UNIT-5

Physical Fitness, Health and Wellness

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 and recovery is quicker.

Importance of Physical Fitness

1. To live a long and healthy life: A physically fit person not only lives a healthy life but also a longer life.

2. To increase the energy, power and capacity of the body: A physically fit person can do his routine work
without undue fatigue. The strength and capacity is increased because of internal energy due to which he can
perform extracurricular task after finishing the routine work. For e.g. - entertainment, aerobics, dance,
gardening, etc.

3. To reduce the. Probability of getting a disease: Due to the physical fitness, important parts of the body, such
as heart, lungs and brain remain strong and there is a less probability of getting disease because of the
continuous activity of these parts.

4. For strong and active muscular and skeletal system: Due to the physical fitness, a person can do any physical
activity with ease, posture is maintained, muscles and bones stay strong, joints and muscles have flexibility and
body posture looks toned and attractive.

5. To increase the memory and recall capacity of mind: Physical fitness also affects the mind of a person. A
physically fit person has higher recall capacity and memory.

6. To improve mental health: Physical fitness improves mental health as well. It leads to increase in self-
confidence and positive body image.

7. To get rid of excess fat: Due to the physical fitness, a person is always active. Due to this activeness, the fat
in the body continuously gets converted into energy which does not allow the fat to accumulate in the body.

8. To live a happy life: Physical fitness is also necessary for enjoyment and happiness of mind. A fit person
remains happy and joyful which increases his self-confidence and positive body image.

Components of Physical Fitness

1. SPEED – The ability or capacity of an individual to perform a movement of the same pattern at a faster rate.
It’s the ability to move the body as fast as possible. It includes not only running speed but speed of the body
parts while performing a skill or movement. For eg- sprinting, throwing a javelin. It depends on the muscle
fibre.
2. STRENGTH – Strength is the ability to overcome resistance or act against resistance. It is the ability of
muscles to exert force to do any work. different sports require different Levels and types of strength. Which
can be improved through specific training trent can be Measured in dynes or pounds. Strength is divided into
following types
1. Static strength- It is the ability to act against resistance from one position without any movement. It is also
called isometric strength Example arm wrestling, Wall pushing, powerlifting etc.
2. Dynamic strength - It is the ability to act against resistance from with movement. It is also known isotonic
strength. Movements are visible when someone is doing dynamic strength training. Following ot her types of
dynamic strength
a. Maximum Strength – the ability of muscles to Act against maximum resistance is called maximum strength.
It is required in weight lifting, throwing, wrestling, etc.
b. Explosive Strength – It is the ability of muscles to act against resistance. With high speed. it is the ability of
muscles to do for forceful movements with the quickest possible time. Eg. sprints, jump events, etc.
c. Strength Endurace- It is the ability of muscles to act against resistance for a longer period of time under the
conditions of fatigue. Example- long distance races, cycling, mountaineering, etc.
3. ENDURANCE- It is the ability to sustain or continue any activity. In other words it is an ability of muscles to
continue to work for a longer period of time under the conditions of fatigue.
It is required for almost all the major sports. It is a major component for middle distance and long distance
races, Football, hockey, basketball, etc.
Types of endurance
1. Short Term Endurance- in this the activity is done with high speed intensity. The endurance is for shorter
duration (30-60 sec) with 80% To 90% top speed ability. Eg. Middle distance races, swimming, basketball,
tennis, badminton, etc.
2. Long Term Endurance- when an activity is done for a longer duration and the speed is slow. It delays
fatigue. It is required for long distance races, cycling, marathon, cross country runs, etc.

4. FLEXIBILITY- It is the ability to do the movement with greater range of joints. It is affected by muscle length,
ligaments and tendons. Flexibility helps in preventing injuries, improving postures, making the joint healthy
thus improving the balance .

Types of flexibility-

1. Passive Flexibility :- the ability to do joint movement with a greater range with an external help of partner.
This flexibility is largely determined by joint structure, stretch ability of the muscle and ligament. Passive
flexibility helps in the development of active flexibility.
2. Active flexibility :- The ability of an individual to do the joint movement for a longer range without any
external help. Active flexibility is always greater than passive flexibility. Ex. doing any stretching exercise
without external help. It is two kinds :-
a. Static Flexibility :- It is usually required by a sports person when he remains in static position e.g. Diving,
sitting, lying, etc.
b. Dynamic Floexibility :- It is needed when an individual is in motion to greater distance. For eg. for walking
and running.

5. COORDINATIVE ABILITIES - Coordinative abilities are those abilities of an individual which enable the
individual to do various related activities properly as well as efficiently. Our accuracy rhythm flow and
constancy depend on our coordinative abilities. They primarily depend on the central nervous system.
Coordinative between hands and eyes, feet and eyes etc. bility to react immediately or quickly and effectively
to a signal, to observe or perceive the rhythm of a movement & to do the movement with external, to adjust
or change the movement effectively on the basis of changes or anticipated changes in the situation.
----------------------------------------------------------------------------------------------------------------------------- -------------------
WELLNESS
Wellness: Wellness is the capacity of an individual by which he leads a balanced life.
The optimal functioning of body and creative adapting to environment that involves the whole person.
The healthy balance of mind, body and spirit which results in the overall feeling of wellbeing.

Importance of Wellness
1. To live a high-quality life: Wellness increases the quality of life of a person. A capable and healthy person
can experience more enjoyment by participating in games and sports and working with other people.
2. Increases Longevity: Healthy lifestyle leads to have a healthy body. It helps delay the old age quite late. The
risk of diseases can be minimized and a man’s age lengthens.
3. Prevents Cardio-vascular disease: Healthy lifestyle protects our body from cardio-vascular diseases It leads
to a reduction of extra fat from our body. Thus, the heart becomes strong. It leads to improve the blood
circulation in the body.
4. Helps in Reducing Depression: Due to healthy lifestyle the level of hormones leading to the regularity of the
state of body increases. As a result the person is at a minimum risk of plunging into depression.
5. Increases Energy Level: Due to healthy lifestyle a person feels more energized and rejuvenated. As a result,
he can do most of the work devotionally and successfully.
6. Increases Self-Confidence: Due to healthy lifestyle a person develops more awareness and selfconfidence
and it also helps in building mental toughness.
7. Improves Posture: Healthy lifestyle improves an individual’s posture and as results into the minimum risk of
getting hurt. Improved posture helps in making body beautiful.
Components Of Wellness

1. Physical Wellness
• It involves the ability to do daily tasks.
• Do vigorous physical activities like swimming, sprint races etc.
• Adopt healthful habits like routine checkups, a balanced diet, exercise etc.
• Avoid destructive habits like consumption of tobacco, drugs, alcohol etc.
2. Social Wellness:
• It creates the ability to interact with people around them that include family and friends.
• Involves the quality of good communication skills, sympathy, cooperation and helpfulness which makes a
person well adjustable in the society.
3. Emotional Wellness:
• It is the ability to understand ourselves and cope with challenges of life.
• To control stress, anxiety and to express comfortably.
• Share feelings of anger, fear, sadness, joy, love and happiness to become a well adjustable in family and
society.
4. Intellectual Wellness:
• It helps in acting quickly and correctly in any situation of life.
• It is the ability to think critically and make sound decisions.
• For maintaining it we should try to expand our knowledge & improve our skills.
5. Spiritual Wellness:
• It is the ability to establish peace and harmony in our lives.
• Do meditation or perform prayer and always given respect to religion that directs to have positive
attitude towards life.
• It makes a person ethically, morally and spiritually sound.
6. Nutritional Wellness:
1. Proper nutrition & a balanced diet are vital components for maintaining healthy lifestyle.
2. Avoid fried, junk and fast food.
3. Adopt fresh fruits, green vegetables; drink plenty of sugar-free liquids.
----------------------------------------------------------------------------------------------------------------------------- ----------
HEALTH
Health is not merely absence of any disease but it is a state of complete physical, mental and social
wellbeing.
“the condition of being sound in body, mind or spirit, especially freedom from physical disease or pain.”
(Webster)
According to WHO, “Health is a state of complete physical, mental and social wellbeing and not merely an
absence of disease or infirmity.”

Components /Dimensions of Health

1. Physical health: To stay physically healthy, one should exercise daily, adequate sleep and eat healthy.
2. Mental health: A sound mind stays in a sound body, so if a person is physically healthy than it will in turn
help him to stay mentally healthy. If thoughts will be clearer it will lead to more confidence in dealing
with the day to day situations. For mental health one should include meditation and yoga in daily life
which will mentally calm and improve the mental health.
3. Social health: We live in a world where we have to interact with people and we should understand and
appreciate the people we live with; social health is an important aspect as it gives us the strength to
build strong relations with people and to enjoy the companionship which is important for an individual
to live and sustain a healthy life.
4. Emotional Health: A emotionally strong person has the control on the circumstances and can deal with
different situations with an ease. It gives us that power to stay alike no matter the situation an individual
 is in. We should work on our emotional health as it will makes us more balanced human beings and also
affects our decision-making ability.
5. Spiritual Health- refers to our personal beliefs, values, our own acceptance or rejection of the creation.
It includes belief in Supreme Being, unity with a great force, an organised religion, balance and
introspection. Yoga is a good example. It should be performed regularly.
6. Financial Health- It is state of one’s monetary affairs. Generally it has been seen that persons with
better financial health may worry less about finances and have means to spend on buying fresh food
more regularly. They usually feel a sense of calm that further improves good mental and physical health.
So, the stress may be laid on making a budget and following it, invest wisely, having good saving plan,
spending less than earnings.
---------------------------------------------------------------------------------------------------------------------------
Traditional sports and Regional Games
These games are the reflection of the beliefs and the culture of the society. India has always been a land of
sports and games. Many games and sports that originated in our country, have their distinct regional
identity, and are now played in many countries. India’s sports history dates to the Mahabharata period
where games like chaupar and archery were very famous. Many studies also suggest that India invented
many games according to the availability of resources and the demography of the region, for example the
boat race known as Vallamkali is very famous in Kerala and till date it is organised every year on the
occasion of Onam.
Many types of games were invented and played in India. In recent times we have adopted some of those
games which have their origin from the traditional sports and games in their original form and some others
with minor changes.
Eg- Kabbadi, kho- kho, chhupam chhupai (Hide and seek), lattoo (spinning top), Chor sipahi, maalkhamb,
kancha (marbles), pitthu, stapu (Hopscotch), chaupar, maram piutti, dog and bone, jallikattu, archery, gilli
danda, jumping rope, caml race, martial arts, kokla chapaki, etc.

Traditional Sports and Regional Games for promoting Wellness

1. Improves Physical Wellness: We all have heard the saying “Survival of the fittest”. From ancient times,
there was always the need for being physically fit, whether it was because of the harsh climatic conditions,
the need to search for the food or the ability to fight against an opponent. These traditional games always
gave humans the needed edge and made them physically fit to face any adversity. e.g., Thang-ta originated
in Manipur is an ancient martial art which is played with the help of sword and spear.

2. Improves Social Wellness: Man is a social animal and has a constant need of companionship. Many
games and sports were invented to give a general sense of purpose to the individual, whereas some games
were designed to promote social interaction and peer interaction. These games help kids from very young
age to enhance their social skills and help them form relationships.

3. Psychological aspect: Our ancestors understood very early on that physical activity is the path to
improving and fulfilling the psychological needs of an individual. Now we have data from many studies that
shows that physical activity is good in enhancing self-confidence, self-esteem, and motivation, personality,
and leadership skills. Traditional games gave platform to human beings to showcase their talent and get
that recognition from their peers and society which most individuals desire.

4. Emotional Aspect: Emotional health is very important for any individual to sustain a healthy life. They can
transfer the knowledge that they acquire by participating in traditional and regional games into their life.
Being emotionally strong means that an individual can keep his nerves under control or stay focused in very
harsh conditions or situations.

5. Environmental Wellness- Most of the traditional games are played in the lap of the nature. It brings the
individuals closer to the nature and the pleasant and stimulating environment supports the well-being.<

6. Helps in improving Financial wellness- These games also provide opportunities to get monetary benefits
as rewards for winning or participation.
7. Intellectual Wellness- Knowledge about the rules and regulations of the games and their connection with
our tradition and culture, taking sound decisions for individual and team sport, critical thinking etc are
enhanced through these games.

------------------------------------------------------------------------------------------------------------------------------------ ----
 LEADERSHIP
• Leadership can be described as the ability of an individual to influence, motivate, and enable others to
contribute toward the effectiveness and success of an organisation or a group of which they are
members.
• Leader – A person who can bring about change, therefore, is one who has the ability to be a leader.
Or
A person or thing that holds a dominant or superior position within its field, and is able to exercise a
high degree of control or influence over others.
• Qualities of a Leader
1. Energetic: An energetic leader in physical education is required. It is, in fact, a prerequisite for this
vocation.
2. Affection and Friendliness: In this field, friendliness and affection are also required attributes for a
leader. These characteristics are cultivated through physical education programmes and Olympic
Games, particularly during training and tournaments.
3. Decisiveness: In physical education, a leader needs to be determined. It implies that he should make
decisions on the spur of the moment.
4. Technically Skilled: A physical education leader should be technically proficient. He should be an
expert in his field and area of expertise.
5. Intelligence: A physical education leader should be intelligent. In truth, intelligence is defined as an
individual’s capacity to identify potential solutions to various complex situations. They should be able
to solve difficult problems straightforwardly. A wise physical education leader can be a boon to this
profession.
6. Creative: A physical education leader should be creative. Such leaders can develop new strategies or
concepts in physical education, which are desperately needed.
7. Teaching Ability: A leader in this profession should be well-versed in various teaching techniques.
Physical education is now taught as a subject in schools. As a result, they should be proficient in
various instructional strategies. They should also communicate effectively through body language,
gestures, and expressions.
8. Good Health: A physical education leader should be in good health. Such a leader can operate for
longer periods without becoming exhausted.
9. Dedication and Determination: Dedication and determination are essential characteristics for a
leader in this field. They should be self-assured. They shook with determination to tackle even the
most difficult challenges. They must also be committed to their profession.
10. High Motor Capacity: A physical education leader must be physically fit. To achieve this, they should
improve all aspects of physical fitness, including strength, speed, endurance, flexibility, and
coordination.
11. .Respect for other People
12. Social
13. Logical
14. Morality and Loyalty
15. Good communicator

CREATING LEADERS THROUGH PHYSICAL EDUCATION

For creating or making effective and efficient leaders in the field of physical education, stress must be laid
down on the following points:
1. Analysing leadership skills required for further development: It is essential to analyse leadership skills
that are already well developed among the students and those which need further development.
2. Identifying the students or groups of students whose leadership skills require to be improved: Once
players are involved in leadership activities, they must be given the chance to further improve their
leadership skills by being given opportunities for leading teams and organising various sports competitions,
and then observing signs of improvement in their leadership skills.
3. Offering opportunities for leadership roles: For improving leadership skills it is important -
• Students are offered leadership roles such as supervising and managing sports activities. They may
be appointed captains of different sports teams, given various responsibilities such as membership
 of various committees, official duties and ground preparation duties, supporting other students in
their play, organising festivals and assisting teachers and coaches in running clubs and teams.
• leadership courses are organised for students. Care should be taken, however, to ensure that these
courses lead to an application of the knowledge, skill and understanding.
• students are given opportunities to develop their skills by giving them tasks that show progression
in challenge and complexity.
• leaders are recognised by giving them a symbol of recognition like a cap or other uniform. This will
serve to motivate other students.
4. Having faith and confidence in the students: It is essential to believe in the leadership skills of the
students and to give them a chance for improving them.
5. Rewarding them for their success: Rewarding students for showing improvement by giving them more
responsibilities helps develop their potential.
----------------------------------------------------------------------------------------------------------------------------- ---------------

FIRST AID

First aid is the process of carrying out essential emergency treatment. It is immediate and temporary care
given to the victim of accident, injury or sudden illness.

First Aid can be carried out by any person until professional medical assistance arrives Its purpose of First Aid is
to preserve life, assist recovery and prevent aggravation of the condition, until the services of a doctor can be
obtained or during transport to hospital or casualty’s home

P.R.I.C.E

The traditional protocol of dealing with sports injury, R.I.C.E., has now been modified to P.R.I.C.E. This refers to
the addition of the word “Protection” to Rest, Ice, Compression and Elevation. Protecting the injured area
from further damage is crucial to the healing process.

Protection: Protect the affected area from further injury by limiting or avoiding weight-bearing through the
use of crutches, a cane, or hiking poles. Partially immobilizing the injured area by using a sling, splint, or brace
may also be a means of protection.

Rest: Stop using injured part or discontinue activity. It could cause further injury, delay healing, increase pain
and stimulate bleeding. Use crutches to avoid bearing weight on injuries of the leg, knee, ankle and foot. Use
splint for injuries of the arm, elbow, wrist and hand.

Ice: Ice application contracts blood vessels. This helps stop internal bleeding from injured capillaries and blood
vessels. It hastens healing time by reducing swelling around injury. However, remember to keep a damp or dry
cloth between skin and ice pack. Do not apply ice for longer than 15 to 20 minutes at a time. Apply every hour
for 10 to 20 minutes. Apply ice as long as pain or inflammation persists.

Compression: Hastens healing time by reducing swelling around injury. Decreases seeping of fluid into injured
area from adjacent tissues. Use elasticised bandage, compression sleeve, or cloth. Wrap injured part firmly. Do
not impair blood supply. Too tight bandage may cause more swelling. Wrap over ice. Loosen the bandage if it
gets too tight.

Elevation: Elevate injured part above the level of heart. Decreases swelling and pain.

----------------------------------------------------------------------------------------------------------------------------- -------------------