Physical Fitness, Wellness &

Lifestyle
Table of Contents
 Physical Fitness, Wellness & Lifestyle
 Meaning And Importance of Wellness, Health And Physical Fitness
 Meaning of Physical Fitness
 Meaning of Wellness
 Meaning of Health
 Importance of Physical Fitness and Wellness
 Importance of Health
 Components/Dimension of Wellness, Health and Physical Fitness
 Components of Physical Fitness
 Components of Wellness
 Components/Dimensions of Health
 Components of Health-Related Fitness
 Traditional Sports & Regional Games for promoting wellness in India
 Leadership Through Physical Activity and Sports
 Introduction to First Aid

Meaning And Importance of Wellness,

Health And Physical Fitness
Meaning of Physical Fitness
An individual can do his regular work effectively with joy and pleasure, after the
work is over he still has sufficient capacity to do more work without any exertion.
Moreover, his recovery is faster and quicker.

The person who remains energetic, enthusiastic and cheerful in doing his work is
said to be physically fit. The level of physical fitness varies from person to person.
It depends upon the nature of work, size, shape and structure.

Every game requires different levels of physical fitness depending upon the type
of activity.

A fit person can do daily routine work without any fatigue, also able to participate
in playful activities and still reserve capacity to meet any emergency
 Meaning of Wellness
Wellness is related to good health, the balance of mind and body and spirit of the
overall feeling of well-being. It gives us the motive to live most, serve the best.
Thus gives a healthy and happy life.

James Randi, ” Wellness is a health-related practice to optimise individual ability

with the balance of physical, psychological, intellectual, social, emotional and
spiritual aspects of life.”

It is the maximum capacity of an individual to lead a well-balanced life related to

good health, active physical life, positive mental ability, well adjusted social life
without stress. Wellness makes a person as an active member of society and a
good citizen.

Meaning of Health
According to WHO, “Health is a complete state of physical, mental, social well-
being of an individual and not merely the absence of disease or infirmity.”

According to Wikipedia, “A healthy lifestyle is one which helps to keep and

improve people’s health and well-being.”

Healthy lifestyle reflects our attitude, habits, behavior and traditions towards
health. It also reflects the person’s self image and self concept towards healthy
living activities. Good health is the base of an individual’s personality.

The lifestyle changes can improve the health of an individual, like to do regular
physical activity, eat nutritious food, avoid fried and junk food, drink sufficient
water, maintain personal hygiene, and a good posture, take proper rest and sleep,
manage stress and tension, recreate oneself, stay happy, no to intoxicants, avoid
pollution, medical care, etc.

Human life is based upon the body one keeps. All the activities of life are done
with the help of a healthy and fit body. Nature has created humans to perform
various types of activities efficiently.

Today, modernisation has made human life very easy, as most of the work is
performed by machines. The sedentary lifestyle has reduced human efficiency.

The lazy lifestyle of humans has also led to many health problems like, cardiac-
disorders, diabetes, cancer, asthma, obesity and many more chronic problems.
Today, our environment is polluted, human life becomes stressful, people are on a
poor diet and have unhygienic habits. This has increased the health problems in
humans.

In the present time, we desperately need physical fitness, wellness and healthy
lifestyle programmes to improve our fitness and reduce health problems. It leads
the man towards progress and prosperity.

Importance of Physical Fitness and

Wellness
 Total work Efficiency improves
 Better quality of work
 Optimum growth and development
 Better utilisation of time
 Healthy environment
 Prevent health hazards and health problems
 Improve physiological functioning
 Good posture
 Improvement in physical ability
 Development of social quality
 Prevent premature ageing
 Preparedness of emergency
 Decrease Stress
 Importance of Health
Health is the body’s functional and metabolic efficiency, and its ability to adapt to
the physical, mental and social changes that it is exposed to.

A person’s physical health means that the body does not have any diseases, and
the safety of all the parts of the body. The importance of good health in a
person’s life is undoubtedly great.

 A healthy person is a person who is able to serve himself, his nation and his
community. An unhealthy person who suffers from illness sees himself weak
and meager, unable to properly carry out the duties and responsibilities
incumbent on him.
 Good health for a person saves him the costs of treatment and the hassle of
going to hospitals. A healthy person who is far from the disease sees himself
saving money that he would have spent on the disease if he neglected his
health.
 Psychologically healthy people feel comfortable and happy in their lives and
enjoy life well. A person who suffers from mental illnesses always sees
himself as gloomy and pessimistic and does not feel happy in his life and in
his relationships with people.

Components/Dimension of
Wellness, Health and Physical
Fitness
Components of Physical Fitness
Strength

Strength is the ability to overcome resistance or act against resistance. It is the

total amount of force a muscle can exert to do any work.

Different sports require different levels and types of strength, which can be
improved through specific training. Strength can be measured in pounds or
Dynes.

Types of strength

Strength is divided into the following types

 Static Strength
  Dynamic Strength
Static Strength: It is the ability to act against resistance from one position
without any movement, it is also called Isometric Strength e.g. arm wrestling,
powerlifting, wall pushing.

Dynamic Strength: It is the ability to act against resistance with movement, it is

also called Isotonic Strength. Movements are visible when someone is doing
dynamic strength training. It is divided into three parts.

1. Maximum Strength: It is the ability to act against maximum resistant. It is

required in weightlifting, throwing, wrestling, etc.
2. Explosive Strength: It is the ability to overcome resistance with high
speed. It is the ability to do the forceful movement at a quickest possible
time.
It is generally required in jumping activities. This Strength can be measured by a
Dynamometer.

3. Strength Endurance: It is the ability to overcome resistance for a longer

period under conditions of fatigue.

It is required for all kinds of races, swimming, cycling and mountaineering.

Endurance
Endurance is the ability to sustain or continue the activity. In other words, it is the
ability to resist fatigue for a longer period.

Endurance is required for almost all the major sports. It is one of the important
components for middle and long-distance races, football, hockey, basketball,
handball, etc.

Types of Endurance

It is required for all kinds of races, swimming, cycling and mountaineering.

Speed Endurance:

This is the type of endurance in which the activity is done with high speed and
intensity. This endurance is for a shorter duration ( from 30 to 60 sec) with 80℅ to
90℅ of top speed ability.

This type of Endurance required in medium distance races, swimming, basketball,

tennis, badminton etc.
Strength Endurance:

In this type of endurance, activity is done powerfully and forcefully for a longer
duration. This duration is from 2 to 3 minutes. Strength endurance is generally
performed in absence of oxygen. It is required in wrestling, boxing, Judo, etc.

Long term Endurance:

This type of Endurance is required when the activity is done for a longer duration
and the speed is slow. It delays fatigue. This endurance is required for long-
distance running, cycling, cross country, marathon, football, etc

Speed

Speed is the ability to do the movement at a faster rate or minimum possible

time. Speed depends on heredity but can be developed through proper training.

Types of speed

Reaction Time: It is the time taken by the body to respond immediately after
getting stimulus. It is the first reaction to bring our body into action.

Acceleration Ability: It is the time taken by the body to reach its maximum
speed.

Speed of Movement: It is the total time taken by the body to perform complete
action.

Locomotor ability: It is the ability to maintain maximum speed for a longer

period.

Speed endurance: It is the ability to perform any movements with high speed
under conditions of fatigue.

Flexibility

Flexibility is the ability to do the movement with a greater range of joint.

It is affected by muscle length, ligaments and tendons. Good Flexibility helps in

preventing injuries, Improving Posture, make the joint healthy, Improving balance.
Types of flexibility

Passive Flexibility: Joints can move to its maximum range with external help,
e.g. stretching with a partner.

Active Flexibility: This flexibility exercises are performed without external help

Active flexibility further divided into two parts:

 Static Flexibility: It is the flexibility performed from a static or stationary

position. e.g. Chakrasana, toe touching
 Dynamic Flexibility: It is the flexibility performed when a person is in
motion. This flexibility is required for gymnastics, diving, etc.
Coordinative Ability

It is the ability to perform the movement with perfection and efficiency. It is the
ability to do a sequence of movements smoothly and accurately.

Coordination is the proper combination of strength, speed, endurance and

flexibility during movement

Components of Wellness
Physical Activities: It makes the person fit and healthy, which improves growth
and development.

Balanced emotional life: Well balanced and controlled emotional life is required
for wellness

Intellectual attitude: Wellness required positive intellectual attitude. It

improves our behaviour, intelligence, alertness, etc.

Active social life: Active social life improves our social qualities and helps us to
adjust well in society.

Managing stress: Wellness needs proper management of stress. It keeps us

calm and controls our anxiety.

Spiritual well-being: It makes the person ethically and morally right.

Occupational wellness: It helps a person to do hard work and earn a livelihood

with honesty.
Environmental wellness: Wellness promotes a good environment which is safe,
clean and healthy.

Components/Dimensions of Health
(i) Sufficient Physical Fitness: One should have sufficient level of physical
fitness ability i.e., strength, endurance, speed, flexibility and coordinate ability.

(ii) Consider Personal Hygiene and Healthy Habits: Health related fitness
should consider personal hygiene and healthy habits. By this health problems can
be prevented.

(iii) Medical Check-up and Medical Care: We should go for medical check-ups
and proper medical care should be taken.

(iv) Good Posture: Good posture is the base of good health, thus, it should be
maintained during working. resting, sleeping, studying etc.

(v) Fun and Recreation: We should have fun and recreation in our life. It makes
our life happy and cheerful.

(vi) Sufficient Rest and Sleep: Sufficient rest and sleep improve our health and
help to regain energy. It gives us freshness and re-energies us.

(vii) Balanced Diet: Health related fitness considers a balanced diet. It should be
according to the age, seasonal food, work conditions and climatic conditions.

(viii) Stress Free Life: Healthy lifestyle considers that one’s life should be free
from stress, tension and depression. We can manage stress and anxiety by doing
yoga and meditation.

(ix) Healthy and Clean Environment: We should try to develop a healthy, clean
and safe environment. It should be pollution free.

(x) Away from Drug Addiction: We should keep ourselves away from addiction
like alcohol, tobacco, drugs etc.

(xi) Active Lifestyle : An active lifestyle keeps us healthy, thus it should be

adopted whereas a sedentary lifestyle should be avoided.

(xii) Health Education: Health education helps us to improve and develop good
health. It also informs us how to make yourself healthy and fit. Thus, it should be
gained.
 Components of Health-Related Fitness

Components of Health-Related Fitness

Cardiovascular Endurance:
It is the ability to do work for a longer period. It requires a strong heart, healthy
lungs, and clear blood vessels to supply oxygenated blood to the whole body.

Muscular strength:
It is the ability to overcome resistance with muscular force. It is measured by how
much weight a person can lift.

Muscular Endurance:
It is the ability of a muscle or to perform repetitive muscular contractions against
a force for a longer period. The more your muscular endurance is, higher numbers
of repetitions you could complete.

Flexibility:
It is the ability to use joints in its full range of movement. It depends upon long
muscles and flexible joints.

Body Composition:
It is the percentage of body fat compared to other body Tissue. People who have
a high percentage of fat are more likely to fall sick.

Traditional Sports & Regional Games for

promoting wellness in India
Traditional sports and regional games have been an integral part of India’s
cultural heritage for centuries. Apart from being sources of entertainment and
recreation, these activities play a significant role in promoting wellness among
individuals of all ages. Let’s explore some of the most popular traditional sports
and regional games that contribute to the overall well-being of the Indian
populace.

Kabaddi:

Kabaddi is a captivating team sport that requires agility, strength, and strategy.
This fast-paced game involves two teams, and the raider has to touch opponents
and return to their half without getting caught while holding their breath. Playing
Kabaddi helps enhance physical fitness, improves endurance, and fosters
teamwork and coordination.
Kho-Kho:

Kho-Kho is a tag sport played by two teams, with players trying to tag their
opponents while avoiding being tagged themselves. This game demands quick
reflexes, sprinting abilities, and sharp mental focus. Regular participation in Kho-
Kho helps in cardiovascular fitness, boosts stamina, and promotes mental agility.

Mallakhamb:

Mallakhamb is a unique traditional Indian sport that combines elements of

gymnastics and yoga. It involves performing various acrobatic poses and postures
on a vertical wooden pole or hanging rope. Practicing Mallakhamb not only
improves flexibility, balance, and strength but also enhances mental
concentration and inner harmony.

Gilli-Danda:

Gilli-Danda is a popular rural game played with a small wooden stick (gilli) and a
larger one (danda). Players use the danda to hit the gilli into the air and then try
to strike it as far as possible. This game helps in refining hand-eye coordination,
physical fitness, and fosters a spirit of friendly competition.

Indigenous Wrestling:

India has a rich history of indigenous wrestling styles, such as Kushti in

Maharashtra and Pehlwani in Northern regions. These traditional wrestling forms
build robust physical strength, muscular endurance, and instill discipline.
Additionally, they promote mental toughness and self-confidence.

Lagori (Pitthu):

Lagori, also known as Pitthu, is a traditional game involving two teams. One team
tries to knock down a pile of flat stones using a soft ball while the other team
defends the stack and attempts to retrieve the ball. This game encourages
outdoor activity, improves reflexes, and fosters teamwork and communication
skills.

Leadership through Physical Activity

and Sports
Leadership through physical activity and sports is an inspiring concept that
highlights the valuable life skills and qualities that can be cultivated through
active participation in sports and fitness activities.

This unique approach to leadership development encourages individuals to

embrace challenges, work collaboratively, and push their boundaries to become
better leaders both on and off the field.

Building Character:

Engaging in physical activities and sports fosters character development. Athletes

learn about resilience, discipline, and the importance of hard work. These traits
not only enhance their athletic performance but also play a vital role in shaping
their leadership qualities.

Teamwork and Collaboration:

Sports provide a platform where teamwork and collaboration are paramount to

success. Effective leaders in the sporting world understand the significance of
unity and how to bring out the best in each team member. These skills translate
seamlessly into various leadership roles in other domains.

Communication Skills:

Leadership in sports demands clear and effective communication. Athletes learn

to express themselves on the field, motivating their teammates and aligning
strategies for success. Such communication skills are invaluable in any leadership
position, enabling individuals to connect and inspire others.

Decision-making Under Pressure:

In the competitive world of sports, quick and effective decision-making is crucial.

Athletes constantly face high-pressure situations where they must think on their
feet and execute plans. These experiences build the ability to make sound
decisions even in challenging circumstances, a quality that makes for exceptional
leaders.

Goal Setting and Vision:

Athletes are familiar with setting goals and striving to achieve them. Leadership
through physical activity teaches individuals the importance of envisioning
success, creating a path to achieve it, and adapting when faced with obstacles.
These goal-setting skills directly translate to leadership roles where guiding a
team towards a shared vision is essential.

Emotional Intelligence:

In sports, athletes must manage emotions such as frustration, stress, and

excitement effectively. Developing emotional intelligence helps leaders connect
with their team members, empathize with their struggles, and provide support
when needed.

Introduction to First Aid

First Aid is the immediate assistance provided to someone who has been injured
or suddenly taken ill. It is essential to offer prompt and appropriate care to
minimize the severity of injuries and potentially save lives before professional
medical help arrives.

PRICE Acronym for Injury Treatment:

PRICE is a simple and effective method used for treating certain types of injuries,
such as sprains and strains.

PRICE
Protection, Rest, Ice, Compression, and
Elevation.
Protection:

The first step is to protect the injured area from further harm. You can use a
bandage or sling to stabilize the injured limb and prevent unnecessary
movements.

Rest:

It’s crucial to give the injured body part ample rest. Avoid putting weight on it or
using it extensively to allow the healing process to begin.

Ice:
Applying ice to the injured area can help reduce swelling and relieve pain. Wrap
the ice pack in a cloth and apply it for about 15-20 minutes at a time, allowing
breaks in between to prevent frostbite.

Compression:

Use an elastic bandage to apply gentle pressure to the injured area. Compression
can help control swelling and provide support to the injured tissue.

Elevation:

Elevate the injured limb above the level of the heart whenever possible. This
helps reduce swelling by promoting better blood circulation and drainage.

Remember, while the PRICE method can be beneficial for certain injuries, it is
essential to seek professional medical attention for more severe or life-
threatening conditions. First Aid is meant to be a temporary measure until
professional help is available.