UNIT – 5

PHYSICAL FITNESS, WELLNESS AND

LIFESTYLE

CLASS - XI
 Physical Fitness
Meaning:-
• According to Webster’s Encyclopedia, “It is the ability of a person to
do daily routine work without fatigue; moreover to participate in
playful activities and still reserve enough capacity to meet any
emergency.”
• According to David R Lamb, “Physical fitness is the capacity to meet
the present and potential physical challenges of life with success.”
 Meaning of Wellness
• “Wellness is defined as the optimal functioning of body and creative
adapting to environment that involves the whole person.”

• “The fact or condition of being physically and mentally healthy.

• “The quality or state of being healthy" is called wellness.

• According to National Wellness Institute, “Wellness is an active process

through which people become aware of and make choices toward a more
successful existence.
 Importance of Physical Fitness and Wellness

• Physical fitness and wellness are really significant for leading a happy
and well- balanced life.

• These are necessary for reducing the risk of heart and lung diseases.

• Physically fit individuals tend to have lower resting blood pressure.

• Everyone wants to maintain one’s physical fitness to perform the routine

work easily.
• Physical fitness is important for daily activities like walking, running,
lifting and carrying weights, Physical fitness also improves posture
and appearance.

• Physical fitness changes our lifestyle or way of life.

• Physical fitness maintains muscular tissues, decreases the risk of

injury and reduces lower back pain.

• Physical fitness and wellness play a key role in improving the mental
ability of an individual.

• A physically fit person can manage stress easily.

• As a matter of fact, physical fitness and wellness programmes help to
enjoy a healthy mind and a healthy body which ultimately boosts and
enhances self-confidence of an individual.

• Physical fitness increases the resistance power against diseases which

finally increases the life expectancy.

• Physical fitness and wellness of people can make a nation strong

Swami Vivekananda also said, “Today we do not need Bhagwat
Geeta but football fields.” In fact, he laid stress on physical fitness as
well as wellness of our citizens so that they could hold up the nation’s
honour and prestige.
 Meaning of Health

• The Dictionary meaning of ‘Health’ is the state of being hale and sound in
body, mind or soul especially free from physical disease or pain.

• According to Voltmer and Esslinger, Health is considered as that condition

of mental and physical state in which individual is functionally well
adjusted internally as concern of body parts and externally as concern of
environment.

• According to the World Health Organisation, 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 a valuable asset for every individual.

• So, it is said that health is wealth or the first wealth for each individual is
health.

1. Helpful in improving longevity:-

• If a person is healthy, all the systems of his body will work efficiently
which ultimately helps in improving longevity.
2. Helps in improving mental health:-

• If an individual does not have good health, his mental aspect of health
will also be declined.

• So good health is essential to improve mental health.

3. Helps in preventing diseases:-

• The most significant concept of leading a healthy life is to provide

immunity power against different types of diseases.

• Ultimately, good immunity power helps in preventing various diseases.

4. Helpful in leading a productive life:-
• A healthy person, is the real asset of a nation.

• Only when a person is healthy, he/she would be able to serve his/her

nation in better way.

5. Helps in reducing expenditure on health:-

• If a person is healthy, there will be chances to falling prey to diseases.

• Therefore, his expenditure on medical facilities will be less.

• As a matter of fact, by having good health, a healthy person can reduce

the possibilities of getting hospitalised and in such a way he can minimise
the cost incurred for medical treatment.
 2. COMPONENTS OF PHYSICAL
FITNESS, WELLNESS AND HEALTH
Components of Physical Fitness:
• Physical fitness has various components.
• Different sports activities and physical activities develop each
component in varying amounts.
• For example, sports that include constant movements, such as
swimming and running. improve heart and lung efficiency,
whereas gymnastics improves flexibility.
The various components of physical fitness are described below.

Strength:
• Strength is the ability of the muscles to overcome resistance.

• It is a major component of physical fitness.

• Strength can also be defined as the amount of force a muscle or a muscle

group can exert.

• Strength of the body can be measured in pounds or dynes.

• For a better understanding, strength can be divided into two parts

(1) Dynamic strength and
(2) Static strength.
1. Dynamic Strength:
• Dynamic strength can be called isotonic strength because it is related to the
movements.

• In pull-ups and push-ups, we require dynamic strength.

• While doing such workouts, there is a diminishing tendency in dynamic

strength and as a result, after some time, muscles refuse to do work.

• At this juncture, a person is not able to do even one extra pull-up or push-up.

• Movements are clearly visible when someone uses dynamic strength.

• In each sports movement, strength appears in a different form.

Generally, dynamic strength can be divided into three parts
(a) Maximum strength,
(b) Explosive strength and
(c) Strength endurance.

(a)Maximum Strength:
• It is the ability to act against maximum resistance.

• Maximum strength is not usually used in majority of sports.

• It is usually used in those sports in which very heavy resistances have to

be tackled, e.g., weightlifting, shot-put, hammer throw, discus throw and
javelin throw.
(b) Explosive Strength:
• Explosive strength can be defined as the ability to overcome resistance with
high speed.

• In fact, it is a combination of strength and speed abilities.

• Explosive strength is generally used in sprint starts, weightlifting, shot-put.

(c) Strength Endurance:

• It is the combination of strength and endurance abilities.

• Strength endurance can be defined as the ability to overcome resistance or to

act against resistance under conditions of fatigue.
• It can be a form of static or dynamic strength depending on the fact whether
the movement is static or dynamic.

• Strength endurance is commonly used in long distance races, swimming, road

cycling, pole vault and combative sports.

• So, it can be alluded that strength endurance is usually applied in most of the
sports.

Static Strength:
• Static strength is also called isometric strength.

• It is the ability of muscles to act against resistance.

• Static strength can be measured by dynamometer.

• This type of strength is not experienced directly.

• Static strength is not usually applied in sports.

• It is applied in phases in weightlifting.

Speed:
• Speed may be defined as the ability or capacity of an individual to perform a
movement of the same pattern at a faster rate.

• In fact, speed is the ability to move the body as fast as possible, especially in
running.
• Speed of movement is much more than just running speed; it includes the
speed of body parts, such as the explosive strength of the shot-putter's body
across the throwing circle.

Endurance:
• It is the ability to sustain an activity.

• Herre also defines endurance as the ability to resist fatigue

1. Short-term Endurance:
• Short-term endurance is needed in sports wherein the action or movement is
only for short duration and intense e.g.. In hockey, football, wrestling, etc.
2. Long-term Endurance:
• Long-term endurance is needed in sports wherein the action or movement is
for a longer duration and is less intense, e.g., in long distance races, road
cycling, cross-country races.

Flexibility:
• Flexibility is a necessary component for physical fitness.

• Flexibility is the range of movements of joints.

• An individual, who has proper flexibility, can perform his/her work very
easily.
• The range of movement varies significantly from joint to joint but depends on
the structure of the surrounding tendons, ligaments and muscle tissues.

• Flexibility is related to genetic factors well as physical-activity programmes.

• Flexibility training prevents muscular injuries.

• Flexibility is of two types

(1) Passive flexibility and
(2) Active flexibility
1. Passive Flexibility:
• The ability to carry out movements to greater distance with external help is
called passive flexibility, e.g., stretching exercises with the help of a partner.

• Passive flexibility is always more than active flexibility.

• In fact, passive flexibility is the foundation for active flexibility.

2. Active Flexibility:
• Active flexibility is the ability to carry out movement to a longer distance
without any external help, e.g., to do a stretch without the help of a partner.

• Active flexibility can further be divided into two parts

(a) Static flexibility and
(b) Dynamic flexibility.
(a) Static Flexibility:
• Static flexibility is usually required by a sportsperson when he remains
in a static position, e.g., while diving. sitting, lying and in starting
position in various sports.

(a) Dynamic Flexibility:

• Dynamic flexibility is needed for carrying out movements to greater
distance when an individual is in motion.

• Both types of flexibilities are essential for a general individual and for a
sportsperson.

• Flexibility can be achieved through stretching exercises.

Coordinative Abilities:
• The 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.

• These abilities can be of various types such as balance ability, rhythm ability,
adaptation ability and reaction ability.

• These types of abilities can be enhanced through general or specific exercises.

 Components of Wellness
The components of wellness are described below.

1. Physical Wellness:
• It lays stress on getting in shape, shedding extra weight, and restoring the
youthful appearance with healthy eating, restful sleep, vigorous exercise and
a new look.

• For attaining physical wellness, an individual should do various physical

activities such as jogging, swimming.
2. Social Wellness:
• Social wellness lays stress on improving social and communication skills of
an individual.

• For developing and improving social wellness, an individual should create

positive and lasting first impressions.

3. Emotional Wellness:
• It lays stress on getting more out of every day with laughter and enjoyment.

• It also lays stress on reducing stress and tension.

• For improving emotional wellness, an individual should avoid overload and

keep oneself busy in recreational activities.
4. Spiritual Wellness:
• It lays stress on spiritual renewal and inner peace.

• For improving spiritual wellness, an individual should be true to himself/

herself.

• One should do meditation and perform prayers. One should respect different
religions.

5. Nutritional Wellness:
• Nutritional wellness emphasises on achieving maximum energy levels by
taking balanced as well as healthy diet.
• For improving nutritional wellness, an individual should reduce fats in
his/her diet and eat raw fruits and vegetables.

• One should avoid fried, junk and fast food.

• One should also drink plenty of sugar free liquids.

6. Financial Wellness:
• Financial wellness is also an important component of wellness.

• For improving financial wellness, an individual should set money

management goals, spend less money, get out of debt, set up saving plans
and donate some savings to charity.
7. Intellectual Wellness:
• Intellectual wellness is the ability of an individual to make sound decisions
and think critically.

• It lays stress on mental alertness, being receptive to new ideas, motivation to

master new skills, creativity and curiosity.

• It also lays stress on striving for personal growth and willingness to seek out
and use new information in an effective manner for personal and social
development.

• For improving intellectual wellness, an individual should try to expand one's

knowledge and improve skills.

• One should try to have updated knowledge on current affairs.

8. Environment Wellness:
• Environment wellness is also an important component of wellness.

• Environmental wellness is an awareness of the state of the earth and the

effects of our habits on the physical environment.

• It lays stress on minimising harm to the environment.

• For improving environmental wellness, an individual should try to reduce the

level of pollutions.

• One should lay stress on reuse, recycle of products, plantation, etc.

Components/Dimensions of Health
1. Physical Health:
• All the physiological organs of a physically healthy person should work
efficiently.

• The physical health of any person depends upon many factors such as
biological, environmental, socio-cultural factors including balanced diet,
body weight according to height.

• A physically healthy person does not feel fatigue, when he performs any
physical activity.

(i) He should take nutritious food according to the body requirement to

energize the body.

(ii) He should never skip breakfast or meals, and not indulge in overeating.
(iii) He should take enough water for cleansing the body.

(iv) He should take sound sleep for at least 7 hours without any interruption.

2. Mental Health:
• Mental health is related to mind’s happiness, satisfaction and peace.

• It means one is free from stress and tension.

• For proper mental health the stress must be laid down on following points:

(i)Stress and tension should be avoided by performing relaxative exercises.

(ii) Always have a positive outlook especially when dealing with conflicts.

(iii) Enjoy life.

(iv) Feel safe and secure.

3. Social Health:
• Social health depends upon social security of a person.

• If a person is not secure, he/she cannot be socially healthy.

• The social health depends upon various factors like health services, pension,
gratuity, life insurance and provident fund, etc.
• For proper social health a person should lay stress on the following
points:

(i) One should increase one’s ability to interact with people and their ideas.

(ii) Try to build networks among different kinds of people.

(iii) Try to adapt a positive self-image.

4. Emotional Health:
• He must have a proper control over his emotions.
• For proper emotional health, a person should lay stress on following points:

(i) Awareness and acceptance of our strength is essential for our emotional
health.

(ii) Ability to handle stress, tension and anxiety and seek help if needed.

5. Spiritual Health:
• All the above-mentioned dimensions of health cannot be effective without
being spiritually healthy.

• To seek meaning and purpose of life is termed as being spiritual.

• Spiritual health refers to our personal beliefs and values, our own
acceptance or rejection of the creation.

• Spiritual health include belief in a supreme being, unity with a

greater force, an organised religion, balance and introspection.

• For proper development of spiritual health yoga can be the best

way.

• It should be performed regularly.

6. Financial Health:
• Financial health is used to describe the state of one’s personal monetary affairs.

• Financial health can be improved by laying stress on the following points:

• (i) Stick to your budget.

• (ii) Understand your investments

• (iii) Have good saving plan

• (iv) Invest wisely

• (v) Spend less than you earn

Traditional sports & Regional Games for
Promoting the wellness
• Traditional and regional sports are those games and sports within a
society, Community or region that people have played for so many
years because participation in such games and sports provides
them a chance to practice something that has deep meaning for
them within their society, community or region.
• These sports and games are those typical activities of a region or
country, which are carried out without the help of complicated
technology.
• These sports and games are carried out by children for the simple
pleasure of playing.

• Children themselves decide when, where and how to play.

• They do not require to use many materials and the necessary ones are
not very costly.

• Each country has its own culture and its own games and sports.
• There are various traditional and regional games and sports that are
mentioned below:

Regional Games

• Sac-race

• Police and thief

• Hide and seek

• Jumping rope

• Musical chair race

Sac-race
Police and thief Hide and seek
Jumping rope Musical Chair race
 Traditional Games:-

• Kho-kho

• Wrestling

• Kabbadi

• Mallakhamb

• Gilli-danda

• Archery

• Jallikattu
Kho-kho Wrestling
Kabbadi Mallakhamb
Gilli-danda Archery
Jallikattu
Traditional sports and regional games for
promoting Wellness
• Traditional sports and regional games play a very significant role in
promoting wellness.

• These games and sports help in the promotion of various components

of wellness, which are described below:

1. Improve physical wellness:

• It has been observed that most of the traditional and regional games and
sports usually involve a significant level of physical activity.
• These activities help in getting in shape, shedding extra weight and
restoring youthful appearance with healthy eating.

2. Helpful in improving social wellness:

• Most of the traditional sports and regional games tend to be social
activities.

• Therefore, these games and sports encourage interaction with other

participants.

• Such interaction allows us to get to know each other better and

strengthen social bonds that may otherwise be hard to establish.
3. Helpful in improving intellectual wellness:
• There are so many traditional sports and regional games which help in
improving intellectual wellness.

• In such sports and games, participants have to make sound decisions.

• They have to think critically.

4. Helpful in improving emotional wellness:

• Participation in traditional games and sports help children to express
their feelings and regain control.

• These games support emotional development by providing a way to

express and cope up with feelings.
Physical Activity and Leadership Training

• There are various physical activities such as walking, running,

climbing, gardening. playing any game, dancing, yogic exercises, etc.,
which provide courage as well as joy to the participants.
• Those individuals who take part in such physical activities get ample
opportunities to develop leadership qualities.
• It can be stated that such activities are helpful in providing leadership
training.
 LEADERSHIP QUALITIES AND ROLE OF A
LEADER
• According to La-Pierre and Farnoworth, “Leadership is the behaviour
that affects the behaviour of the people more than their behaviour affects
that of the leader.”

• In simple words, ‘leadership’ may be defined as the quality of a person to

lead others in the various facets of life.

• Leadership is the ability to intentionally provide positive influences on

the lives and behaviours of others.
 Qualities of a Leader

1. Energetic:
• To be energetic is necessary for a leader in the field of physical education.

• In fact, it is the basic requirement for this profession.

2. Friendliness and Affection:

• Friendliness and affection are also the necessary qualities for a leader in this
profession.

• These qualities are developed through physical education programmes and

Olympic Games, especially during training as well as competitions.
3. Decisiveness:
• A leader in the field of physical education should be decisive.

• It means he should have the ability to take decision spontaneously.

4. Technically Skilled:
• A leader in the field of physical education should be technically skilled.

• He should be an expert in his discipline and specialisation.

5. Intelligent:
• A leader of physical education should have intelligence.
• In fact, intelligence is the ability of an individual to find out the possible
solution of various complex problems.

• He/she should be able to find the simple solution to complex problems.

An intelligent leader of physical education can be a boon to this
profession.

6. Creative:
• A leader in the field of physical education should be creative.

• Such leaders can produce new techniques or ideas, which are needed in
the field of physical education.
 Creating Leaders through Physical
Education
• Through Physical Education Programme, a positive change can be
implemented in the personality and character of the students.
• It is said that “leaders are born, not made”, but many qualities of
leadership can be acquired.
• In the field of Physical Education, there is an inclusion of several
activities which helps to develop leadership qualities in the students.
• To make one the captain of a team.

• Giving responsibility for doing different activities in various

groups.

• Make them leaders of various committees.

• Organisation of the sports competition in the school. Such as

house leader, house team leader, intramural secretary etc.

• Giving responsibility regarding observation and supervision.

• Giving responsibility related to the improvement of the
performance of general players by superior players.

• Giving responsibilities like Marching, Mass P.T., Drill, Aerobics,

etc.

• Giving the role of decision like - Referee, umpire etc...

• Organising camps in the school or outside school.

 Meaning of First Aid

• The term first aid was first used by the

St. John's Association of England in
1879.

• First aid is provided to the injured or

victim by means available at the
accident site, which is known as First
Aid.

• According to H.J. Otto, “First aid

should be nothing more than
immediate therapy.
• Based on the above definition, it can be said that “the assistance
provided before the victim reaches the doctor or taken to the hospital
is called first aid.”

Aim of First Aid

• The goal of first aid is to try to save a person’s life and minimize the
effects of injury.

Objectives of First Aid

• Preserve life
• Prevent the condition
• Procure Medical Aid
• To promote Recovery
 PRICE

• PRICE stands for: Protection,

Rest, Ice, Compression and
Elevation whilst RICE stands
for Rest, Ice, Compression
and Elevation.

• Both the PRICE and RICE

principles have been advocated
for a long time to help treat an
injury within the first 72 hours.