Physical Fitness, Health

and Wellness
Leorning Objectives
i An 5*spircf,i*m
. Meaning and lmportance of Wellness, Health l'Health /s the condition
and Physical Fitness.
of wisdom and the sign is
a Components/Dimensions of Wellness, Health i cheerfulness, - an open and
i
and Physical Fitness.
* Traditional Sports and Regional Games for - Rolph Emerson
promoting wellness. and poet)

Physical fitness, health and wellness determinants of health include the social,
are three components of a good lifestyle economic and physical environrnents,
of a person. According to a study, the and the person's individual characteristics
life style diseases like obesity, diabetes and behaviours. Physical fitness can be
and hypertension are on the rise in the obtained by involving in regular physical
last decade. The reasons mentioned by activities, yoga and exercise adherence. In
the doctors are a sedentary lifestyle and this chapter, we will try to understand the
unhealthy eating habits. These health meaning of these terms.
problems are so serious that government
often releases health promotion strategies
Metrning of Wellness
for increasing awareness among the The state of being healthy and free from
people. Physical fitness activities, good disease is known as wellness. It is a
mental health leading to overall wellness continuous and thoughtful process to stay
and changes in lifestyle have been highly healthy and achieve total wellbeing. It is
recommended to overcome these health a positive and ideal state of an individual
issues. We will study all these aspects of which is reflected in day-to-day work,
health in this chapter. contribution to society, and leading a
quality of life. Wellness helps in taking
Meqning ond lmportqnce responsibilities and thus the person strives
of Wellness, Heolth dnd for one's entire well-being. The person who
Physicol Fitness lives the life of wellness also knows how to
deal with risk factors that may hamper his/
Wellness, health and physical fitness are her well-being. These risk factors may be
interrelated to each other. These terms illnesses, injuries, substance abuse, lifestyle
are often interchanged, but their origins disorders and others. An optimum level of
and meanings are different. Wellness is wellness helps in leading a quality of life.
considered as an active process through It affects our actions and emotions and
which people become aware of, and make how effectively we deal with our day-to-
choices toward, a more successful existence. day stress. Thus, wellness is much more
According to the WHO, the primary than merely physical health, exercise,

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 cr nutrition. It is the full integration of . Wellness components
physical, mental, and spiritual well_being. like physical,
emotional, mental, social, environmental,
Civen below are some definitions of occupational, and
rvellness.
spiritual are highly
interconnected and can help to make a
'Wellness is an nctioe process poliution-free environment.
tfuough which
lteople become aware of, and make choices
tozttard, a more successful existence,.
Which factors required to maintain the
general wellness of the body?
- National Wellness Institute
\{ellness is a state of complete physical, mental, ** ht*Ys
.Litd social well-being and not merely the fVteening e$ HeqxXtE:
absence
:.f disease rsr infirmity,. The World Heaith Organisation (WHO)
- We World Health Organisation. defines l.reatrth as ,a state of complete
i ;"m portcn€e CIf Wetrlmcss
physical, mental and social wellbling
and not merely the absence of disease oi
\\rellness requires continuous and infirmity'. In simple
e social, terms, health can be
:houghtful efforts to remain healthy and to defined as the overall mental and physical
)rlments/
:each the highest level of wellbeing. Overali state of a person and the absence of disease.
teristics
i can be i-hysical wellness is achieved through the Health consists of maintaining the body
:.,alance of physical activity, nutrition and
physical and taking preventive measu."i to reduce
rrental well-being to keep your body in top the possibility of developing various
ence. In
:ondition. diseases. Key factors that have been founcl
hand the
:leaith-related lifestyle habits lead to to influence health are as listed below:
.)ngevity, improve quality of life and help , Education and literacy
, chieve total well-being.
,' Physicalenvironments
ee from It prepares an individual to be . Culture and gender of
Itisa the person
responsible for making good decisions
Income
i to stay and adopting good practices for " and social status
ng. It is phvsical, emotional and social = Employment/working conditions
lividual functioning. '' Health care services
7 work, It makes an individual understand = Healthy child development
rding a health issues like chronic diseases, knport*n(e ef, l-les ltha
r taking cancer, cardiovascular disease, STDs,
r strives There are several advantages of a healthy
obesity, nutrition, diabetes, injuries, and
rcn who life:
other lifestyle-related diseases.
; how to u The body will be free from various forms
It reduces social evils like abuse,
rper his/ of health problems and thus you will get
gender discriminatiory child labour
may be a longer life.
and substance abuse. Thus, wellness
lifestyle
promotes becoming a healthy and " A person can live a life without suffering
level of
responsible citizen of the country.
from aches, pains and discomfort.
r of life. . A healthy person is able to perform in
ms and It encourages an individual to maintain
every sphere of your iife to the best of
a work-life balance, live happy personal
day-to- your ability.
h more life through adopting an active hfe.
It makes a person look good and
:xercise, Wellness helps in developing good social
attractive and you start feeling good
skills and cultural sensitiveness. abgut yourself.
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n A healthy person can lead a phvsically be compared with each other' But, they ali
are fit as they are doing their work properly'
active life even after growing old'
body will be abie to l-real faster the There
,r" diff*tent definitions of physical
' The
fitness.
regular wear and tear associated with
'Physical fitness is the successful adnptation ta
aging.
* Poor health leads to lower levels of the"stresses of one's lifestyle'' -Kroles
body's ability to
schooling, since Poor health in childhood 'Physical fitness is the ltuman
speecl, balance, ngilitu and
is linked to poor health in adulthood' The *oi, *iih desired
a.nd
family of educated increases schooling strength gained through proper exercises
and also imProves health' ntttrition'. -Don Hoskin
'Physicnl fitness is the cnpncity to meet the
Meqning of PhYsicol Fitness preient and potential physical clmllen'ges of ltfe
Physical fitness is the ability of a person 'with
success'. -Lamb
to perform day-to-day activities without 'Fitness is the ability of an indittidunl to lead
r'rrrd,-r" fatigue. To achieve physical fitness lt
inciudes physical'
a full nnd balanced tife.
an individual should do vigorous physical
m"etttal, emotional, social and spiritual factors
exercise at least 3 - 5 ciays per week for
nnd capacity for their ruholesome expression''
20 - S}minutes. Besides physical activities'
-Charles A. Bucher
an individual should also take appropriate
rest to relax the body and also focus on a 'Physical fitness is the ability to cnrry out
balanced diet, sufficient water intake and daiiy tasks roith oigor and nlertness, withottt
avoid junk food. uniw fatigue and zoith nmple ellergu to enjoy
leisure-time pursuits and to meet unforeseell
emergencies'' -H' Haruison Clarke
'lndirtiduals are physically fit when they cnn
meetboth the ordinary and the unusual demnnds
of daily life safely nnd effectiaely zuitltout being
iaerly" fa-tigued and still hsoe energy left for
leisure nn d recr eational actiaities''

-WenerW.K. Hoeger, Sharon A'

Haeger
'Physicnl fitness is nssociated u'ith a Person's
Fig. 5.1: Physicol activities help in abiiity to work effectiaely, enjoy leisure time'
ma i ntq i n in g PhYsi co I fitne ss be healthy, re.sist hypokinetic disenses or
The physical fitness level varies from conditiorts, and meet emer gencies''
person to person. Let us understand it with -Charles B. Corbin, GregorY I Welk,
in" n"tp of u., example. A teacher teaches Wiltiam R Corbin, Karen AWelk
in school, a labourer does hard work in
the farm and a gymnast does extensive lmportonce of PhYsicol Fitness
workouts to excel in competition' If all Physical fitness is essential at all stages of
these three persons are performing their life. It is not possible to live a quality life
duties without undue fatigue, then they all and enjoy it to its fullest in all dimensions'
are physically fit despite having different People who exercise and strive for physical
fitness levels. Their physical fitness cannot
fitness, enjoy the benefits of it' Some of the
-a

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:y all important benefits of physical fitness are as Conn ponemts/Di nnensions
,erly. .,:1lowing: of Wellness, l-tecxlth and
rsical It improves the functioning of the h.eart Physieol Fitmess
and lungs bv increasing the availability \4/e have learned about the meaning and
bn to of oxygen to all the tissues and organs in importance of wellness, health and physical
'toles
the body system. fitness. Let us now understand what are
lity to The body can be well-shaped through the different components/dimensions
y and physical exercise. Keeping an image of associated with these terms that affect our
s and the handsome body in mind, lve can Cay to day life.
skin rnould it by enough exercise and feel the
et the
Components ofWellness
positive body image.
of life There are seven components of wellness
The lack of physical activities makes
Lamb namely physical, emotional, mental, social,
Lis tired even after a small amount
financial, occupational,
o lead )
of physical work. 1,Ve become strong environrnental,
and spiritual which are
ysical, and healthy doing physical activities nutritional
interlinked with each other.
tactors regularly. -&ffi#"#E+r
ion'. Physicai fitness can boost strength and Physical
lucher increases self-confidence. A person with Wellness
r,ryw:#F*
Emotional 4 lntellectual
y out self-confidence can pass his/her life with F,*
Wellness Wellness
ithout iuil happiness and peace of mind.
t enjoy It helps people to meet the challenges Spiritual
,':5eerl oi life, makes thern self-confident and Wellness Wellness
ilnrke delays the aging process.
Environmental
ey can E.xercise keeps weight under control, "* Nutritional
Wellness
mands in-rproves posture and physical Wellness
Financial
t being .ippearance. Strong bones, better Wellness
bft for .inrnunity, low frequency of any disease
.-rccurrence are the indicators of physical Fig. 5.2: Components of wellness

Y.oeger
:rtness. 1. Physical Wellness: Physical wellness
erson's
\ physically fit individual has alertness/ promotes the balance of physical activity,
:oncentration and positive thoughts nutrition, and mental well-being to keep
e time,
.rbout life. He/She develops good a healthy body weight without undue
'ses or
',.',ersonal habits regarding smoking, fatigue or physicai stress. It involves
,rlcohol and other drug abuse. the absence of illness by adopting good
IWelk, habits while avoiding or minimising the
R.egular exercise is a strength booster,
lelk unhealthy ones. Physical wellness means
l.eiieves tension and controls emotions.
is lhvsical fitness helps to strengthen taking the necessary steps to maintain
:elationships with family and friends. It optimal health and functioning. Some
lges of ideas to achieve physical wellness are as
:lso increases the opportunity for social
ity life following:
:LrntaCtS.
nsions. u Participate in physical activity every
It increases productivity in work and
hysical :educes unnecessary medicai expenses. dav for 30 minutes.
: of the
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 * Take the stairs instead of the elevator. water, noise and land pollution or food
+ Eat a variety of foods and stick to a contamination. We should recycle the
balanced diet. products which we use and reduce waste
and pollution. Environmental wellness
" Maintain a regular sleep routine. can be achieved in the given ways:
2. Emotional Wellness: Emotional wellness
includes stress management, self-care, " Manage our waste by adopting the
relaxation and managing vour emotions. 3R's formula (Reduce, Reuse and
It allows you to recognise and understand Recycle).
your emotions, cope with them, and " Conserve electricity and adoptmethods
express them. Some ways to maintain to minimise use of fuel.
emotional wellness are the following: .* Plant trees near your house.

" Take time to rejuvenate by finding a 5. Financial Wellness: Financial wellness

few minutes. involves the process of leaming horv to
* Explore and practise mindfulness. successfully manage financiai expenses.
* Cive yourself opportunities for Money plays a critical role in our lives, and
learning and growth. it can impact our health as well as academic
performance. A few tips to manage financial
3. Spiritual Wellness: Spiritual wellness
wellness are iisted below:
refers to successfully interacting with
people by developing friendships or " Start a savings account and save a
community participation. It aliows small amount every month.
having reiationships that can offer * Identify and address any financial
support and guidance. It allows you to problems before they start.
be in touch with yourself and what you " Plan and set budget goals.
believe in. Spiritual wellness helps you = Make a list or review ourbank account
to find the meaning and purpose of life. of all purchases in one week.
Some ways to gain spiritual wellness are .' Make a list before we go for shopping.
listed below: u Avoid unplanned purchases.
s Look for a religious faith that we agree
6. Nutritionai I{ellness: It focuses on
with.
improving health through incorporating
" Spend time meditating or practising a balanced diet into our daily life. A
mindfui relaxation. healthy diet promotes normal growth,
* Attend a worship service. development and aging, helps us to
* Cet some time for ourself and spend it maintain healthy body weight, and
in
out the natural surroundings. reduces the risk of chronic disease. Some
{. Environmental }'Vellness: It refers tips to achieve nutritional wellness are
to respecting the environment and as following:
natural resources" It demonstrates your = Stick to a balanced diet.
relationship with your environment, * Avoid junk and processed food.
living in harmony with the Earttr, and u Do not eat fried foods.
taking care of the surroundings. It helps . Avoid overeating.
develop habits like producing and * Include healthy snacks in the daily
eating organic food, minimising the use
of petroleum products, and reducing
routine.
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 ' r:cupational Wellness: It is the ability 1. Cardiovascular Endurance: The
,'.cirieve a balance betr,veen work and cardiovascular system provides a means
:'-1re time, addressing workPiace by which oxygen is suPPlied to the
- --.SS and building relationships with various tissues of the body via the heart,
-..' orkers. Occupational wellness blood vessels, blood, and iungs. This
I-: -_.tr
' . -,\-s how we interact with our job, our is the ability of the heart, vessels and
g
...revements at work, and our outlook lungs to deliver oxygen to the muscles
' :i-,e work we do. Our attitude towards and remove waste Products during
, :' \\-ork directly influences our overall physical activity. For example, long-
Le::'.,: is distance running, cycling, swimming,
-:lth. Occupational wellness can be
-
-,eved by the ways listed below: aerobic activity. Cardiovascular
-i- lrplore different career options. endurance indicates a Person's level of
aerobic health and physical fitness. This
-
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i.,,--,r- to -ontinue a profession that suits your information can benefit everyone, not
.rrterests and abilities.
just professional athietes. The maximal
',\-e can also work as a volunteer that
=s,
and
interests and motivates us.
amount of oxygen that can be used
ademlc during exercise is referred to as maximal
,, Set realistic career goals and work
llancial aerobic capacity (VO, max). Aerobic
toward them.
capacity is also expressed in METs . MET
sa\ie a
. intellectual Wellness: Inteliectuatr is the oxygen consumed (milliliters) per
rrrellness allows you to have an oPen kilogram of body rveight per minute
nancial
mind or strong desire for new ideas, (ml-/kg/min).
challenges, and experiences that can be
2. Nluscular Endurance: The ability of
applied to personal decisions, group the muscles to exert continuous force
interaction and community betterment.
against resistance is termed as muscular
ICCOUNT
lntellectual wellness can be attained in
endurance. Activities with low intensity
tl're given ways:
rirPmg.
and high volume (long duration) are
Explore new hobbies and Practise common like push-uPs, sit-ups, chin-
them. ups, rowing and are done to increase
SES ON ' Be open-minded to ideas. muscular endurance. In strength
orating Travel to different places and gather training, muscuiar endurance refers to
iife. A information. the number of repetitions of a single
rrowth, Find new ways to be creative. exercise we can do without stopping and
us to resting. Examples include how many
rt, and msffiY#w Kru#W? times we can do a full squat, a sit-uP,
e. Some . = " es a lso affect obesity by affecting metabolism,
.:3etite, satiety, food cravings, body-fat or a bicep curl with a light-to-tnoderate
IESS ATC
- .:ribution, or a way to cope with stress. weight before breaking form.
3. l{uscular Strength: The amount of force
Components of Heolth muscles can exert against resistance
.1
: components of health-related physical
is called muscular strength. It helps
" -:ss are cardiovascular endurance, sportspersons to hit, tackle and throw.
- , sclrlar endurance, muscular strength, The key to making our muscies stronger
Le daily . ,.11-,ilitv and body composition.
is r,vorking them against resistance,
whether that is from weights or gravity.
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 If we want to gain muscie strength, try parts of the body. Bocly fat percentage
exercising such as lifting weights (under measurement tells how much of the
proper supervision). Some activities weight of your body is fat. The percentage
having high intensity and lor.v volume of your body that is not fat is fat-free
(short duration) are lifting hear,l,nveights, mass. There are normal ranges for body
100-meter sprint,long jump throwing, etc. fat, which differ for men and women.
4. Flexibility: The ability of the joint to A healthy individual should have a
rnove around in the full range of motion reiatively low percentage of fat in the bociy.
is called flexibility. Flexibilitlz is essentiai It is important to regularly check body
as it prevents injury and ensures smooth composition because it is associated with
and efficient movements. Flexibility is the incidence of heart disease, diabetes,
one of the ir..ost important requirements hypertension, etc.
for gvmnastics. In rnany other sports, The knowledge of bodv composition can
including team field sports, good help you assess your health and fitness
flexibility is an important part for better level. Body composition is measured at the
performance and for injury prevention. start of a weight-loss or fitness programme
Stretcl-ring exercises are used in injury and then checked periodically to monitor
rehabilitation, preparation for sport the progress.
(warm-up), and recovery after exercise.
Fiexibility training includes stretching
exercises to lengthen the muscles and
may inciude activities like yoga. icates a

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Components of Physicol Fitness
:*
Physical fitness is a state of health and the
ability to play sports, occupations and stay
S*--* *#W-active in doing daily activities. It consists
Fig. 5.3: Stretching exercises of components like strength, endurance,
5. Body Composition: The proportion of speed, flexibility and others.
body mass to body fat is called body All these components are key elements
composition. It includes the amount for attaining an optimum level of physical
of muscle, fat, bone and other vital fitness.
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rtage Strength needs dynamic strength to complete the
the routine. Other examples are wrestling,
Strengthis the abilitl of a n'luscle or a group
rtage rowing, or in your daily iife going upstairs/
of rnuscles to act or overcome resistance.
:-free downstairs or lifting objects, bags, boxes,
It is the amount of force that muscles can
body etc. Dynamic strength is of three kinds-
produce to compiete a task. It is measured
L
in pounds or dynes. Strength influences Maximum strengtfu Explosive strength
rea other components of fitness also, such and Strength endurance.
CIdy. as speed and endurance. This is because 1. Maximum Strength: A muscle can
body all the movements in sports depend on overcome maximum resistance in a
with muscular contraction. Therefore, strength single repetition of a single maximal
tetes, is an essential component required for all voluntary contraction. Maximum
motor abilities, technical skills and tactical strength means to exert force against
r can actions. A11 sports require strength but the resistance by maximum effort. In
hness kind of strength varies depending on the maximum strengttr, a muscle or specific
rt the particular sports. There are mainly two group of muscles engage all motor units
mme tlrpes of strength - Isometric strength or to generate maximal tension against
nitor Static strength and Isotonic strength or an external resistance. It requires high
llynamic strength. levels of neuromuscular efficiency to
enhance both intra- and inter-muscular
Static Strength co-ordination. Though maximum
Static Strength or isometric strength is the strength does not hold much importance
ability of the body to hold a pose without in the majority of sports but is certainly
rnovement. In static strength, the muscles required in sports like long jump, shot
contract and hold one position. It is put, javelin throw, weightlifting, discus
ireasured by isometric exercises. Isometric throw, etc. Given belolv are sofire
erercises, also known as static strength benefits of maximum strength:
lraining, involve muscular actions in which e Activates the type-Il (fast-twitch)
the length of the muscle does not change muscle fibres which are capable of
be
and there is no visible movement at the generating a high level of force during
'oint. The most common example of static the contraction of muscles.
strength is holding the PLANK pose.
- Increases the levels of muscle-building
i'o hormones.
- Increases bone density and strength.
- Improves performance in many sports
is
and ADLs.

d the
I stay
rsists
eu:Ice/
Fig. 5.4: Plonk pose

rrents Dynomic Strength

, sical Dynamic strength is the strength a
'-rerson needs to sustain their body over a
:.rolonged period. For example, a gymnast Fig. 5.5: Shot put
'1*
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2. Explosive Strength: Muscles can the following benefits:
overcome resistance as fast as possible. It * Maintains good postural stabilisation
is a combination of strength and speed. for an extended period.
Explosive strength is highly specific to * Irnproves the aerobic capacity of
the nature of morrement and is greatl;r working muscles.
influenced by motor co-ordination. * Enhances the ability to perform many
This type of strength is mainly used functional tasks.
in the spiking of volleyball, jumps in
basketball, sprint events, etc. Given
below are some benefits of explosive
strength:
u Improves the speed of motor
unit recruitment and enhances
intramuscular co-ordination.
* Reduces reaction time.
* Improves the resiliency of muscle and
Fig. 5.7: Swimming
connective tissue.
" Activates type-Il muscle fibres. d of strength is required to
repeated muscular activity?

Enduronce
Endurance stamina, or durability is the
ability of an organism to exert itself and
remain active for a long period. It is also the
Fig. 5.6: Sprint event ability to resist, withstand, recover from,
3. Strength Endurance: A muscle can
f
and have immunity to rvounds, or fatigue.
overcome resistance under the condition In humans, it is usually used in aerobic or
of {atigue or for as long time as possible. anaerobic exercises. Endurance training is
A muscle is required to perform repeated designed to improve stamina, endurance,
contractions and withstand fatigue and overall performance. Athletes use it
in strength endurance. It relies upon vrhile they prepare for both long and short
aerobic efficiency to supply oxygen and events. People who are not athletes may
nutrients to the working muscles while utilise endurance training as a rnethod to
removing metabolic waste. Strength attain fitness. It is the ability to withstand
endurance is an outcome of strength fatigue. Endurance plays a vital role in
and endurance exercises. It can be static almost every activity directly or indirectly.
or dynamic strength depending upon It is either measured by the number of
whether the movement is isometric repetitions of a task or the time for which
(static) or isotonic (dynamic). This type an activity is performed. Endurance can be
of strength is mainly used in long- grouped into the following categories:
distance races, such as a marathon, 1. Speed Endurance: Speed endurance is the
swimrning, distance cycling, or in tug of abiiity to resist fatigue in cyclic activities
war (static), etc. Strength endurance has that last up to 45 seconds. A common
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 example of this type of endurance is a on the action of the central nervous system.
rtion 400 m sprint in track and field events. This It signifies the ability to execute motor
type of endurance is largely dependent on movements as quickly as possible. These
the por.ver and capacity of an individual movements can be cyclic or acyclic. Some
/of to produce energy. factors that help in determining the speed
2. Short-Term Endurance: Short term are the mobility of the nervous system,
lany
endurance is needed for the activities that explosive strength, flexibility, and certain
last from 45 seconds to about 2 minutes. psychological factors like attention,
The most appropriate example for short- motivatiory concentratiory ability to relax,
term endurance is an 800 m run. This etc. There are five different types of speed
endurance depends majorly on speed involved in sports as listed below:
endurance and strength endurance. 1. Reaction Ability: It is the ability to react
j. Medium-Term Endurance: This type quickly to a stimulus or signal. Different
of endurance is used to resist fatigue in sports have different types of signals
activities that lasting from 2 minutes to like visual, auditory and tactile to name
about 11 minutes. The most common a few. The response to such signals
example of this type is 1500 m and 3000 m accurately and as quickly as possible is
run and 100 m rowing. Similar to short- known as reaction ability.
dto time endurance, this type of endurance 2. Acceleration Ability: The ability to
v?
also depends on speed and strength achieve a high speed of locornotion
endurance but to a limited extent. from a stationary position is termed as
-. I-ong-Term Endurance: Longtime acceleration ability. It depends greatly
endurance is needed for activities that on the explosive strength, technique and
s the
last for more than 11 minutes. This type movement frequency of a sportsperson.
t and
of endurance is required in events like This ability holds great importance in
;o the
marathons/ cross country races, etc. sprinting events.
from,
[gue. 3. Movement Speed: The ability to move
DOUBT SECTION
bic or : ndurance exercises are useful for
quickly and carry out a movement or
ing is . oortspersons only. perform a skill (tennis serve, kicking
relnce/ '.1int; Endu ra nce exercises help in com bating a ball, hitting a baseball) is termed as
nse it 'atigue. So, these can be performed by the movement speed. Co-ordination is a
short ,:ortspersons as well as other people to very important factor in the movement
-aintain fitness. speed factor. It is aiso related to correct
i may
Lod to
learning in the specific sport movement
stand Speed or technique. It is dependent on the
rle in : peed refers to the ability to move yourbody technique and explosive strength of the
rectly. :' parts of your body swiftly. Many sports sportsperson.
rer of :1r. on speed to gain an advantage over 4. Locomotor Abiiity: The ability to
which '-rponents. For example, a basketball piayer maintain maximum speed when in
:an be -:-.akes a fast break to perform a lay-up, a motion for the maximum possible
,. -nnis player move forward to get to a drop duration or distance is called locomotor
l is the -rot, a football player runs for defense to ability. It is important in sports like
ivities :ceive a pass. Speed depends considerably 100 m and 200 m sprints, speed skating
mrnon and short sprints in cycling. Locomotor
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abilitY dePends highlY T 'h",
*::ntt1
of
of the nervous 'y't"*' The.chances
is relatively
improving locomotor ability
1ow
endurance rs
5. SPeed End.urance: SPeed
a combina tion of two
words speed and
to move at a
endurance It is the abilitY of time,
high sPe ed for a longer duration
1.e., under the condition
of fatigue. It
caPacitY'
d"p ends highlY on anaerobic Fig. 5.8: Passive flexibilitY
factors.
technique and Psvchic ) Active FlexibilitY: The abilitY to perform
amplitude
FlexibilitY a movelnen t with greater
active
The ability to move ioints. without external help is called that
through a cornplete range
of "n":t]:-l':
motion rs flexibilitY' It is the range of
motion
is the our muscles to
called ftexibility' Range
Lf-motion we can achieve bY ustng
examPle, using
atr-*." and diiection iniswhich our iolnts pu t our ioint there. For
the ability to our armback
.ur-t *orr*. Flexibility our shoulder m uscles to Pull
we can' Active
execute movements #tn
greater amplitude behind our ear as far as
muscles and flexibiiitY is alwaYs less
than Passlve
or range. Without flexibility' between
"*."ra grow stiff and movement flexibititY and the difference
i.i^i, the two inclicates a lack of
muscular
wouldbelimited..Flexibiiityensuresthat
its entire or both. Active
the body can move throughor stiffness' strength or co-ordinati on
into the
;;;g" of motion without pain flexibilitY is further classified
that often following two categories
Flexibility is a motor to*pott*'lt elasticity'
corresponds to stretchabiiity' Static lityz It is required for
tTexibi
term' the individual is
*tUiiiliy, etc' But as a scientific
than what is
movements done rvhile
sitting,
'flexibility' means much more in a static Position t'e standing,
conveyed uy these tenrrs' It is affected or lying
"-'foi
;; ;: m*t1"'strength' the structure ot & Dynam xc flexibilitYt It
is required
and other
for executing nrovements w'hen
an
the ioints, tendons' iigu*"t-tts into
ir",Jrr. Flexibility tu'' b" categorised individual is movrng
the foliowing tvPes:
to Co
t. Purri.r" Flexibility: The abilitv
amplitude
movements wit}. greater passlve
*i f't external help is known a.s with
flexibility' Fo' exumple' stretching or a
the help of a partner' an
accessory '
floor or a wall'
prop.We can also use the
allo-ws us to
Infact, passlve flexibility
stretch lrrore than active
flexibility and
the structure
i, a"r"r*ined largely by of
of the ioint and"tkre siretchability Passive Fig. 5"9: Active flexibilitY
the muscles and ligaments'
n"riUiUty is the base oi active flexibilitv'
@,-' 80
*€*
 Types of Co-ordinotive Abilities outside, the sportsperson has to make
Coordinative abilities are relatively use of the rhythm stored in the internal
stabilised and generalised pattems of motor memory of the body.
control and regulation processes that enable 5. Reaction Ability: This is the ability
sportspersons to do a group of movements to react quickly and effectively to a
E
rr.ith better quality and effect. Co-ordinative stimulus. Different types of sports have
abilities are very important in the field of different signals like visual, auditory
F sports. The use of these abilities is however and tactile, etc. Reaction ability helps to
lifferent in different games. respond to such signals accurately and
i. Coupling Ability: The coupling ability as quickly as possible.
co-ordinates body part movements 6. Balance Ability: It is the ability to
rform with one another and about a definite maintain balance throughout any
litude goal-oriented whole-body movement. movement and to regain it quickly after
active For example, the movements of hand, any balance disturbing the movements.
n that feet, trunk, etc. It is important in sports It is further classified into two types:
Ces to in which movements are played with r Abilitl to maintain balance during
using a great deal of accuracy and precision stationary position or slow movements.
nback such as gymnastics and team games. o AbilitI to maintain or regain balance
Active L Orientation Ability: It is the ability to during rapidly changing positions.
rassive
determine and change the position and 7. AdaptationAbility: The ability to adjust
:tween
movements of the body in the required or completely change the movement
scular time and available space to a definite
Active programme based on changes or
fie1d of action. Orientation ability expected changes is called adaptation
ito the has a vast use in sports. For example, ability. These situational changes may
in gymnastics, body movement and be expected once or may take place
:d for position are important for orientation. suddenly. It depends considerably on
dual is ' Differentiation Ability: It is the ability to the speed and accuracy of perception of
sitting, determine the position of the body and changes in the situation.
its parts in time and space concerning
r-iurired gravity. This ability to achieve a high
EI'I an degree of accuracy and economy of FiII in the blanks.
separate body movement phases in 1. is the full integration of
rr,otor action. For example, in gymnastics
ilifferential ability enables highly precise 2. the speed
and accurate movements according to a nges in the
qiven set of movements.
= Rhythm Ability: The ability to perform 3.
:he movement with the required rhythm
is ca1led rhythm ability.In some sports
.ike gymnastics, the sportsperson has to
fierceive an external rhythm, music, and
has to express it in his movements. In a
sport. Where rhythm is not given from

81
 i'r'r:, ":iE&E#ffitr8 Sp*n€s war#
i€,s'a; i,*rc* E #* rc*s $*r
!::r''+,:,**$ "* g'fficEE € HE,*s$
,*
Traditional Sports and regionai games
provide unique opportunities to the people
that mainstream sports may not. They
are often based on fun and participation,
not competition, and provide a link to Fig. 5.L0: Gutte
something bigger than sports and physical
activity alone. This factor associated with Kancha
traditional sports and games promote Kancha is played using dark green glass
wellness. People just enjoy game without marbles known as 'Kancha'. The game
stress and pressure of winning. It provides involves a player hitting the selected
pleasure, community interaction and target marble using one of his marble.
friendliness among the players. Traditionally, the winner of the game takes
away all marbles from the losing players.
Traditionol Sports
The marbie is held between the right hand
Traditional sports are interactive games and the forefinger of the left hand. The
which have their own history and strict
finger is pulled backward and is released
rules to be followed for centuries. India has
with pressure almost in a spring action.
a strong tradition of traditional sports and
games that are played all over the country.
Some games like Kabaddi and Kho-Kho are
popular nation-wide. The National Sports
Policy, 2001 aims to promote traditional
sports and regional games through
its various schemes. Some important
traditional sports and regional games of
India are briefly mentioned below.
Gutte
Fig. 5.LL: Kancha
Gutte is a simple game played in many
parts of our country. It is popularly played Lattoo
among both children and adults. It consists
Lattoo is a popular game played in India
of 5 pieces of small stones. This simple game
using a spinning top. There is a string
requires you to toss and spin one stone
which helps to spin the top and then heips
in the air and pick other stones from the to lift up the spinning top. The players need
ground before the airborne stone touches
to first wrap their tops with the string and
the ground. The process is repeated until
then unr,rrind itby pulling the string, making
an airborne stone strikes the ground. The
the top to rotate on the ground. The players
beauty of the game lies in its simplicity,
need to pick their tops with the string as
inexpensiveness. Moreover, dfly number of
fast as they can. The player whose top spins
people can play this game.
the longest is declared as the winner.

rei-"
i1#'5 ,r
,$Li, 82
 important in a single breath. The players
are taken out of the game if they are tackled
but can be brought back into the game for
each point scored by their team from tackle.

Fig. 5.12: Lottoo

Gilli-Danda
reen glass
Gilli-Danda is one of the most thrilling
fire game
games originated from the India. This
r selected game requires two sticks. The smaller stick Fiq. 5.14: Kaboddi
s marble. is known as Gilli and the longer stick is
;ame takes Kho-Kho
known as danda. The player needs to use
players. Kho-Kho is played by teams of selected 12
the danda to hit the Gilli at the raised end,
right hand rvhich then flips in the air. When it is in the players out of 15. From this, 72 players, 9
hand. The air, the player needs to hit the Gilli, as far enter the field and sit on their knees and
s released as possible. Thery the player runs to touch the remaining 3 players try to avoid being
action. a point outside the circle before the Gilli touched by members of the opposing team.
: It is most often played by school children in
[.' ': is taken by another player. The secret of
r,,,inning this game lies in how well is the India and is a competitive game.
F gilli raised and hit. It can be played by any
fr, i'Lumber of players.

ba
F
L-,,--

Fig. 5.L5: Kho-Kho

Kushti
:J. in India Fig. 5.1"3: Gilli-Donda Kushti is one of the oldest sports in India.
is a string The Mahabharata epic has one of the first
then helps Kabaddi
mentions of Kushti. It differs from free
lar-ers need Kabaddi is a team sport of India. There are style wrestling that happens in marly
r string and I teams with 7 seven players in each team. different parts of the world. Earlier, the
ng, making The aim of the game is that a single player game of Kushti would end only when
one
fhe players -rom a team has to run into the opposing of the competitors signal defeat. Flowever,
re string as :eam's half of a court, touch as many matches today do have separate rounds
se top spins ;efenders as possible, and return to their and also have a referee who intervenes.
lut!r. r,-,\-n court. A11 of this must be done without This
sport has also come to find itself as one
:eing tackled by the defenders and most of the events in the Olympic Games.
,."*r*
*&r"
83 "r,1*.:

I
 and old people especially in Tamil Nadu,
Karnataka, Andhra Pradesh and Kerala
and also played in Sri Lanka.

Fig. 5.L6: Kushti

Mallakhamb
' - :,: , : ,.r i:. i ;,i-tx i: is an ancient Indian traditional
sport that combines yoga, gymnasium and
martial arts. It is known as the mother sport
of ancient India. 'Malla' means gymnast Dhopkhel
and 'khamb' means a pole. So typically fihr;pk}:rei is a ball game frorn Assam
'Mallakhamb' means a 'gymnasts poie'" state piayed between two teams during
This sport originates from the 12th century. the festival of Bihu. The indigenous game
Previously, wrestlers or pehh,vans made of Assam is a seasonal game that requires
use of Mallakhamb to practice their skills speed, stamina, and acrobatic skills.
for Kushti. However today, it gets the
recognition it deserrres. It is now a separate
sport altogether.

Fig. 5.1-9: Dhopkhel

Yubi-Lakpi
Yubi-lakpi game is played in Manipur with
Fig. 5.77 Mallakhomb Troditional sports of tndia coconut and a lesser known traditional
football E;ame of India. The game generally
Regionol Cromes
played barefoot withT players in each tr,vo
Regional games are played in specific team over a 45 metres long pitch and also
regions of a country. Every country has known as coconut snatching.
its regional games. Aithough, there are ,6If j'ttL'i'l*&*i: *s: 'u ''" **
several regional games played in India, r,t e
will briefly mention about some of them.
Pallanguzhi
is a Tamil traditional indoor
i:.:L::.:ii:ir:.":hi
board game, played by two players on a
rectangular board. The traditional ancient
game is very popuiar among the kids Fig. 5.20: Yubi-Lokpi

84
ladu, Insuknawr archery, where the main weapons are bovvs
erala is a rod pushing sport
iclsi-;i<*ara'r game
and arrows. This game has two groups
played in Mizoram state of North-East and the main target is the opponent's legs
India and most popular among the Mizo below knees.

E community. The game where round

t
fi
wooden rod or bamboo rod between trvo
i players is trle*t to p:..;e?: the opponent out
\- of the ring.
E
F

Fig. 5.22: Thoda

IruJTEXT QU
Write true or false:
{.ssam Fig" 5.2L: lnsuknawr 1. Gutte game consists of 5 pieces of
luring small stones,
; game
Thoda 2. Lattoo is a popular game played in lndia
quires is known as a martial art form that
,:q:eia using a simple machine.
rs commonly seen in Himachal Pradesh, 3. The secret of winning gilli-danda game
especially in the valleys of Kullu and lies in how well is the gilli raised and hit"
s J
.rlanali. This sport needs excellence in
t
l
q Quick Recoll
lrr
r eE
l,
t+
A person can perform
Physical Fitness

day-to-day actjvities
without undue fatigue. To achleve physical fitness
an indivldual should at least 3-5 days per week do
Traditional and Regional Games
Traditional Sports and regional games
20-30 minute daily vigorous physical exercises. provide unique opportunities to the
people that mainstrearn sports may
not. They are often based on fun and
urwith Wellness
participation, not competition, and
ditional *'e state of belng healthy and free from provide a link to something bigger
enerallY r sease is known as wellness. lt is a than sports and physicalactivity alone.
-,,-rfinuous and thoughtful process to stay Traditional games: Gutte, gilli-danda,

ru
adr two -
=althy and achieve total well-being. lattoo, kabaddi, kho-kho, etc.
rnd also -: mponents of wellness: Regicnal games: Dhopkhel, Yubi-iekpi,
rhysical Emotional thoda, etc.
Soiritual Environmental

:'ti
rl utritional
Occupational
lntellectual
Financial fiHq Components of Health-
a "? A:l Types of Co-ordinative Abilities Related Fitness
- - t'/pes of coordinative abilities are: a Cardiovascular endu rance
=
ability Orientation ability t Musci;lar endurance
-cupling
I ferentiationability Reaction ability a Muscuiar strength
r -,,,thm ability Adaptation ability a Flexii:illty
:: ance ability a 8+dv composition

ri

r
 Keyttrords I

Wellness : State of being healthy and free from disease

Strength nce
Explosive Strength
Acceleration ability
Coupling ability and about a

I
\-
Sumnmar y I
e Physical fitness is the ability of a person to perform day-to- day activities without undue fatigue
To achieve physical fitness an individual should at least 3-5 days per week do 20-30 minute daily
vigorous physical exercises
r The state of being healthy and nown as wellness, lt is continuous and thoughtful
process to stay healthy and ac
+ Physical fitness consists of components h, durance, speed, flexibility and others
e Co-ordinative abilities are relatively stabil generalised pattern r control and regulation
processes that enable sportspersons p of movements wit quality and effect

t There are s ponents of well m l, environmental,

financial, occu a ked with each other

a The compone nts of

muscular stre ngth,
o Trad rts and lgame m
s often based al
sports of lndia are
Tradition utte, Kancha, Gilli-da nda, Ka
Regional Games: Dhokhel, Yubi-Lakpi, Thoda, etc.
\-- * - * * - - -'

Exercises
A. Obiective Type and Multiple Type 6. The ....... wellness helps you to
Questions ('t rnark! find meaning and purpose of life.
7. The ....... helps sportspersons
Fill in the blanks:
to hit, tackle and throw
1. Strength endurance is an outcome of Write true or false:
....... and endurance exercises.
2. During exercise, the body releases stress 1. Social wellness refers to respecting the
releasing ....... which helP in environment and natural resources.
decreasing stress.
3. ............. is a combination of 2. Static flexibility is required for
movements
strength and speed. done while the individual is moving.

4. ............. endurance is needed for

activities that last from 45 seconds to about 3. Speed endurance depends highly on
2 minutes. anaerobic capacity, technique and psychic
factors.
5. Long time endurance is needed for activities
that last for more than ..........
,,,ii
. ti15t1
f!4. ',
, &t, 86
 4. Strength endurance is mainly used in 7. What is speed endurance?
medium distance races.
B. List the main types of strength.
5. ln dynamic strength, muscles contract and
9. What is explosive strength?
hold one position.
10. How does passive flexibility different from
6. A physically fit individual has alertness, active flexibility?
concentration and positive thoughts about
life. *, Short Answer Type Questeoms - !
7. Lack of physical activities makes us tired {3 nrar$<s}
even after a small amount of physical work. 1. Explain what maximum strength is and list
its benefits.
lll. Multiple choice questions: 2. What is cardiovascular endurance?
1. Who said that 'Physicat fitness is the Elaborate.
e.
_.1

hurnan body's ability to move with desired 3. Define strength. lVention briefly about its
*: speed, balance, agility and strength gained types.
through proper exercises and nutrition'? 4. Elaborate the term active flexibility and
:r; I a. Don Hoskin b. Lamb write its different types.
c. Kroles d. Nixon 5. What is physical and intellectual wellness?
2. Strength is an essential component How can it be improved?
:on required for all motor abilities, technical 6. Write a note on different components of
skills and wellness.
a. Tactical actions b. General actions
--rl 7. Explain the meaning of health and its
c. Learning d. Social skills importance.
3. The most common example of static 8. Describe any two traditional sports of lndia.
-'o
strength is ...............
a. PLANK pose
b. push-ups m" Short &nsurer Type Questi*res * $E

3am c. Tadasana d. High jump {5 marks}

onal 4. The most appropriate example for short- 1. Briefly explain the different health-related
term endurance is a ............... components of fitness.
race. 2. Describe the different types of endurance.
a. 100 m b. 200 m 3. What is the importance of wellness?
c. 800 m d. 1500 m
4. Briefly describe the types of co-ordinative
5. Which of these is not a traditional sport of abilities.
lndia?
5. List out the importance of physical fitness.
a. Gilli-danda b. Cricket
you to c. Gutte d. Kho-Kho
6. Describe the term ftexibility and its different
types.
ei'sons
. 1;={v $f'eort dlnswer &a"rest5*c,rs 7. Describe any two traditional and regional
{* r:r*rFr} games of our country.
'1. Explain the meaning of physical education. ffi" S.pplSrimg
ing the 2 What is nutritionalwellness? 1. How will you explain occupationalwellness
3 Define the term VO, max. to working people and ways to achieve it?
.1. What should be the body composition of a 2. Suggest some physical activities to
ements healthy person? increase muscular endurance.
5. List out the ways of gaining emotional F" Aa:afy*ing *s=d Err;*Eex;:t::r:,e3
wellness.
thly on 6 What are the different types of co-ordinative
1. Observe the given beicrru picture of
psychic abilities?
the javelin throw. Answer the following
questions based on it"

87
 l. Value-basedQuestions
1. After studying this chapter, Navika and
Naval understood the importance of
wellness, health and physical fitness. They
both discussed these topics with their
friends and family so that they can alsrr be
benefitted.
a. What do you understand by wellness?
b. How wellness can be related with
health?
c. What activities can be done to improve
physical fitness?
a. Which component of physical fitness is
d. What values Navika and Naval have
required for it?
shown here?
b" Explain the term 'maximum strength'.
c. What is the effect of maximurn strength
ART INTEGRATION
on the muscles? Aerobic Exercise
d. List any two benefits of it. Dancing is an aerobic activity that improves your
balance and co-ordination. lt's suitable for people
G. Greating of all ages, shapes and sizes. Whether you like to
jump or jive, tap or tango, do the hip hop or salsa,
1. Create a flexibility exercise programme for
dancing is one of the most enjoyable ways for losing
yourself.
weight, maintaining strong bones, improving posture
a. Why are flexibility exercises important and muscle strength, increasing balance and co-
for you?
ordination, and beating stress.
b. What would happen if exercises for
Working in Groups,
flexibility are not done regularly?
c. Name any some passive and active . Choose the dance style you wish to incorporate
flexibility exercises that should be in
into your exercise routine.
your schedule? . Learn/improvise steps.
Passive Flexibility Active Flexibility
. Choose/create your own music.
Exercises Exercises . Set the dance steps to music.
1 1
Perform your Aerobic Dance Activity in the
school PE period. (CBSE)
2. 2
SEWA ($ocial Empowerment through
3. 3 Work Education and Action) Activities .

Your school wishes to draw up an action plan for

H. Hlgher Order Thinking $kills (HOTS) promoting wellness among all its students. Working:
1. What is the key to making muscles stronger in groups, help the schoolauthorities draw up a plan,
and more powerful? wellness plan by suggesting activities. ,

(Text Source - GBSE)

t
Wellness Component Activity Suggested
Physical well-being

2. Which factors are essential for Emotional well-being

emotional
wellness? [Vental well-being
I ntellectual well-being
Environmental well-being
Occupational Well-being
Spiritual well-being

re*o 'l'."
'=Hlr.:i 88
e#*+
k' t .| =."
..?":

-:r d
 skills. All the sports also require strength but the kind
of strength varies depending on the sports. Based
a and on the case, answer the following questions:
ce of Dhruv is involved in different strength enhancing
1. What is the meaning of strength in physical
i. TheY exercises. He is very regular to his exercise
r their education?
schedule. While doing exercises, he noticed that
rlso be his speed and endurance is also improved as all 2. What are the types of strength?
the muscles of the body contract while involved in 3. How strength does involved in improving other
lness? physical activities. Through this, he learned that skilis?
d with strength plays an essential role in improving many

mprove
!

al have 3 xterssf#ro e*f

a**itie :;fPrc;eets I

A, Your sclrsol is plaxrnirg to eonduct a weliness Frograffirne fsr the *tudents.

Work in a group and help your physical educat*ssr depar*m*m* En sugges*ing
some activities as listed in the table.

es your Wellness Component Activities

' peoPle
Physical wellness
u like to
rr salsa, Emotional wellness
or losing
1 posture lntellectual wellness
and co-
Financial wellness

Nutritional wellness
;: rporate
B" Organise a Fower Point presentation on the follourimg topEcs"
1. Causes and effects of sedentary life on health.
2. Effect of physical inactivity or hypokinesis on health.

in the
CBSE)

rgh
ities
n plan for
r Working
upa

t-

ggested

.4m
.^d'ocgarrrerrts. The
%nf shoufd be noted
! -._
,iifi{ -