class-11 Physical education ch-3 notes Physical fitness, wellness and lifestyle
Chapter - 3
Physical fitness, wellness and lifestyle
3.1 Meaning and Importance of Physical Fitness, Wellness and Lifestyle
3.2 Components of Physical Fitness and Wellness
3.3 Components of Heath Related Fitness
3.1 Meaning and Importance of physical fitness, wellness and lifestyle
Physical Fitness:- Physical fitness means the capacity to do the routine work
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 well
balanced life.
Lifestyle:- A way of life style of living that reflects the attitude and values of a
person of group.
Importance of Physical Fitness
1. To live a long and healthy life: A physically fit person not only lives a
healthy life but also a longer life.
2. To increase the energy, power and capacity of the body: A physically
fit person can do his routine work without undue fatigue. The strength and
capacity is increased because of internal energy due to which he can perform
extra curricular task after finishing the routine work. For e.g..- entertainment,
aerobics, dance, gardening, etc.
3. To reduce the.probability of getting a disease: Due to the physical fitness,
important parts of the body, such as heart, lungs and brain remain strong
and there is a less probability of getting disease because of the continuous
activity of these parts.
4. For strong and active muscular and skeletal system: Due to the physical
fitness, a person can do any physical activity with ease, posture is maintained,
muscles and bones stay strong, joints and muscles have flexibility and body
posture looks toned and attractive.
5. To increase the memory and recall capacity of mind: Physical fitness
also affects the mind of a person. A physically fit person has higher recall
capacity and memory.
6. To improve mental health: Physical fitness improves mental health as well.
It leads to increase in self confidence and positive body image.
7. To get rid of excess fat: Due to the physical fitness, a person is always
active. Due to this activeness, the fat in the body continuously get converted
into energy which does not allow the fat to accumulate in the body.
8. To live a happy life: Physical fitness is also necessary for enjoyment and
happiness of mind. A fit person remains happy and joyful which increases
his self-confidence and positive body image.
Importance of Wellness
1. To live a high quality life: Wellness increases the quality of life of a person.
A capable and healthy person can experience more enjoyment by participating
in games and sports and working with other people.
2. 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.
3. 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.
4. 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. If the
negative thoughts come, then he can manage these emotions very well. These
people arc capable of living a balanced life.
5. 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. Wellness is important for enjoying the life and happiness of
mind.
6. To be an active member of the society: Wellness provides the
opportunities to a person to attach with the society and the environment. A
capable person actively participates in the social activities. Wellness motivates
the moral behavior of a person which is very important to live in the society.
Importance of Healthy Lifestyle
1. 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. This makes a person’s life simple and easy and
a lot of improvement takes place in the quality of life.
2. Increases Longevity: Healthy lifestyle leads to have a healthy body. It
helps delay the old age quite late. The risk of diseases can be minimized and
a man’s age lengthens
3. Prevents Cardio-Vascular Disease: Healthy lifestyle protects our body
from cardio-vascular diseases It leads to a reduction of extra fat from our
body. Thus the heart becomes strong. It leads to improve the blood circulation
in the body.
4. Helps in Reducing Depression: Due to healthy lifestyle the level of
hormones leading to the regularity of the state of body increases. As a result
the person is at a minimum risk of plunging into depression.
5. Increases Energy Level: Due to healthy lifestyle a person feels more
energized and rejuvenated. As a result, he can do most of the work
devotionally and successfully.
6. Increases Self-Confidence: Due to healthy lifestyle a person develops
more awareness and self-confidence and it also helps in building mental
toughness.
7. 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.
8. 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.
We can say that healthy lifestyle keeps our body away from cancer, diabetes,
blood pressure, etc. It also leads to an increase in a person’s self-confidence
and also contributes various diseases like positively to an all-round
development of an individual.
3.2 Components of Physical Fitness and Wellness
Components of Physical Fitness:-
For the overall development of fitness. It is necessary to know the different
kinds of fitness required for specific programmes. Physical fitness can be divided
into three main areas:-
• Skill Related Fitness
• Health Realted Fitness
• Cosmetic Related Fitness
Physical fitness has five components; which measures the physical fitness of a
person. Various experiments have been conducted to measure the physical fitness of a person. Various exercises have done to develop these components. The five
components of physical fitness may also be called by 5 ‘S’ of Physical Fitness which
are as follows:
1. Speed
2. Strength
3. Endurance
4. Flexibility
5. Coordination
4. COMPONENTS OF PHYSICAL FITNESS
(i) Strength: Ability of muscles to overcome the resistance. Strength can be divided
into two parts:
1. Static Strength
2. Dynamic Strength
(a) Maximum Strength
(b) Explosive Strength
(c) Strength Endurance
(ii) Endurance : Ability to continue or sustain the work or activity for a long duration.
Types:- (a) Anaerobic Endurance (b) Aerobic Endurance
(iii) Speed: Ability to perform same pattern of movement at faster rate.
(a) Reaction Time Ability
(b) Movement Time Ability
(c) Acceleration Ability
(d) Speed Endurance Ability
(e) Locomotor Ability
(a) Passive Flexibility
(b) Active Flexibility
1. Static Flexibility
2. Dynamic Flexibility
(v) Co-ordinative Abilities : To do or perform a work activity efficiently with
perfection.
5. COMPONENTS OF WELLNESS
1. Physical Wellness
2. Social Wellness
3. Intellectual Wellness
4. Emotional Wellness
5. Spiritual Wellness
6. Occupational Wellness
7. Environmental Wellness
8. Nutritional Wellness
9. Financial Wellness
6. COMPONENTS OF HEALTH RELATED FITNESS
(i) Cardio-respiratory endurance
(ii) Muscular Strength
(iii) Muscular Endurance
(iv) Body composition
(v) Flexibility
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