TalentJR

Unit 2: Physical and Motor Fitness – Class 7 Physical Education Chapter 2 Notes & NCERT PDF

Class 7Physical Education and Well-beingChapter 2NCERT book: Khel Yatra - Physical Education and Well-being Class 7

Notes and a simple summary of Chapter 2 of the NCERT Class 7 Physical Education and Well-being book, with the official chapter PDF, flashcards, an MCQ quiz and an AI tutor for your doubts.

🎧 Listen to the content

Unit 2: Physical and Motor Fitness

Introduction

This unit focuses on improving heart health, muscular strength and agility through structured games. You improve running, jumping and movement skills, learn why warm-up and cool-down prevent injury and help muscles recover, feel how large muscle groups work, and play traditional games from different regions of India. The unit has ten activities (MF-1 to MF-10) and ends with fitness tests.

Key Ideas

MF-1: Set It Up, Knock It Down – Personal Goal

  • Mark an area of about 20 by 10 metres and scatter markers (more markers than students), half facing up and half down.
  • Team 'Markers Up' flips markers up; team 'Markers Down' flips them down. Each round lasts 2 minutes.
  • Play an odd number of rounds; after each round every student sets a higher personal goal for flips.
    • Pop Up: Always set realistic but challenging goals.

    MF-2: Dhaan Ki Bori – Own Body Weight as Resistance

  • In pairs, a carrier runs with a rider on their back to the finishing line; roles switch for the return.
  • Builds strength, balance and coordination. Circle Time lists activities that work against gravity, like pull-ups or holding a plank.

    • MF-3: Caterpillar Race – Working with Others

  • Team members sit in a line and hold the ankles of the student behind; the team slides forward together like a caterpillar.
  • The first team to cross the line with everyone still connected wins.
    • Pop Up: Coordinated movements improve efficiency.

    MF-4: Count and Connect – Types of Resistance

  • Students move around a circle as the teacher instructs (frog jump, run anti-clockwise). When a number is called, they form groups of exactly that number.
  • Those left out sit inside or do a fun challenge (like 10 burpees) and rejoin.
  • Different actions (jumping, turning, running against the wind, swimming) give different resistance.

    • MF-5: Skipping Race – Good Technique and Form

  • Lanes of 20 to 40 metres; relay teams skip the distance, alternating feet, and hand the rope to the next teammate.
  • Circle Time links technique with ease and speed of movement.

    • MF-6: Atya-patya – Prerequisites for Playing

    A traditional Bhartiya tag-and-running game of agility and strategy (similar games such as Dariya Bandha are played elsewhere).

  • Runners try to cross all nine lanes without being tagged; defenders stand in lanes and move only sideways; one defender may move in the centre lane.
  • Runners score a point for each lane crossed. The game has 4 innings of 7 minutes each, two for each team.
    • Pop Up: Prerequisite skills (like changing direction while running) reduce injuries and help you play better.

    MF-7: Food for Health – Make Your Own Plate

  • A chase game: 'type of food' players (Protein, Fats, Carbohydrates and junk food) chase their 'sources' (soyabean, bread, butter, pizza, etc.).
  • Food guidance in the book: make half your grains whole, vary your veggies (dark green and orange ones), focus on fruits (go easy on juices), get calcium-rich foods (low-fat milk products or lactose-free options), and go lean with protein (fish, beans, peas, nuts, seeds; bake, broil or grill).
  • Lead-up: a food antakshari naming regional foods, their type and source. Circle Time: paint a thali with local dishes showing a balanced diet.

    • MF-8: Dapo Nyarka Sunam – Feeling the Muscles

    Bamboo wrestling played by tribes of the Northeast states.

  • Two students grip a bamboo stick and try to push the opponent out of the marked circle or off balance, using footwork, body position and leverage.
    • Pop Up: There are approximately 630 muscles in the human body.

    MF-9: Madhu and Manu – Agility

  • Two teams face each other about 5 feet apart; the leader calls 'Ma-a-a-dhu' or 'Ma-a-a-nu' and the called team chases the other to its goal line. Caught students join the other team.
  • Variations: Toe-to-toe, Red and Blue card, Nouns and Verbs, Odd and Even dice.
    • Agility is the ability to quickly change body position, vary speed, keep balance and react swiftly.

    MF-10: Skipping Song – Cardiovascular Endurance

  • A skip combines two locomotor skills – a step and a hop – with an uneven rhythm (more stress on the step), like a gallop.
  • Skip as long as you can without a break; music can help rhythm.
    • Pop Up: Long-duration activities strengthen your heart and lungs.

    Activities & Drills – Fitness Tests (Assessment)

    Record a baseline, set a goal, then retest:

  • Agility: T-Test (goal: improve by 1–2 seconds)
  • Cardiovascular endurance: 600-m Run/Walk (improve by 10–20 seconds) or 3-Minute Step Test (lower heart rate over time)
  • Strength and muscular endurance: push-ups and squats (maximum in 1 minute), plank hold
  • Flexibility: Sit-and-Reach Test
  • Speed: 50-metre sprint (improve by 0.2–0.5 seconds)

    • Safety First

  • Always warm up and cool down to prevent injury.
  • In Dhaan Ki Bori and Dapo Nyarka Sunam, move with control; stay inside the marked area.
  • Be gender-sensitive when touching a partner to feel muscles.

    • Key Terms

  • Motor fitness (गतिक फिटनेस)
  • Agility (फुर्ती)
  • Cardiovascular endurance (हृदय-श्वसन सहनशक्ति)
  • Muscular strength (मांसपेशीय शक्ति)
  • Flexibility (लचीलापन)
  • Resistance (प्रतिरोध)
  • Gravity (गुरुत्वाकर्षण)
  • Baseline (प्रारंभिक माप)
  • Macronutrients (वृहत् पोषक तत्व)
  • Balanced diet (संतुलित आहार)
  • Locomotor skill (गमन कौशल)
  • Innings (पारी)

    • Fun Facts / Indian Connections

  • Atya-patya, Dhaan Ki Bori and Dapo Nyarka Sunam are traditional Indian games; Dapo Nyarka Sunam comes from the Northeast.

    • Common Mistakes

  • Setting goals that are too easy or impossible – goals should be realistic but challenging.
  • Moving forward in Atya-patya as a defender – defenders may move only sideways.
  • Skipping warm-up before fitness tests.

    • Check Yourself

  • What does a lower heart rate in the 3-Minute Step Test show over time?
  • How is agility different from speed?
  • Name the three macronutrients used in Food for Health.

    • 💡 Key Learning Points

    • ✓Fitness includes agility, cardiovascular endurance, strength, flexibility and speed, each measured by a specific test.
    • ✓Setting realistic but challenging personal goals helps you improve round after round.
    • ✓Your own body weight and actions like jumping or running against the wind create resistance that builds strength.
    • ✓A balanced diet includes whole grains, vegetables, fruits, calcium-rich foods and lean protein; protein, fats and carbohydrates are macronutrients.
    • ✓Traditional games such as Atya-patya and Dapo Nyarka Sunam build agility, strength and strategy.

    👨‍🏫 Teaching Tips

    • →Use cones or bottle caps as markers for Set It Up, Knock It Down and let students record their personal flip goals.
    • →Pair students of similar size for Dhaan Ki Bori and demonstrate a safe carrying position first.
    • →Draw the nine Atya-patya lanes with chalk and walk through the sideways-only rule for defenders.
    • →Bring food packets or pictures for Food for Health so students can classify foods as protein, fat or carbohydrate.
    • →Show a real bamboo stick grip and a clearly marked circle before Dapo Nyarka Sunam.
    • →Record each student's baseline fitness test results in a notebook and retest after a few weeks.
    • →Use music for the Skipping Song to help students find a rhythm.

    📋 Assessment Questions

    1. Can the student name the test used for agility, cardiovascular endurance, flexibility and speed?
    2. Can the student explain how resistance changes the difficulty of an activity?
    3. Can the student plan a balanced thali using local dishes?
    4. Does the student set and review personal goals realistically?
    5. Can the student explain the rules of Atya-patya?

    Ask the AI tutor about Class 7 Physical Education and Well-being Chapter 2

    Get question answers, important questions, a quick MCQ quiz or a simple explanation of “Unit 2: Physical and Motor Fitness”. Free — sign in with Google.

    How the AI tutor works →

    👩‍🏫 Class 7 Physical Education and Well-being classes near you — online or at home

    Prefer a real teacher? TalentJR teachers take live online classes anywhere in India and visit homes in selected cities. Tell us what you need and our team will call you with timings and fees.

    • Live online classesSmall groups or 1:1 with a teacher, from home, any city.
    • Teacher at homeA TalentJR teacher visits your home (selected cities).
    • At a centreClasses at a TalentJR partner centre near you, where available.

    Keep learning

    All chapters in Khel Yatra - Physical Education and Well-being Class 7

    1. 1. Unit 1: Foundational Basis of Physical Education and Well-being
    2. 2. Unit 2: Physical and Motor Fitness
    3. 3. Unit 3: Fundamental Skills of Sports — Badminton
    4. 4. Unit 4: Fundamental Skills of Sports — Football
    5. 5. Unit 5: Fundamental Skills of Sports — Kabaddi
    6. 6. Unit 6: Yoga