PHYSICAL

EDUCATION

Unit 5 Physical Fitness, Health & Wellness

Date - 25 Aug 2022
 Meaning & Importance of Physical Fitness, Wellness & Lifestyle Wellness,
Health and Physical Fitness
 Components of physical fitness and Wellness
 Components / Dimensions of Wellness, Health and Physical Fitness.
 Components of Health related fitness.
 Traditional Sports & Regional Games for promoting wellness
 MEANING OF WELLNESS
 The state of being healthy and free from disease.
 Wellness is the capacity of an individual by which he leads a
balanced life.
 DEFINITION
 “The quality or state of being healthy” is called Wellness.
 Wellness is a continuous and thoughtful process to stay
healthy and achieve total wellbeing.
 It is a positive and ideal state of an individual which is reflected
in day to day work, contribution to society and having
a healthy quality of life.
 MEANING OF HEALTH
Health is a state of complete physical mental and social well being. Its not
only the absence of disease. ​ A person is said to be healthy when he/she is
free of any type of disease (infectious/deficiency), when he/she is mentally
happy and healthy and when his/her social relationships are healthy in a
society.
 WHO - “Health is a state of complete physical, mental, and social well-
being and not merely the absence of disease or infirmity.”
 IMPORTANCE OF HEALTH
Health is important to live life to the fullest.
When a person leads a healthy lifestyle, the body remains healthy and
the mind is active and fresh.
Living a healthy life would extend longevity and also regenerate the
body and mind.
Having good health is of core importance to human happiness.
 Eat a healthy diet.
 Consume less salt and sugar.
 Reduce intake of harmful fats.
 Avoid harmful use of alcohol.
 Don't smoke.
 Be active.
 Check your blood pressure regularly.
 MEANING OF PHYSICAL FITNESS
 Physical fitness means the capacity to do the routine work
without any fatigue or exertion and after doing the work the
person has power to do some more work & recovery is quicker.
 The degree to which one is healthy and strong.
“Physical activity – Body movement that is carried out by the
skeletal muscles and requires energy”.
 DEFINITION
 “Physical fitness is the human body’s ability to move with desired
speed, balance, agility, and strength gained through proper
exercises and nutrition”. - Don Hoskin
 Successful adaptation to the stresses of one’s life style. - Dr. Kroles
 “ It is the ability of a person to do daily routine work without
fatigue”. - Webster Encyclopedia
 IMPORTANCE OF PHYSICAL FITNESS & WELLNESS
 Significant for leading a happy and well-balanced life.
 Strong Muscular and Skeletal system.
 Individuals tend to have low resting Heart rate.
 Play a key role in improving mental health.
 Its necessary for all (common as well as sportspersons).
 Helps in doing daily base activities which are required through out
the day.
 Improving posture & personal appearance (Changing one’s lifestyle).
 Children, who include physical fitness in early life are likely to remain
active in future and helps to manage stress.
 Development of Social qualities.
 Prevents premature ageing.

Swami Vivekananda said:

Today we don’t need Bhagwat Geeta, but Foot ball fields.
 MEANING OF LIFESTYLE
 “A way of life or style of living that reflects the values and
attitudes, the living conditions, behaviour, and habits of a person
and group that are typical of them or are chosen by them’.
 In fact “Lifestyle is a way a person leads his/her life”.
 DEFINITION
 "A way of life or style of living that reflects the attitudes and
values of a person or group.“ - American Heritage
 "Life style is manner of living that reflects the person's
values and attitudes."
 IMPORTANCE OF HEALTHY / POSITIVE LIFESTYLE
 As a matter of fact, many health problems can be prevented or
at least their occurrence can be postponed by having a healthy
lifestyle. A healthy or positive life style is really very important
for all of us in the following ways :-
 Increases the level of Physical fitness.
 Increases the level of Energy.
 Increase the Longevity.
 Improves Postures.
 Helps in reducing Depression.
 Helps in coping with Stress.
 Helps in preventing Cardio - vascular diseases.
 CONCLUSION
Physical fitness is important for an individual at every stage and in every
walk of life, which implies good education, satisfactory occupation,
social status and happiness. Physical fitness gives distinct advantages
to a person in this competitive world.
 Healthy lifestyle keeps our body away from Life Style Diseases such as
Cancer, Diabetes, Blood pressure, Hypertension, Back pain.
 Make notes on the portion completed in this session.
 Go through the available material and make notes in your
own word.
 Q.1 What do you mean by Health? Explain it.
 Q.2 Define Physical Fitness and Wellness in detail.
 Q.3 What is Physical Health? How can you develop it?
 MENTAL
WELLNESS
OCCUPATIONAL ENVIRONMENTAL
WELLNESS WELLNESS

COMPONENTS
SOCIAL OF EMOTIONAL
WELLNESS WELLNESS WELLNESS

PHYSICAL SPIRITUAL
WELLNESS WELLNESS
 COMPONENTS OF WELLNESS
 Component of wellness involves the ability to carry out daily
tasks, develop cardio respiratory, muscle fitness and maintain
healthy body.
 In brief, wellness is ability to lead a well balanced life relating to
physical health, social health and emotionally balanced life.
 PHYSICAL WELLNESS
 It is the ability to carry out daily task. To be physically fit and
healthy to perform all routine works with perfection and
efficiently without fatigue or tiredness.
 EMOTIONAL WELLNESS
 Wellness requires balanced emotional life and release of emotions.
More ever it should be under control.
 Emotional wellness inspires self-care, relaxation, stress reduction and
the development of inner strength.
 It is an individual’s ability to understand and balance her/his emotions,
accept her/his own weaknesses, and respect another’s strength.
 MENTAL WELLNESS
 Mental wellness, also known as intellectual wellness.
 Is an individual’s ability to learn, evaluate, accept new ideas,
develop creative thinking, have a good sense of humor, and
promote a lifelong learning process.
 SOCIAL WELLNESS
 It is an individual’s ability to positively interact with the people of
different cultures, ages, gender, religion etc.
 Social wellness involves building healthy, and supportive
relationships.
 ENVIRONMENTAL WELLNESS
 Environmental wellness refers to respecting the environment and
natural resources.
 Pollution, dirt, and unsafe environment decay our health.
 Clean, safe and hygienically environment improves wellness.
 We should recycle the products which we use and reduce
waste and pollution.
 OCCUPATIONAL WELLNESS
Occupational Wellness is the ability to achieve a balance between work
and leisure time, addressing workplace stress and building
relationships with co-workers.
 Occupational wellness deals with satisfaction from job and career of
an individual.
 SPIRITUAL WELLNESS
 It makes the person ethically good, morally good, peaceful more
over guides the value of life.
 Individual should have beliefs, principles and values which guide
and strengthen her/him in life.
 DIMENSIONS OF HEALTH
There are three specific dimensions –
Physical, Mental and Social aspect of health and many more
such as Spiritual, Emotional etc.
 DIMENSIONS OF HEALTH
 Physical health: It can be determined by many things, but some major
components can include physical activity, nutrition and diet, alcohol and
drugs, medical self-care, and rest and sleep. It means proper use of the
body in each stage of life.
 Mental health: It includes our emotional, psychological, and social well-
being. It affects how we think, feel, and act. It also helps determine how we
handle stress, relate to others, and make healthy choices.
Mental health is important at every stage of life, from childhood and
adolescence through adulthood.
Plato’s famous statement is “A healthy mind resides in a healthy body”
Social health: It can be defined as our ability to interact and form

meaningful relationships with others. It also relates to how comfortably we
can adapt in social situations. Social relationships have an impact on our
mental health, physical health and mortality risk.
COMPONENTS OF PHYSICAL FITNESS

SPEED
STRENGTH

ENDURANCE
FLEXIBILITY

AGILITY / COORDINATIVE ABILITIES

 SPEED
 Is defined as the ability to move the body as fast as possible
(running) or it is the ability to do motor actions under given conditions
in minimum time.
 It is ability to perform movement at a faster rate or it is the ability to
perform movement in a short period of time.
 Speed refers to an individual’s ability to perform the movement
in the shortest possible time.
 It is the minimum time taken to complete the task. Examples are
100 m and 200 m sprint, ice hockey etc.
 Following are the tests to assess the speed of an individual:
20 meter dash or 30 yard dash.
 SPEED
SPEED
 Speed is basically dependent on heredity but can be improved
through proper training (Some sports require speed in short
distances & some require in long distances).
 It depends upon the white muscle fibers (fast twitch).
 It is one of the most important component for sprinting.
 TYPES OF SPEED
Required for fast response skills in games and sports which can be
measured through reflex test, sprint etc.
 Reaction ability - It is the ability to react quickly and efficiently
to a signal.
Ex - Visual signal, Acoustic signal (sound), Tactile signal etc.
 Speed of Action / Movement - It is the ability to do a single
movement in minimum time.
Ex - 80 meter or 100 meter race or dash.
 Acceleration ability - It is the ability to achieve high speed of
locomotion from a stationary position.
Ex - Long Jump start, Kho-Kho, Football, 4x10 Shuttle run etc.
 STRENGTH
 An essential element or component of physical fitness.
 It is an ability of muscle to overcome or to act against
resistance or It is an ability of muscles to overcome resistance.
- pushups etc.
 STRENGTH
 An essential component of games and sports..
 Strength can be defined as the amount of force a muscle can exert.
 It is the ability of the muscles to exert an external force
to lift a heavy weight.
 Strength needed for a sprinter to explode from the blocks is different
from the strength needed by a weight lifter,
to lift a 200 kg barbells.
 TYPES OF STRENGTH
 Static Strength –
 Where muscle exerts force but movement does not take place.
Example: Pushing wall, Pulling rope etc.
 It is the ability of muscle to act against resistance.
 It is also called Isometric Strength.
 TYPES OF STRENGTH
 Dynamic Strength –
 An individual can see movement when muscle exerts the force.
Example: Pushups, Pull-ups etc. It is also known as Isotonic
Strength because it is related with movements.
Dynamic Strength is of three types such as:
Maximum Strength. Explosive Strength. Strength Endurance
 TYPES OF STRENGTH
 Maximum Strength: The ability of muscles to overcome or to act
against maximum resistance.
 Example - Weight lifting, Power lifting etc.
 TYPES OF STRENGTH
 Explosive Strength: It is a combination of strength and speed
abilities.
 Example - Sprint start, Shot-put, Long Jump etc.
 TYPES OF STRENGTH
 Strength Endurance: It is also a product of two motor abilities.
 It is usually applied in most of the sports.
 Example - Swimming, Road cycling etc.
 It can be a form of static or dynamic strength. It can be measured
through chin-ups.
 ENDURANCE
 Endurance is the ability to do sports movements with the
desired speed without getting fatigue.
 It is the ability to maintain an activity for longer duration.
 A healthy individual can sustain physical activity for a longer
duration without any stress.
 It is one of the most important components for middle and
long distance races, and also required for major games.
 There are two types of muscle fibers that allow for both
muscular endurance and muscular strength.
 These are the fast and slow twitch fibers.
 TYPES OF ENDURANCE
Long - term Endurance (Aerobic / Cardio - Vascular Endurance) This
endurance is helpful when the activity is done for longer duration and
the intensity or speed is slower.
 It is in fact the combination of circulatory with respiratory system
which provides continuous energy for work out.
 This type of activity are of aerobic nature where speed is slow.
 TYPES OF ENDURANCE
 Short-term Endurance (Anaerobic / Muscular Endurance) This
components of endurance is helpful to perform activity for short
duration with speed.
 This is the endurance where the anaerobic type of activity is done
when the intensity or speed is very fast.
 This endurance is for shortest duration and also known as muscular
endurance, as activity is performed in absence of oxygen with the
help of stored energy in muscle glycogen.
 FLEXIBILITY
Flexibility is the ability to execute movements with a greater
range.
 Flexibility is the range of movements of joints.
 Commonly flexibility is known as stretch ability, elasticity,
suppleness, mobility etc.
 Flexibility varies from joint to joint due to its structure,
surrounding or adjoining ligaments, tendons and muscles.
 TYPES OF FLEXIBILITY
Passive Flexibility: It is ability of joint to move to its maximum range
with the help of a partner e.g. to perform stretching exercise with
external help.
Active Flexibility: It is performed without external help or self
movement of a part to maximum range. eg. stretching a joint by a
sportsman himself without any external help.
It is of two types:
Static: It is the flexibility performed from stationary position. eg.
Chakrasana, Toe touching by bending forward, Side-ward bending etc.
Dynamic: It is needed by a sports person for doing movements of longer
duration when he/she is in motion. This is required for Gymnastics,
diving etc.
 TYPES OF FLEXIBILITY
Passive Flexibility: Active Flexibility:
It is of two types:
Static: It is the flexibility performed from stationary position. eg. Chakrasana,
Toe touching by bending forward, Side-ward bending etc.
Dynamic: It is needed by a sports person for doing movements of longer
duration when he/she is in motion.
This is required for Gymnastics, Diving etc.
A Static Diving system is one where a model submerges by changing its overall
buoyancy.(Tendency of body to float or to rise when submerged in water)
Dynamic flexibility is the ability to move muscles and joints through their full
range of motion during active movement. Such flexibility helps your body
reach its full movement potential during daily activities, sports, and exercise.
 AGILITY / COORDINATIVE ABILITIES
 The ability of the body to perform movement with perfection
and efficiency is called coordinative ability.
 The accuracy of actions, rhythm, change of movement,
balance, graceful action etc all depend upon coordinative
ability.
 It is mainly neuro - muscular co-ordination that depends upon
central nervous system.
 AGILITY / COORDINATIVE ABILITIES
 It is the combination of speed, strength, endurance and flexibility
during movement.
 Kho-Kho is the best example of co-ordinate abilities. Runner runs
in zig – zag manner and an opponent chases the runner. These
abilities are inter related with motor skills.
 Make notes on the portion completed in this session.
 Q.1 Explain the component of physical fitness.
 Q.2 What is Strength ?
 Q.3 Define wellness.
 Q.4 Describe factors affecting physical fitness & wellness.
 The traditional sports and regional games are the reflection of the people
and the society and their culture.
 These are generally handed down from one generation to another.
 Earlier all the games and sports were played for recreation and
entertainment.
 It also helps in improving the wellness concept because participating in,
and organizing traditional game, helps people to improve their physical and
mental ability, induces happiness, binds them together, and improves
their habits and behavioral aspects.
 Sports build up discipline and traditional sports connect people.
 Together they build up healthy habits, behaviour, and relations, and all
these promote the concept of wellness in an individual and society in turn.
 It promotes
PHYSICAL WELLNESS, SOCIAL WELLNESS, EMOTIONAL WELLNESS,
INTELLECTUAL WELLNESS, MORAL WELLNESS.
 INTRODUCTION
Physical Fitness is the ability to perform physical activities.
 Health related fitness is related to overall fitness.
 Overall fitness can not be defined by what kind of activity is done by a
person or how long he does it.
 It is made up of five main components:
Cardio Respiratory Endurance. Muscular Strength. Flexibility
Muscular Endurance. Body Composition.
 Cardio Respiratory Endurance
According to Corbin and Lindsey "Cardio-respiratory endurance is
the ability of the body's circulatory and respiratory system to
supply fuel during sustained physical activity.“
 Cardio Respiratory Endurance
Cardio respiratory endurance activities are also called aerobic
exercises. e.g., walking, jogging, swimming, cycling, cross-
country race, climbing stairs and skipping a rope.
 Muscular Strength
 Muscular strength provide force during an activity.
 Muscular strength is the ability of the muscles to exert an
external force to lift a heavy weight.
 It is the maximal force that can be generated by a specific
muscle or muscle group.
 Flexibility
 Flexibility is the ability of a joint to move effectively through its
full range of motion without incurring pain.
 It is the range of motion around a joint or is the ability to use
your joints fully.
 Whole body flexibility cannot be tested in one go, but “sit and
reach” test is broadly used to assess the flexibility of hamstring,
hip, and lower back muscles.
 Muscular Endurance
 Muscular endurance is the ability of the muscles to exert
themselves repeatedly.
 Muscular endurance is the ability of a muscle group to execute
repeated contractions over a period of time, or maximum
voluntary contraction for a prolonged period of time.
 Muscular Endurance
 The ability of muscles to continue to perform without fatigue is
known as muscular endurance.
 Muscular endurance is the ability of a muscle or group of muscles
to repeat muscular contractions against a force or to carry on
contraction over a maximum period.
 Body Composition
 According to Corbin and Lindsex, "Body composition refers to relative
amount of muscle, fat, bone and other vital parts of the body.“
 The body composition means the amount of the fat-free body
weight.
 Lean body mass is fat-free mass of our body which covers muscle,
bone, & other tissues that make up the body except fat.
 Body Composition
There are several techniques to measure body composition.
Height and Weight. Body Mass Index. Waist-to-Hip Ratio.
Girth Circumference. Skin folds.
Bio electrical Impedance Analysis. Hydrostatic Weighing.
 Make notes on the portion completed in this session.
 Q.1 Enlist the different components of Health related fitness
and explain them in detail?
 Q.2 Describe briefly the components of health related fitness?
 Q.3 Write a short note on health related fitness.

THANK YOU…..