Physical Education Chapter 3 Physical Fitness Wellness And Lifestyle

It is the ability of a person to do daily routine work without fatigue; moreover to participate in playful activities and still reserves enough capacity to meet any emergency.

The facts or condition of being physically and mentally healthy.

Lifestyle is a manner of living that reflects the person's value and attitude.

Health-related fitness is related with the development and maintenance of fitness components that can increase the level of health through prevention and remedies of various diseases.

Importance of wellness:

1. It helps in the improvement and toning up the muscle.

2.  It reduces the recovery time after injury or illness.

3.  It helps in fulfilling proper nutritional requirements.

4. It helps in better management of stress and tension.

5. Regulates and improves overall body function.

6. Motivate positive lifestyle habits or changes.

7. It helps people to meet the challenges of life and also unforseen situation as and when required.

Importance of healthy/ positive lifestyle are:

1. Increase the longevity: A healthy lifestyle increases the longevity. It slows down the ageing process and helps the older person to stay strong and healthy.
2. Increase the level of energy: An individual with a healthy lifestyle feels more energetic which means more productivity in day to day living.
3. Helps in reducing depression: Healthy lifestyle helps in accomplishing a healthy body which in turn elevates hormone level in the body that regulators the mood.
4. Increase the level of Physical fitness: Physical fitness helps in better coordination of muscles and an increase in strength, flexibility and endurance.
5. Increase self-confidence: Level of fitness of an individual tends to become more self-confident and self-aware.
6. Helps in coping with stress: Healthy lifestyle enhances the Psychological power of an individual to cope with the stress as well as anxiety.

Healthy diet or good nutrition is one of the main components of a positive lifestyle. In fact, a healthy diet or good nutrition is necessary to lead a healthy or positive lifestyle. The basis of a healthy diet is lots of fruits and vegetable, whole grain food and low-fat dairy products. Such a diet is required every day in order to maintain the adequate amount of vitamins, nutrients and minerals that is needed to maintain a healthy body. That is why it is rightly said that to eat is a necessity but to eat intelligently is an art.

1. It is said that 'a sound mind lives in a sound body'. The low health status is a border.
2. Unhealthy people have to depend on others, moreover, a lot of money is spent on medicines to improve or maintain the health status.

1. Regular Physical Exercise: It helps in preventing obesity, high blood pressure, heart diseases, stroke, diabetes, some types of cancer, constipation, depression and other healthy threats.
2. Healthy eating habits: Healthy eating habits can help the individuals in preventing as well as controlling the disease such as high blood pressure, heart disease, diabetes, osteoporosis, muscular degenerating renal stones, dental diseases and including certain type of cancer.
3. Limit T.V. Watching: Watching T.V. for a number of hours regularly is associated with increased various research studies.
4. Quit for Smoking: Quitting smoking is significant for a healthy lifestyle. Infact smoking, use of tobacco in any form increases the blood pressure which may cause stroke and coronary artery disease.
5. Sufficient sleep: Sufficient sleep is also very significant part of a healthy lifestyle.
6. Prevention of injury: Prevention of various types of injuries owing to fatal accidents plays a vital role in maintaining a healthy lifestyle.
7. Limit the amount of alcohol: To use alcohol in limited amount is also an important part of healthy lifestyle.

The following factors usually affect the physical fitness and wellness of an individual:

1. Regular Exercise: It is the most important factor which affects the physical fitness of an individual.
2. Amount of Training: The amount of training also affects the physical fitness. If the amount of training is not upto desirable level, he will be incapable of improving his physical fitness. It should be increased slowly.
3. Rest and Relaxation: It also affect the physical fitness of an individual. If proper rest and relaxation are taken, there will be positive effect on the physical fitness of an individual.
4. Stress and Tension: It tends to have a negative effect on physical fitness and wellness. Stress and Tension decreases the psychological power of an individual.
5. Age: It is also one of the major factors which affect the physical fitness and wellness of an individual.
6. Gender: It also affects the level of physical fitness and wellness. Infact, there is an anatomical, physiological, and psychological difference between males and females.
7. Environment: The environment, which includes climate, temperature, altitude, social, and cultural factors affect the physical fitness and wellness of a person.
8. Diet: It also influences the level of physical fitness and wellness. Good diet helps not only in maintaining the physical fitness but it also improves the level of physical fitness.

There are five physical fitness components they are:

1. Speed: It is an ability to perform movement at a faster rate or it is an ability to perform movement in a short period of time and sports e.g. practicing with faster rhythm, speed endurance, repetition method acceleration runs etc.
2. Strength: It is an ability of a muscle to overcome or to act against resistance exercise, pushups etc.
3. Endurance: It is an ability to sustain or continue the activity. It is an ability to test fatigue. It is one of the important components of middle and long distance races and it is required for almost all major games like football, hockey, and basketball.
4. Flexibility: It is the capacity of a muscle to extend without any damage. Flexibility is measured by a range of motion around a joint. It is affected by muscle length, joint structure and other factors, it is measured through flexometer.
5. Co-ordinate ability: It is an ability of the body to perform the movement with perfection and efficiency. In other words, it is an ability to change movement or direction in the shortest time without getting imbalanced.

Positive healthy lifestyle is the most valuable source of reducing the incidence and impact of a number of health problems, for recovery, for coping with life stressors and for improving the quality of life.

1. Healthy Diet: Healthy Diet or good nutrition is one of the main components of a positive lifestyle. In fact, a healthy diet is necessary to lead a healthy diet of good positive lifestyle.
2. Physical Activity: It is another component of a positive lifestyle. Regular physical exercise is needed to maintain a healthy weight and to enhance strength and flexibility of the body.
3. Stress Management: Stress can be managed properly through meditation and relaxation techniques only.
4. Socialization: An individual should develop good social relations with his fellows and neighbors. He should pay visits to his home from time to time. Such relations strengthens the social bondage among them.
5. Personal Hygiene: Stress should be laid on personal hygiene such as cleanliness and proper care of eyes, nose, ears, throat, hair, teeth, etc.
6. Proper Sleep: Lack of sleep may cause exhaustion or fatigue. It also causes the body to release Cortisol which further leads to heart diseases. So it is significant to have proper and sound sleep for a healthy lifestyle.

Components of wellness:

1. Physical Activity: It makes the person fit and active. It improves various system of body and improves our health. It also improves our growth and development.
2. Balanced Emotional life: Wellness requires a balanced emotional life and release of emotions. Moreover it should be under control.
3. Intellectual Attitude: Wellness requires positive intellectual attitude. It improves our behavior, intelligence, alertness, futuristic and insight thinking.
4. Spiritual wellness: It makes the person ethically good, morally good, peaceful more- over guides the value of life.
5. Occupational wellness: It makes the person to be hard worker and earn the livelihood with honesty. It helps to achieve the balance of work and leisure and gives satisfaction.
6. Managing Stress: Wellness needs the proper management of stresses and tension of life. It keeps us calm and controls our anxiety.

There are following components of Health-related fitness:

1. Body composition
2. Cardio-respiratory Endurance
3. Flexibility
4. Muscular Endurance
5. Muscular strength

1. Body Composition: The body composition means the amount of the fat-free body weight. It is well known that a high percentage of body fat in relation to the total body weight is harmful and may lead to obesity from the health point of view, the normal percentage of body fat for young men and women should not exceed 15 and 25 percentage. It means that for health-related fitness an individual should have ideal body weight and fat percentage.
2. Cardio-Respiratory Endurance: It is the maximum functional capacity of the cardio-respiratory system to carry on the work or Physical activity involving large muscle group over an extended period.
3. Flexibility: Flexibility is the range of movements of joints. It is important for all individuals in daily life. It can be classified into passive flexibility and active flexibility. Active flexibility can be further classified into static flexibility and dynamic flexibility.
4. Muscular Endurance: Muscular endurance is an ability of a muscle or group of muscles to repeat muscular contractions against a force or to carry on contraction over a maximum period.
5. Muscular Strength: Muscular strength is the maximum amount of force that can be exerted by a muscle group against a resistance during a single contraction.