class 11th Ch 3 physical fitness,wellness and lifestyle by bhawani pratap singh shekhawat

CBSE 11TH
CLASS
SESSION
2020-21
BY: BHAWANI PRATAP
SINGH SHEKHAWAT
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //

Chapter-3
PHYSICAL FITNESS,
WELLNESS &
LIFESTYLE

• Meaning & Importance of Physical fitness, Wellness &
Lifestyle
• Components of Physical fitness and wellness
• Component of health related fitness
CONTENTS

3.1Meaning & Importance of Physical fitness,
Wellness & Lifestyle
 According to Webster Encyclopaedia−“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 David R. Lamb−“Physical
fitness is the capacity to meet the present
and potential Physical challenges of life with
success.”
 According to Dr. Kroles−“Successful
adaptation to the stresses of one’s life style.”
PHYSICAL FITNESS

WELLNESS
 “Wellness is the state of being
healthy and free of diseases”
 “Wellness is the capability of
an individual by which one can
lead a well balanced and
natural life.”
 “The fact or condition of being
physically and mentally
healthy.”
 “The quality or state of being
healthy” is called wellness

IMPORTANCE OF PHYSICAL FITNESS &
WELLNESS
Equally important for sports person as well as non sports person.
Physical Fitness and Wellness are necessary for reducing the risk of heart and lung’s diseases.
Physical Fitness changes one’s lifestyle & increases life span.
Research studies indicate that children who establish PF in early life are likely to remain active in future
Physical Fitness & Wellness tend to enhance productivity & quality at work.
Person can manage stress easily & efficiently.
Improves posture & personal appearance.
Maintains muscles which decreases the risk of injury.
Positive attitude & highly motivated.

LIFESTYLE
 “Lifestyle is the way of life or
style of living that reflects the
attitudes and values of a
person or group.”
 “Lifestyle is the typical way of
life of an individual, group or
culture.”
 “Lifestyle is a pattern of
behaviour or the way an
individual lives”

IMPORTANCE OF HEALTHY/ POSITIVE
LIFESTYLE
Helps in
reducing
depression
Elevates the hormone level in body .
Regulates positive thinking.
Increases the
level of
energy
Increases satisfaction.
Increases productivity.
Increases the
longevity
Slows down aging process.
Reduces risk of disease.

IMPORTANCE OF HEALTHY/ POSITIVE
LIFESTYLE
Increases the level of Physical Fitness
Better co-ordination of mind & body.
Increases strength , flexibility & endurance.
Improves posture
Increases self confidence
Prevents Cardio – vascular disease
Reduces extra body fat.
Strengthens heart
Helps in coping with stress

3.2Components of Physical fitness and wellness
COMPONENTS
OF PHYSICAL
FITNESS
Physical
Fitness
Strength
Speed
EnduranceFlexibility
Coordinative
Abilities

1. Strength
 Strength is the ability of the muscles to overcome
resistance.
 Facilitates the ability to resist disease as it affects
organic efficiency .
 It is the amount of force a muscle or muscles
group can exert.
 It is achieved by voluntary muscle contraction.
 Specific type of strength is required in specific
type of sports
 Strength is divided into two types:
 Dynamic Strength
 Static Strength

Dynamic Strength
 Dynamic strength is also called isotonic
strength because it is related to the movement
which is clearly visible.
 Dynamic strength is of diminishing tendency in
which muscles refuses to do work after
sometime.
 In each sports movement, strength appears in
a different form which are:
 Maximum Strength
 Explosive Strength
 Strength Endurance

Static strength
 Static strength is also called isometric
strength.
 It is the ability of muscles to act against
resistance.
 This type of strength is not seen directly in
sports but in some sports, it is applied in
phases.

2. Speed
 It is the ability or capacity of an individual
to perform a movement of the same
pattern at faster rate.
 Different sports skills require different
types of fast movements and quick
reactions.
 Speed depends on heredity factor
specially on types of muscle fibre one has.
There are two types of muscle fibres :
 Fast Twitch fibres
 Slow Twitch fibres

2. Speed (cont.)
 Fast Twitch fibres contract rapidly
and produce maximum force but
fatigue quickly
 Slow Twitch fibres contract slowly
and produce less force but fatigue
slowly
 Activity of sports person can be
decided on the percentage of these
fibres in an individual.

3. Endurance
 Ability to sustain an activity
 Also defined as the ability to resist fatigue
 In all sports endurance is of high
importance
 Measured by the number of repetitions
 Basically, there are Two types of
endurance:
 Short Term Endurance
 Long-Term endurance

3. Endurance
(cont.)
 Short-Term Endurance –needed in sports where
the action is only for short duration but intense.
Hockey, Football, Wrestling, Weightlifting, Shot
put etc
 Long-Term Endurance– needed in sports where
the action is for long duration but less intense.
Long distance races, Long distance swimming,
Road cycling
 Improvement Method
 Continuous training
 Interval training
 Fartlek training

4. Flexibility
 It is the range of movements of joints
 Range of movements varies significantly
from joint to joint but depends on the
structure of the surrounding tendons,
ligaments and muscle tissues
 Flexibility is related to genetic factors and
physical activity programmes.
 Flexibility is of two Types:
 Passive Flexibility
 Active Flexibility

4. Flexibility (cont.)
 Passive Flexibility: Ability to stretch
more with external help. It is always more
than the active flexibility
 Active Flexibility: Ability to do movement
for a longer distance without external help.
 Divided into two parts
 Static Flexibility Diving, Starting positions
in many sports
 Dynamic Flexibility Individual in motion

5. Coordinative Abilities
 These are the abilities of an individual which enable
him to do various related activities properly and
efficiently
 Accuracy, rhythm, flow and consistency depend on
coordinative abilities
 Different types of coordinative abilities are
 Balance ability
 Rhythm ability
 Adaptation ability
 Reaction ability

Components of Wellness
Components of
Wellness
Intellectual
wellness
Social
wellness
Financial
wellness
Nutritional
wellness
Emotional
wellness
Spiritual
wellness
Environmental
wellness
Physical
wellness
By:BhawaniPratapSinghShekhawat,//
bhawani912@gmail.com/+918005864874//

Components of Wellness
Physical Wellness Social Wellness Emotional Wellness Spiritual Wellness
 Getting in shape
 regular exercise
 Healthy Eating
 Good sleep
 Athletic appearance
 Jogging, Swimming
running
 Improves
communication skills
 Positive attitude
 Respect elders
 make other feel
important
 Healthy social circle
 visit friends and
neighbours
 Reduces mental
tension
 Relief from anxiety
 enjoy daily life
 Control emotions
 avoid working
overtime
 Recreational
activities
 Brings inner peace
 God fearing
 true to oneself
 Good character and
virtues
 Meditation , prayer
 respect all religion

Components of Wellness (con.)
Nutritional
Wellness
Financial Wellness Intellectual Wellness Environmental
Wellness
 Balanced and
healthy diet
 Reduces fatigue
 Reduces excess
fat
 Eat raw fruits and
green vegetables
 Avoid junk, fast
and fried food
 Money management
 goals Get out of
debts
 Saving plans
 Donate for charity
 Intelligence alertness
of mind
 Critical thinking
 Quick decision
 Learn new skills ,
curiosity
 Awareness of
environment
 recycle of products
 Individuals are
healthy, reduce
pollution
 Influences all
above components
 Pollution free &
green environment

3.3 Component of health related fitness
health
related
Fitness
Muscular Strength
Muscular endurance
Cardiovascular
Endurance
Flexibility
Body composition

Cardiovascular
Endurance
 The ability to exercise the entire body for long
periods of time
 The ability of the heart, lungs and blood vessels
to deliver oxygen to your body tissues to perform
moderate to high intensity exercise for
PROLONGED PERIODS keeping your heart rate
in the heart rate target zone
 Cardiovascular endurance is sometimes called
cardiorespiratory endurance.
 Best way to improve cardiorespiratory endurance
is through continuous aerobic exercise.

MUSCULAR
STRENGTH
 Can be measured by how much weight you can lift
 Advantages: fewer problems with backaches, carry
out daily tasks efficiently
 The ability of a muscle or muscle group to exert a
maximum force against a resistance ONE TIME
through the full range of motion. The maximum
amount of force a muscle or muscle group can exert
against an opposing force.
 The amount of energy needed to perform different
physical activities or exercise.
 Best way to improve muscular strength is through
anaerobic exercise (weights)

MUSCULAR
ENDURANCE
 The ability of a muscle or muscle group to repeat a
movement many times or to hold a particular position for
an extended period of time.
 Ability to use the muscles many times without getting
tired
 Advantages: better posture, fewer back problems, less
likely to tire easily
 The ability of the same muscle or muscle group to
contract for an extended period of time without undue
fatigue.
 The higher your level of muscular endurance, the lower
your energy cost.
 Best way to improve muscular endurance is through
aerobic activity e.g. running or weights.

FLEXIBILITY
 The ability to move a joint through its
complete ROM, or range of motion
 A moderate to high level of flexibility is
central to efficient physical movement.
 Muscles are long enough & the joints are
free enough to allow movement
 Advantages: fewer sore and injured
muscles, less chance of injuries
 Best way to improve flexibility is through
stretching exercises.

BODY
COMPOSITION
 Percentage of body weight
that is fat compared to other
body tissues, such as bone
and muscle
 Different types of physical
activity will influence body
composition
 High % of body fat =
increased rates of illness and
death

For Any
QUERY feel Free to
contact me!!!
For Any
QUERY feel Free to
contact me!!!

class 11th Ch 3 physical fitness,wellness and lifestyle by bhawani pratap singh shekhawat

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