UNIT-5

Physical Fitness,
Health &
Wellness
Presented By - Zaki Saudagar

CLASS 11
 CONTENTS
● Meaning and Importance of
Wellness, Health and Physical Fitness
● Components/Dimensions of
Wellness, Health and Physical Fitness
● Traditional Sports & Regional Games
for promoting wellness
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 01
Wellness, Health & Physical Fitness

Meaning & Importance

 Physical Fitness
● Physical fitness refers to the maximum functional
capacity of all systems of the body. Various people
have different viewpoints with regard to physical fitness.
● For a common person, to have a good physique is a
symbol of physical fitness, whereas for a doctor, the
proper functioning of physiological system is physical
fitness.
● In reality, physical fitness has a wider meaning. For a
common person, physical fitness means to carry out
the routine work without getting fatigued or tired and
after doing his/her work, he/she has the capacity to do
more work with quick recovery.
 Physical Fitness
Physically fit person should have enough reserve of energy
to meet the sudden demands in which a person is
unexpectedly called upon to perform activities which requires
unusual expenditure of strength, energy and adaptive ability
under unfavourable conditions.
 Wellness
● Wellness is an active process of becoming aware of and
making choices towards a healthy and fulfilling life.
Wellness is more than just being free from illness; it is a
dynamic process of change and growth.
● Wellness covers all areas of health which includes
physical, emotional, spiritual, social, environmental,
financial, intellectual, nutritional and mental wellness.
These are basically the components in one’s life that can
affect one’s overall well-being.
 Importance of Fitness & Wellness

● Quality of Life
● Proper Growth and Development
● Prevention of Diseases
● Improves Posture Physical fitness
● Improve Abilities
 Health
Health, according to the World Health Organization, is
a state of complete physical, mental and social
well-being and not merely the absence of disease
and infirmity. A variety of definitions have been used
for different purposes over time.
 Importance of Health

● Lead a Productive Life

● Prevent Diseases
● Improve Mental Health
● Improve Longevity
 02
Component of Health, Physical
Fitness & Wellness
 #
Component of Physical Fitness
 STRENGTH
It is the capacity of the whole body d
or off any of its path to exert force.

Muscular strength is the force that a

muscles or a group of muscles can
exert against a resistance in one
maximum effort

It is defined as the amount of

force a muscle or group of muscle
can exert
Types of Strength
1. Dynamic
● Maximum
● Explosive
● Strength Endurance
2. Static
Dynamic Strength
It is the ability to apply a force
repeatedly over a period of time.
Ex - Pull ups & push ups

i) Maximum Strength -

It is the ability to work against

maximum resistance.
Ex- Weightlifting, Shot Put etc

ii) Explosive Strength -

It is the ability to overcome resistance

with high speed. It is the combination
of strength & speed abilities
iii) Strength Endurance :

It is the combination of strength &

endurance abilities.
Commonly for long distance races ,
swimming , cycling etc

Static Strength
It is the ability of muscles to act
against resistance.
Also called isometric strength.
Used in weightlifting.
 SPEED
Speed is the ability to perform the
movement at a faster rate. Speed
depends on heredity but can be
developed through proper training.

It is the capacity of moving a body with

the greatest possible velocity.
1. Reaction Speed:
It is the ability to respond to a given stimulus as
quickly as possible.

2. Movement Speed:
It is the ability to do a single movement in the
minimum time. Movement speed is of high
relevance in cyclic sports e.g. jumping, throwing,
kicking etc.

3. Acceleration Speed:
It is the ability to increase speed from minimum
to maximum. This form of speed, to a great
extent, depends upon explosive strength,
frequency of movement and technique.
 Endurance
Endurance is the ability to sustain
or continue the activity.
In other words, it is the ability to resist
fatigue for a longer period.

Endurance is required for almost all

major sports. It
is one of the important components
for middle and long-distance races,
football, hockey, basketball, handball,
etc.
Types of Endurance:
1. Anaerobic Endurance or Short-term
Endurance: It is the ability to carry on
physical activities without an adequate supply
of oxygen. It is required in sports where the
energy requirement is heavy but for a short
duration. e.g. Hockey, football.

2. Aerobic Endurance or Long-term

Endurance: It is the ability to carry on
physical activities with a supply of oxygen for
energy production even when the body is
under condition of fatigue. This endurance is
helpful when the activity is done for longer
duration and the intensity or speed is slower.
 Flexibility
Flexibility is when the joints can
move to their maximum range. It is
the ability to execute movement
with greater range.

It is affected by muscle length, adjoin

ligaments, tendons. Flexibility helps in
preventing injuries, Improving
Posture, making the joint healthy,
Improving balance.
 Coordinative
Ability
Coordinative Ability is the ability of the
body to perform the movement with
perfection and efficiency. It is the ability
to execute a sequence of movements
smoothly and accurately.

Coordination is required for qualitative

movement. It is the proper combination of
strength, speed, endurance, and flexibility
during movement
 #
Component of Wellness
Physical Wellness: It refers to physical appearance
which can be achieved by taking nutritious food, doing
regular exercises, getting in shape, having a glowing skin
and a youthful appearance.

Emotional Wellness: It is the ability to control stress,

manage anger and anxiety, and express feelings
appropriately. It also lays stress on getting more out of
every day with laughter and enjoyment.

Social Wellness: It refers to the ability to work with

different people, to communicate well and interact with
the community. Here, social values like cooperation,
tolerance, sympathy and helpfulness bring social
wellness.

Spiritual Wellness: This refers to the wellness developed

on ethical and moral grounds which helps in character
building, enhances learning and helps face new
challenges. Meditation, faith in religion, family values and
ethics help to develop spiritual wellness.
 #
Component of Health
● Cardiovascular Endurance
● Muscular Strength
● Body Composition
● Muscle Endurance
● Flexibility
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