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Physical Education

Physical Fitness, Wellness & Lifestyle: 11 Class – Chapter 3

Physical Fitness, Wellness & Lifestyle: 11th Class – Chapter 3

Physical Fitness, Wellness & Lifestyle – Quiz

Physical Fitness

  • It is the capacity to do the work without any fatigue and after doing his work he has more power to do some more work.
  • It is a combination of qualities that enable a person to perform well in vigorous physical activities.
  • Physical fitness is the ability to perform the task effectively & efficiently.
  • Being physically fit, a person can enjoy the leisure time, be healthy and emergency situations.


  • Wellness is the state of being healthy and free from all the diseases.
  • It refers to man’s capacity of spending a good balanced life.


  • It means the manner or style in which a person lives.
  • It can be healthy or unhealthy based on many factors like food choices, activity level and behavior.

Importance Of Physical Fitness & Wellness

Importance Of Physical Fitness & Wellness
Importance Of Physical Fitness & Wellness

1. Quality Of Life

  • Improve the quality of life by regular exercises & fitness.
  • A physically fit person can manage the routine work efficiently without getting fatigued.
  • Easily tackle any difficult situation on his way.
  • It also possesses the qualities like good human relations, maturity & self respect.

2. Prevention From Diseases:

  • Regular fitness exercises can prevent many diseases specially related to heart.
  • Take personal responsibility for the health by avoiding such health risks like eating junk food, tobacco use and less workouts.

3. Harmonious Growth And Development:

  • Regular training can improve the efficiency of various organs which can be beneficial for the sports person.

Importance Of Lifestyle

  1. Improves physical fitness: Regular exercise is defined as physical activity done for the purpose of getting physically fit.
  2. Prevention of health problems: A healthy lifestyle keeps us free of diseases like hypertension, diabetes, cardiac problems etc. can be prevented through healthy lifestyle.
  3. Development of mental health: It affects how think, feel and act and sometimes it determines how handle the stressful situation especially in the field of physical education so it developed only through a healthy lifestyle.

Components of Physical Fitness

Components of Physical Fitness

1. Strength:

  • The ability to do things that need a lot of physical or mental effort and it is the amount of force a muscle of muscle group can exert.
  • There are two types of strength:
    (a) Dynamic Strength
    (b) Static strength

2. Speed:

  • It is the ability to move the body as fast as possible.
  • Different sports skills require different fast movements like short distance running, shot-putter body across the throwing circle, running between wicket.

3. Endurance:

  • It is the ability of the body to work for a longer time without getting fatigued or tired and usually measured by the no. of repetitions like no. of sit-ups in 1 min. and no. of curling.
  • Two types of endurance:
    (a) Short Term Endurance
    (b) Long Term Endurance

4. Flexibility:

  • It is the range of movements of joints.
  • The individual who has proper flexibility, can perform his work very easily.
  • Two types of flexibility:
    (a) Passive Flexibility
    (b) Active Flexibility

5. Coordinative Abilities:

  • It manly depends on Central Nervous System.
  • It is used in the place of ‘Agility’ which is difficult to explain.
  • The neuro-muscular coordination mainly dependent factor for coordinative abilities.

Components Of Wellness

Components Of Wellness
Components Of Wellness

1. 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.

2. Social Wellness:

  • It creates the ability to interact with people around them that include family and friends.
  • Involves the quality of good communication skills, sympathy, cooperation and helpfulness which makes a person well adjustable in the society.

3. 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.

4. 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.

5. 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.

6. Nutritional Wellness:

  1. Proper nutrition & a balanced diet are vital components for maintaining healthy lifestyle.
  2. Avoid fried, junk and fast food.
  3. Adopt fresh fruits, green vegetables, drink plenty of sugar-free liquids.

Preventing Health Threats Through Lifestyle Change

Health threats like cancer, diabetes, hearts related diseases, blood pressure, obesity, depression, and thyroid etc. can be minimized by the following facts:

1. 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.

2. 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.

3. 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.

4. Quit For Bad Habits:


  • Lifestyle should be smoke free.
  • It leads to increase the B.P and disease of stroke or coronary artery.


  • Drinking leads to damage the liver, ill health and premature death.
  • Alcoholism has the ability to destroy social or family relationship.


  • It increases the risk of cardiovascular diseases, psychological & hormonal disturbance.
  • It affects the personal health and also family, friends and communities.

5. 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.

6. 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.

Physical Fitness, Wellness & Lifestyle: Questions Carrying 03 Marks

  1. What is the importance of Physical fitness and wellness?
  2. Explain the components of Physical fitness.
  3. Describe the components of Wellness.
  4. Explain the components of health related fitness.
  5. Explain importance of lifestyle in maintaining health.
  6. What are the various factors affecting physical fitness and wellness?

Physical Fitness, Wellness & Lifestyle: Questions Carrying 05 Marks

  1. Define Physical fitness. Explain its components.
  2. What are the various components of wellness?
  3. Elaborate the factors affecting physical fitness and wellness.
  4. Explain the importance of physical fitness and wellness.
  5. Describe the components of health related fitness.

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