UNIT - 3 Physical Fitness, Wellness and Lifestyle

Class 11th Physical Education Classes by Mahendra Rajak

1. Physical Fitness Wellness and Lifestyle PHYSICAL EDUCATION CLASS 11 MAHENDRA RAJAK (TGT P&HE) KV MAHABUBNAGAR 1

2. KEY POINTS :- Meaning and Importance of Physical Fitness, Wellness and Lifestyle Components of Physical Fitness Components of Wellness Components of Heath Related Fitness Components of Positive Lifestyle Preventing Health Threats Through Lifestyle Change 2

3. Meaning of physical fitness, wellness and lifestyle 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. Wellness: Wellness is the capacity of an individual by which he leads a balanced life. Lifestyle: A way of life of style of living that reflects the attitude and values of a person of group Importance of Physical fitness, wellness and lifestyle 3

4. Importance of Physical Fitness To live a long and healthy life: A physically fit person not only lives a healthy life but also a longer life. 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 extra curricular task after finishing the routine work. For e.g..- entertainment, aerobics, dance, gardening, etc. 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. 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. 4

5. Importance of Physical Fitness 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. To improve mental health: Physical fitness improves mental health as well. It leads to increase in self confidence and positive body image. 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 get converted into energy which does not allow the fat to accumulate in the body. 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. 5

6. Importance of Wellness 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 To achieve the maximum growth and development: Wellness is helpful in growth and development of a person. The growth and development of a healthy person can happen easily without any diseases. To be a good citizen: A capable person knows how to balance his rights and duties because of which he can become a good citizen of the country. To live a stress-free life: If a person is physically and mentally fit. then the negative thoughts like stress, tension and anxiety cannot affect him To enjoy the life: A capable person has the full knowledge of his physical, mental, spiritual and social capabilities. That’s why a capable person lives his life joyfully. To be an active member of the society: Wellness provides the opportunities to a person to attach with the society and the environment. 6

7. Importance of Healthy Lifestyle Increases the Level of Physical Fitness: Physical fitness helps in better co-ordination with muscles so that here may be an increase in flexibility, tolerance, etc. of the body. 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. 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. 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. 7

8. Importance of Healthy Lifestyle 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. Increases Self-Confidence: Due to healthy lifestyle a person develops more awareness and self-confidence and it also helps in building mental toughness. Helps in Coping with Stress: Due to healthy lifestyle one’s psychological strength gets a boost. It leads to a reduction in stress, pressure and worry. So, it helps in developing mental health as well. 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. 8

9. Components of Physical Fitness For the overall development of fitness. It is necessary to know the different kinds of fitness required for specific programmed. Physical fitness can be divided into three main areas: Skill Related Fitness Health Related Fitness Cosmetic Related Fitness 9

10. Components of Physical Fitness Strength Coordination Flexibility Endurance Speed 10

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12. Strength Strength is the ability of a muscle to exert force in single muscle contraction or it is the ability to overcome resistance. Strength is an essential component of physical fitness 12

13. Dynamic strength:- can be called isotonic strength because it is related to movements. In pull-ups and push-ups, we required dynamic strength. Maximum strength: - Agility to act an against maximum resistance Explosive strength: Ability to act against resistance with speed Strength Endurance: Ability to act against resistance under condition of fatigue. Static strength :- is also called isometric strength. It is the ability of muscles to act against resistance. Static strength can be measured by a dynamometer. This type of strength is not seen directly. 13 Types of Strength

14. Endurance Endurance is the ability to do sports movements with the desired quality and speed under conditions of fatigue. 14

15. Types of Endurance Basic Endurance :- It is the ability of an Individual to do the movement in which large no. of body and muscles involve at slow pace for a duration such as Walking, Jogging, Swimming at a moderate speed. General Endurance :- It is the ability of an individual to resist fatigue satisfactorily caused by different type of activities. Specific Endurance :- It is the ability of an individual to complete the task without any fatigue. Its requirement depends upon the nature of activity (Games and Sports) requirement of specific endurance of a boxer is different from that of a wrestler. 15

16. Types of Endurance Speed Endurance :- It is the ability of an individual to perform a movement with high speed to resist of fatigue in activities up to 45 seconds. In short term endurance :- Short term endurance is needed to resist fatigue in sports activities lasting from 45 seconds to 2 minutes. Ex. 800 m race. The medium-term endurance :- It is the activity lasting from 2.min to 11 minutes. Ex. 1500 & 3000 mts. Long term Endurance :- It is needed for those sports which require more than 11 minutes time ex. 5000m to 1000m cross 16

17. Speed It is the ability to cover distance in minimum possible time or the ability to perform movement in the shortest possible time. It is the quickness of movement of body parts. Speed used in endurance is called speed endurance. It is the ability to do work faster. 17

18. Types of Speed Reaction speed ability: It is the ability to act against a signal. Acceleration speed ability: It is the ability to achieve max speed in minimum possible time. Movement speed ability: It is the ability to do a single small movement in minimum possible time. Locomotor speed ability: It is the ability to maintain max speed as long as possible. Speed Endurance: It is the ability to do the movement as quick as possible under the condition of fatigue. 18

19. Flexibility Flexibility is the ability to perform a joint action through a range of movements. It is needed to perform everyday, activities with relative ease. Flexibility tends to deteriorate with age. Without adequate flexibility, daily activities are more difficult to perform. Being flexible significantly reduces the chance of experiencing occasional and chronic back pain. 19

20. Types of Flexibility Active flexibility:- The ability of an individual to do the joint movement for a longer range without any external help. Active flexibility is less than passive flexibility. Ex. doing any stretching exercise without external help. It is two kinds :- Static Flexibility :- It is usually required by a sports person when he remains in static position e.g., Diving, Sitting, Lying, etc. Dynamic Flexibility :- It is needed for walking and running its increase by static stretching. 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. 20

21. Co-coordinative Abilities Co-coordinative abilities are those abilities which stabilized and generalized pattern of motor control. These abilities help the sportsman to do a group of movements with better quality and effect. Co-coordinative abilities primarily depend upon the central nervous system. In sports 21

22. Types of co-coordinative Abilities Orientation ability:- It is ability of a person to adjust himself as per the time and condition of place. This ability has Different importance in each game. Coupling ability:- It is the ability of a player to move his physical organs in order to do his activities. For example. Coordination between hands and eyes, feet and eyes etc. Differentiation ability :- It is the ability to achieve a high level cf fine tuning or harmony of individual movement phases and body part movements. It is a high degree of accuracy and high level of mastery over sports movements for effective application in competition. Reaction ability :- It is the ability to react quickly and effectively to a signal. To a great extent it depends on sense organs, coordinative processes of CNS, decision-making, concentration and anticipation . 22

23. Types of co-coordinative Abilities 23 Balance ability :- It is the ability to maintain balance between body movements. Both static as well as dynamic balance is important in sports. Rhythm ability: It is the ability to produce a rhythm, existing in motor memory, in motor action. For example, In Gymnastics the sportsman has to perceive an external rhythm, given in the form of music and to express it in his movements . Adaptation ability :- It is the ability to adjust or completely change the movement programmed during tire movement on the basis of changes or anticipated changes in the situation. The situational changes may be expected ones or may suddenly take place. It depends heavily on experience .

24. Skill Related Fitness Important in the performance of specific functional motor tasks. Important in sport performance and in certain kinds of job performance that require physical skill and strength. Being able to carry out the special skills that are a necessary part of certain sports or activities that can help in becoming physically fit involve one or more parts of skill related fitness. It is more functional and specific. 24

25. Health Related Fitness Ingredient in the national public health agenda. Important for prevention and remediation of disease and illness, both physical and mental. It applies to everyone and is a general concept. Each should achieve and maintain certain levels of health fitness to stay as healthy as possible throughout a lifetime and to improve the quality of life. 25

26. Components of Health Related Fitness Body Composition Muscular strength Muscular Endurance Cardio-respiratory Endurance Flexibility 26

27. Cardiovascular endurance Cardiovascular endurance is the ability of the heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained workloads. Examples would be jogging, cycling and swimming. The Cooper Run is used most often to test cardiovascular endurance. Muscular strength Muscular strength is the amount of force a muscle can produce. Examples would be the bench press, leg press or bicep curl. The push up test is most often used to test muscular strength. Muscular endurance Muscular endurance is the ability of the muscles to perform continuous without fatiguing. Examples would be cycling, step machines and elliptical machines. The sit up test is most often used to test muscular endurance. 27

28. Flexibility Flexibility is the ability of each joint to move through the available range of motion for a specific joint. Examples would be stretching individual muscles or the ability to perform certain functional movements such as the lunge. The sit and reach test is most often used to test flexibility. Body composition Body composition is the amount of fat mass compared to lean muscle mass, bone and organs. This can be measured using underwater weighing, Skinfold readings, and bioelectrical impedance. Underwater weighing is considered the “gold standard” for body fat measurement, however because of the size and expense of the equipment needed very few places are set up to do this kind of measurement. 28

29. Components Of Wellness Physical Wellness Nutritional Wellness Intellectual Wellness Social Wellness Emotional Wellness Spiritual Wellness 29

30. 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. 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. 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. 30

31. 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. 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. Nutritional Wellness: Proper nutrition & a balanced diet are vital components for maintaining healthy lifestyle. Avoid fried, junk and fast food. Adopt fresh fruits, green vegetables, drink plenty of sugar-free liquids. 31

32. Components of Positive Lifestyle Healthy diet Personal hygiene Socialization Stress management Physical Activity Proper sleep Safe environment Balance in life 32

33. Healthy diet A healthy diet or good nutrition is one of the main components of a positive lifestyle. In fact, a healthy diet or good nutrition is necessary to lead a healthy or positive lifestyle. The basics of a healthy diet are lots of vegetables and fresh fruits whole grain foods and low-fat Physical Activity Physical activity or exercise is another vital component of positive lifestyle. Regular physical exercises are needed to maintain a healthy weigh and to enhance strength and flexibility of the body. Stress management Stress management is also a significant component of positive lifestyle. Every individual is well aware that emotional stress plays a major role in changing abdominal weight gain and heart diseases. Socialization Socialization is another significant component of positive lifestyle. An individual should develop good social relations with his fellows and neighbors. 33

34. Personal hygiene Personal hygiene is also an important component of positive lifestyle . stress should be laid on personal hygiene such as cleanliness, Proper sleep Proper sleep is also component of healthy lifestyle. Lack of sleep may cause exertion or fatigue. It also causes the body to release cortisol which further leads to heart diseases. Balance in life Balance in life is also a vital component of positive lifestyle. It means that an individual who wants to achieve a positive lifestyle Safe environment A safe environment is also a prominent component of positive and healthy lifestyle. The living environment is the key factor to determine the psychological welfare and health status of the individual. 34

35. Preventing Health Threats Through Lifestyle Change Regular Physical Workout Adequate Rest And Sleep Quit For Bad Habits Control Use Of Electronic Devices Healthy Eating Habits Periodical Medical Check Up 35

36. Regular Physical Workout: Be in regular exercise for at least 60 min. per day It helps to prevent the body from various diseases. Do stretching exercises, running, yoga, recreational activities etc. Prefer only stairs instead of elevators even walking is best instead of motor bike. Healthy Eating Habits: Adopt good eating habits that keep us away from dangerous diseases. It promotes Growth & Development in children, maintains body functioning in adults. Take healthy diet which includes fresh vegetables, fruits, sprouts and whole grain cereals etc. Control Use Of Electronic Devices: Excessive use of these devices can reduce the physical activity and increase the consumption of dangerous food & beverages. It also leads to a sedentary lifestyle. Devices as TV, mobile and computers use them for at least 2 hrs. a day. 36

37. Quit For Bad Habits: Smoking: Lifestyle should be smoke free. It leads to increase the B.P and disease of stroke or coronary artery. Alcohol: Drinking leads to damage the liver, ill health and premature death. Alcoholism has the ability to destroy social or family relationship. Drugs: It increases the risk of cardiovascular diseases, psychological & hormonal disturbance. It affects the personal health and also family, friends and communities. Adequate Rest And Sleep: Take proper rest keeps us energetic and rejuvenate. Our bodies need proper time for rest & sleep to recover from daily stress. It helps in repair the damaged tissues. Enjoy sound sleep of at least 7-8 hours to be relaxed. Periodical Medical Check Up: It should be a part of healthy lifestyle when a person the age of 40 years. It leads to detect the diseases timely and cure easily. It includes the checkup of Sugar Level, Cholesterol Level and Blood Pressure. 37

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