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Unit 2: Physical and Motor Fitness – Class 8 Physical Education Chapter 2 Notes & NCERT PDF

Class 8Physical Education and Well-beingChapter 2NCERT book: Khel Yatra - Physical Education and Well-being Class 8

Notes and a simple summary of Chapter 2 of the NCERT Class 8 Physical Education and Well-being book, with the official chapter PDF, flashcards, an MCQ quiz and an AI tutor for your doubts.

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Unit 2: Physical and Motor Fitness

Introduction

This unit links physical activity with personal development. Through relays and team games you will improve fitness, build mental toughness, practise teamwork and follow safety rules. You will also learn how obesity is classified and how to measure your Body Mass Index (BMI), then set goals and test your fitness.

Key Ideas

MF-1 Crawl to the Front – time management

  • Teams of ten. Students stand in a line, feet wide apart, one arm's distance apart.
  • On the whistle the last student crawls under everyone's legs to the front, stands and shouts "Next!".
  • The team that crosses the finish line first wins. Circle time: how to crawl and stand faster.

    • MF-2 Rock-Paper-Championship Run – perception

  • Hula hoops in a line or zig-zag, with a different-coloured hoop at the second-to-last hoop on each end.
  • Players from both teams meet in the hoops and play rock-paper-scissors. The winner moves forward; the loser goes to the back of the line.
  • Reaching the second-to-last hoop on the opponent's side scores a point. Combines running, decisions and quick reactions.

    • MF-3 Modified Triathlon – agility, balance, coordination

  • Dribble a football along a 10-metre zig-zag course of cones.
  • Balance an object on your head (cardboard, copy or bag) going back – if it falls, stop and replace it.
  • Crawl with the object on your back to the finish, then run the ball back to a teammate.

    • MF-4 Pass, Sit, and Score – muscle involvement

  • Teams of six. The passer throws to each student in turn; each returns the ball and sits down.
  • After the last return, the passer turns and kicks at the goal. Everyone gets to be passer; the team with most goals wins.

    • MF-5 Crab Crawl Ball Relay – core muscles and gravity

  • Teams of ten in the crab position (hands and feet on the ground, belly facing upwards).
  • The ball is rolled underneath each body to the front; the front student runs to the back and continues.
  • Teacher introduces core muscles: rectus abdominis, external oblique, internal oblique, quadratus lumborum, multifidus.
  • Circle time: the role of gravity in holding the crab position.

    • MF-6 Hitting Running Target Game – inclusion

  • 6–10 markers make a rectangle. A roller rolls a large target ball between two parallel lines, calling "gool-gool" (or "going-going").
  • Throwers stand 5–10 metres away and try to hit it with tennis balls.
  • Wait for the "OK" signal before collecting balls.
  • Adaptations for children with disabilities: a ball that makes noise for limited vision; rolling or underhand throws for limited grip.

    • MF-7 Kick Volleyball – techniques and strategy

  • Two teams of 5–6, net at 2–3 feet. The ball is kicked, not hit, over the net.
  • Up to three touches per side. Play 10–15 minutes, switching teams every 5 minutes.

    • MF-8 Ropeless Tug of War – cooperation

  • Teams of similar height/weight stand about one foot from a centre line. Each holds the waist of the person in front; the front students hold each other's elbows.
  • Pull the opponent past the centre line. Breaking the chain loses the game. No jerky movements.
  • Pop Up: Social loafing – putting in less effort in a group. Social facilitation – performing better when others are present.

    • MF-9 Swāsthya Dauḍ – metabolism and BMI

  • A circle split into a playing zone and an exercise zone with an "exercise" cone.
  • Denner 1 = unhealthy food; Denner 2 = the will to avoid exercise.
  • Running = high metabolism; after a first tag you may only jog (moderate); after a second, only walk (low). Touching the exercise cone untagged restores running.
  • Denners change every ten minutes.
    • BMI = weight (kg) ÷ [height (m)]²

    BMI classification (kg/m²):

  • Underweight: below 18.5
  • Normal: 18.5 – 24.9
  • Overweight: 25 – 29.9
  • Obese Class I: 30 – 34.9
  • Obese Class II: 35 – 39.9
  • Obese Class III: above 40

    • Worked example: 45 kg and 1.5 m tall → 45 ÷ (1.5 × 1.5) = 45 ÷ 2.25 = 20 kg/m² → Normal.

    Fitness Assessment (baseline → goal → retest)

  • Agility – T-Test: 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 & muscular endurance: push-ups in 1 min (+3–5 reps), squats in 1 min (+5–10 reps), plank hold (+10–15 s).
  • Flexibility – Sit-and-Reach: improve by 1–2 inches.
  • Speed – 50 m Sprint: improve by 0.2–0.5 seconds.
  • Balance – Stork Balance.

    • Safety First

  • Match tug-of-war teams by size and strength; use legs and body weight, not arms alone.
  • Always give a signal before students collect thrown balls.
  • Control your kicks in Kick Volleyball.

    • Key Terms

  • Body Mass Index (BMI) – weight ÷ height² (शरीर द्रव्यमान सूचकांक)
  • Obesity – excess body fat (मोटापा)
  • Metabolism – the body's use of energy (चयापचय)
  • Agility – quick change of direction (फुर्ती)
  • Core muscles – trunk/abdomen muscles (कोर मांसपेशियाँ)
  • Perception – understanding what you sense (प्रत्यक्षण)
  • Social loafing – less effort in a group (सामाजिक आलस्य)
  • Social facilitation – better performance with others present (सामाजिक सुगमता)
  • Cardiovascular endurance – heart-lung stamina (हृदय-श्वसन सहनशक्ति)
  • Flexibility – range of motion (लचीलापन)
  • Inclusiveness – making games open to all (समावेशिता)

    • Fun Facts / Indian Connections

  • The Hitting Running Target Game is a traditional Indian target game adapted for today.
  • Swāsthya Dauḍ means "health run".

    • Common Mistakes

  • Squaring the weight instead of the height in BMI – only height (in metres) is squared.
  • Using height in centimetres in the BMI formula – convert to metres first.
  • Pulling with jerks in tug of war – it is unsafe and against the rules.
  • Treating a lower heart rate in the step test as bad – over time it shows better fitness.

    • Check Yourself

  • Calculate BMI for 54 kg and 1.5 m. (54 ÷ 2.25 = 24 → Normal)
  • What do Denner 1 and Denner 2 represent in Swāsthya Dauḍ?
  • Name the five core muscles listed in the Crab Crawl Ball Relay.
  • Explain social loafing and social facilitation with an example.

    • 💡 Key Learning Points

    • ✓Team games like Crawl to the Front and Rock-Paper-Championship Run build fitness, quick decisions and teamwork.
    • ✓Core muscles (rectus abdominis, obliques, quadratus lumborum, multifidus) hold the body against gravity.
    • ✓BMI = weight (kg) ÷ height (m)²; 18.5–24.9 is normal, 25–29.9 overweight and 30+ obese.
    • ✓Unhealthy food and avoiding exercise lower metabolism; exercise restores it (Swāsthya Dauḍ).
    • ✓Fitness is tracked by baseline tests (T-Test, 600 m, push-ups, sit-and-reach, 50 m sprint, stork balance), goals and retests.

    👨‍🏫 Teaching Tips

    • →Time Crawl to the Front twice and let teams plan a faster crawling method between attempts.
    • →Name each core muscle while students hold the crab position so they feel where it works.
    • →Use a noisy ball and allow underhand throws to show how the Hitting Running Target Game includes every child.
    • →Discuss social loafing and social facilitation right after Ropeless Tug of War using real observations.
    • →Have students calculate their own BMI with a calculator, converting height to metres, and keep results private.
    • →Run the fitness tests at the start and end of the term so students can see their own improvement.
    • →Rotate the denners every ten minutes in Swāsthya Dauḍ and link each tag to a real lifestyle choice.

    📋 Assessment Questions

    1. Can the student compute BMI correctly and classify the result?
    2. Can the student explain what each denner represents in Swāsthya Dauḍ?
    3. Can the student name at least three core muscles?
    4. Has the student recorded a baseline and a realistic goal for each fitness test?
    5. Can the student describe one way a game was adapted for children with disabilities?

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    Keep learning

    All chapters in Khel Yatra - Physical Education and Well-being Class 8

    1. 1. Unit 1: Foundations of Physical Education and Well-being
    2. 2. Unit 2: Physical and Motor Fitness
    3. 3. Unit 3: Fundamental Skills of Sports — Athletics
    4. 4. Unit 4: Fundamental Skills of Sports — Table Tennis
    5. 5. Unit 5: Fundamental Skills of Sports — Volleyball
    6. 6. Unit 6: Yoga