exam study

Physical education: ch- 1( physical fitness and wellness).
Meaning of physical fitness:
Different ppl have diff pts of view regarding physical fitness. For a common man 2 hv a good physique is a symbol of physical fitness. For a doctor, the proper functioning of physiological systems is physical fitness. 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:
1. Wellness is defined as the optimal functioning of the body and creative adapting to environment that involves the whole prsn.
2. The fact or condition of being mentally and physically healthy.
3. The quality or state of being healthy is called wellness.
4. Wellness is considered the optimal state of health.
5. Wellness can be defined as the pusuit of a healthy and balanced lifestyle.
Methods of improving wellness:
1. Sports and games: it contributes to p.f(physical fitness) such as strength, speed, endurance, flexibility. It reduces lower back pain n heart probs.
2. Good nutrition: such as carbohydrates, fats, proteins, vitamins, minerals and water . it helps to develop a balanced body.
3. No alcohol and drugs: it reduces the effectiveness in sports and wellness.
4. No to smoking: it causes mouth, throat and esophagus cancer.
5. To hv fun and frolic:sports, games are menat to be fun and break frm routine of life.
6. Active and healthy lifestyle

Components of physical fitness:
1. Strength: a) dynamic.
b) static.
a) Dynamic: is also calld isotonic bcoz its relatd 2 movts. In push ups n pull ups we reqire dem.
# maximum strength- ability 2 act against max. resistance. Eg: weightlifting, long jump n high jump.
# explosive- the ability 2 overcome resistance with high speed.
# strength endurance- the ability 2 overcome resistance n act against resistance under conditions of fatigue.
b) Static: is also isometric. It is the ability to act aginst resistance.
2. Speed-ability or capacity to perform a movt of the same pattern at faster rate.
3. Endurance- it is the ability to sustain activity. For eg: no. of sit ups an individual can complete in 1 min.
a) short term
B) long term

4.flexibility- it is the range of movts of joints.
5. coordinative activities- it cn be of various types such as balance ability, rhythm ability n reaction ability.

Components of wellness:
1. Physical wellness: one shud do various act lke jogging, swimming and participate in sports n games.
2. Social wellness: 1 shud create +ve n lasting impressions
3. Emotional wellness: 1 shud avoid overload and watch comedy films n keep busy in recreational act.
4. Spiritual well- 1 shud b true to oneself, build character n virtues.
5. Nutritional well- one shud reduce fats n eat raw fruits n veg.
6. Financial well- one shud hv mney management goals, live a debt free life n hv savings.
7. Intellectual well- 1 shud try 2 expand ones knowledge n improve skills.
8. Environment well- 1 shud try to reduce the amt of pollution.

Factrs affecting pf n wellness:
1. Regular execise
2. Amt of training
3. Scientific way of training
4. Rest n relaxation
5. Proper conditioning
6. Good posture
7. Hereditary
8. Environment
9. Standard of living
10. Balancd diet

Principles of pf development:
1. Warming up
2. Regularity
3. Overload
4. Variety
5. Proper rest
6. Progression
7. Specificity
8. Age n sex
9. Limber down
10. Individual differences
11. Safety

Means of fitness development:
Aerobic activities:
1. Jogging
2. Cycling
3. Calisthenics
4. Rhythmic exercise: # sit ups, bending forward, bending sideways, bending backward, jumping, step up, folk dance n leg raising.
5. Continuous slow running.

Anerobic activites:
1. Fast interval training
2. Repition running.