through the vagina into the uterus. Thereafter, the sperm fuses
with the ovum in the oviduct. If a child is not conceived in this process
some parts of the inner lining of the uterus collapses and passes out
through the vagina together with blood. This process that happens
every 28 days is known as menstruation.
The different functions of each organ of the female reproductive

system
1. Ovary -Production of female reproductive cells (ova- eggs)

2. Fallopian tubes - Transportation of the ovum produced in the ovary
to the uterus
157
3.Uterus - Nourishing and protecting the embryo until birth
4. Vagina - Provides a passage for the sperm to pass from the
penis to the cervix, facilitation of menstruation and
child birth
Male reproductive system
The male reproductive system consists of a few organs externally visible.

The male sperms required to produce an embryo are produced inside
the testes. In order to maintain the low temperature for the formation of
sperms, the scrotal sac is formed outside the body.
A liquid secreted by the seminal vesicle mixes with sperm. The penis
ejects semen into the vagina during sexual intercourse.
Bladder Seminal vesicles

Prostate gland
penis
Vas deferense
Penis
Testis
Urethra Scrotal sac
Figure 14.2 - Male reproductive system
The different functions of each organ of the male reproductive

system.
1. Testes - Produces sperms

2. Scrotal sac - Holding the testes outside the body keeping the
temperature low
3. Penis - Ejects semen into the female reproductive system
158
4. Prostate glands - Nourishes the sperms and produces the secretion
necessary for the sperms to swim
Appearance of secondary sexual features
Around the age of 10-11 years the physical growth in girls is faster than
that of boys. During this age girls appear to be bigger than boys. That is
the beginning of puberty in girls. In the case of boys the rate of growth
between the ages of 16-18 is greater than that of girls of the same age.
The reproductive systems that remained dormant during childhood in

both males and females become active during adolescence. The main
physical changes that take place during this period is the beginning of
the menstrual cycle in girls and the production of sperms in the testes
in boys. These changes are due to the production of certain hormones
in the body. These hormones are oestrogen and progesterone in the
case of girls and testosterone in the case of boys. These hormones
are responsible not only for physical changes, but also for certain
psychological and social changes.
Physical features Table 14.1
Female Male
• Increase in weight and height • Increase in weight and height
• Growth of breasts • Prostate glands, testes and
• Nice skin complexion penis getting larger
• Hips getting broader • Increase in shoulder breadth
• Growth of thighs • Growth of thighs and biceps
• Growth of pubic and axillary • Developing chest, pubic and
hair axillary hair
• Occurrence of pimples • Occurrence of pimples
• Production of vaginal fluid • Enlargement of larynx
• Beginning of menstrual cycle • Change of voice
• Growth of moustache
• Ejaculation
159
Psychological features
• Beginning to think logically.
• Tendency to think scientifically.
• Desire to experiment on new things.
• Desire to come up with inventions.
• Showing interest in the figure, looks,
clothes, hair styles etc.
• Showing bravery.
Social features
• Desire to associate with the opposite sex.
• Association of peers.
• Interest in group activities.
• Revolt against injustice and wrong doing. Figure 14.3
• Desire to be involved in community service.
• Desire to attain adulthood.
• Desire to identified as a competent person.
• Interest in leadership.
Although the physical changes are different, the social and psychological
changes are often the same among both boys and girls.
Let us get ready for adolescence
Although the secondary sexual characteristics you learnt are natural,

you have to be ready to face them.
How do we get ready for these changes? What are the skills that we
should develop?
160
Physical readiness
1. Develop awareness about the following facts:

• The structure and function of the reproductive system.
• Menstrual cycle.
• Ejaculation of sperms.
• Secondary sexual characteristics.
2. Have nutritious food

It is vital that you take a nutritious diet since, during your adolescence
you undergo a speedy growth, both physically and psychologically.
Nutritional deficiencies at this stage retards growth while making
the child less active. During this period additional amounts of iron,
calcium and protein are necessary. Malnutrition in girls at this stage
can lead to low birth weight in their babies later in life.
3. Engage in exercises and sports

Both physical and mental well-being can be achieved by engaging
in exercises or outdoor activities for at least one hour a day. This
will help you to cope better with the changes that take place during
adolescence and also maintain good health.
Figure 14.4
4. Refrain from wrongful sexual conduct and avoid unwanted

pregnancies
161
Refraining from wrongful sexual conduct both during your
adolescence and adulthood will lead to a healthy life. You will also
avoid venereal diseases (sexually transmitted diseases). By engaging
in good hobbies like reading books, doing sports,listening to songs
and drawing, you can balance your life style.
5. Maintenance of personal hygiene

Keeping your reproductive organs clean is important to avoid
diseases of the reproductive system. It is the responsibility of girls
to properly dispose used sanitary towels during menstrual period.
Mental readiness
1. Try out good and new things

2. Identify and develop ones skills
3. Engage in creative activities
eg: singing
writing of poetry and articles
drawing (art)
4. Personality development through
sports
5. Don't allow yourself to get misled
by commercial advertisements.
Figure 14.5
6. Refrain from smoking, using narcotic
drugs and obscene books,
films and literature.
Be strong enough to keep away from what is not good for you and
resist attempts by others to persuade you to do such things. You
should also help your friends to do the same.
Social readiness
You must be a well disciplined, good person if you wish to be recognised

as a pleasant young man or a woman.
162
The above mentioned matters about mental and physical readiness are
important for that purpose.
In addition the following factors are important for social readiness.
1. Share both sorrow and joy

2. Discuss and find out the views of
others on different things in society
3. Engage in sports, aesthetic activities
and good hobbies
4. Join the scout and guide troops and the
cadet platoon
5. Be a member of different clubs and
societies in your school
6. Shoulder responsibilities on your own
Figure 14.6
Myths about the reproductive system
Menstruation - A girl's first menstruation is known as attaining

menarche. All girls do not attain menarche at the same age. Different
factors such as nutritional level, genetic factors and environmental
factors can have a bearing on this. Menstruation can be irregular in the
first two or three years but usually it takes place every twenty eight days
in a cycle.
It is a myth that bathing during the menstrual period will make the blood
travel upwards and make the individual ill. Hygiene is compulsory
during this period.
Although the menstruation period is considered unclean (kili) it is ones

own blood that passes out of the body. The difference with the blood
that seeps from a wound and menstruation is that it has mucus and
some tissues of the uterus lining passing with it.
163
There is a myth that girls should not consume fish and meat ('pilee
food') during the menstrual period. The requirement of protein is high
as this is a period of growth. During this period food containing protein
such as fish, meat, eggs and milk is important.
There can be minor aches and pains in the stomach and in the back.
If there is no discomfort you do not have to keep away from sports
activities. It is good to follow your daily routine.
Ejaculation of semen - The production of semen in the testes starts

during puberty. The passing out of semen during one's sleep at night
is known as nocturnal ejaculation which is a natural occurrence. It is a
myth that the passing out of semen makes the body weak.
Factors that influence reproductive health
Different factors influence reproductive

health. Among these, a few important
factors are mentioned below.
1. Healthy habits
2. Peer pressure
3. Harmful sexual acts
4. Hormones
Figure 14.7
Healthy habits
This includes;
Getting proper nourishment
Maintaining personal hygiene
Engaging in sports and exercise
Getting rest and exercise
These healthy habits will have an influence on reproductive health.
164
Peer pressure
It is natural during adolescence to desire association with the opposite

sex and the society. It is important to take correct decisions without
allowing yourself to get misled by bad influence. Your peers are more
or less of the same level as you as far as mental development and
intelligence are concerned. Therefore when you have a problem, get
used to seeking advice from a decent adult like a teacher or your own
parents.
There is a danger of getting used to smoking, taking liquor and narcotic

drugs during this period. There can be friends and some adults who may
encourage you to indulge in these activities. You or even others can
meet with accidents while bathing in rivers and the sea or even cycling
at high speed. Get used to resisting and avoiding such things. Do not
associate with such individuals and keep away from such situations.
Even adults if they care for you, should not encourage you to do such
things nor should they do any harm to you. Get advice from parents and
teachers before taking decisions in such situations. Don't take decisions
with your friends without informing your parents and teachers.
Harmful sexual acts
Getting sexual desire and feelings is natural with the emergence of

secondary sexual characteristics. But the body developing during
adolescence is not yet the same as that of an adult. The uterus is not
ready for child birth till you are at least 19 years old. In Sri Lanka
you have to reach the age of 18 in order to get married. It is only
after reaching the right age and after marriage, one should indulge in
sex. That will account for one's physical and mental well-being. That
way, unnecessary childbirths and sexually transmitted diseases can be
avoided. Since motherhood and fatherhood are noblest of attainments
in the world, it should be undertaken only at the proper time, happily,
and when you are ready for it.
165
Sexually transmitted diseases are those that get transmitted through
sexual activity.
eg: AIDS, syphilis, genital herpes, gonorrhoea and genital warts.
These diseases pose a threat to good health and cause one to be cornered
in the society.
Hormones
Hormones are chemicals produced by various glands in the body

necessary for its functions. These hormones are transported from
the glands to various parts of the body by the blood. The hormones
oestrogen and progesterone in females and testosterone in males help
in the growth and maintenance of the reproductive system. These
hormones also influence emergence of secondary sexual features during
adolescence.
Now we know....
In order to facilitate reproduction, the male and female reproductive
systems are differently adapted in structure and function.
The secondary sexual characteristics of both males and females emerge

during the ages between 10-19 (adolescence). Hormones, hereditary
and environmental factors influence this process.
During this stage, it is important to successfully cope with the physical,

psychological and social changes experienced, by having correct
awareness and the necessary skills and being ready to face it physically,
mentally and socially. You should not be misguided by myths.
Reproductive health is affected by healthy habits, peer pressure, harmful

sexual acts and hormones.
166
By improving reproductive health you can avoid unnecessary child
birth and sexually transmitted diseases and achieve physical, social and
mental well-being.

1. Name the parts of the female reproductive system.
2. Write the main parts of the male reproductive system and the functions
of each part.
3. Write three secondary sexual characteristics common to both

males and females.
4. Write two skills you should develop in order to be prepared physically,

mentally and socially to face adolescence.
5. Write four factors that influence reproductive health.
167
Let us prevent
15
non-communicable d iseases
Can you remember an instance when you suffered from fever, cough
or a cold? It is difficult to find a person who has not suffered one
of these. In the same way you may have wondered from whom you
contracted the disease. Most probably you may have been infected with
a communicable disease. This is a disease that is transmitted by a germ
which can be a bacteria or a virus. There are also diseases which not
transmitted by vectors. Very often you will have to face the challenge
of avoiding various diseases. Therefore you should be aware of such
diseases.
Can you remember in grade six you learned about methods to prevent
diseases and harmful effects of diseases.
In this lesson you will learn about non-communicable diseases and how
to avoid them by adopting a suitable life style.
Non-communicable Diseases
Non-communicable diseases are illnesses that are non-infectious or do
not get transmitted from person to person. They are caused by changes in
certain process of the body. These diseases can be avoided by following
a healthy life style.

Name the diseases you know and list them under two headings as
communicable and non-communicable diseases with the help of your
teacher.
168
Non-communicable diseases can be categorized into acute and chronic
illnesses
Acute illnesses are illnesses that are caused by accidents and are not
permanent. We can get completely cured but according to the severity
we may have residual complications later on.
Chronic diseases are long lasting illnesses involving changes that

take place in the physical functioning of the body. We need long term
treatment for these. Chronic diseases may be brought under control by
taking regular treatment.
Non-communicable
Acute Chronic
Poisoning Diabetes
Snake bite High blood pressure
Animal bite Cancer
Electrocution Heart diseases
Wounds and complications Stroke
caused by accidents Kidney problems
Mental illness

169
Factors that cause non-communicable diseases
Factors that cause non-communicable diseases can be classified into

two groups, namely changeable and unchangeable factors.
Take for example high blood

pressure. With age, the possibility
of getting this disease is greater. Age
is a factor that we cannot change.
Other factors like obesity, inactive
life style due to lack of exercise,
instant food and the excessive
intake of salt can be easily avoided.
Figure 15.3
Table 15.1 - The factors that cause non-communicable diseases

Unchangeable
Changeable factors
factors
• Unhealthy food patterns • Age
• Unhealthy food types (instant food, fatty • Sex
food, excess salt) • Genetic reasons
• Lack of exercise (Hereditary)
• Smoking
• Use of alcohol and drugs
• Mental stress
170
The importance of preventing non-communicable
diseases
The patient, the family and the country as a whole will have to face
economic and social problems when a person is affected by disease.
When one is suffering from disease the individual and the family suffer
mentally.
Chronic non-communicable diseases require long term treatment as

they cannot be completely cured. A large amount of money is spent
on medical treatment, medical tests and medicines. This affects the
economy of the family. The dependants of these patients will face
difficulties if the patient can't work or faces premature death because of
the disease.
The country spends a large sum of money on the treatment of

non-communicable diseases. When such patients are unable to work
the country losses its work force and that will affect the income of the
country.
When we take the social factors into consideration, the other members
of the family will have to sacrifice their time and energy on such
patients. As an example, if the patient has to go weekly to get treatment
or requires looking after when the patient's condition deteriorates the
other members of the family will have to spend their time on such a
patient. Then other responsibilities such as employment, looking after
small children will get neglected.
Due to above reasons it is important to avoid non-communicable

diseases and you must adopt a healthy life style and be vigilant about
these diseases and take treatment at the right time.
171
Precautions that can be taken, to avoid
non-communicable diseases
1. Take a healthy diet

• eat fresh and natural food whenever possible
• consume less sugar, salt and fat
• minimize artificial and instant food
• take at least five types of vegetables and fruits daily
• drink clean water
2. Engage in exercises daily.
3. Maintain your weight according to your height (correct BMI for age).
4. Get sufficient rest and sleep.
5. Manage Stress.
6. Avoid smoking and alcohol.
7. If there are elders in the family with hereditary non-communicable
diseases, you must adapt a healthy life style to avoid risks as early
as possible.
8. Members of families with a history of non-communicable diseases
must get themselves examined regularly from early days of their
lives.
9. If there is a history of non-communicable diseases in your family
or if there are any factors that would lead to such diseases (eg:obesity)
seek medical advice at least once a year.
10. As non-communicable diseases often do not show any signs or
symptoms, it is advisable to get yourself medically examined from
time to time.
172
Figure 15.4
Now we know....
Non-communicable diseases are diseases caused by changes in the
different processes of the body and are not transmitted from one to
another.
These can be grouped as acute and chronic non-communicable diseases.
These diseases can be caused by factors that cannot be changed like age
and genetic conditions as well as those that can be changed like harmful
life styles.
Such diseases can cause the patient and his family various problems.
To prevent non-communicable diseases you must lead a good life style.
173
1. Name five chronic non-communicable diseases.
2. List three acute non-communicable diseases.
3. Write four factors that cause non-communicable diseases but can be

changed.
4. List three factors that cause non-communicable diseases that cannot

be changed.
5. Write four ways in which you can prevent non-communicable

diseases.
174

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Sri Lanka Matha

tneúks wms fjuq fidhqre fidhqßfhda

ieug u fu;a lreKd .=fKkS

Message from the Hon. Minister of Education

I congratulate you to enjoy the benefits of free education and bloom as an

Akila Viraj Kariyawasam

The educational objectives of the contemporary world are becoming more

Direction - W. A. Nirmala Piyaseeli

Co-ordination - Amila Rupasinghe

2. Wasantha G. N. Amaradiwakara - President (Retired),

3. Dhammika Kodithuwakku - Senior Lecturer

4. Renuka Peiris - Director of Education

5. Anura Abeywickrama - Assistant Director of Education

6. Dr. Neelamani Hewageegana - Consultant (Medical Administration),

7. Dr. Ayesha Lokubalasooriya - Consultant (Community Medicine),

8. Amila Rupasinghe - Assistant Commissioner

5. D.M. Gunapala - Teacher Service, Dharmaraja Vidyalaya, Kandy

6. Kamala Gunawardhena - Director of English (Retired)

2. V.P. Ranaweera - Musaeus College

1 Let us build a healthy family environment 1

2 Let us experience love and protection 13

3 Let us engage in folk games 28

4 Let us play volleyball 39

5 Let us play netball 49

6 Let us play football 56

7 Let us learn correct posture 64

8 Let us train for athletics 75

9 Let us develop healthy eating habits 82

10 Let us discover our body 103

11 Let us balance our emotions 121

12 Let us respect the rules, regulations and ethics in sports 131

13 Let us develop our physical fitness 140

14 Let us get ready for adolescence 156

15 Let us prevent non-communicable diseases 168

Promotion of family health

A healthy physical, mental and social environment is vital for a healthy

Features of a healthy family environment

2 For Free Distribution.

• Maintaining electric wires and plug bases with proper covering.

Creating a pleasant environment free of harassment and exploitation

4 For Free Distribution.

The different groups in our society can be collectively identified as the

1. Good interpersonal relationships

Good interpersonal relationships

For Free Distribution. 5

Duties and responsibilities

Unity and respect

6 For Free Distribution.

A healthy spiritual environment will promote physical and mental

Steps taken to promote family health

Family health promotion can be done under five main themes.

For Free Distribution. 7

Reduce (the amount of waste)

• Categorizing and disposal of waste according to its nature

Let us put it into practice

8 For Free Distribution.