By- Ms. B.

K
Health & Wellness
 “Physical Fitness is the ability to perform moderate-to-
vigorous levels of physical activity without undue fatigue
and the capacity of maintaining each ability throughout
life”.
-American College of Sports Medicine (1990)

 “ Physical fitness is the ability to carry out daily task

efficiently with enough energy left over to enjoy leisure
time pursuit and to meet unforeseen emergencies”.
-President’s Council on Physical Fitness and Sports
 Components
of Fitness

Health Skills
Physiological
Related Related
Components
Components Components
 • Extent in which
MUSCULAR muscle can exert
force
STRENGTH • Eg- push-ups
• Ability to move
joints through a full
FLEXIBILITY range of motion
• Eg- Yoga
• Ability to move one’s
heart to deliver
CARDIOVASCULAR blood to working
ENDURANCE muscles.
• Eg- swimming

STRENGTH • Muscle ability to

perform a maximum
ENDURANCE contracture time
after time
 • Ability to quickly change direction & position of the body
AGILITY • Eg- Batsman

• Ability to maintain equilibrium while moving or standing

BALANCE • E.g.- Gymnast

• Ability to exert maximum muscular contraction instantly

POWER • E.g.- Jumping

• Quickness of movement of limb

SPEED

• Time between stimulus & beginning of reaction

REACTION
TIME • E.g.- when the starting gun goes in the race
Metabolic • Blood sugar level
fitness • Glucose tolerance

Morphologi • Body fat content

cal fitness • Body circumference

Bone • Related to bone

integrity mineral in bone tissue
IMPROVED • Reduced cholesterol level
HEALTH • Weight loss

IMPROVED • More energy

SENSE OF
WELL-BEING • Less stress

IMPROVED • Weight Loss

APPEARANCE • Improved Posture

INCREASED •Less Frequent Injuries

STAMINA •Increased Productivity
Wellness is not merely the absence
of disease or infirmity
Wellness is the conscious and
deliberate effort to maintain and
improve one’s health by engaging in
regular exercises and performing
yoga exercises, taking balanced and
healthy diet.
Physical Wellness •Recognizing the need for and incorporating nourishing foods,
physical activity, healthy foods and sleep on a regular basis, along
with attending regular doctor visits and minimizing risky behaviors
such as drug and alcohol abuse.

Emotional •Being attentive to your own thoughts, feelings and behaviors,

Wellness whether positive or negative and coping and accepting them
accordingly.

Intellectual •Participating in lifelong learning and challenging the mind such as

Wellness making responsible decisions and exploring new ideas and
different point of view.

Environmental •Realizing how decisions and actions impact the environment we

Wellness live in.
Occupational •Obtaining personal fulfillment from the work one do &
Wellness performing with honesty, enthusiasm on a regular basis
Financial Wellness •Having the ability to live within your means, including forming a
healthy relationship with money and identifying ways to manage
it.
Spiritual Wellness •Finding & developing meaning in life
It is essential for overall well-being
Regular physical activity has
numerous benefits
Exercise can improve both physical &
mental health
 Increased use of food for the body
 Controlled weight of the body
 Combating health conditions & diseases
 Emotional Uplift
 Improvement in digestive system
 Building up muscular strength & endurance
 Boosting energy
 Improvement in Brain Health
 Improvement of learning and academic
performance
 Promoting of Longevity
 Physical • Getting adequate sleep (7-8 hours per night)
• Replacing sugar drinks with juices & sports drinks
Wellness with water

Emotional • Practicing meditation on a daily basis

• Listening to others emphatically
Wellness
Social • Balancing social and personal life
• Being open minded to new experiences and people
Wellness
Intellectual • Managing time in most judicious way
Wellness • Coping with stress and practicing mindfulness
Environment • Eating locally made food
• Saving water, using jute bag instead of plastic bags
Wellness

Occupational • Gaining a variety of experiences to expand learning

• Managing time and energy to maintain a balance between
Wellness work and personal life

financial • Assessing one’s family income and expenditure

• Investing some money or mutual funds
Wellness

Spiritual • Studying religious scriptures

Wellness • Having an open discussion about values with friends, partner

or family members
CRICKET

KABADDI

HOCKEY

SOCCER

BADMINTON

TENNIS

BASKETBALL
 Physical Fitness
 Improving Hand-eye coordination
 Flexibility
 Team skill

 Ensure respiratory health as it involves

controlling breath
 Improve blood circulation
 Promote team spirit
 Help in stress reduction
 Speed
 Promotion of team spirit
 Manage weight
 Promote mental toughness as it is intensive
sport that burns calories, aids weight loss and
weight management.

 Lowers body fat and improve muscle tone

 Helps to increase skills in concentration,
persistence and self- discipline
 Promote team work & sharing
 Increases muscle & bone health
 Boost heart & lungs health
 Strengthen muscles
 Improve stamina & increase the endurance

 Improve mental focus as it require

attention & acting quickly
 Builds flexibility of muscles & body parts
 Improve physical fitness
 Improves physical fitness
 Improve muscle power of the leg
 Builds flexibility of muscles & body parts
 Improve mental focus as it requires greater
focus to react quickly

 Building muscle of leg and arms

 Developing agility & balance
 Improves flexibility of the body
 WHO proposes individuals to indulge in any
kind of a moderate intensity exercise for at
least 150-300 minutes per week.
 Inactive people should ‘start small and build
up’ by beginning with lower-intensity
activities and progressively increase
frequency and duration of their activities.
Physical Activity Pyramid
Level 1: Lifestyle Physical Activities
 The bottom level of the physical activity pyramid
contains simple exercises and moderate physical
activities that are likely already part of one’s daily life
but are critically important to maintain on a regular
basis. Eg - Walking to the store, mopping the floor,
doing other household chores.
 The recommended time for Level 1 is 30 minutes a
day for 10 minutes at the time at least 5 times a week
(habitual)
Level 2: Active Aerobics and recreational activities
 The middle levels consist of aerobics and recreational
activities. It includes the following - aerobics dances,
stretching for flexibility, and muscle fitness exercises,
biking, hiking, dance sessions, jogging, and playing
certain sports.
 The goal is to complete these activities around three
to five times each week (30- 45minutes or longer)
Level 3: Flexibility and muscle fitness activities
 The activities at Level 3 are the higher intensity
workouts, weight training, and calisthenics. One should
spend two or three days per week. Duration
recommended is 2 to 3 times a week (30-45minutes
longer)
Level 4: Inactivity
 The top of the physical activity pyramid depicts
sedentary behaviours that need restriction, such as
watching television or sitting at a desk, texting,
playing video games etc.
 When done in excess, these types of behaviours have
been linked to adverse health outcomes. The goal here
is to recognize those behaviours and replace them with
physical health activities found at the base of the
pyramid. As minimal times as possible is what is
recommended.
 Creating a healthy environment
 Encouraging healthy eating & physical
activity
 Establishing a bedtime routine & sleep
hygiene
 Supporting children’s emotional & social
development
 Following recommended vaccination
schedule
 Being role model for their children
 Disciplining child with love & care
 Modeling health behavior of children
 Building community gardens & sports club
 Influencing public & politicians
 Organizing different sports and fitness
functions and camps
 Taking part in community clean-up drive
 Spreading awareness about health &
wellness
 Guiding younger generations
 Fundraising for sports and wellness
activities
 Building schools, colleges and health clubs
 Ayushman Bharat & Poshan Abhiyan-
Health Assurance and Nutrition Security
 Swacch Bharat Mission- Improve Health
and Hygiene
 Khelo India and Niti Aayog Sports-
Upgrade and established sports
infrastructure and facilities
 National Health Policy, 2021- Culture of
Sports and Fitness among youth.