Physical fitness, wellness, and lifestyle are important for overall health and well-being. The document discusses the key components of physical fitness including skill related components like strength, endurance, speed, flexibility and coordination. Health related components include cardiovascular endurance, muscular strength, muscular endurance, and body composition. Wellness has six components - physical, nutritional, intellectual, social, emotional and spiritual wellness. Maintaining a positive lifestyle involves healthy diet, physical activity, stress management, socialization, personal hygiene, proper sleep and balance in life.

1. Physical Fitness
Wellness
and
Lifestyle
PHYSICAL EDUCATION
CLASS 11
MAHENDRA RAJAK
(TGT P&HE)
KV MAHABUBNAGAR
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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
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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
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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.
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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.
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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.
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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.
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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.
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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
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10. Components of Physical Fitness
Strength
Coordination
Flexibility
Endurance
Speed
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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
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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.
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Types of Strength

14. Endurance
Endurance is the ability to do sports movements with the
desired quality and speed under conditions of fatigue.
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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.
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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
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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.
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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.
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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.
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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.
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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
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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.
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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.
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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.
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26. Components of Health Related Fitness
Body
Composition
Muscular
strength
Muscular
Endurance
Cardio-
respiratory
Endurance
Flexibility
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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.
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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
of measurement.
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29. Components Of Wellness
Physical
Wellness
Nutritional
Wellness
Intellectual
Wellness
Social
Wellness
Emotional
Wellness
Spiritual
Wellness
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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
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.
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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.
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32. Components of Positive Lifestyle
Healthy diet
Personal
hygiene
Socialization
Stress
management
Physical Activity
Proper sleep
Safe
environment
Balance in life
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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
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
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.
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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
individual.
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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
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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.
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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.
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38. THANK YOU
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