Chapter 4: Fitness and its Components

Health-related Fitness Components

These should be underlined:

Body Composition, Flexibility, Cardiovascular Endurance, Muscular Strength, Muscular Endurance

Skill-related Fitness Components

These should be encircled: Ⓞ Balance, Ⓞ Speed, Ⓞ Agility, Ⓞ Power, Ⓞ Coordination, Ⓞ Reaction Time

A simple 15-minute fitness routine can be planned as follows:

This routine helps improve stamina, strength, and flexibility. It can be done regularly under the guidance of a physical education teacher.

BMI means Body Mass Index. It tells whether a person’s body weight is healthy according to height.

Formula: BMI = Weight in kg ÷ Height in metre²

For example, if a student’s weight is 45 kg and height is 1.50 m, then:

BMI = 45 ÷ (1.50 × 1.50)

BMI = 45 ÷ 2.25

BMI = 20

So, the BMI is 20.

According to WHO adult BMI classification, BMI below 18.5 is underweight, 18.5–24.9 is normal, 25 or above is overweight, and 30 or above is obesity.

Therefore, in the above example, BMI 20 comes under the normal weight category.

Note: For students aged 5–19 years, WHO recommends using BMI-for-age because age and sex also matter. WHO classifies overweight as more than +1 SD, obesity as more than +2 SD, thinness as less than -2 SD, and severe thinness as less than -3 SD.

The student needs improvement in the affective domain of physical literacy. This domain is related to motivation, confidence, interest, and attitude towards physical activity.

One strategy to increase motivation is to involve the student in enjoyable activities or games of their choice. The teacher can also give small achievable goals and appreciate the student’s effort. This will help the student feel confident and interested in PE classes.

Physical literacy is closely connected to overall wellness. It helps a student understand the importance of movement, fitness, and regular physical activity.

Physically, it improves strength, endurance, flexibility, and body composition. Mentally, it improves concentration, alertness, and learning ability. Emotionally, it reduces stress and builds confidence. Socially, it teaches teamwork, cooperation, discipline, and respect for others.

Thus, physical literacy supports physical, mental, emotional, and social health.

Two indigenous sports of India are Kabaddi and Kho-Kho.

Kabaddi: Kabaddi is played between two teams. One player, called a raider, enters the opponent’s court while saying “kabaddi-kabaddi.” The raider tries to touch players of the opposite team and return to their own side without being caught. This game improves strength, speed, agility, and breath control.

Kho-Kho: Kho-Kho is also played between two teams. One team sits in a row, and one active chaser tries to catch the runners of the opposite team. The chaser gives “kho” to teammates to continue chasing. This game improves speed, agility, reaction time, and teamwork.

Four sports played worldwide today that originated or were played in India from ancient times are:

1. Chess – It developed from the ancient Indian game Chaturanga.
2. Kabaddi – It is an ancient Indian sport and is now played internationally.
3. Kho-Kho – It is a traditional Indian chasing game.
4. Wrestling – It was practised in ancient India as Malla-yuddha.

These games show India’s rich sports culture and physical education tradition.

A simple weekly fitness plan is given below:

This plan improves physical strength, stamina, flexibility, and mental freshness.

A healthy school day routine can be:

This routine keeps the body active, improves digestion, reduces tiredness, and helps the mind stay fresh. Study breaks improve concentration and prevent mental fatigue.

Participating in team sports improves both physical and social aspects of physical literacy.

Team sports such as football, basketball, kabaddi, kho-kho, volleyball, and hockey require running, jumping, catching, throwing, dodging, and balancing. These movements improve fitness components such as speed, agility, coordination, muscular strength, cardiovascular endurance, reaction time, and balance.

Team sports also improve social skills. Students learn how to cooperate with teammates, follow rules, respect opponents, listen to instructions, and accept victory or defeat. They also learn leadership, discipline, communication, and teamwork.

For example, in football, players must pass the ball, support teammates, follow strategy, and maintain fitness. In kabaddi, players need strength, breath control, quick movement, and team coordination.

Thus, team sports help students become physically active, socially responsible, confident, and disciplined.

Flowchart: Development of Physical Education from Prehistoric to Ancient Period

Prehistoric Period

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Physical activities were necessary for survival.

People ran, climbed, jumped, hunted, swam, and fought to protect themselves.

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Early Settled Life

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People started farming and living in communities.

Physical activities were used for work, protection, and daily life.

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Ancient Period

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Physical education became connected with health, discipline, courage, and training.

Activities like wrestling, archery, horse riding, swimming, and martial exercises became important.

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Ancient Indian Period

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Physical activities were linked with yoga, games, warfare training, and balanced living.

Texts and traditions gave importance to exercise, rest, health, and self-control.

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Philosophy of Physical Education

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Physical education changed from survival-based activities to health, discipline, character-building, and overall development.

No, skill-related fitness is not useful only for athletes. It is useful for every person in daily life.

Skill-related fitness includes speed, agility, balance, coordination, power, and reaction time. These components help in sports, but they are also needed in daily activities. For example, balance is needed while standing in a moving bus, walking on uneven roads, or climbing stairs. Coordination is needed while writing, using a computer, cutting vegetables, or catching an object. Reaction time is needed while stopping a bicycle suddenly or avoiding a falling object.

Agility helps us change direction quickly in a crowded place, and power helps us lift a school bag quickly or get up from the floor smoothly. Speed helps in reaching a place quickly when needed.

Therefore, skill-related fitness makes a person active, independent, confident, and safe. It is important not only for athletes but for all students and people.

Two sports that I like to play are football and badminton.

1. Football

Football requires running, kicking, passing, and quick decision-making. The important fitness components for football are:

• Cardiovascular endurance: Players need to run for a long time during the match.
• Speed: Players need to run quickly to reach the ball.
• Agility: Players need to change direction quickly while dribbling.
• Coordination: Foot-eye coordination is needed for kicking and passing the ball.
• Reaction time: Players must respond quickly to the movement of the ball and opponents.

2. Badminton

Badminton requires quick movement, balance, and hand-eye coordination. The important fitness components for badminton are:

• Agility: Players move quickly from one side of the court to another.
• Coordination: Hand-eye coordination is needed to hit the shuttle correctly.
• Reaction time: Players must respond quickly to the opponent’s shot.
• Flexibility: Stretching and reaching for the shuttle require flexibility.
• Power: Powerful smashes require strength and speed.

Comparison

Football needs more cardiovascular endurance because players run continuously on a large field. Badminton needs more agility and reaction time because players must respond quickly in a smaller court. Both games improve fitness, confidence, and teamwork.

One-week Fitness Plan

Explanation: I have included jogging, skipping, and cycling to improve cardiovascular endurance. Push-ups, squats, and plank improve muscular strength and muscular endurance. Stretching and yoga improve flexibility and balance. Zig-zag running improves agility. Ball catching improves coordination and reaction time. Jumping improves power.

Rest is included on Sunday because recovery is important for fitness. Healthy food such as fruits, vegetables, dal, milk, curd, and enough water supports good body composition and energy.

This plan should be followed safely under the guidance of a physical education teacher.

The subjects studied in school are very important because they help students develop knowledge, skills, discipline, and career awareness. These subjects also guide students toward different career opportunities in physical education and sports.

Physical Education teaches fitness, games, sports rules, health, teamwork, discipline, and leadership. It can guide students toward careers such as physical education teacher, coach, fitness trainer, yoga instructor, sports official, or sports manager.

Science helps students understand the human body, muscles, bones, nutrition, injuries, and health. It is useful for careers such as sports physiotherapist, sports doctor, nutritionist, exercise scientist, and sports psychologist.

Mathematics helps in measuring performance, calculating scores, analysing data, preparing fitness charts, and understanding BMI. It is useful in sports analytics, coaching, and sports management.

Social Science helps students understand the history of sports, culture, society, leadership, and administration. It is useful for careers in sports journalism, sports administration, and sports event management.

Languages help students improve communication, writing, speaking, reporting, and presentation skills. These skills are useful for sports commentary, sports journalism, teaching, and public speaking.

Information Technology helps in video analysis, online fitness training, sports data recording, and digital content creation. It can guide students toward careers in sports technology, sports media, and online coaching.

Thus, all subjects are important because they create different pathways for students. They help students choose careers according to their interest, ability, and skills in the field of physical education and sports.