REVISIONS NOTES (Class-XI)

SYLLABUS- 2023-2024

THEORY MAX. MARKS:70

UNIT-III PHYSICAL FITNESS, WELLNESS & LIFESTYLE

Meaning and Importance of Physical Fitness & Wellness

Components/Dimensions of Physical Fitness and Wellness
Traditional sports and reginal games for promoting wellness
Leadership through physical activity and sports
Introduction to first Aid-PRICE
 REVISION NOTES
UNIT- V
PHYSICAL FITNESS, WELLNESS & LIFESTYLE

IMPORTANT TERMS AND CONCEPTS/SUMMARY

Meaning of Physical Fitness

Physical Fitness is one’s richest possession. It can’t be purchased it has to be earned through a
daily routine of physical exercise.
In other word s It is the ability to carry out daily routine work without getting tired and having extra
amount of energy to meet any kind of unforeseen emergency. Physical fitness is the total functional
capacity of an individual to perform a given task.

Kapil Dev Say:- (Former Cricketer)

“Behind my world records a great hand of the physical fitness was there, without the fitness I could
not achieve this great/marvelous success”

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.

DEFINITION:-

“Physical fitness as the ability for respiration and circulation to recover from a standard work load”
- According to Dr. K.L. Anderson

“Physical Fitness implies that the body systems are capable for carrying on their activities
satisfactorily” - According to Edward

IMPORTANCE OF PHYSICAL FITNESS

1. It improves the quality of life.

2. It teaches the values of physical fitness and how to become physically fit.
3. It provides knowledge of our bodies from musculo-skeletal, physiological, psychological and
biochemical viewpoints.
4. It provides an understanding of the important role of physical education and sport in society.
5. It relieves tension and stress of life.
6. It teaches the value of sport and leisure activities for a healthy life.
7. It improves and strengthens cardio-vascular system.
8. It improves muscular tone, strength, endurance and flexibility.
9. It improves posture and physical appearance.
10. It decreases the risk of chronic heart diseases and illness.
11. It increases energy level and productivity.
12. It shows down aging process.
13. It motivates towards positive life style.
14. It regulates & improves overall body functions.
 • Factors Affecting Physical Fitness & Wellness

1. Regular Exercise
2. Amount of Training
3. Scientific way of Training
4. Rest & Relaxation
5. Proper Conditioning
6. Good Posture
7. Gender
8. Age
9. Environment

• Value of Physical Fitness:-

1. Efficiency in work and performance.

2. Resistance to disease.
3. Efficiency functioning of various system of the body
4. Aging processes and longevity.
5. Mental health and Alertness.
6. Preparedness for emergency.
7. Success in game and sports.

• Components of Physical Fitness:-

1. Endurance or Stamina
2. Speed
3. Flexibility or Suppleness
4. Strength
5. Coordination or Synchronization

• Strength- It is the ability to overcome resistance or to act against. Example: push-ups, weight,
lifting and exercise with medicine ball.
• Endurance- Ability to resist fatigue. Example- Continuous method, rhythmic activity.
• Speed- Ability to perform a movement in a short period of time.
• Flexibility- It is the capacity of muscle to extend without any damage.

Components of Motor Fitness:- (Organic Soundness and Proper Nutrition)

1. Arm, Eye Co-ordination

2. Agility
3. Circulo- respiratory Endurance
4. Flexibility
5. Foot-Eye Co-ordination
6. Muscular Power
7. Muscular Strength
8. Speed

• Agility- It is the ability to rapidly and accurately change the direction of the movement of the
entire body in space. In other word Agility of an individual to change position in speed is
called agility
• Power- The ability to transfer energy into force at a fast rate.
 • Components of Physical Fitness (SKILL RELATED):-

1. Speed (5 Types)
a. Reaction Speed
b. Acceleration Speed
c. Movement Speed
d. Locomotors Speed
e. Speed Endurance
2. Strength (2 Types)
a. Static Strength
b. Dynamic Strength (3 Types)
a. Maximum Strength
b. Explosive Strength
c. Strength Endurance

3. Endurance (3 Types)
a. Short Term Endurance
b. Middle Term Endurance
c. Long Term Endurance
4. Flexibility (2 Types)
a.
Passive Flexibility
b.
Active Flexibility (2 Types)
a. Static Flexibility
b. Dynamic Flexibility
5. Coordination or Synchronization

6. Power

7. Agility

Meaning of Wellness

Wellness is the capacity of an individual by which he leads a balanced life.

Wellness is regarded as an important goal which a person aims for and works hard to achieve.

Wellness involves vast activities of lifestyle to improve the quality of life and achieve total well being.

“Wellness is constant and deliberate efforts to maintain health and to adopt positive life style habits”

“Wellness is the broader view of health and is a combination of physical, mental and social health”

• Wellness is achieve through:-

1. Proper nutrition
2. Regular exercise
3. Control of tension and effective management of stress.
4. Freedom from destructive habits like avoiding intake of alcohol, smoking and other hard drugs
5. Weight control
 • Importance of Wellness:-

1. Improvement of efficiency of cardio-vascular system.

2. Development of motor component.
3. Improvement of posture, figure and physical appearance.
4. Reduced recovery period after vigorous activity.
5. Quick recovery after injury and illness.
6. Reduces the risk of cardio-vascular diseases.
7. Fulfills proper nutritional requirements.
8. Delays the aging process.
9. Maintains ideal body weight.
10. Increases levels of energy and job opportunity.
11. Motivates towards positive lifestyle changes.
12. Regulates and improves overall body functions.
13. Improves the quality of life.

• Components of Wellness:-

1. Physical fitness
2. Cardio-vascular risk factor
3. Health education
4. Alcohol & Drugs
5. Smoking
6. Tension & stress
7. Proper nutrition
8. Cancer prevention
9. Safety
10. Spiritual well being
 TRADITIONAL SPORTS & REGIONAL GAMES FOR PROMOTIN WELLNESS
The desire to express emotions laid a strong foundation in the origin of different dance forms and
traditional games. These games are the reflection of the beliefs and the culture of the society. India has
always been a land of sports and games. Many games and sports that originated in our country, have
their distinct regional identity, and are now played in many countries. India's sports history dates to the
Mahabharata period where games like chaupar and archery were very famous. Many studies also
suggest that India invented many games according to the availability of resources and the demography
of the region, for example the boat race known as Vallamkali is very famous in Kerala and till date it is
organised every year on the occasion of Onam.

TYPES OF TRADITIONAL SPORTS AND REGIONAL GAMES

In recent times we have adopted some of those games which have their origin from the traditional sports
and games in their original form and some others with minor changes.

1. Board games: Early natives of our region developed two major board games which are still played
by the whole world. First is chaupar which is the origin of ludo and the other one is Shatranj which is
now known as chess.

2. Games involving help of animals: Animals have always been an integral part of other culture and
society. Horse riding is an ancient sport which was popular around the world for centuries but their
inclusion in games in India came with polo which is still being played today.

3. Racquet Games: Racquet games are some of the fastest and exciting games which are played in
today's time. Some major racquet games have their roots in India. e.g., Ball Badminton, a game played
with the help of a racquet and a rubber ball, was invented in India. Some also believe that modern day
Badminton also had its origin in India.

4. Team Games: Team games like Kho-Kho and Kabaddi are the games which have originated in India.

5. Combat Games: Some of the combative sports invented in India gained popularity when these art
forms travelled abroad. e.g.. Kalarippayattu is one of the oldest martial arts of India invented in Kerala
and is considered to be the originator of judo and karate.

6. Play Games: Some games are played by children in their early childhood which are an integral parts
of our culture and roots. e.g.. Gilli Danda played with the help of one small stick and one big stick is very
popular in India. Similarly, Atya Patya, which has a mention in Tamil literature is played in different parts
of the country with different names.

7. Indian gymnastics: Gymnastics has always been understood as a part of ancient Greece and is
very popular in Russia and other European nations, but in India we have a sport named Mallakhamb
which originated in Maharashtra, which literally means malla, or gymnastics and khamb, or a pole. Thus,
mallakhamb means gymnastics on a pole.

BENEFITS OF TRADITIONAL GAMES FOR PROMOTING WELLNESS

Following are the benefits of traditional games

1. Physical Wellness: Most of the traditional games are played outdoors and involve a lot of physical
workouts. This physical workout such as intensive running, body movement, etc. are considered very
beneficial for health. While playing outdoors, one inhales lots of fresh air enriched with pure oxygen.
This inhalation also improves one's general metabolism and health.

2. Mental Wellness: Playing traditional games, such as board or outdoor games help children to think,
work on strategies and tactics. Traditional games can help develop players' creative abilities. These help
in sharpening critical thinking skills - improving ability to analyse situations and make effective decisions,
even with limited information at hand. These help in sharpening cognitive ability, boosting short term
memory recall and pattern recognition.

3. Social Wellness: Traditional games require less complex skill sets and basic amenities, making
them more inclusive. Therefore, they encourage interaction with friends and family regardless of age or
expertise. Such interactions allow us to get to know each other better and strengthen social and/or
familial bonds that may otherwise be dificult to establish. Team games like Kabaddi and Kho-Kho
require kids to come up with tactics to defeat their opponent in turn helping them to strategize and
resolve their diferences which in turn promote social wellness.

4. Emotional Wellness: Playing sport helps children learn to control their emotions and channel
negative feelings in a positive way.

5. Spiritual Wellness: Many traditional games have spiritual aspect attached to them. These sports and
games help oneself to get in touch with one's inner self. These games create harmony between inner
self and the outside world.

6. Environmental Wellness: Since most of the games are outdoors, one is in touch with nature. When
in touch with nature, people become more conscious about their environment and try to improve it.

7. Economic Wellness: Indian traditional games like - Kho-Kho, Kabaddi, Langadi (one-leg hopping),
Skipping, Sagar-gote (five stones) and many more don't require expensive equipment to play, nor does
it require any uniform or specific shoes and accessories, all that is required is people to play with and
space to play in. Thus, they are inexpensive and anybody can play these games without having to
spend a lot of money on the equipment.

8. Cultural Wellness: By playing Indian traditional games, children can connect with their heritage
through sports, and this hasa deep lifelong positive impact on them. Traditional games tend to involve
the usage of the language of their land of origin. This can be in the form of play songs or even through
technical terms that are used during game play. Either way, children are exposed to their mother
tongues when they play these games, which can aid in increased usage or development of this
language.

LEADERSHIP THROUGH PHYSICAL ACTIVITY AND SPORTS

LEADERSHIP
A person who leads a group, organization or country is called a leader. Leadership is the art of
motivating a group of people to act towards achieving a common goal. Leadership is the ability to build
up confidence and zeal among people and to create an urge in them to be bad. To be a successful
leader one must possess foresight, drive, initiative, self-confidence and personal integrity. Different
situations may demand different type of leaderships.

Physical activity and sport programmes ofer great opportunities for youth to develop important life skills,
including leadership. Leaders have both innate and acquired qualities. Through physical education
acquired qualities can be created and developed successfully. Sports and physical activities are highly
interactive, provide numerous leadership opportunities for young people to gain leadership experience

e.g., enforcing rules for teammates provides an opportunity for a young captain to learn leadership in an
enjoyable, motivating way.

QUALATIES OF GOOD LEADER

1. Honesty: One of the qualities that defines a good leader is his honesty. When a leader makes honest
decisions the team follows the same.

2. Delegation of duty: It is important for a leader to focus on key responsibilities and delegate duties to
other team members. A good leader delegates tasks to his teammates and observe how they perform.

3. Communication Skills: Without clear communication no one understands the mission and goal.
Communication should also be consistent when assigning a task or passing instructions.

4. Confidence: To be an effective leader, he should be confident enough to ensure that others follow his
instructions, and the team places their trust in him.

5. Commitment: There is no greater motivation for the team than seeing their leader working alongside
them. By proving his commitment to the team, he not only earns the respect of the team, but also instils
the same drive among the team members.

6. Accountability: A good leader takes responsibility for everyone's performance as well as his own.
Leaders do not blame others when things go wrong. Rather, they make things right. Accountability goes
beyond the leader's actions and decisions.

7. Enthusiasmn: A good leader is enthusiastic about his own work and performance and also about his
role as leader.

8. Focus: A good leader is generally focused and is able to think rationally. A leader should be self-
driven to work harder to achieve better results.

9. Ability to inspire: The most difficult job for a leader is to persuade others to follow. This is possible
only if the leader is able to inspire his followers by setting a good example.

10. Responsibility: A good leader understands that leadership is about responsibility, and not power.
Aleader takes responsibility for his actions which includes both failures and successes.

CREATING LEADERS THROUGH PHYSICAL EDUCATION

For creating or making the effective and efficient leaders in the field of physical education, stress must
be laid down on the following points:

1. Analysing leadership skills required for further development: It is essential to analyse leadership
skills that are already well developed among the students and those which need further development.

2. Identifying the students or groups of students whose leadership skills are required to be
improved: Once players are involved in leadership activities, they must be given the chance to further
improve their leadership skills by being given opportunities in leading teams and organising various
sports competitions, and then observing signs of improvement in their leadership skills.
3. Offering opportunities for leadership roles : For improving leadership skills it is important.

➢ Students are offered leadership roles such as supervising and managing sports activittes.
They may be appointed captains of different sports teams, given various responsibilites
such as membership of various committees, official duties and ground preparation duties
supporting other students in their play, organising festivals and assisting teachers and
coaches in running clubs and teams.
➢ Leadership courses are organised for students. Care should be taken, however, to ensue
that these courses lead to an application of the knowledge, skill and understanding.
➢ Students are given opportunities to develop their skills by giving them tasks that show
progression in challenge and complexity.
➢ Leaders are recognised by giving them a symbol of recognition like a cap or other uniform.
This will serve to motivate other students.

4. Having faith and confidence in the students: It is essential to believe in the leadership skills of the
students and to give thema chance for improving.

5. Rewarding them for their success: Rewarding students for showing improvement by giving them
more responsibilities helps in developing their potential.

6. Parental involvement also has a key role to play in training successful leaders. Parental involvement
in children's physical activity is key to the development of a psycho-social environment that promotes
physical activity among young people. Involvement in these programmes provides parents opportunities
to be partners in developing their children's knowledge related to physical activity, attitudes, motor skills,
confidence, and behaviour. Thus, teachers, coaches, parents and other school and community
personnel should encourage students to become great sports leaders.

INTRODUCTION TO FIRST AID-PRICE

The term was officially adopted in England for the first time in 1879 by St. John's Ambulance
Association. First aid is the most important and immediate care given to a victim of an accident, injury,
sudden illness or any other medical emergency. First aid also restricts the severity of the injury. The first
aid treatment should be administered by the person who has the knowledge of first aid. He should
reassure a victim to a hospital. If the first aider is confused he or she should not attempt because the
wrong treatment can cause more damage.
First aid is generally performed by someone with basic medical training.

1. Aims and Objectives

➢ To prepare properly for any emergent situation and act quickly and calmly.
➢ To care life-threatening conditions first
➢ To minimize further injury, infection and complications
➢ To make the victims comfortable.
➢ To transport the victim to a medical facility as per necessity.

The aims of first aid are depicted by three P's and are explained below:

(a) Preserve Life: The first aim of first aid is to preserve life by carrying out emergency first aid
procedures. The best example is in case of drowning. performing cardiopulmonary resuscitation (CPR).
Preserving life should always be the overall aim of all first aid Keeping in mind that first aider should not
put his or her life in danger.

(b) Prevent Deterioration: The second aim of first aid is to prevent the victim's condition from
deteriorating any further. For example, in case of compound fracture use of splints will prevent the
fracture bone from moving.

(c) Promote Recovery: Lastly the last aim of first aid is to promote recovery by arranging prompt
emergency medical help. For example, rapidly cooling a burnt area will reduce the risk of long-term
scarring and will encourage early healing.

Principles: First aid is defined as the immediate care given to an acutely injured or ill person. It can
literally be life-saving so all of us should follow some basic principles. Following are some of them.

(a) No panic: Panic always causes mistakes. The first aider must remain calm in case of giving first aid.
This will help in settling down the victim.

(b) Do no harm: First aider must be sure that what he is going to do would not make any harm to
injured person. If he is not very sure about the prevention, then he should not do it.

(c) CPR administration: CPR can save one's life. It keeps vital organs oxygenated until paramedics
arrive. Timely CPR can play a vital role in saving victim's life. Restoration of respiration and circulation
can be very helpful.

(d) Immediate medical help: It is observed that the risk of dying from a heart attack is greatest in the
first 30 minutes after symptoms begin. Getting victim to the nearest emergency as quickly as can help in
saving victim's life.

(e) Don't use hydrogen peroxide for open wounds: It is more irritating to tissues than it is helpful.
Soap and water and some kind of bandage are best to use.
.
P.R.I.C.E

PRICE refers to the addition of word 'Protection' to Rest, Ice, Compression and Elevation.

(a) Protection: Affected area should be protected from further injury by limiting weight- bearing through
the use of crutches, a cane, or hiking poles. Immobilizing the injured area partially by using a sling
splint, or brace may also be a protective means.

(b) Rest:
➢ Don't use injured part or discontinue activity as it could cause further injury and delay in
healing, increase pain and stimulate bleeding.
➢ Avoid bearing weight on injuries of the leg, knee, ankle and foot.
➢ For injuries of the arm, elbow, wrist and hand use splints.

(c) Ice:
➢ Application of ice contracts blood vessels.
➢ It helps to stop internal bleeding from injured capillaries and blood vessels.
➢ It hastens healing time by reducing swelling around the injury.
➢ Do not apply ice for longer time.
➢ Keep damp or dry cloth between skin and ice pack.
➢ Apply ice as long as pain or inflammation persists.
(d) Compression:
➢ It hastens healing time by reducing swelling.
➢ It decreases seeping of fluid into injured area from adjacent tissues.
➢ Use elasticised bandage, compression sleeve, or cloth.
➢ Wrap the injured part firmly.
➢ Do not impair blood supply.
➢ If the bandage is tight looser it.

(e) Elevation
➢ Elevate injured part above the level of heart.
➢ Use objects and pillows.