Grade 6 Physical And Health Education Health And Fitness – Power Notes
Power
Subject: Physical & Health Education — Topic: Health and Fitness
Class age: 11 years (Kenya)
Learning outcomes
- Define power in simple words.
- Give examples of activities that use power.
- Perform safe exercises to develop power.
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Key term: Power
Simple meaning: Power is how quickly you can use your muscles to do a strong movement — for example, jumping high or sprinting fast.
What is Power?
Power = Strength + Speed. It means using strength quickly. When you do a big, fast movement (like a long jump or a quick sprint), you are using power. Power helps in games like football, netball and in athletics events (jumps and throws).
Why Power is important
- Helps you run faster and jump higher.
- Helps you kick or throw with force.
- Makes you better in many games and keeps you active and healthy.
How to develop Power (safe exercises)
Warm-up first! Always start with 8–10 minutes of easy running, leg swings, arm circles and light stretching.
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Standing long jump (fun test): Stand with feet together, swing arms and jump forward as far as you can. Measure in metres.
Try 2–3 attempts, rest 1 minute between attempts.
- Squat jumps: Squat down, then jump up as high as possible, land softly. 2 sets × 6–8 jumps.
- Bounding or hop runs: Take big, fast hop-steps for 10–20 metres to practice explosiveness.
- Medicine ball chest throw (use a light ball): Stand a short distance from a wall or partner and push the ball fast from your chest. 2 sets × 6 throws.
- Sprint starts: From a standing or crouch start, sprint 10–20 metres focusing on a very fast first 3 steps. 3–4 reps with full recovery.
Simple tests you can do at school
- Standing long jump — measure best of 2–3 jumps.
- Vertical reach test — jump and touch a marked wall or tape.
- 10–20 m sprint — record time with a watch or phone.
Safety tips
- Do a proper warm-up and cool-down.
- Use soft ground (grass) when jumping; wear good shoes.
- Do not lift heavy weights — children should use body weight or very light balls only.
- Always have a teacher or adult watching when trying new exercises.
Classroom / field activities (fun)
- Power relay: Teams do a short sprint, squat jump, and chest pass — fast handover to next runner.
- Jump & measure: Mark your best standing long jump; compare with classmates. Encourage improvement.
- Step-and-hop race: Big bounding steps over 20 metres — the team with fastest time wins.
Quick quiz (answer below)
- What is power in simple words?
- Name one test to measure power.
- Mention one safety rule when doing power exercises.
Show answers
1) Using muscles quickly to make big movements (like jumping or sprinting).
2) Standing long jump (or 10–20 m sprint).
3) Warm up first / use soft ground / have adult supervision.
2) Standing long jump (or 10–20 m sprint).
3) Warm up first / use soft ground / have adult supervision.
Quick visual: Power meter
60% — Good power
Keep training regularly to increase the meter — practice jumps, sprints and bounding.
Teacher tip: Keep sessions short, fun and focused on correct technique. Encourage fair play and support.