5

UNIT
PHYSICAL FITNESS, HEALTH,
AND WELLNESS

Content

Meaning & importance of Wellness, Health and Physical Fitness.

Components/Dimensions of Wellness, Health and Physical Fitness

Physical EDUCATION-XI

Traditional Sports and Regional Games for promoting wellness.

Leadership through physical activity and Sports

Introduction of First Aid - PRICE

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 Learning Outcomes

After completing the Unit, students will be able to:

hh explain wellness and its importance and define the

components of wellness.
hh classify physical fitness and recognize its importance
in life.
hh distinguish between skill-related and health-related
components of physical fitness.
hh illustrate traditional sports and regional games for
promoting wellness.
hh relate leadership through physical activity and
sports
hh illustrate the different steps used in first aid - PRICE
Physical EDUCATION-XI

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Discussion
Look at the cartoon given below. As a result of a sedentary lifestyle and unhealthy
eating habits, obesity among children is on the rise. Using information from the
cartoon given below and your ideas, deliver a speech in your class on the importance
of healthy eating and regular exercise.

Cases of diabetes in India have seen an increase in the last one decade. In fact,
incidence of diabetes is the second highest in India, only next to China. The
reasons mentioned by the doctors and the experts are changes in lifestyle and
eating habits. The magnitude of the problem is so huge and growing so rapidly
that the government is revisiting health promotion strategies for increasing
awareness. Physical activities, healthy diet and a change in lifestyle have been
highly recommended to overcome the new health crisis.

5.1.1 MEANING AND IMPORTANCE OF WELLNESS

WHO defines health as “a state of

physical, mental, and social well-being,
not merely the absence of disease.”
While the term Health focuses on an
individual’s illness status and her/his
relationship to that status, wellness
transcends the absence of disease. It is
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much more than merely physical health,

exercise or nutrition. In fact, wellness is the full integration of states of physical,
mental, and spiritual well-being. Wellness is about living a life full of personal
responsibility and, therefore, taking proactive steps for one’s entire well-being.
This means that a person living a life of wellness controls risk factors that can harm
her/him. Risk factors are different types of actions or conditions that increase a

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 person’s chances for illness or injury. e.g., smoking is a risk factor as there is a risk
for developing lung cancer. Alcohol is a risk factor for liver damage. So, an individual
takes pro-active steps to remove such health risks from her/his life.

Maintaining an optimal level of wellness is crucial to living a higher quality life.

Wellness matters because everything we do, and every emotion we feel, relates to
our well-being. In turn, our well-being directly affects our actions and emotions. It’s
an ongoing cycle. Therefore, it is important for everyone to achieve optimal wellness
in order to reduce stress and the risk of illness and to ensure positive interactions.

Thus, wellness may be defined as “the optimal state of health of individuals and
groups. There are two focal concerns: the realization of the fullest potential of an
individual physically, psychologically, socially, spiritually, and economically, and the
fulfilment of one’s role expectations in the family, community, place of worship,
workplace, and other settings.” – WHO Health Promotion Glossary Update 2006.

Other Definitions of wellness

Wellness is a continuous and thoughtful process to stay healthy and achieve total
wellbeing. It is a positive and ideal state of an individual which is reflected in
an individual’s day-to-day work, contribution to society, optimal functioning and
possessing a healthy quality of life.

The integration of many different components (physical, emotional/mental,

intellectual, social, and spiritual) that expand one’s potential to live (quality of
life) and work effectively and to make a significant contribution to society. Wellness
reflects how one feels (a sense of well-being) about life, as well as one’s ability
to function effectively. Wellness, as opposed to illness (a negative), is sometimes
described as the positive component of good health.
– Charles B. Corbin, Gregory J Welk, William R Corbin, Karen A Welk
Wellness is an active process through which people become aware of, and make
choices toward, a more successful existence. – National Wellness Institute

Wellness requires continuous and thoughtful efforts to remain healthy and to reach
the highest level of wellbeing. Overall physical wellness is achieved through the
balance of physical activity, nutrition, and mental well-being to keep your body in
top condition. Health related lifestyle habits lead to longevity, improve quality of
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life, and help achieve total wellbeing.

Understand the importance of wellness:

hh Wellness Programme should be developed with an aim to providing

health-related lifestyle education with required support and resources to
achieve wellness.

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 hh Wellness makes the individual responsible for taking good decisions and
adopting good practices and preventative measures for achieving optimum
level of physical, emotional and social functioning.
hh Wellness Programmes enable an individual to understand health issues
like injuries, chronic diseases, cancer, cardiovascular disease, STDs,
obesity, nutrition, diabetes, and other lifestyle related diseases. Thus,
they enhance longevity and improve the quality of life.
hh It promotes behaviours which help maintain good health like quitting
smoking, giving up alcohol abuse etc. and reducing social evils like
violence, abuse, child labour, gender inequality, caste system etc.,
thereby, leading to adoption of positive values that result in an individual
becoming a good citizen of the country.
hh It enables an individual to maintain a balance between work, personal life
and health that results in efficient and consistent output and improves
general health, and fitness through adopting regular physical activities.
hh It also helps to develop healthy social environment where people share
and solve personal and social problems, thus making the individual socially
accessible and culturally sensitive.
hh Wellness components like physical, emotional, mental, social,
environmental, occupational, and spiritual are highly inter-connected
and can help to make the environment disease and pollution free.

5.1.2 MEANING AND IMPORTANCE OF HEALTH

As we previously mentioned that health is not merely absence of any disease but
it is a state of complete physical, mental and social wellbeing. In today’s lifestyle,
where people are continuously working in a hectic environment and they have little
time for any physical activity, the health of people is compromised. On the one
hand, lack of time for exercise and, on the other hand, eating habits of people
make thing worse. Everyone is looking for an easy and fast way to get their food,
which makes fast foods like burgers and pizzas, a viable choice. However, this not
only makes people unhealthy, but also makes them vulnerable to many diseases. The
food we eat not only affects us physically but it also puts pressure on us mentally and
socially. Suppose you eat pizza for dinner daily, it will affect your stomach and you
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may feel bloated, which in turn affects you mentally as it can lead to gastronomical
problems; or, suppose you are not feeling physically well, it will affect you mentally
as well as socially, as you will be in a position of discomfort and will not feel like
socializing with or meeting people. We need to understand that, we should exercise
regularly and incorporate healthy food in our diet, so we can be healthy not only
physically, but mentally and socially as well.

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 5.1.3 DEFINITIONS OF HEALTH

“Health” is one of those terms which most people find it difficult to define although
they are confident of its meaning. Therefore, many definitions of health have been
offered from time to time, including the following:

a. “the condition of being sound in body, mind or spirit, especially freedom from
physical disease or pain.” (Webster)

b. “soundness of body or mind; that condition in which its functions are duly and
efficiently discharged.” (Oxford New English Dictionary).

c. “a condition or quality of the human organism expressing the adequate

functioning of the organism in given conditions, genetic and environmental.”

d. “a modus vivendi enabling imperfect men to achieve a rewarding and not too
painful existence while they cope with an imperfect world.”

e. “a state of relative equilibrium of body form and function which results from
its successful dynamic adjustment to forces tending to disturb it. It is not
passive interplay between body substance and forces impinging upon it but an
active response of body forces working toward readjustment.” (Perkins).

WHO definition

The widely accepted definition of health is that given by the World Health Organization
(1948) in the preamble to its constitution, which is as follows:

“Health is a state of complete physical, mental and social wellbeing and not merely
an absence of disease or infirmity.”

In recent years, this statement has been amplified to include “the ability to lead a
socially and economically productive life”.

5.1.4 MEANING AND IMPORTANCE OF PHYSICAL FITNESS

Before we begin, it is essential to understand the meaning of the terms – Exercise,

physical activity and physical fitness. We often use these terms interchangeably,
which is not the correct usage. Exercise refers to planned, structured and repetitive
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bodily movements aimed at improving one or more components of physical fitness.

e.g., swimming as an exercise aims at improving cardiovascular endurance. Physical
activity, on the other hand, is any bodily movement which is not specifically designed
for physical fitness but results in significantly increasing resting energy expenditure.
e.g., walking will increase the resting energy expenditure but will not contribute to
any fitness component. Physical Fitness is a state of health and well-being and the
ability to perform aspects of sports, occupations, and daily activities.

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 5.1.5 Definitions of Physical Fitness

Fitness is the ability of an individual to lead a full and balanced life. It includes
physical, mental, emotional, social and spiritual factors and capacity for their
wholesome expression. Charles A. Bucher (1958)

Physical fitness is the ability to carry out daily tasks with vigour and alertness,
without undue fatigue and with ample energy to enjoy leisure time pursuits and to
meet unforeseen emergencies. H Harrison Clarke (1976)

Physical fitness is the ability to perform moderate to vigorous levels of physical

activity without undue fatigue and the capability of maintaining such ability
throughout life. (American College of Sports Medicine)

Individuals are physically fit when they can meet both the ordinary and the unusual
demands of daily life safely and effectively without being overly fatigued and still
have energy left for leisure and recreational activities.

- Wener W.K. Hoeger, Sharon A. Hoeger (2014)

Physical fitness is associated with a person’s ability to work effectively, enjoy leisure
time, be healthy, resist hypokinetic diseases or conditions, and meet emergency
situations.

- Charles B. Corbin, Gregory J Welk, William R Corbin, Karen A Welk, (2015)

As per above definitions an individual who is physically fit should be able to perform
daily tasks efficiently and effectively, without undue fatigue, and, along with that,
she/he should also successfully complete the demands of recreational activities and
emergent situations.

Everyone’s physical fitness differs from the other’s depending upon their profession
or day to day activities. A doctor’s activity is to check patients within the room,
while a farmer works hard in the field. Similarly, a sportsperson performs skilfully
on the field or court. But as per the definition of physical fitness each of these
individuals must successfully perform their day-to-day tasks without undue fatigue
and have enough energy for leisure activities like going for a walk, playing table
tennis or football etc. whatever, she/he wishes to do. In addition, she/he should be
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able to meet the situation if there is an emergency at work. e.g., the doctor may
be called to see a patient in an emergency and may need to travel some distance
to see the patient, or the farmer may have to rush to his farm to save his paddy
crop from a natural calamity, when after a day at work, he is participating in some
recreational physical activity.

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 Exercise helps to promote health, to maintain or improve physical appearance and
to improve the overall quality of life. Physically active people live life with less
health problems and enjoy a better quality of life than people who are physically
inactive. Regular physical activity has lots of permanent benefits.

5.1.6 Benefits of Physical Activity

1. Physical and physiological importance– Regular exercise improves posture,

thus preventing back pain, neck pain etc. and improving physical appearance.
Exercise helps to maintain the balance between lean body mass and fat and
helps maintain body weight. A physically active lifestyle speeds up the recovery
process after injury, disease, or intensive work out. Due to continuous physical
activity, flexibility of joints increases, reducing chances of developing arthritic
pain and helping to relax muscles. It helps to maintain healthy bones and to
maintain bone mass, which lowers the risk of osteoporosis. It also upgrades
athletic performance and keeps energy levels high. Due to regular physical
activity, an individual’s resting metabolic rate become high and her/his body
develops such immunity which help to lower incidence of disease. As a result,
the individual feels energetic, and that helps in job productivity, enjoyment of
leisure time activities and the ability to face emergencies.

2. Mental and psychological importance– Regular physical exercise increases

the function of brain, enhances memory, and develops creative thinking.
Physical fitness enhances self-image, increases morale, self-confidence, and
self-esteem, and reduces tension, stress and anxiety. Psychological well-being
helps an individual cope better with stress and anxiety, thereby improving her/
his mental health.

3. Social importance– Improved emotional health and self-esteem improves social

relations. Increased self-confidence prompts an individual to reach out to others.
Participation in physical activities and sports promotes leadership qualities and
strengthens bonds of friendship. Also, participating in sports activities provides
opportunity to meet new people who share a common interest. Meeting others
may be the first step towards establishing new friendships and developing a
support network.

4. Improved health – Continuous physical activity increases longevity and slows

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down the process of aging. It also decreases the mortality rate from chronic
diseases. It enhances the quality of life, enabling the individual to live longer,
happier, and healthier. Physical activity improves sleep quality and increases
sleep duration. Individuals who exercise regularly are less likely to suffer from
troublesome sleep disorders, such as sleep apnea and restless leg syndrome.
Regular physical activity reduces risk of heart disease, type 2 diabetes, high
blood pressure, adverse blood lipid profile, metabolic syndrome, colon and
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 breast cancers etc. It keeps the blood thin which helps to decrease chances of
heart disease and stroke and to maintain level of blood lipid.

5. Improved financial condition– Regular physical activity makes an individual

healthier and fitter and helps develop good habits. People who adopt an active
lifestyle have less chances of falling ill, and less chance of disease means
bigger savings in terms of money and time.

I. Tick the correct option.

1. Physical activity can help with

i. increased stress levels
ii. getting sleep apnea
iii. causing restless leg syndrome
iv. helping your social life

2. “State of complete physical, mental and social wellbeing and not merely
an absence of disease or infirmity” is a definition of:
i. Wellness
ii. Health
iii. Fitness
iv. Health lifestyle
II. Answer the following questions briefly.
1. Define Health.
2. Write a short note on Wellness.
3. What do you mean by Physical Fitness?
4. How does physical fitness improve your financial health?
III. Answer the following questions in 150-200 words.

1. What do you mean by Physical Fitness? Write down importance of Physical

Fitness for maintaining heath lifestyle.

2. What is wellness? What is importance of wellness?

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5.2.1 Components of Wellness

There are a lot of health benefits of physical fitness. Optimum fitness is required
to prevent injuries, to maintain a stable posture etc. However, physical fitness
cannot be achieved without regular physical activity. Physical fitness is an important
dimension of the Wellness Programme.

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 Most people think that physical fitness alone is sufficient to lower the risk of health-
related diseases but it is not true. e.g., consider an individual who regularly does
vigorous physical training in which she/he does aerobic exercises thrice a week,
does weight training and stretching and maintains a good ratio of fat percentage
of the body, but at the same time she/he eats junk food regularly, smokes and
drinks alcohol. By doing so, she/he is increasing her/his chances of suffering from
cardiovascular diseases and facing other health related issues.

Wellness includes factors like spirituality, healthy diet, regular physical activity,
personal safety, avoiding drug abuse, preserving environment, prevention of disease,
stress management etc. In fact, there are seven components of wellness namely
physical, emotional, mental, social, environmental, occupational, and spiritual
which are interlinked with each other.

1. Physical Wellness– Physical wellness is an individual’s ability to meet the

demands of day-to-day work and being able to take care of her/his health.
Overall physical wellness encourages the balance of physical activity, nutrition
and mental well-being to keep the body in top condition. Obtaining an optimal
level of physical wellness allows the individual to nurture personal responsibility
for her/his own health. As the individual becomes conscious of her/his physical
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health, she/he is able to identify elements she/he is successful in, as well

as elements she/he would like to improve. Physical Wellness includes regular
vigorous activities, balanced diet, proper rest, avoiding intake of tobacco or
alcohol, living in a healthy environment, following safety precautions etc. A
physically fit individual must have optimum muscular endurance, muscular
strength, cardiovascular endurance, flexibility and a fit body composition.

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2. Emotional Wellness – Emotional wellness inspires self-care, relaxation, stress
reduction and the development of inner strength. It is an individual’s ability
to understand and balance her/his emotions, accept her/his own weaknesses,
and respect another’s strength. It is important to be attentive to one’s positive
and negative feelings and be able to understand how to handle these emotions.
It allows the individual to accept her/his feelings. Once the individual accepts
her/his feelings, she/he begins to understand why she/he is feeling that way,
and can decide how she/he would like to act in response to those feelings.
Emotional wellness also includes the ability to learn and grow from experiences.
It is important in today’s life that an individual should be able to cope with
stress, adjust to one’s environment, enjoy her/his life. Trust, self-esteem,
self-confidence, optimism are key words for emotional wellbeing.

3. Mental Wellness – Mental wellness, also known as intellectual wellness, is

an individual’s ability to learn, evaluate, accept new ideas, develop creative
thinking, have a good sense of humour, and develop a lifelong learning
process. Intellectual wellness encourages the individual to engage in creative
and mentally-stimulating activities that expand her/his knowledge and skills
while allowing her/him to share them with others. Intellectual wellness can be
developed through academics, cultural involvement, community involvement
and personal hobbies. Intellectual wellness encourages learning and enables
the individual to explore new ideas and understandings. It also stimulates
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curiosity, thereby developing a desire to try new things. An individual with

intellectual wellbeing is open-minded and clear, enthusiastic to gather
knowledge, accepting of ideas put forth by others.

4. Social Wellness – It is an individual’s ability to positively interact with the

people of different cultures, ages, gender, religion etc. without building
stereotypes. Social wellness refers to the relationships an individual may have

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 and how she/he interacts with others. Her/His relationships can offer support
during difficult times. Social wellness involves building healthy, nurturing
and supportive relationships. Conscious actions are important in learning
how to balance one’s social life with one’s academic and professional lives.
Surrounding oneself with a positive social network increases one’s self-esteem.
Social wellness enables an individual to establish communication and trust and
to manage conflict. Having good social wellness is critical to building emotional
resilience.

5. Environmental Wellness – Environmental wellness refers to respecting the

environment and natural resources. Environmental wellness inspires the
individual to live a lifestyle that is respectful of one’s surroundings, and
prompts the individual to take action to protect it. It promotes respect for all
nature and all species living in it. It encourages the individual to adopt habits
that promote a healthy environment resulting in a more balanced lifestyle. It
helps develop habits like producing and eating organic food, minimizing the
use of petroleum products, and reducing air, water, noise and land pollution
or food contamination. We are answerable to future generations regarding
conservation of natural resources. We should recycle the products which we
use and reduce waste and pollution.

6. Occupational Wellness – Occupational wellness is the ability to achieve

a balance between work and leisure time, addressing workplace stress and
building relationships with co-workers. It focuses on the individual’s search for
a calling and involves exploring various career options and finding where one
fits. Occupational wellness deals with satisfaction from job and career of an
individual. It is not about holding a high post in a company or drawing a large
salary etc. e.g., Individual ‘A’ may have a good salary in a reputed company,
but she/he may not be able to execute the plans or policies of the company
effectively. Thus she/he may be stressed. Whereas Individual ‘B’, drawing a
lesser salary and occupying a lower post than A may be satisfied with her/
his life. An individual picking up a job should consider internal and external
rewards.

7. Spiritual Wellness – Generally, people think that spiritual wellness is linked

with religion, but the core of spiritual wellness is to find the meaning and
direction of life. Spiritual wellness allows an individual to be in tune with her/
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his spiritual self and to appreciate her/his life experiences for what they are.
It lets one find meaning in life events and define one’s individual purpose. By
finding meaning in her/his life experiences, the individual will be able to develop
a harmony between her/his inner self and the outside world. An individual
who is spiritually sound has beliefs, principles and values which guide and
strengthen her/him in life. By following the path of spirituality an individual

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 gets faith, love, peace, joy, closeness with others, altruism, compassion and
forgiveness.

Thus, we can see that all the components of wellness are linked with each other.
Wellness is holistic, because rather than focusing on symptoms, it is important
to integrate body, mind, and spirit as one whole. Wellness also considers the
self as the only true healer as one’s wellness is one’s own responsibility. Health
professionals can only help facilitate the healing process. It is the individual’s
body, mind, and spirit that do all the healing. Therefore, it is important to
think positive thoughts as negative thinking strips one of power and control.
Wellness is outcome-oriented. As soon as one is able to identify a problem,
one’s energy must be put into the solutions.

5.2.2 Components of health

Health is important in every individual’s life as it gives us the strength and energy to
fully enjoy and make us grateful for the life we have. To elaborate on the components
of the health we can classify it into four dimensions.

1. Physical health: There is a saying that one thing which will stay with you for
your entire life is your body. So, if your body is healthy then you can do all your
daily work with energy and can enjoy the remaining time with your family and
friends. To stay physically healthy, you should exercise daily, walk as much as
you can and eat healthy.

2. Mental health: A sound mind stays in a sound body, so if you physically healthy
than it will in turn help you to stay mentally healthy. Your thoughts will be
clearer and you have more confidence in dealing with the day to day situations.
For mental health you should include meditation and yoga in your daily life
which will keep you mentally calm and improve your mental health.

3. Social health: We live in a world where we have to interact with people and
we should understand and appreciate the people we live with; social health is
an important aspect as it gives us the strength to build strong relations with
people and to enjoy the companionship which is important for an individual to
live and sustain a healthy life.

3. Emotional Health: A emotionally strong person has the control on the

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circumstances and can deal with different situations with an ease. It gives us
that power to stay alike no matter the situation an individual is in. We should
work on our emotional health as it will makes us more balanced human beings
and also affects our decision-making ability.

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 5.2.3 COMPONENTS OF PHYSICAL FITNESS

Muscular
Endurance

Cardiorespiratory
Endurance

Health-related Muscular
Fitness Strength

Body
Composition

Flexibility

Physical
Fitness
Agility

Reaction
time

Coordination
Skill related
Fitness
Balance

Speed
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Power

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1. Health-related Fitness – There are five components of health-related physical
fitness – muscular endurance, cardiorespiratory endurance, flexibility,
muscular strength, and body composition. Health related fitness is an integral
part of an individual’s daily life, we use these fitness components every day
without consciously knowing about them, but if we understand these fitness
components and work towards their improvement then we can lead a full and
healthy life. e.g., cardiovascular endurance is as important for a doctor as it is
for a sportsman or a farmer. A higher level of health-related fitness is directly
related to the degree of skill performance. e.g., moderate level of muscular
strength is required to maintain posture and to prevent neck, back or knee pain
etc. but a high amount of muscular strength helps to increase performance in
weightlifting, jumps, throws etc.
2. Skill-related Fitness – Skill related fitness has six components namely agility,
balance, coordination, reaction time, power and speed. These are associated
with performance. An individual who has achieved a good skill-related fitness
is able to achieve high level of motor skills, which are a prerequisite in sports
and in certain jobs. Though, skill-related fitness is generally known as sports
fitness or motor fitness, it is very specific and multi-dimensional. e.g., agility
is required in combat sports as well as in the job of a fire fighter.

5.3.4 COMPONENTS OF HEALTH-RELATED FITNESS

Body Composition

Muscular Endurance

Cardiorespiratory Endurance
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Muscular Strength

Flexibility

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 1. Body Composition – Body composition may be defined as the relative percentage
of fat and lean body mass. Lean body mass is fat-free mass of our body which
covers muscle, bone, and other tissues that make up the body except fat. A
healthy individual should have relatively low percentage of fat in the body. It
is important for an individual to regularly check her/his own body composition
because body fat is associated with incidence of heart disease, diabetes,
hypertension etc.
2. Muscular Endurance – Muscular endurance is the ability of the muscles to exert
themselves repeatedly. A fit person can repeat movements for a longer period
without undue fatigue. The definition of muscular endurance is the ability of a
muscle group to execute repeated contractions over a period of time sufficient
to cause muscular fatigue, or to maintain a specific percentage of the maximum
voluntary contraction for a prolonged period of time. To measure muscular
endurance following equipment are used: Free weights (barbells, dumbbells),
Gym mat (curl-ups, push-ups), Stopwatch.
3. Cardiorespiratory Endurance – Cardiorespiratory Endurance is the ability of
the heart, blood vessels, blood, and respiratory systems to supply nutrients
and oxygen to the muscles and the ability of the muscles to utilize fuel to
allow continuous exercise. A healthy individual can sustain physical activity
for a longer duration without undue stress. Lack of cardiorespiratory fitness
may cause restriction in daily activities due to inefficiency of the heart to
supply blood to different body parts. Cardiorespiratory endurance activities
are also called aerobic exercises. e.g., walking, jogging, swimming, cycling,
cross-country race, skiing, water aerobics, climbing stairs and skipping a rope.
4. Muscular Strength – Muscular strength is the ability of the muscles to exert
an external force or to lift a heavy weight. A fit person can do any work that
involves exerting force like lifting or controlling own body weight, pushing
almirah at home, lifting gas cylinder etc. The definition of muscular strength is
the maximal force that can be generated by a specific muscle or muscle group.
Muscular endurance is defined as the ability of a muscle or group of muscles
to repeatedly exert force against resistance. Muscular strength is defined as
the maximum amount of force that a muscle can exert against some form of
resistance in a single effort.
5. Flexibility – Flexibility is the ability of a joint to move effectively through
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its full range of motion without incurring pain. Movement happens due to
muscle length, joint structure, and other factors. A healthy person can move
the body joints through their full range of motion in work and in sports. Due
to lack of flexibility, performance of daily life activities decreases, and there
is occurrence of problems like lower back pain. While whole body flexibility
cannot be tested in one run, but “sit and reach” test is broadly used test to
assess the flexibility of hamstring, hip, and lower back muscles.
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Do you know?

Fast Twitch fibres: muscle fibre that contracts quickly especially during brief high-
intensity physical activity requiring strength such as sprinting.

Slow Twitch fibres: muscle fibre that contracts slowly especially during sustained
physical activity requiring endurance such as long-distance running.

Do you know?

Static Contraction: where muscle exerts force, but movement does not take place.
Example: pushing a wall, pulling a rope

Dynamic contraction: an individual can see movement when muscle exerts the
force. Example: pushups, pull-ups

Concentric Contraction: When muscle contraction takes place, shortening of

muscle happens; that is concentric contraction. Example: when lifting a heavy
weight, concentric contraction of the biceps causes the arm to bend at the elbow,
lifting the weight towards the shoulder.

Eccentric contraction: in the process of contraction, the opposite muscle’s

lengthening takes place; that is known as eccentric contraction. Example During
Biceps curl eccentric contraction happens when muscle relaxes and muscle
lengthening takes place.

5.3.5 COMPONENTS OF SKILL-RELATED FITNESS

Reaction Time

Power

Balance

Speed
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Agility

Coordination

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 1. Reaction Time– Reaction time is an individual’s ability to quickly respond to
a stimulus. It is the interval time between the presentation of a stimulus and
the initiation of the muscular response to that stimulus. e.g., in a sprint start,
focusing on the starter’s voice and the sound of the gun and reacting, reaction
to a football, reaction of the goalkeeper during the penalty kicks in a football
match.
2. Power – Power refers to an individual’s ability to act fast with resistance. It is
a combination of strength and speed. Throwing shot put, long jump, kicking in
karate are power dominant activities.
3. Balance – Balance is an individual’s ability to maintain the state of equilibrium
while moving or in a stationary position. There are two types of balance one is
static, and another is dynamic.
4. Static balance is where individual maintains the state of equilibrium in a
stationary position.
5. Dynamic balance refers to maintaining equilibrium during motion.
6. Speed – Speed refers to an individual’s ability to perform the movement in the
shortest possible time. It is the minimum time taken to complete the task.
Examples are 100 m and 200 m sprint, ice hockey etc.
7. Agility – Agility is an individual’s ability to change the direction of the body
rapidly and accurately. It is a combination of speed, balance, power and co-
ordination. Rugby, football, hockey are the examples of sports requiring agility.
8. Coordination – Coordination is the ability of an individual to perform a motor
task by using body movements and senses accurately and fluently. Juggling
in football, hitting a tennis ball, and kicking of football are good examples
coordination.
I. Tick the correct options.

1. Which of the following is NOT a component of Wellness

a. Physical
b. Cosmetic
c. Mental
d. Occupational
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2. Occupational wellness is related with

a. fitness
b. meditation
c. environment
d. job
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 3. Which is NOT a health related Physical Fitness component?
a. Muscular endurance
b. Cardiorespiratory endurance
c. Speed
d. Flexibility

4. Which is a component of Skill related Fitness?

a. Muscular Strength
b. Power
c. Body Composition
d. Flexibility
II. Answer the following questions briefly.

1. Define the physical component of wellness

2. Define the spiritual component of wellness

3. Define muscular strength and Speed.

4. Explain the social component of Health.

5. What is the difference between Physical fitness components: Speed and

Agility?
III. Answer the following questions in 150-200 words.

1. Describe Health related fitness components?

2. Differentiate between skill-related and health-related components of

physical fitness.

3. Describe the seven components of wellness

Extension Activity
Your school wishes to draw up an action plan for promoting wellness among all its
students. Working in groups, help the school authorities draw up a plan wellness
plan by suggesting activities.
Physical EDUCATION-XI

Wellness Component Activity suggested

Physical Wellbeing
Emotional Wellbeing
Mental Wellbeing
Intellectual Wellbeing
Environmental Wellbeing

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 Occupational Wellbeing
Spiritual Wellbeing

5.3.1 Tradional sports and regional games for promoting fitness

The origin of sports and games dates to the inception of the society. Some games
originated from sheer need of survival e.g., Archery, and some for the need of social
interaction e.g., Antakshri. 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.

5.3.2 Types of traditional sports and regional games

Many types of games were invented and played in India. 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. Combat Games: There is a misconception that the combat sports were invented
to hurt other human beings, but, they were, in reality, more for self-defence.
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.
3. Games involving help of animals: Animals have always been an integral part
of many cultures and societies. Their use for showing athletic skills has been
Physical EDUCATION-XI

a base for many sports. 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.
4. 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

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 a rubber ball, was invented in India. Some also believes that modern day
Badminton also had its origin in India’s Pune.
5. Team Games: Team games encourage a sense of belongingness in an individual
and some team games also originated in India. e.g., Kho-Kho and Kabaddi are
the games which are believed to have originated in India.
6. Play Games: Some games are played by children in their early childhood which
are an integral part 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 part 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.

5.3.3 Importance of traditional sports and regional games

Regional and traditional sports have always been important for the development of
the individual and society. These games and sports gave a sense of belongingness
and achievement to the people and are important for their physical and mental
health. The importance of these games lies in the following areas.

1. Physical Aspect: We all have heard the saying “Survival of the fittest”. From
ancient times, there was always the need for being physically fit, whether it
was because of the harsh climatic conditions, the need to search for the food
or the ability to fight against an opponent. These traditional games always gave
humans the needed edge and made them physically fit to face any adversity.
e.g., Thang-ta originated in Manipur is an ancient martial art which is played
with the help of sword and spear.
2. Social Aspect: Man is a social animal and has a constant need of companionship.
Many games and sports were invented to give a general sense of purpose to the
individual, whereas some games were designed to promote social interaction
and peer interaction. These games help kids from very young age to enhance
their social skills and help them form relationships.
Physical EDUCATION-XI

3. Psychological aspect: Our ancestors understood very early on that physical

activity is the path to improving and fulfilling the psychological needs of an
individual. Now we have data from many studies that shows that physical activity
is good in enhancing self-confidence, self-esteem, motivation, personality, and
leadership skills. Traditional games gave platform to human beings to showcase

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 their talent and get that recognition from their peers and society which most
individuals desire.
4. Emotional Aspect: Emotional health is very important for any individual to
sustain a healthy life. They can transfer the knowledge that they acquire by
participating in traditional and regional games into their life. Being emotionally
strong means that an individual can keep his nerves under control or stay
focused in very harsh conditions or situations.
I. Tick the correct options

1. Which of the following is played with the help of animals?

i. Mallakhamb
ii. Atya Patya
iii. Polo
iv. Kalarippayattu

2. Which game is the origin of Ludo?

i. Chaupar
ii. Gilli Danda
iii. Kalarippayattu
iv. Shatranj
II. Answer the following questions briefly

1. Describe the physical aspect of traditional games.

2. Distinguish between racquet games and combat games.

3. Explain about the play games played by the kids in neighbourhood?

4. Traditional games improve your social life. How?

5. Write a short note about Indian gymnastics?

III. Answer the following questions in 150-200 words.

1. Write down the importance of traditional games?

2. Explain about traditional games played in India?

Physical EDUCATION-XI

5.4.1 Leadership

You have to Programme your mind into victory.

This game is all about how bad you want it, it’s about grit. It’s about HEART. The
difference between winning and losing is how far you’re willing to go!

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Your HUNGER will be tested on the field. Your DESIRE to win, will determine the
outcome of the game.

We keep on fighting even if the odds are stacked against us.

They don’t know that we have the heart, the courage and the will to make things
happen!

We will destroy everything that comes in our way, BECAUSE WE WERE BORN TO WIN,
WE WERE BORN TO DOMINATE!

We might be the underdogs; we might be the “weaker” team.

But one thing is for sure: When we step on the field we FIGHT. We fight for ourselves
and WE FIGHT for each other YOU WILL NEVER PLAY THIS EXACT GAME AGAIN IN
YOUR LIFE.

Read the paragraph above.

Have you gained an insight into the making of a leader? Would you like to make any
changes to your quote about the qualities of a leader above?

Do you know?

Leader–The person whole ads or commands a group, organization, or country.

Delegate – assign/allocate a responsibility Commitment – quality of being dedicated

to a task Accountable–responsible, expected to justify actions.

Let’s read further about Leadership.

LEADERSHIP

Leadership is the art of motivating a group of people to act towards achieving a

common goal.

He/she is the person in the group who possesses the combination of personality and
leadership skills that makes others want to follow his/her direction.

Leadership can be defined as a certain set of characteristics, behaviour or style that

Physical EDUCATION-XI

one exhibits on a day-to-day basis, through one’s thoughts, words, and actions.

“A leader is one who has power in authority.” – H.T Mazumdar

“Leadership is the behaviour that affects the behaviour of the people more than
their behaviour affects that of a leader.” – LaPierre

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 “A leader is one who knows the way, goes the way, and shows the way.”
– John C. Maxwell

5.4.2 Qualities of a good leader

What, according to you are the qualities of a leader? Based on the quotations you
read, and your own views, complete the web chart given below listing essential
qualities of a leader.

Inspiring

A
leader is

1. 2.
HONEST DELEGATION 6. 4.
ACCOUNTABILITY CONFIDENCE

3
8. RESPONSIBILITY COMMUNICATION

5.
9. FOCUS COMMITMENT

10. ABILITY TO 7.
INSPIRE ENTHUSIASM
Physical EDUCATION-XI

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1. Honesty:

One of the qualities that defines a good leader is her/his honesty. When a
leader is responsible for a team of people, it is important for her/him to be
straightforward. If she/he makes honest and ethical behaviour a key value, the
team will follow.

Extension Activity

Work in groups of six. Interview the Captains of your school’s/a nearby school’s
Cricket Team, Football Team, Hockey team etc.

1. What are the most important values you demonstrate as a leader?

2. How have you gained commitment from your team?
3. What is your greatest strength?
4. How do you get your teammates to accept your ideas?
5. How would you go about uniting your team who may have internal
disagreements?
6. How do you motivate your team?
7. What is the most difficult part of being aleader?
8. What is a leader’s best asset?
9. How would you proceed to reorganize your team?
10. How do you go about resolving conflict?
11. Name a time when an employee disagreed with your directive and how you
handled it?
12. Who are the most important members of your team?
13. How do you delegate responsibilities to your team?
14. How did you a handle a time when you had to make an unpopular decision

Discuss what you have learnt and share your views with the class about the
qualities of a successful Captain.

2. Delegation of duty
Physical EDUCATION-XI

It is important for a leader to focus on key responsibilities and delegate work,

duties and, even, authority to other team members. A good leader delegates
tasks to her/his teammates and oversees how they perform.

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 3. Communication Skills

Communication is the key to success. Without clear communication skills, no

one would understand their mission, goals, and vision. Communication should
also be consistent when assigning a task or passing instructions.

4. Confidence

Another quality that defines a good leader is her/his confidence. To be an

effective leader, she/he should be confident enough to ensure that others
follow her/his instructions, and the team places their trust in her/him.

5. Commitment

There is no greater motivation for the team than seeing their leader working
alongside everyone else. By proving her/his commitment to the team, she/he
not only earns the respect of the team, but also instils that same drive among
the team members.

6. Accountability

A good leader takes responsibility for everyone’s performance as well as her/

his own. When a leader takes personal accountability, she/he is willing to take
responsibility for the outcomes of her/his choices and behaviour. Leaders do
not blame others when things go wrong. Rather, they make things right – they
are fixers. Accountability goes beyond the leader’s actions and decisions.

Extension Activity
Look at the picture.
MS Dhoni tells his players: “Don’t think about
winning or losing. Just go out, play your best
cricket and enjoy the match. Sometimes you win,
sometimes you lose. It does not matter as long as
you are giving your 100%.”
What do you think the Captain is saying to the team? What would you tell your
team if you were the Captain? Share in your group.
Share the best advice with the class.
Physical EDUCATION-XI

“With great power comes great responsibility”

– Anonymous
“A good leader takes little more than his share of the blame and little less than his
share of the credit.”
– Arnold H Glasow

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7. Enthusiasm

The term enthusiasm is derived from the Greek origin meaning possessed by a
god, is used for a leader who is motivating, energetic, passionate, and dynamic.
A good leader is enthusiastic about her/his own work and performance and also
about her/his role as leader.

8. Focus

A good leader is generally focused and is able to think rationally. A leader

should also be self- driven to work harder in wanting to achieve better results.

9. Ability to inspire

Probably the most difficult job for a leader is to persuade others to follow. This
is possible only if the leader is able to inspire her/his followers by setting a
good example.

10. Responsibility

Last, but not least, the quality that defines a good leader is responsibility. A
good leader understands that leadership is about responsibility, and not power.
A leader takes responsibility for her/his actions which includes both failures
and successes.

Extension Activity
“Be the change you wish to see in the world.” - Gandhi Look at the cartoon given
below. Leadership is the process by which one individual influences the behaviour,
attitudes and thoughts of others. A leader’s actions are held to an unspoken standard
of what is appropriate and what is not. In present day cricket, where sledging is
very common, Rahul Dravid’s boys showed exemplary behaviour.
Discuss the role of a leader in the light of the above statement. Physical EDUCATION-XI

171
 5.4.2 Creating leaders through physical education

Leadership is a complex process that involves the effort of an individual to help

groups identify and achieve personal and group goals. Physical activity and sport
programmes offer great opportunities for youth to develop important life skills,
including leadership.

The battle of Waterloo was won on the playing fields of Eton.

– The Duke of Wellington

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 or “moments” 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.

For creating or making 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 require
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 for 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
hh students are offered leadership roles such as supervising and managing
sports activities. They may be appointed captains of different sports
teams, given various responsibilities such as membership of various
committees, official duties and ground preparation duties, supporting
other students in their play, organising festivals and assisting teachers
Physical EDUCATION-XI

and coaches in running clubs and teams.

hh leadership courses are organised for students. Care should be taken,
however, to ensure that these courses lead to an application of the
knowledge, skill and understanding.
hh students are given opportunities to develop their skills by giving them
tasks that show progression in challenge and complexity.

172
 hh 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 them a chance for improving them.
5. Rewarding them for their success: Rewarding students for showing improvement
by giving them more responsibilities helps develop their potential.

Parental involvement also plays a key role in training successful leaders. Parents
should be included in physical activity instruction and in co-curricular and community
physical activity programmes in order to ensure their help and encouragment in
their children’s participation in enjoyable physical activities. 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, active collaboration between teachers, coaches, parents and
other school and community personnel will encourage students to become great
sports leaders. We can certainly do much more “intentionally” to help young people
develop their leadership capabilities and skills. We can only make them not just
physically fit but can teach them life skills, like leadership, that will enable them to
be more productive members of society.

I. Tick the correct options.

1. Sports and physical activities provide numerous leadership opportunities

as they
i. identify students for improvement
ii. analyse leadership
iii. develop individual skills
iv. are highly interactive

2. A leader who is honest in speech and upright in character exhibits

i. patience
ii. servitude
Physical EDUCATION-XI

iii. integrity
iv. enthusiasm

3. A good leader is one who

i. is unable to trust or show any confidence in her/his team mates
ii. is only enthusiastic about her/his own performance

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 iii. is focused and is able to think rationally
iv. is assertive and doesn’t care about the respect of the team mates

4. The leader instils positivity among the team by

i. holding difficult training sessions
ii. pulling up players making mistakes
iii. telling players their strengths
iv. sitting and observing the team from the sidelines.

5. The leader regulates group behaviour by

i. ignoring individual differences within the group
ii. enforcing rules firmly through rewards and punishment
iii. dealing with matters of group discipline in an arbitrary manner
iv. overlooking a member spreading indiscipline within the team
II. Answer the following questions briefly.

1. Who is a leader?

2. Why must a good leader be accountable?

3. A good leader delegates duties and responsibility. Do you agree?

4. How does a good leader regulate team behaviour?

5. A leader’s responsibility is to see that the plans of the group are put into
execution. Elaborate.

6. The leader’s foremost function is to structure the situation for the group
members. How does she/he do this?
III. Answer the following questions in 150-200 words.

1. What role does a leader play in leading her/his team tos uccess?

2. Explain the role of the leader in holding her/his team together.

3. Who is your role model as a leader? What are her/his characteristics?

What have you learned from her/him?
Physical EDUCATION-XI

4. Discuss the role of a leader.

174
 5.5.1 First Aid

The term First Aid was officially adopted in England for the first time in 1879 by St.
John’s Ambulance Association. It refers to the treatment which is given to the casualty
suffering from either a minor or serious illness or injury, to preserve life, prevent
the condition from worsening, or to promote recovery prior to professional medical
help becoming available. It includes initial intervention in a serious condition such
as performing cardiopulmonary resuscitation (CPR) while waiting for an ambulance,
as well as the complete treatment of minor conditions, such as applying a plaster to
a cut. A First Aid procedure is generally performed by someone with basic medical
training.

Do you Know?

The Red Cross and Red Crescent are still the largest providers of First Aid worldwide.

Extension Activity

Do you know how to apply a bandage?

Do you know what treatments are given for bruises and cuts?

Find out, discuss in your class, and demonstrate.

First aid is the process of carrying out essential emergency treatment. It is immediate
and temporary care given to the victim of accident, injury or sudden illness.

The person who gives treatment to the person suffering from a disease or the
victim of an accident, to improve his condition is called an ‘aides’ and the medical
treatment given as aid is called – the ‘first aid’.

The initial assistance given to a victim of an injury or illness, comprises of relatively

simple techniques that can be performed with rudimentary equipment.

First Aid can be carried out by any person until professional medical assistance arrives
Its purpose of First Aid is to preserve life, assist recovery and prevent aggravation of
the condition, until the services of a doctor can be obtained or during transport to
hospital or casualty’s home.
Physical EDUCATION-XI

First Aid is the immediate temporary care given to the victim of an accident or
sudden illness.

It helps ensure that the right methods of administering medical assistance are
provided.

175
 Its basic purpose is to provide immediate medical aid by a competent and qualified
medical personnel till the casualty reaches Hospital.

Aims and Objectives

hh To prepare properly for any emergent situation to avoid errors and act
quickly and calmly.
hh To assess and adress life-threatening conditions first
hh To minimize further injury, infection and complications
hh To make the victim as comfortable as possible, thereby enabling him to
save energy.
hh To transport the victim to a medical facility as per necessity.

Extension Activity
Complete the Graphic Organiser given below listing some common sports injuries
and the First Aid treatment to be given.
Common Sports Injuries First Aid

5.5.2 P.R.I.C.E.

The traditional protocol of dealing with sports injury, R.I.C.E., has now been
modified to P.R.I.C.E. This refers to the addition of the word “Protection” to Rest,
Ice, Compression and Elevation. Protecting the injured area from further damage is
crucial to the healing process.

Protection: Protect the affected area from further injury by limiting or avoiding
weight-bearing through the use of crutches, a cane, or hiking poles. Partially
immobilizing the injured area by using a sling, splint, or brace may also be a means
of protection.
Physical EDUCATION-XI

Rest: Stop using injured part or discontinue activity. It could cause further injury,
delay healing, increase pain and stimulate bleeding. Use crutches to avoid bearing
weight on injuries of the leg, knee, ankle and foot. Use splint for injuries of the arm,
elbow, wrist and hand.

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Ice: Ice application contracts blood vessels. This helps stop internal bleeding from
injured capillaries and blood vessels. It hastens healing time by reducing swelling
around injury. However, remember to keep a damp or dry cloth between skin and ice
pack. Do not apply ice for longer than 15 to 20 minutes at a time. Apply every hour
for 10 to 20 minutes. Apply ice as long as pain or inflammation persists.

Compression

Hastens healing time by reducing swelling around injury. Decreases seeping of fluid
into injured area from adjacent tissues. Use elasticised bandage, compression sleeve,
or cloth. Wrap injured part firmly. Do not impair blood supply. Too tight bandage may
cause more swelling. Wrap over ice. Loosen the bandage if it gets too tight.

Elevation

Elevate injured part above the level of heart. Decreases swelling and pain.

Use objects and pillows.

I. Tick the correct options.

1. Dressing and band ages are used to

i. increase the victim’s pain.
ii. increase internal bleeding.
iii. control bleeding and prevent infection.
iv. stitch up a deep wound

2. The best way to stop external blood loss is to

i. apply direct pressure over the wound
ii. take the patient to hospital
iii. wash the wound with water.
iv. apply cream on wound

3. R.I.C.E. treatment refers to

i. Rest, Ice, Crutches, Elevation
ii. Rest, Ice, Compression, Elevation
Physical EDUCATION-XI

iii. Rest, Ibuprofen, Crutches, Exercise

iv. Recovery, Ice, Compression, Exercise

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 II. Answer the following questions briefly.

1. Write a short note on PRICE.

2. What id First aid?

III. Answer the following questions in 150-200 words.

1. Explain the concept of First aid along with aim and objectives.
IV. Complete the following table listing components of Wellness and Fitness.

Components of Wellness Components of Physical Fitness

V. Case Study

While selecting test items for the fitness test Mr Laxman asked his students
of physical education to list down test items and explain why they chose that
particular activity. By doing so he is also trying to make students understand
the impact of each activity and relationship between components of physical
fitness.

On the basis of given information answer the following questions:-

1. List down any two exercises for Explosive strength.

Physical EDUCATION-XI

2. List down any two exercises for muscular endurance.

3. Muscular strength can be measured through ____________.
4. Shuttle run tests are used to measure __________.
5. Medicine ball throw test is used to test ________.

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VI. Art Integration – AEROBIC EXERCISE

Dancing is an aerobic activity that improves your balance and co-ordination.

It’s suitable for people of all ages, shapes and sizes.

Whether you like to jump or jive, tap or tango, do the hip hop or salsa, dancing
is one of the most enjoyable ways for losing weight, maintaining strong bones,
improving posture and muscle strength, increasing balance and co-ordination,
and beating stress.

Working in Groups,

hh choose the dance style you wish to incorporate into your exercise routine.
hh learn/improvise steps.
hh choose/create your own music.
hh set the dance steps to music.

Perform your Aerobic Dance Activity in the school PE period.

https://www.topendsports.com/

https://www.verywellfit.com/what-a-fitness-test-can-tell- you-
about-your-health-3120283

https://www.nationalwellness.org/page/Six_Dimensions

https://www.nationalwellness.org
Physical EDUCATION-XI

https://dictionary.cambridge.org/dictionary/english/lifestyle

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 http://www.businessdictionary.com/definition/lifestyle.html

https://www.hhs.gov/fitness/index.html
Physical EDUCATION-XI

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