Physical Exercises and Health

Train safely and understand what exercise does to your body: manage risk, heat, hydration and hygiene in a PE session and give first aid under the ERC 2025 guidelines; use heart-rate zones to plan activation, balance and flexibility work; explain how strength, speed, endurance and relaxation training change the body; and measure your own activity against the WHO 2020 guidelines.

2

Rwandan Traditional Games

Practise and analyse Rwandan traditional games and dances at Senior 4 level: the running, jumping and wrestling games guhana ubute, Sebutimbiri and gukirana with safe school rules and the physics of the jump; the aiming and thinking games kumasha, intembe and igisoro, with scoring statistics and the arithmetic of sowing; and the intore dance, inscribed by UNESCO in 2024, performed to the drums in a troupe.

3

Floor Gymnastics Exercises

Refine the floor skills of earlier years and understand the mechanics behind them: forward and backward roll variations and why a tight tuck speeds rotation (I = mk², L = Iω); a straight, controlled handstand held by finger pressure against the turning effect of the weight; and the tripod headstand built on a triangle base, with safe progressions, spotting, exits and first aid for a suspected neck injury (ERC 2025).

4

Athletics Techniques

Develop running technique and tactics under the current World Athletics Technical Rules: baton exchanges in the takeover zone and how to place a check mark; hurdle distances, heights, rhythm and the rules of clearance; pacing, positioning and lap splits in the 800 m and 1500 m; and the training, pacing, hydration and heat safety of long-distance running, from the 5000 m to the Kigali International Peace Marathon.

5

Football Techniques

Refine the techniques of football under the IFAB Laws of the Game 2026–27: passing with the right surface and weight into open passing lanes; controlling the ball and running with it at speed, with the physics of a soft first touch; juggling to train touch and coordination; shooting with power and placement, and the angle a striker sees; and goalkeeping skills, positioning and the laws that apply only to goalkeepers.

6

Volleyball Techniques

Refine the three techniques that decide most volleyball rallies, under the FIVB Official Volleyball Rules 2025–2028: serving (types, technique, the rules of Rule 12 and the projectile motion that decides whether a serve is in); reception and passing (the forearm and overhead passes, the angle of the platform and how to rate a pass); and blocking (footwork, timing, reach and the faults of Rule 14).