Physical Education (PE) develops

the skills, knowledge, values and

attitudes needed for establishing and
enjoying an active and healthy
lifestyle, as well as building student
confidence and competence in facing
challenges as individuals and in
groups or teams, through a wide range
of learning activities.
Physical exercise is any bodily activity that
enhances or maintains physical fitness and
overall health and wellness. It is performed
for various reasons, including increasing
growth and development, preventing aging,
strengthening muscles and the
cardiovascular system, honing athletic
skills, weight loss or maintenance, and also
enjoyment. Frequent and regular physical
exercise boosts the immune system and
helps prevent "diseases
Physical fitness is a state of
health and well-being and, more
specifically, the ability to perform
aspects of sports, occupations
and daily activities. Physical
fitness is generally achieved
through proper nutrition,
moderate-vigorous physical
exercise, and sufficient rest.
Health is the level of functional and metabolic
efficiency of a living organism. In humans it is
the ability of individuals or communities to adapt
and self-manage when facing physical, mental,
psychological and social changes with
environment.The World Health Organization
(WHO) defined health in its broader sense in its
1948 constitution as "a state of complete
physical, mental, and social well-being and not
merely the absence of disease or infirmity."
Health Related Physical fitness is
defined as activity aimed to
improve the overall health and well
being. The goal of health- related
fitness is prevention of disease or
rehabilitation from disease as well
as the development of a high level
of functional capacity for daily
tasks.
Health related physical fitness is further divided into 5
parts. These 5 components of physical fitness are
describes below:

1. BODY COMPOSITION –
In other words the ratio of fat to muscle. Minimum of
fat and maximum of lean mass is a sign of a healthy
and fit body.
To know your fitness level you need to understand your
body composition. The reason is body composition
directly relates to the overall fitness level. Body
composition is the component which considers the
individual body type, according to the height, weight,
frame size and the ratio of the fat mass to lean muscle
mass.
2. CARDIOVASCULAR ENDURANCE –
Cardiovascular endurance can be defined as
the component which helps to determine if
the heart and lungs are working in
coordination. It shows the ability of the body
to deliver oxygen and nutrients to tissues and
to remove wastes.

EXERCISE: Cardiovascular exercises or

aerobics -walking, running, biking, rowing,
treadmills.
3. FLEXIBILITY –
Flexibility can be defined as the
component which checks the ability
of the joints in the body to move to
their full range of motion.

EXERCISE: Flexibility exercises-

stretching, yoga, Tai Chi
4. MUSCULAR ENDURANCE -
Muscular endurance is defined as the ability
of the body to perform repeated exercises
without getting tired. If a person can perform
more number of repetitions of a particular
strength training exercise, then it can be said
that he/she has good muscular endurance.

EXERCISE: Strength training exercises such

as running, jogging, cross-training on an
elliptical machine, etc.
5. MUSCLE STRENGTH -
Muscle strength can be defined as the
capability of the muscles to lift weight.
By doing weight training exercises every
alternate day increases the muscle
mass of the body.

EXERCISE: Weight training exercises-

push ups, pull ups, biceps curls,
pectoral fly, leg extensions, back
extension, etc.
Skill related components of physical fitness:

1. AGILITY -
It is a skill-related component of
physical fitness. Agility relates to
the ability of a person to rapidly
change the position or directions of
the entire body in space with speed
and accuracy.
2. BALANCE -
Balance is the ability of a
person to control human body
or to maintain equilibrium
while stationary or moving
(static and dynamic
conditions). E.g. hand stand,
skating, skiing, catching a fly in
baseball, etc
3. COORDINATION -
Coordination relates to the
ability of the person to use
the senses, such as sight and
hearing, together with body
parts in performing motor
tasks smoothly and
accurately.
4. POWER -
Power is a skill-related component of physical fitness
that relates to the ability to the rate at which one can
perform work.
Power is considered to be a combination of strength
and speed. It has also been defined as the ability to
exert muscle force quickly. For this reason some
consider it to be a combination of skill and health-
related physical fitness. It is the ability of muscle to
release maximum force in the shortest period of time.

Power = Force X Speed

Speed and force must be combined for effective
performance in activities like baseball throw, jumps for
height, football kick, boxing punch etc.
5. SPEED -
Speed is the ability of a person to execute motor
movements with high speed in the shortest period of
time. It is equal to the distance covered per unit of
time.
Speed is an integral part of every sport and can be
expressed as - maximum speed, elastic strength
(power) and speed endurance. Speed is influenced by
the athlete's mobility, special strength, strength
endurance and technique. There are many different
types of speed such as running speed, swimming
speed, speed of hand or foot movement, etc.
The element of speed is involved in most of the athletic
skills such as in sprint running, some skills of soccer,
basketball, etc.
6. REACTION TIME -
A skill-related component of physical
fitness that relates to the time elapsed
between stimulation and the
beginning of the reaction to it.