1. Lesson -2
Physical Fitness, Wellness and Lifestyle

2. MEANING AND IMPORTANCE OF PHYSICAL FITNESS, WELLNESS AND LIFESTYLE
MEANING OF PHYSICAL FITNESS
According to Webster Encyclopedia. “It is the ability of a person to do daily routine
work Without fatigue; moreover to participate in playful activities and still reserves
enough capacity to meet any emergency.”
According to Bruco Balle, “Physical fitness depends on the bio-dynamic potential
which is composed of functional and metabolic potentials.”
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 refers to the ideal fitness made up of both internal as well as external
components.
There are no proper definition’ even then some physical educationists explain wellness
as:
a) “Wellness is considered the optimal state of health”
b) “Wellness is the capacity of a person by which he leads a balanced life.”

3. (i) Heredity (ii) Physical Activities (iii) Diet (iv) Stress (v) Working and living conditions
(vi) Habits (vii) Family Relationships (viii) Spiritual Health.
MEANING OF LIFESTYLE
Definition of lifestyle:
1. According to Business dictionary, Lifestyle is a way of living of individuals, families
and societies which they manifest in coping with their physical, psychological, social
and economic environments on a day to day basis.”
Healthy Lifestyle : A Healthy Lifestyle is a valuable resource for reducing the incidence
and impact of health problems, enabling you to better cope up with life stresses, as
well as improving your quality of life.
Many health problems can be prevented or at least their occurrence can be postponed
by having a healthy Lifestyle.
Many health problems are cured by exercise, nutrition, stress management and other
Healthy Lifestyle Practices.

4. IMPORTANCE OF PHYSICAL FITNESS, WELLNESS AND LIFESTYLE
IMPORTANCE OF PHYSICAL FITNESS
1. Increase Your Chances of Living Longer: Physical activity can reduce your risk of dying early
from the leading causes of death, like heart disease and some cancers. People who are
physically active for about 7 hours a week have a 40 percent lower risk of dying early than those
who are active for less than 30 minutes a week. You don’t have to do high amount of activity or
vigorous-intensity activity to reduce your risk of premature death. You can put yourself at low
risk of dying early by doing at least 150 minutes a week of moderate-intensity aerobic activity.
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5. 2. Strengthen Your Bones and Muscles : In old age, it’s Important to protect the bone
joints and muscles. Not only do they support your body and help you move, but
keeping bones, joints and muscles healthy can help ensure that you’re able to do your
daily activities and be physically active. Research shows that doing aerobic, muscle-
strengthening and bone-strengthening physical activity of at least a moderately-
intense level can slow the loss of bone density that comes with age. Regular physical
activity helps with arthritis and other conditions affecting the joints. Muscle-
strengthening activities can help you increase or maintain your muscle mass and
strength.
3.Miprove Your Mental Health and Mood : Regular physical activity can help keep
your thinking, learning, and judgment skills sharp. It can also reduce your risk of
depression and may help you steep better. Research has shown that doing aerobic or a
mix of aerobic and muscle-strengthening activities 3 to 5 times a week for 30 to 60
minutes can give you these mental health benefits. Some scientific evidence has also
shown that even tower levels of physical activity can be beneficial.
4.Prercise Controls Weight: Exercise can help prevent excess weight gain or help
maintain weight loss. When you engage in physical activity, you burn calories. The
more intense .The activity the more calories you burn. You don’t need to set aside
large chunks of time for exercise to reap weight-loss benefits. If you can’t do an actual
workout, get more active throughout the day in simple ways — by taking the stairs
instead of the elevator or by driving bicycle.

6. 5.Exercise Boosts Energy : Regular physical activity can improve your muscle strength
and boost your endurance. Exercise and physical activity deliver oxygen and nutrients
to your tissues and help your cardiovascular system work more efficiently. And when
your heart and lungs work more efficiently, you have more energy for your daily
activities.
6. Exercise can be Fun : Exercise and physical activity can be a fun way to spend some
time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities
that make you happy.
IMPORTANCE OF WELLNESS

7. 1. Healthy Active Living: Healthy living means making choices to improve your health
and minimize controllable ilIness and diseases Active living Is doing physical activities
in order to improve your fitness level. The four dimensions to healthy active living are
physic al health, mental health, social health and spiritual health.
2. Improves Health : Wellness Is important for efficient body functions which leads to
good health and optimum development of the body.
3. Become Active Member of Society: Through physical fitness and wellness
programmes we learn various social qualities which are very useful for better
adjustment in society like discipline, cooperation, friendship, kindness, helpfulness etc.
4. Achieve Optimum Growth and Development: Physical fitness and wellness help us
to grow physically as well as mentally. It is important for enhancing proper growth and
development of an individual to enjoy a better life.
5. Healthy and Happy Life : Physical fitness and wellness programmes play an
important role in improving the quality of one’s life. Many experiments have shown
that regular exercise improves the quality of life and keeps one happy. In our daily life
a fit person can manage daily routine work efficiently and without getting fatigued.

8. IMPORTANCE OF HEALTHY LIFESTYLE
1. Improvement In Abilities : Living life in a healthy lifestyle plays an important role in
improving our abilities. Our strength, speed, flexibility, endurance, coordination and reaction
time, all abilities are improved to a great extent.
2. Reduces Health Problems : A healthy lifestyle prevents us from various diseases like cardiac
disorder, diabetes, cancer, asthma, obesity and many more chronic problems. It helps in
reducing extra body fat and strengthens the heart, resulting in more blood arid oxygen flow
throughout the body it also Improves immune system and reduces the risk of minor
ailments.

9. 3. Better Management of Stress and Tension: Emotional stress leads to anxiety and
then to depression. This can lead to other problems like loss of appetites insomnia and
restlessness. A Healthy Lifestyle helps in better management of stress arid reducing
depression. The active and healthy lifestyle always keeps the person believe in
himself and his abilities and keeps him emotionally stable.
4. Increases Self Confidence: A healthy lifestyle increases the level of fitness of an
individual. After getting fit, an individual tends to become more self-confident and
Self-aware.
5. Increases the Level of Energy : A healthy lifestyle increases the level of energy. An
individual with a healthy lifestyle feels more energetic which means more productivity
in day to day living. With the increased level of energy, we can accomplish more work
in our life which in turn provides a greater sense of satisfaction.
6. Better Posture: A healthy lifestyle helps to maintain the correct posture which
prevents injuries and other problems that can happen due to poor posture.
7. Helps to Reduce Depression: A healthy mind lives in a healthy body. A healthy
lifestyle increases positivity and reduces negative thoughts thus helping to reduce
depression.

10. COMPONENTS OF PHYSICAL FITNESS AND WELLNESS
COMPONENTS OF PHYSICAL FITNESS
Following are the components of physical fitness.
(i) Strength : Strength Is the ability of muscles to overcome the resistance. Strength is necessary
for the performance of physical activities, whether it is a physical activity associated with
daily living, moderate intensity activity to improve health or high intensity activity like
competing in games

11. Strength can be divided into two parts:
1. Static Strength : The static strength is also called Isometric strength. it is the ability of muscles
to act against resistance In static position. In this, the length of the muscle does not change and
there is no visible movement at the joint. Static strength can be measured by dynamometer.
Static strength Is used In weight lifting in phases (power lifting). pushing the wall etc.
2. Dynamic Strength: Dynamic strength is also called Isotonic Strength. It is the ability of person
to do various movements or to overcome resistance, While performing isotonic exercises the
movements of the body or muscles can be seen. e.g. In pull ups and push ups, dynamic strength
Is required. Dynamic strength has three parts:

12. (a)Maximum Strength : Maximum strength is the ability of muscles to act against
maximum resistance in a single effort. This type of strength is used in weight-lifting,
power-wrestling, jumping and throwing events etc. Maximum strength is not usually
used in majority of games and sports. In some sports maximum strength is required for
a very short period i.e. in gymnastic while performing at Roman rings, starting and
acceleration phase In sprints and during take off for long jump, high jump, pole vault
etc.
(b)Explosive Strength : Explosive strength can be explained as the ability to overcome
resistance with maximum or high speed. In reality this is the combination of strength
and speed ability of a player. The sports In which explosive strength is required are
long jump, high jump. triple jumps crouch start in sprinting jumping for rebound in
basketball, Jumping in volleyball for smashing or spiking
(c) Strength Endurance : It is the combination of endurance and strength. This is the
ability of an individual to overcome resistance under fatigue conditions. Strength
endurance Is used In swimming, long distance races or road races, cycling, pole vault
and in combative sports.
(ii) Endurance : Endurance is the ability to continue or sustain the work or activity for a
long duration.
Cardiovascular endurance is the ability of heart, lungs and blood vessels to provide oxygen
even when the body is under the conditions of fatigue. It is required when the action is
performed for long duration and intensity Is slow. It Is required in long distance races etc .

13. Endurance can be divided Into two parts:
(a) Short-Term or Anaerobic Endurance : This type of endurance is needed in sports
where the action or movement is only for short duration and intense. In this the
activities are performed in absence of oxygen. For example : short distance races.
(b) Long-Term or Aerobic Endurance This type of endurance is needed in sports where
the action or movement is for a longer duration and less intense. For example long
distance races, cross country, marathon race, cycling etc
(iii) Speed : It is the ability to perform same pattern of movement at faster rate. In
other words, the speed is the ability to move body as fast as possible. Speed of an
individual depends on heredity but it can be improved with the help of regular
practice. Speed Is needed in every game or activity .Speed is very important
component for sprinters and fast games.
Speed can be divided Into five parts

14. (a) Reaction Time: It is the time taken to perform an action as quick as possible to a
signal. In other words it enables a player to react quickly and effectively to different
types of responses i.e., visual, auditory etc.
(b) Speed of Movement / Movement Time : Speed of movement depends on how
fast or quick action is performed by the muscles. In other words, it is the ability of
muscles to do a single movement in minimum time. Speed of movement can be
measured through reflex action test. Speed training is developed by using high velocity
for short intervals.
(c) Acceleration : It is the ability to gain maximum speed in minimum time.
(d)Speed Endurance: It is the ability to perform the movement at the fastest speed
under the condition of fatigue. It is the combination of speed and endurance abilities.
(e) Locomotor Ability: It is the ability of an Individual to maintain the speed for
maximum possible time or duration.
(iv)Flexibility : Flexibility is the maximum range of movement possible at a joint. The
flexibility of the body varies significantly from joint to joint but depends upon the
structure of joints, muscles, tendons and ligaments. In order to maintain flexibility the
body needs regular training (stretching). Stretching exercises can help to prevent
injury. Flexibility can be measured with the help of “flexo-meter.

15. Flexibility can be divided into two parts:
(a) Passive Flexibility: Passive flexibility is the ability of a joint to do movements with external
help e.g. performing stretching exercise with the help of a partner.
(b)Active Flexibility : Active flexibility is the ability of a joint to do movements without any
external help. The stretching is done to its full range without the help of partner.
Active flexibility can be divided into two parts:
1. Static Flexibility: In Static flexibility the individual performs a movement and tries to remain in
the same position for some time i.e. Hala Asana, Chakra Asana, sending forward, sideways
bending etc.
2. Dynamic Flexibility : Dynamic flexibility is performed during motion or movement. It is
required for performing movements with greater distance when the person is in motion. These
actions are performed during gymnastic movements on Roman rings etc.

16. (v) Co-ordinative Abilities: Co-ordination ability means to do or perform a work
activity efficiently with perfection. In other words co-ordination ability is the working
of the muscles and the brain together, without any unwanted movement. Co-
ordination ability is most important to perform any activity or to play any game. It can
be improved with the help of regular training or exercise. In other words it is the
combination of strength (power), endurance and flexibility etc. These abilities are
helpful in gymnastics, diving, kho-kho etc.
COMPONENTS OF WELLNESS

17. 1.Physical Wellness: Physical wellness involves aspects of life that are necessary to k
keep yourself in top condition. Physical wellness promotes proper care of our bodies
for optimal health and functioning. Optimal physical wellness is developed through the
combination of beneficial physical activity/exercise, managing your stress, getting
enough sleep, and healthy eating habits. Elemental components of physical wellness
include building muscular strength and endurance, cardiovascular strength and
endurance and flexibility. As you become conscious of your physical health, you are
able to identify elements you are successful in as well as elements you would like to
improve.
2.Social Wellness : Social wellness refers to the relationships we have and how we_
interact with others. It refers to the ability of an individual to interact with others and
lead a socially well-adjusted life in society. Social wellness involves building healthy
Nurturing and supportive relationships as well as fostering a genuine connection with
those around us. Conscious actions are important in learning how to balance our social
life with our academic and professional lives.
3. Intellectual Wellness: Intellectual wellness encourages learning. It is the ability to
learn and use information effectively. it focuses on Improving creativity, mental
alertness motivation to learn and master new skills . It is important to explore new
ideas and understandings in order to become more mindful and better-rounded.
Having an optimal level of intellectual wellness inspires exploration

18. 4. Emotional Wellness: It is an important part of overall wellness. Emotional wellness
inspires self-care, relaxation, stress reduction and the development of inner strength.
It is important to be attentive to both ppositive and negative feelings and be able to u
these imotions.
5. Spiritual Wellness : Spiritual Wellness is a personal matter involving values and
beliefs that provide a purpose in our lives. While different individuals may have
different views of what spiritualism is, it is generally considered to be the search for
meas.jpg and purpose in human existence, leading one to strive for a state of harmony
with oneself and others while working to balance inner needs with the rest of the
world. It
emphasizes on spiritual renewal and inner peace. To attain spiritual wellness , an
individual must perform prayers, meditate, develop character, values and virtues.
6. Occupational Wellness : Occupational wellness inspires us to prepare for work in
Which we will gain personal satisfaction and find enrichment in oour llife. It refers to
the balance between work and leisure. Our attitude about work is a crucial influence
for occupational development. Occupational wellness allows us to explore various
career options and encourages us to pursue the opportunities we enjoy the most. This
dimension of wellness recognizes the importance of satisfaction, enrichment and
meaning through work.

19. 7. Environmental Wellness : The core principle of environmental wellness is respect
for all nature and all species living in it. Environmental wellness encourages to practice
habits that promote a healthy environment. When you become envir0nmentY aware,
you will be able to realize how your daily habits affect the environment. To improve
environmental wellness, an individual should focus on aspects such as plantation,
reuse and recycle.
8. Nutritional Wellness: Nutritional wellness is the science that looks at the
relationship between our diet and our health, Nutritional wellness focuses On
improving health through incorporating a balanced diet into your daily life.
9. Financial Wellness: Financial Wellness involves the process of learning how to
successfully manage financial expenses. Money plays a critical role in our lives and not
having enough of it impacts all aspects of our life. Financial stress is repeatedly found
to be a common source of stress, anxiety and fear. Keeping track of expenses, making a
budget, and sticking to it are important skills to have in order to be finically
responsible and independent.

20. COMPONENTS OF HEALTH RELATED FITNESS
(I) Cardio-respiratory endurance : According to Corbin & Lindsey, cardio-respiratory
endurance is the ability of the body’s circulatory and respiratory systems to supply fuel
during sustained physical activity. It requires a strong heart, healthy lungs, and clear
blood vessels to supply the body with oxygen. To improve your cardio-respiratory
endurance, try activities that keep your heart rate elevated at a safe level for a
sustained length of time such as walking, swimming, or bicycling.
(II) Muscular Strength : According to the muscle to exert force during an activity. The
key to making your muscles stronger is working them against resistance, whether
that be from weights or gravity.
(iii)Muscular Endurance :According to Wilmore & Costill, Muscular endurance is the
ability of the muscle to continue to perform without fatigue.
(iv)Body Composition : According to Corbin & Lindsey, Body composition refers to the
relative amount of muscle, fat, bone, and other vital parts of the body. People who
have a high percentage of fat are more likely to be ill than lean people. Exercise and
eating the right foods in the proper amounts can improve body composition.
(v) Flexibility : According to Wilmore & Costill, Flexibility is the range of motion around
a joint. Flexibility is the ability to use your joints fully. You are flexible when the
muscles are long enough and the joints are free enough to allow movement.

21. Thank You