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1. Fitness

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Fitness
Fitness is achieved by regular exercise, proper diet, and adequate rest.
However, your level of fitness may vary time. Indeed, at any point in time, you
may be fit in one respect, but not especially fit in another. For example, you
may have good muscular strength but weak cardio-respiratory fitness. You may
also decide at different times to work on improving your level of fitness in one
area of another.
It is helpful to think of the term 'fitness' as having two dimensions. One
pertains to overall health; the other focuses more on perform and skill. If you
are generally 'health fit,' then you probably look forward to a long life-all the
important body parts (heart, lungs, muscles, bones) are in good working order
and are exercised regularly.

If you are also "performance fit," you are able to call up the skills required for a
high level of involvement in a particular sport or some other kind of rigorous
physical activity.

Health Related Fitness

Fitness is such a broad term and a complex subject which can include health
and skill related fitness. Health related fitness is often divided into several
other components which form our overall health status. Health related fitness
is very important for daily life.

1. Cardiovascular Fitness (Aerobic Fitness)

This is also sometimes known as stamina and is the ability of body to
continuously provide enough energy to sustain sub maximal levels of exercise.
The circulatory and respiratory systems must work together efficiently to
provide the working muscles with enough Oxygen to enable aerobic
metabolism.
This type of fitness has enormous benefits to our lifestyle as it allows us to be
active throughout the day, for example walking to the shops, climbing stairs or
running for a bus. Some activities that build this aspect of fitness include
running, swimming, and dancing.
If we have good cardiovascular fitness then our health is also good as it helps
with:

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 • Fat metabolism
• Improved delivery of Oxygen
• Faster removal of waste products
• Decreased levels of stress

2. Muscular strength

Muscular strength is the ability to exert force or lift a heavy weight. We use it
on a daily basis, for example, in pushing or pulling a heavy door to open it.
Some activities that build strength include martial arts, football, and resistance
training.

3. Muscular endurance

Muscular endurance is the ability of muscles to work over a long period of

time, such as hitting a ball over and over again in a long game of tennis. Some
activities that build muscular endurance include wrestling, aquatics, cycling,
and marathon running.

4. Flexibility

Flexibility is the ability of the muscles to stretch. It prevents injuries when the
body is pushed beyond its usual limits, such as during a fall while
skateboarding. Some activities that build flexibility include Gymnastic, dance,
and yoga.

5. Body composition
Body composition refers to the distribution of muscle and fat throughout the
body. A healthy body composition means that the body has enough fat to
provide it with energy and enough muscle to perform a variety of activities. Of
course, this aspect of fitness focuses on whether one is generally maintaining a
healthy weight range, regardless of actual physical appearance.

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Skill-related fitness
In the context of physical activity, a skill is the ability to do something
efficiently and well. For example, skilful activity at serving in tennis or a jump
shot in basketball.

Skills are developed over time with practise. Learning how to perform a
particular action better also develops patience and discipline. While health-
related fitness focuses on "core health" (the heart and lungs, muscular
strength and endurance, flexibility, and body composition), skill-related fitness
usually centres on the following six components:

1. Agility

Agility is the ability to change direction rapidly and accurately. In the same
way, to change the body's position efficiently, and requires the integration of
isolated movement skills using a combination of balance, coordination, speed,
reflexes, strength, endurance and stamina. Activities that a need agility include
dancing, soccer, and volleyball.

2. Balance

Balance is the ability to maintain equilibrium when moving or standing still,

such as the ability to avoid falling over when playing racquetball or even when
just walking a straight line. Activities that build balance include yoga, skiing,
and Gymnastics.

3. Coordination

Coordination is the ability to combine balance and agility while moving. Doing
two unrelated tasks at the same time that is such as running and dribbling a
basketball, takes coordination. Sports that build up coordination include
hockey, handball, and Gymnastics.

4. Power

Power is the ability to apply maximum effort in as short a time as possible. For
example, the start of a downhill ski race or a roundhouse karate kick need

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power to get a person or body part moving at maximum speed. Activities that
require lay-up and a swimming race start.

5. Reaction time

Reaction time is the ability to respond to a situation in as short a time as

possible. For example, in soccer or hockey, goalies are expected to react to an
oncoming ball or puck in fractions of a second. Sports that need quick reaction
time include table tennis, badminton, and karate.

6. Speed

Speed is the ability to cover a short distance as quick as possible. It is

generated by a combination of all the skills listed so far. At a competitive level,
speed is obviously the most important skill, such as in a swimming or a cycling
race. Sports that require speed include baseball, soccer, and tennis.

SELF-EVALUATION QUESTIONS TO BE CARRIED OUT WITH PARENTS OR GUARDIAN .

1. Which type of fitness do you need in your daily life?
2. What type of health-related fitness do you need for
3. What type of exercises do you usually take at your home?
4. To improve stamina, what kind of exercises can you take in your daily
life?
5. Find out what kind of sport can improve coordination skill.
6. What is your favourite sport and what fitness should need to improve
the sport skills.
7. Write down the advantages of aerobic exercises or cardiovascular fitness.

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