Q.Good flexibility can improve sports performance and reduce the risk of injury. Learn static and dynamic flexibility exercises in school with the help of your physical education teacher or coach and practice them. Teach the same to your friends in your neighbourhood and increase the number of exercises and repetitions with time. Prepare a small project with pictures for the same and submit it to your school as a SEWA project.

This is a learn-practice-teach community project with no single fixed answer — what follows is a model structure for the SEWA project. …

This activity directly applies the chapter's own Types of Flexibility: static stretching (holding a position while standing, sitting or lying still — e.g., a seated hamstring stretch held 10-30 seconds) and dynamic stretching (controlled movement, usually of the legs and arms — e.g., leg swings, arm circles, walking lunges).

Suggested structure for the project:

1. Learn 3-4 static and 2-3 dynamic exercises from your PE teacher/coach, following the chapter's Slow Stretching and Slow Stretch-and-Hold methods (hold 6-8 seconds, building to about 30 seconds for improving flexibility).

2. Practise them yourself for a week, photographing correct form. …