Physical Fitness, Wellness & Lifestyle | Chapter 5 Notes 2024

Last updated on July 20th, 2024 at 09:13 pm

Physical Fitness, Wellness & Lifestyle

Meaning And Importance of Wellness, Health And Physical Fitness

Meaning of Physical Fitness

An individual can do his regular work effectively with joy and pleasure, after the work is over he still has sufficient capacity to do more work without any exertion. Moreover, his recovery is faster and quicker. 

The person who remains energetic, enthusiastic, and cheerful in doing his work is said to be physically fit. The level of physical fitness varies from person to person. It depends upon the nature of the work, size, shape, and structure. 

Every game requires different levels of physical fitness depending upon the type of activity.

A fit person can do daily routine work without any fatigue, also able to participate in playful activities, and still reserve the capacity to meet any emergency

Meaning of Wellness

Wellness is related to good health, the balance of mind and body, and the spirit of the overall feeling of well-being. It gives us the motive to live the most and serve the best. Thus gives a healthy and happy life. 

James Randi, ” Wellness is a health-related practice to optimize individual ability with the balance of physical, psychological, intellectual, social, emotional and spiritual aspects of life.”

It is the maximum capacity of an individual to lead a well-balanced life related to good health, active physical life, positive mental ability, well adjusted social life without stress. Wellness makes a person as an active member of society and a good citizen.

Meaning of Health

According to WHO, “Health is a complete state of physical, mental, social well-being of an individual and not merely the absence of disease or infirmity.”

According to Wikipedia, “A healthy lifestyle is one which helps to keep and improve people’s health and well-being.”

A healthy lifestyle reflects our attitude, habits, behavior, and traditions towards health. It also reflects the person’s self-image and self-concept towards healthy living activities. Good health is the base of an individual’s personality. 

The lifestyle changes can improve the health of an individual, like doing regular physical activity, eating nutritious food, avoiding fried and junk food, drinking sufficient water, maintaining personal hygiene, and a good posture, getting proper rest and sleep, managing stress and tension, recreate oneself, stay happy, no to intoxicants, avoid pollution, medical care, etc.

Human life is based upon the body one keeps. All the activities of life are done with the help of a healthy and fit body. Nature has created humans to perform various types of activities efficiently. 

Today, modernization has made human life very easy, as most of the work is performed by machines. The sedentary lifestyle has reduced human efficiency. 

The lazy lifestyle of humans has also led to many health problems like disorders, diabetes, cancer, asthma, obesity, and many more chronic problems.

Today, our environment is polluted, human life becomes stressful, people are on a poor diet and have unhygienic habits. This has increased the health problems in humans. 

In the present time, we desperately need physical fitness, wellness, and healthy lifestyle programs to improve our fitness and reduce health problems. It leads towards progress and prosperity.

physical fitness wellness and lifestyle

Importance of Physical Fitness and Wellness

  • Total work Efficiency improves
  • Better quality of work
  • Optimum growth and development
  • Better utilization of time
  • Healthy environment
  • Prevent health hazards and health problems
  • Improve physiological functioning
  • Good posture
  • Improvement in physical ability
  • Development of social quality
  • Prevent premature ageing
  • Preparedness of emergency
  • Decrease Stress

Importance of Health

Health is the body’s functional and metabolic efficiency, and its ability to adapt to the physical, mental, and social changes that it is exposed to.

A person’s physical health means that the body does not have any diseases and the safety of all the parts of the body. The importance of good health in a person’s life is undoubtedly great.

  •  A healthy person is a person who is able to serve himself, his nation, and his community. An unhealthy person who suffers from illness sees himself as weak and meager, unable to properly carry out the duties and responsibilities incumbent on him.
  • Good health for a person saves him the costs of treatment and the hassle of going to hospitals. A healthy person who is far from the disease sees himself saving money that he would have spent on the disease if he neglected his health.
  • Psychologically healthy people feel comfortable and happy in their lives and enjoy life well. A person who suffers from mental illnesses always sees himself as gloomy and pessimistic and does not feel happy in his life and in his relationships with people.

Components/Dimension of Wellness, Health and Physical Fitness

Components of Physical Fitness

Physical Fitness, wellness and lifestyle


Strength is the ability to overcome resistance or act against resistance. It is the total amount of force a muscle can exert to do any work.

Different sports require different levels and types of strength, which can be improved through specific training. Strength can be measured in pounds or Dynes.

Types of Strength

Strength is divided into the following types

  • Static Strength
  • Dynamic Strength

Static Strength: It is the ability to act against resistance from one position without any movement, it is also called Isometric Strength e.g. arm wrestling, powerlifting, wall pushing. 

Dynamic Strength: It is the ability to act against resistance with movement, it is also called Isotonic Strength. Movements are visible when someone is doing dynamic strength training. It is divided into three parts.

  1. Maximum Strength: It is the ability to act against maximum resistance. It is required in weightlifting, throwing, wrestling, etc.
  2. Explosive Strength: It is the ability to overcome resistance with high speed. It is the ability to do the forceful movement at the quickest possible time. 

It is generally required in jumping activities. This Strength can be measured by a Dynamometer.

3. Strength Endurance: It is the ability to overcome resistance for a longer period under conditions of fatigue. 

It is required for all kinds of races, swimming, cycling, and mountaineering.


Endurance is the ability to sustain or continue the activity. In other words, it is the ability to resist fatigue for a longer period.

Endurance is required for almost all the major sports. It is one of the important components for middle and long-distance races, football, hockey, basketball, handball, etc.

Types of Endurance

It is required for all kinds of races, swimming, cycling, and mountaineering.

Speed Endurance:

This is the type of endurance in which the activity is done with high speed and intensity. This endurance is for a shorter duration ( from 30 to 60 sec) with 80℅ to 90℅ of top speed ability. 

This type of Endurance is required in medium-distance races, swimming, basketball, tennis, badminton, etc.

Strength Endurance:

In this type of endurance, activity is done powerfully and forcefully for a longer duration. This duration is from 2 to 3 minutes. Strength endurance is generally performed in the absence of oxygen. It is required in wrestling, boxing, Judo, etc.

Long-term Endurance: 

This type of Endurance is required when the activity is done for a longer duration and the speed is slow. It delays fatigue. This endurance is required for long-distance running, cycling, cross country, marathon, football, etc


Speed is the ability to do the movement at a faster rate or minimum possible time. Speed depends on heredity but can be developed through proper training.

Types of speed

Reaction Time: It is the time taken by the body to respond immediately after getting a stimulus. It is the first reaction to bring our body into action.

Acceleration Ability: It is the time taken by the body to reach its maximum speed. 

Speed of Movement: It is the total time taken by the body to perform a complete action.

Locomotor ability: It is the ability to maintain maximum speed for a longer period.

Speed endurance: It is the ability to perform any movements with high speed under conditions of fatigue.


Flexibility is the ability to do the movement with a greater range of joints.

It is affected by muscle length, ligaments, and tendons. Good Flexibility helps in preventing injuries, Improving Posture, making the joint healthy, and Improving balance.

Types of flexibility

Passive Flexibility: Joints can move to their maximum range with external help, e.g. stretching with a partner.

Active Flexibility: These flexibility exercises are performed without external help

Active flexibility is further divided into two parts:

  • Static Flexibility: It is the flexibility performed from a static or stationary position. e.g. Chakrasana, toe-touching
  • Dynamic Flexibility: It is the flexibility performed when a person is in motion. This flexibility is required for gymnastics, diving, etc.

Coordinative Ability

It is the ability to perform the movement with perfection and efficiency. It is the ability to do a sequence of movements smoothly and accurately.

Coordination is the proper combination of strength, speed, endurance, and flexibility during movement

Components of Wellness

Physical Activities: It makes the person fit and healthy, which improves growth and development.

Balanced emotional life: Well balanced and controlled emotional life is required for wellness

Intellectual attitude: Wellness requires a positive intellectual attitude. It improves our behavior, intelligence, alertness, etc.

Active social life: Active social life improves our social qualities and helps us to adjust well to society.

Managing stress: Wellness needs proper management of stress. It keeps us calm and controls our anxiety.

Spiritual well-being: It makes the person ethically and morally right.

Occupational wellness: It helps a person to do hard work and earn a livelihood with honesty.

Environmental wellness: Wellness promotes a good environment that is safe, clean, and healthy.

Components/Dimensions of Health

(i) Sufficient Physical Fitness: One should have a sufficient level of physical fitness ability i.e., strength, endurance, speed, flexibility and coordinate ability.

(ii) Consider Personal Hygiene and Healthy Habits: Health-related fitness should consider personal hygiene and healthy habits. By this health problems can be prevented.

(iii) Medical Check-up and Medical Care: We should go for medical check-ups and proper medical care should be taken.

(iv) Good Posture: Good posture is the base of good health, thus, it should be maintained during working. resting, sleeping, studying, etc.

(v) Fun and Recreation: We should have fun and recreation in our life. It makes our life happy and cheerful.

(vi) Sufficient Rest and Sleep: Sufficient rest and sleep improve our health and help to regain energy. It gives us freshness and re-energies us.

(vii) Balanced Diet: Health-related fitness considers a balanced diet. It should be according to the age, seasonal food, work conditions, and climatic conditions.

(viii) Stress-Free Life: A healthy lifestyle considers that one’s life should be free from stress, tension, and depression. We can manage stress and anxiety by doing yoga and meditation.

(ix) Healthy and Clean Environment: We should try to develop a healthy, clean, and safe environment. It should be pollution-free.

(x) Away from Drug Addiction: We should keep ourselves away from addictions like alcohol, tobacco, drugs, etc.

(xi) Active Lifestyle: An active lifestyle keeps us healthy, thus it should be adopted whereas a sedentary lifestyle should be avoided.

(xii) Health Education: Health education helps us to improve and develop good health. It also informs us how to make yourself healthy and fit. Thus, it should be gained.

Physical Fitness wellness and lifestyle

Cardiovascular Endurance:
It is the ability to do work for a longer period. It requires a strong heart, healthy lungs, and clear blood vessels to supply oxygenated blood to the whole body.

Muscular strength:
It is the ability to overcome resistance with muscular force. It is measured by how much weight a person can lift.

Muscular Endurance:
It is the ability of a muscle to perform repetitive muscular contractions against a force for a longer period. The more your muscular endurance is, the higher the number of repetitions you can complete.

It is the ability to use joints in its full range of movement. It depends upon long muscles and flexible joints. 

Body Composition:
It is the percentage of body fat compared to other body Tissues. People who have a high percentage of fat are more likely to fall sick.

Traditional Sports & Regional Games for promoting wellness in India

Traditional sports and regional games have been an integral part of India’s cultural heritage for centuries. Apart from being sources of entertainment and recreation, these activities play a significant role in promoting wellness among individuals of all ages. Let’s explore some of the most popular traditional sports and regional games that contribute to the overall well-being of the Indian populace.



Kabaddi is a captivating team sport that requires agility, strength, and strategy. This fast-paced game involves two teams, and the raider has to touch opponents and return to their halves without getting caught while holding their breath. Playing Kabaddi helps enhance physical fitness, improves endurance, and fosters teamwork and coordination.


Kho-Kho is a tag sport played by two teams, with players trying to tag their opponents while avoiding being tagged themselves. This game demands quick reflexes, sprinting abilities, and sharp mental focus. Regular participation in Kho-Kho helps in cardiovascular fitness, boosts stamina, and promotes mental agility.


Mallakhamb is a unique traditional Indian sport that combines elements of gymnastics and yoga. It involves performing various acrobatic poses and postures on a vertical wooden pole or hanging rope. Practicing Mallakhamb not only improves flexibility, balance, and strength but also enhances mental concentration and inner harmony.


Gilli-Danda is a popular rural game played with a small wooden stick (Gilli) and a larger one (danda). Players use the danda to hit the gilli into the air and then try to strike it as far as possible. This game helps in refining hand-eye coordination, and physical fitness, and fosters a spirit of friendly competition.

Indigenous Wrestling:

India has a rich history of indigenous wrestling styles, such as Kushti in Maharashtra and Pehlwani in Northern regions. These traditional wrestling forms build robust physical strength, and muscular endurance, and instill discipline. Additionally, they promote mental toughness and self-confidence.

Lagori (Pitthu):

Lagori, also known as Pitthu, is a traditional game involving two teams. One team tries to knock down a pile of flat stones using a softball while the other team defends the stack and attempts to retrieve the ball. This game encourages outdoor activity, improves reflexes, and fosters teamwork and communication skills.

Leadership Through Physical Activity and Sports

Leadership through physical activity and sports is an inspiring concept that highlights the valuable life skills and qualities that can be cultivated through active participation in sports and fitness activities.

This unique approach to leadership development encourages individuals to embrace challenges, work collaboratively, and push their boundaries to become better leaders both on and off the field.

Building Character:

Engaging in physical activities and sports fosters character development. Athletes learn about resilience, discipline, and the importance of hard work. These traits not only enhance their athletic performance but also play a vital role in shaping their leadership qualities.

Teamwork and Collaboration:

Sports provide a platform where teamwork and collaboration are paramount to success. Effective leaders in the sporting world understand the significance of unity and how to bring out the best in each team member. These skills translate seamlessly into various leadership roles in other domains.

Communication Skills:

Leadership in sports demands clear and effective communication. Athletes learn to express themselves on the field, motivating their teammates and aligning strategies for success. Such communication skills are invaluable in any leadership position, enabling individuals to connect and inspire others.

Decision-making Under Pressure:

In the competitive world of sports, quick and effective decision-making is crucial. Athletes constantly face high-pressure situations where they must think on their feet and execute plans. These experiences build the ability to make sound decisions even in challenging circumstances, a quality that makes for exceptional leaders.

Goal Setting and Vision:

Athletes are familiar with setting goals and striving to achieve them. Leadership through physical activity teaches individuals the importance of envisioning success, creating a path to achieve it, and adapting when faced with obstacles. These goal-setting skills directly translate to leadership roles where guiding a team toward a shared vision is essential.

Emotional Intelligence:

In sports, athletes must manage emotions such as frustration, stress, and excitement effectively. Developing emotional intelligence helps leaders connect with their team members, empathize with their struggles, and provide support when needed.

Introduction to First Aid

First Aid is the immediate assistance provided to someone who has been injured or suddenly taken ill. It is essential to offer prompt and appropriate care to minimize the severity of injuries and potentially save lives before professional medical help arrives.



PRICER Acronym for Injury Treatment:

PRICER is a simple and effective method used for treating certain types of injuries, such as sprains and strains. PRICER stands for Protection, Rest, Ice, Compression, and Elevation, and Rehabilitation


The first step is to protect the injured area from further harm. You can use a bandage or sling to stabilize the injured limb and prevent unnecessary movements.


It’s crucial to give the injured body part ample rest. Avoid putting weight on it or using it extensively to allow the healing process to begin.


Applying ice to the injured area can help reduce swelling and relieve pain. Wrap the ice pack in a cloth and apply it for about 15-20 minutes at a time, allowing breaks in between to prevent frostbite.


Use an elastic bandage to apply gentle pressure to the injured area. Compression can help control swelling and provide support to the injured tissue.


Elevate the injured limb above the level of the heart whenever possible. This helps reduce swelling by promoting better blood circulation and drainage.


The main goal of rehabilitation is to minimize the injury’s impact, improve or reverse any physical or functional losses, and prevent, correct, or remove disabilities entirely.

Remember, while the PRICE method can be beneficial for certain injuries, it is essential to seek professional medical attention for more severe or life-threatening conditions. First Aid is meant to be a temporary measure until professional help is available.

Frequently Asked Questions

Q1. What is physical fitness?

Answer: Physical Fitness is when a person can do daily routine work without any fatigue, also able to participate in playful activities, and still reserve the capacity to meet any emergency

Q2. What is wellness?

Answer: Wellness is related to good health, the balance of mind and body, and the spirit of the overall feeling of well-being. It gives us the motive to live the most and serve the best. Thus gives a healthy and happy life. 

Q3. Which are physical fitness components?

Answer: Strength, Endurance, Flexibility, Speed, Coordination

Q4. Which are health-related fitness components?

Answer: Cardiovascular endurance, muscular endurance, muscular strength, flexibility, body composition

Physical Fitness, wellness, and Lifestyle, chapter 5 CBSE, class 11 Physical Education notes. This cbse Physical Education class 11 notes has a brief explanation of every topic that NCERT  syllabus has.

You will also get ncert solutions, cbse class 11 Physical Education sample paper, cbse Physical Education class 11 previous year paper.

Final Words

From the above article, you must have learnt about ncert cbse class 11 Physical Education notes of chapter 2 Physical Fitness, wellness and lifestyle. We hope that this crisp and latest Physical Education class 11 notes will definitely help you in your exam.

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