CLASS XI

CH-2
OLYMPIC VALUE EDUCATION

Olympic movement is a term which provide us with the understanding of the development of
Olympic Games since their beginning to the present.

ANCIENT AND MODERN OLYMPICS (SUMMER AND WINTER)

Ancient Olympic Games

 When and how did the Ancient Olympic Games begin? There is no authentic
information or definite fact about their origin, but there are various tales about the
origin of these games in Ancient Greek stories.
 Whatever the reason behind the beginning of Olympic Games was, it is certain that
these games were organised in the beautiful Valley name 'Olympia'. Therefore these
games were called Olympic Games.
 The Ancient Olympic Games continued for approximately 1000 years.

Rules For Competitions

 The competitor must be only a Greek, completely from a Hellenic Race and must be
physically fit.
 Savages and punished persons were not allowed to participate in this games.
 The competitive had to stay in Olympia for one month before the beginning of Olympic
games. They had to take an oath that they had already taken the training for 10 months
in their state.
 Women were not allowed to participate in competitions or see these games.
 For participation in games ,participants had to practice for one month
 Only amateur sports persons could participate in these games and not the professionals.

Opening Ceremony of Games

 On the day of opening ceremony, all the players, their brothers, fathers and trainers
used to assemble in the auditorium.
 The expert of sports and games made them to take the Oath that they were participate
in the games according to rules had got the training of 10 months.
 After that, a pig was killed and offered to the God name Zeus Harikos.
 After this ritual one by one, all the players used to come out of the sports Arena.
 Exactly at the time the players were introduced to the spectators.
 If one of the spectators had any objection against any player, he was not allowed to
participate in the competitions.
 Rest of the players, who faced no objection against them, were allowed to participate.
  After that the declaration was made to start the games.
 On the first day, only religious functions were performed.
 The second day was reserved for March past and introduction and after that chariot
race, horse race and Pentathlon were held.
 In the morning of 3rd day the ritual of sacrifice of animals was performed.
 After that, competition of races, wrestling and boxing were held.
 The four day was fixed for the athletic events, wrestling and boxing.
 And on the fifth day recreational programs were organised.

Awards
 Less attention was paid to awards in the Ancient Olympic Games.

 Only food grains and animals were given as a reward.

 After that, a crown made of olive leaves was given to the winners.
 More stress was laid on respect and honour, instead of awards to the players in these
games.
 Statues were also made of the winners.
 Poems were also composed in praise of winners and their names were recorded in the
annals of history.
 Even the players used to participate in these game for respect and Honour and not for
the sake of awards.

MODERN OLYMPIC GAMES

 The credit to start the modern Olympic Games goes to Pierre, Baron de Coubertin of
France.
 Coubertin was born in Paris on 1st January 1862.
 His family members wanted him to join the army so he joined the Sainik Academy.
 But after some time, he left it and started studying political science.
 Having studied political science, he came to know about the national and international
problems.
 He thought National and international problem could easily be solved through Olympic
games.
 It was his idea to restart the Ancient Olympic games at World level.
 For this purpose he called a meeting of various countries Italy, Greece, Spain and
Sweden in favour of commencing these games in 1893.
 On 16 June 1894, a meeting of 13 countries was held in Paris in which 75 representatives
participated.
 In this meeting it was resolved sports competition should be held every fourth year on
the line of Greek Olympic games.
 First modern Olympic Games were held in Athens in 1896, only 9 countries participated.
 This number gradually increased and in the 1972 Munich (West Germany )Olympic
Games 122 countries participated.
  Three Olympics could not be held during the two world wars.

OLYMPIC MOTTO
 Olympic Motto comprises three Latin words Citius- Altius- Fortius which means faster-
higher- stronger respectively.
 The Motto was coined by a French educator father Didion in 1895.

OLYMPIC FLAG
 Olympic flag was created in 1913 at the suggestion of Baron De Coubertin.
 It was first inaugurated in Paris in June 1914.
 But it was hoisted for the first time in the Olympic Stadium at the Antwerp Olympic
Games which were held in 1920.
 Olympic flag is made of white silk and contain five interlocking rings/ circles in five
colours representing, five continents America, Europe, Australia, Asia and Africa.
 The five rings have five different colours yellow, green, red, blue and black.
 Interlocking of rings/ circles symbolises cooperation and friendship.

OLYMPIC FLAME

 The Olympic flame is a symbol of knowledge, life and happiness.

 It also symbolises peace.
 This flame or torch is lighted or kindled in Olympic village of Greece and it is carried by
the runners to the place where the Olympic games are going to be organised.
 During the process it keeps burning.
 At the end of the closing ceremony of these games this flame is extinguished.

OLYMPIC AWARDS
 The first, second and third position holders are awarded with gold ,silver and bronze
medals and a certificate respectively.
 The next five position holders are also awarded with certificates only.

OLYMPIC OATH
 During the opening of Olympic Games, oath taking ceremony is held by the athletes who
assemble in the sport stadium.
 A representative of the host country comes forward holding the flag.
 The flag bearers of the competing Nations also take up their positions.
 The representative takes oath on the behalf of all the athletes who was their right arm and
repeat the oath after him or her.

"We swear that we will take part in the Olympic Games in loyal competition, respecting the
regulations which govern them and desirous of participating in them in the true spirit of
sportsmanship for the honour of our country and for the glory of sports."
Rules for competitions
 All males and females participate in Olympic Games if they are amateur.
  But nowadays professionals are also allowed to participate in some of the sports.
 These Sportspersons are sent by their National Olympic Committee.
 No sportsperson can participate in these days without the approval as well as
Recommendation of National Olympic Committee.

Opening ceremony of Olympic Games

 First of all, Olympic torch or flame is Lit through sunrays in Olympic village (Greece) and
it is brought to that city where the Olympic games are going to be held.
 The president or the prime minister declares the games open in the stadium. Before this
process all the sport persons take part in the march past and take oath.
 Later on recreational and cultural programs are organised
 Olympic flag is hoisted and Olympic flame of the stadium is kindled by the torch.

Closing ceremony of Olympic Games

 Sports person from all the countries assemble in the stadium for closing ceremony.
 The mayor of that city and the president of the Managing committee escort the
president of the International Olympic Committee to the stadium.
 He /she declares the games closed.
 After that, Olympic flag is lowered and is given to the mayor of the city.
 Various cultural programs are organised.
 Olympic flame is extinguished.
 At last the games comes to then end with Olympic song.

SUMMER OLYMPIC GAMES

 The first Summer Olympic games were held in Athens in 1896
 Summer Olympics is a multi-sports event that is hosted by different countries once in
four years.
 The International Olympic Committee organizes these games and inspect or supervises
the host city preparations.
 In each Olympic event gold, silver and bronze medals are awarded for the first, second
and third places respectively.
 The tradition to award the medals was started in 1904 Olympics which were held in St.
Louis (USA).
 The first Summer Olympic Games witnessed 245 sports person, of whom more than 200
were Greeks and 14 countries took part in this games.
 In these games female athletes were not allowed to participate.
 However only one woman named Stamata Revithi run the marathon race unofficially.
She was not allowed to participate by the committee.
 WINTER OLYMPIC GAMES

Winter Olympic games are also a part of major International Sporting events.
 These games were also held in once in 4 years.
 These games are practiced on snow and ice.
 The first winter Olympic Games were held in Chamonix (France) in 1924.
 These games were held continuously between 1924 to 1936.
 Then these Olympics were interrupted by the Second World War.
 But according to the decision taken by the International Olympic Committee, the winter
Olympics were held in 1994 instead of 1996.
 The two year gap between summer and winter Olympics was fixed by IOC.
 The Winter Olympic Games have been hosted in three continents of the world by 11
different countries.
 United States of America has hosted these games four times, France 3 times, whereas
Austria, Canada, Japan, Italy, Norway and Switzerland twice each.
 Germany, Yugoslavia and Russia organised winter Olympics only once.
 12 countries of the world have sent their sports person to participate in every winter
Olympic Games.
 There are six countries who have won medals at every winter Olympics.
 Norway has secured the maximum number of gold medals for the maximum number of
times.
 In 2018 the winter Olympics will be hosted by South Korea and after that in 2022 it will
be held in Beijing China.

Olympic Symbol or Emblem

 It comprises five interlinked rings or circles to represent the supporting friendship of all
people.
 The Rings also symbolise the five continents Africa, America, Asia, Australia and Europe.
 Each ring is of a different colour that is blue, yellow, black, green and red
 The colour of each ring was proposed by De Coubertin himself.

 However it is important to emphasize that Pierre De Coubertin never said or wrote that the
colours of the Rings were linked with different continents.
 So it is misconception to say that each of the coloured relates to a certain continent
 Olympic Motto comprises three Latin words Citius- Altius- Fortius which means faster-
higher- stronger respectively.

OLYMPIC IDEALS

Olympic Games are remembered for the Bishop Pennsylvania's famous sermon, " The
important thing in Olympic is not to win, but to take part. The important thing in life is not the
triumph, but struggle. Essential thing is not to have a conquered but to have fought well.”
 OBJECTIVES OF OLYMPICS
 To pay attention towards physical education and sports competitions in all the countries of
the world.
 To Develop personality, character, citizenship qualities and health among the youths.
 Formation of good habits among sports person so that they could lead a healthy and
prosperous life.
 To develop Patriotism and Fraternity among sportsperson.
 To develop International fraternity and peace.
 Not to have any discrimination on the basis of caste ,race and religion.

Development of values through Olympic movement

 Friendship – provide many opportunities to develop friendship among the participants and
among the nations also.
 Solidarity – provide ample opportunities to develop a feeling of brotherhood and unity
among various nations
 Fair play – enhance the chances of fair play based on justice
 Free from discrimination – no discrmination on the basis of caste, race and religion.

INTERNATIONAL OLYMPIC COMMITTEE

 The International Olympic Committee is the governing body of the modern Olympic Games.
 It is committed to support and promote the participation in sports throughout the world.
 The International Olympic Committee has its headquarters in Laussanne, Switzerland.
 It was created by Pierre Baron de Coubertin on 23rd June 1894.
 Greek Demotrios Vikelas was its first president.
 Its membership consists of 105 active members and 32 honorary members.
 The IOC organises the modern olympic games held in summer and winter, every 4 years.
 The first Summer Olympic games by the International Committee were held in Athens,
Greece in 1896, winter Olympic games were held in Chamonix, France in 1924.
 Until 1992 both summer and winter Olympic games were held in the same year.
 That IOC change the winter Olympic Games to the even numbers between the Summer
Games to have the space the planning of the two even two years apart from the one and
other.

Members of the committee

The IOC consists of members of the various countries, which constitutes president, vice
president, executive board and Secretary General

President
 The president of the IOC is elected by its members.
 The president is elected for a term of 8 years.
 After the expiry of term he can be Re elected.
 The current IOC president is Thomas Bach.

Vice president
 In the IOC four Vice Presidents are elected.
 These officials are also elected by members of the committee.
 They are elected for a term of 4 years.
 They can be reappointed if the members of the committee Desire so.

Executive board

 The IOC executive board consists of the president for Vice President and the 10 other
members.
 All the members of the IOC executive board are elected by the IOC session in a secret ballot
by a majority of vote cast.
 The IOC executive board assumes general overall responsibility for the administration of the
IOC and the management of its affairs.

Main function of the IOC

 The place where the Olympics will be organised is decided by this committee.
 For conducting the competition and general programs for the Olympics fundamental rules
and regulations are set up by this committee
 It also ensure the regular conduct of the Olympic games
 It takes action in order to strengthen the unity and to protect the independence of the
Olympic movement
 Acts against any form of discrimination affecting the Olympic movement
 It leads the fight against the doping in sports.
 It encourages the development of sports for all.
 It opposes any political or commercial abuse of source and athletes.
 It encourages and supports the promotion of women's in sports at all level.

INDIAN OLYMPIC ASSOCIATION

 Indian Olympic Association was established in 1927

 Sir Dorabji Jamshedji Tata and Dr Noehren became the founder president and Secretary
General respectively of Indian Olympic Association
 It is affiliated to the IOC.
 The election of the office bearers of the IOA is held after every 4 years.
 The council consists of various members like president, nine vice presidents, six joint
secretaries, one Secretary General, one Honorary, Treasure, seven representatives of state
Olympic association and twelve representatives of national sports Federation or associations.
 OBJECTIVES OF IOA

 Development and promotion of the Olympic movement

 Enforcement of all the rules and regulations of the IOC and IOA

 To be the official organisation in complete form and responsible for all the matters related to
the Olympic event
 Promotion and encouragement of the physical moral and culture education of the young
people of the nation so that their character can be developed
 To undertake with assistance of national sports Federation the financial management
transportation, maintenance and welfare of teams from India taking part in the Olympic
game and other games which are organised under the patronage of IOC
 In cooperation with the national sports Federation Association organised and controlled
selection training coaching of the team that will represent India
 To enforce and Defend the Exclusive rights of the association to use the Olympic flag and
Olympic Insignia
 To take disciplinary action against any Federation of misbehaviour or any other individual
activity bringing discredit to the country.
 Admitting the membership of the state Olympic association and the national sports
Federation for the submission of the annual sports and audited statement of account is
necessary.

OLYMPICS, PARALYMPICS, SPECIAL OLYMPICS

For proper understanding of olympics it would be better to study it under the following heads
Ancient Olympic games
And modern olympic games

PARALYMPIC GAMES
 These games are a major International multi sport event for athletes with various disabilities
such as athletes with mobility disabilities, amputations, blindness, cerebral palsy
 Olympic games are held at an interval of every 4 years following the Olympic games
 These games are governed by the International Paralympic Committee.
 The first Paralympic Games were held in Rome in 1960
 The Paralympic world was used officially in 1988 Summer Olympic games which were held in
Seoul. This was summer Paralympic Games
 Olympic games were held in 1976 in Seden. They are also held after every 4 years.

Opening ceremony
 It begins with the hosting of the host country flag and rendition of its national anthem.
 After the national anthem that was come for march past in to the stadium group according
to their Nations.
 All the Nations enter the stadium alphabetically according to the host country chosen
language.
 After that host Nation presents is culture in the form of music ,dance and singing
 Formal opening of the games is announced
 At last the Olympic torch is brought into the stadium and passed on until it reaches to the
final torchbearer who finally light the paralympics flame

Closing ceremony

 After the conclusion of all the sports event the closing ceremony begins.
 Flag bearers from each participating country and the stadium followed by the athletes who
enter together without any national distinction.
 The Paralympic flag is taken down.

 The games are officially close and the Olympic flame is extinguished

International paralympic Committee

 It is a global governing body of the Paralympic movement

 The national committee organises the summer and winter Paralympic Games
 It also serves the international Federation for 9 sports for which supervisors and coordinates
the world championship and other competitions
 Its vision is ‘to enable Paralympic athletes to achieve Sporting excellence and inspire and
excite the world.’
 It was established on 22 September 1989
 Its headquarters is in Bonn (Germany)
 Main aim is to develop sports opportunity for all the people with environment from the
beginning to the elite level.

Categories of disability
 It includes physical, visual and intellectual impairment.
 Athletes with these disabilities can participate in this games every sport can allow for every
disability category.
 Physical impairment disability includes muscle power, impaired passive range of movement
,loss of Limb, leg length difference, short stature etc.
 Visual impairment includes impairment of one or more component of visual system.
 The intellectual disability include significant impairment of intellectual functioning
 The International Olympic Committee mainly serves athletes with physical and visual
disabilities whereas the intellectual disability has been added to some Paralympic Games.
 There are 22 sports at the summer Olympics and 6 at the winter paralympics.
 Special Olympics
 Special Olympics was started by Eunice Kennedy Shriver , sister of John F. Kennedy the
former President of USA.
 She believed that with equal opportunities and experience as anyone else people with
special needs could complete far more than ever thought possible
 She was convinced that children with intellectual disabilities could be exceptional athletes
sports person and that through sports they can realise the potential for growth and
development.
 Keeping this in mind she started a day camp for children with intellectual disabilities at
home.
 She invested a lot of efforts to start these games.
 Owing to her efforts special Olympics were held in July 1968 in Chicago.
 About thousand athletes from USA and Canada participated in one day event was a joint
venture by Kennedy foundation and chicago Park district

Symbol
 The official Olympic logo is based on the sculpture “joy and happiness to all the children of
the world.”
 The logo is the symbol of growth, confidence, enjoy among children and adults with
disabilities who are learning coordination mastering skills and participating in the
competitions and preparing themselves for richer and more productive lives.

Special Olympic flame

 The” flame of hope” is the name given to the torch that is carried to and lead at the special
Olympic games.

 Games like badminton, basketball, bowling, cricket, cycling, and ball Judo, netball, volleyball,
Tennis, Table Tennis, swimming etc are included in Special Olympics.

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 PHYSICAL FITNESS, WELLNESS & LIFESTYLE
CH-3
Meaning of physical fitness
 According to Webster encyclopaedia, “it is the ability of a person to do a daily routine work
without fatigue; moreover to participate in Playful activities and still reserve enough capacity
to meet any emergency."
 It can be said that physical fitness is a ability to function effectively and efficiently, enjoy
leisure, be healthy, resist diseases and cope up with the emergency situations.
 For physical fitness we require an efficient motor mechanism efficient organic mechanism
and efficient mental functioning.
 A physically fit individual should possess a sufficient Reserve of energy to meet the demands
of emergencies in which a person is unexpectedly called upon to perform activities demanding
annual expenditure of strength energy and adaptive ability under unfavourable environment.

Meaning of Wellness
 Wellness is defined as the optimal functioning of body and creative adapting environment
that involves the whole person.
 Wellness can be defined as a pursuit of a healthy and balanced lifestyle.
 It is the capacity of an individual to lead a well-balanced life.
 It is made up of multiple dimensions such as physical wellness, emotional Wellness, mental
Wellness, social wellness, spiritual wellness, occupational wellness and environmental
Wellness.
Importance of Physical fitness and Wellness
 They are really significant for leading a happy and well balanced life
 They are necessary for reducing the risk of heart and lung diseases
 Physically fit individuals tend to have lower resting blood pressure
 Everyone wants to maintain physical fitness to perform the routine work easily why it is said
that physical fitness add years to one’s life
.  Physical fitness changes our lifestyle of way of life
 Physical fitness is important for daily activities like walking, running, lifting and carrying
weights
 It also improves posture and appearance
 Decreases the risk of injury and reduces lower back pain
 They play a key role in improving mental ability of an individual.
 It tend to enhance productivity and quality at work.
 Physically fit persons can combat stress due to a better healthy life.
Meaning of lifestyle
 Lifestyle is a manner of living that reflects the person values and attitudes
 It is a pattern of behaviour of the way and individual lives
Importance of healthy positive lifestyle
 Increases longevity
 Increases energy level
 Helps in reducing depression
 Increases the level of physical fitness
 Improves posture
 Increases Self confidence
 Helps in coping with stress
 Helps in preventing cardiovascular diseases.

Components of physical fitness

Strength

 It is ability of the muscles to overcome resistance

 It is a major Component of physical fitness
 Strength can also be defined as amount of a force a muscle or a muscle group can exert
 Strength of a body can be measured in pounds or dynes.
 A certain level of strength is also essential one person while for a sports person to have a
strength is a Paramount importance.
 Strength can be divided into parts
Dynamic strength
 It can be called isotonic strength because it is related to the movements
 In pull ups and push ups we require dynamic strength
 Movements are clearly visible when someone user dynamic strength
 Dynamic strength can be divided into three part Maximum strength, explosive strength
,strength endurance.

Maximum strength
It is the ability to act against maximum resistance.
 Maximum strength is not usually used in majority of sports
 It is usually used in those sports in which very heavy resistance have to be taken
.  Light weight lifting, shot put Hammer throw, Discuss Throw, javelin throw
 Maximum strength is required for a short period eg : cross Position in Roman rings in
gymnastic, starting and accelerating phases in sprinting events. In such sports Maximum
strength is really very important
Explosive strength
 Explosive strength can be defined as the ability to overcome resistance with high speed
 It is a combination of strength and speed abilities
 It is usually used in sprint starts, weight lifting shot put hammer throw, long jump high jump
 Up to some extent it is also used in endurance events specifically in the start and spurt faces
 This force is applied this like in explosion that's why it is also called explosive power
Strength endurance
  It is a combination of strength and endurance abilities
 It can be defined as the ability to overcome resistance or to act against resistance under
condition of fatigue
 It can be a form of static or dynamic string depending on the fact whether the movement is
static or dynamic
 It is generally used in long distance races, swimming, Road cycling and combative Sports
Static strength
 Is also called isometric strength.
 It is the ability of muscles to act against resistance
 It can be measured by dynamometer
 This type of strength is not experienced directly
 It is not used in applied in sports
 It is applied in phases in weightlifting
Speed
 It may be defined as the ability or capacity of an individual to perform a movement of the
same pattern at a faster rate  Speed is ability to move the body as fast as possible, especially
in running
 Speed of movement is much more than just running speed, It includes the speed of body
parts such as the explosive strength of the shot putter's body across the throwing circle or the
speed of a gymnast's in hand spring
.  Speed depend on the type of muscle fibres
 There are two type of muscle fibres fast twitch and slow twitch
 Fast twitch fibres are able to contract rapidly and produce maximum force where as slow
twitch fibres contract slowly and produce less force .Therefore the fast twitch fibres fatigue
quickly whereas Slow twitch fibres fatigue slowly.

Endurance
 Endurance is the another component of physical fitness like speed and strength
 It is the ability to sustain an activity
 It is usually measured by the number of repetitions in all sports and variance is directly or
indirectly of hypertension
 example the number of sit ups and individual can complete in one minute is often used to
measure the endurance of the abdominal muscles
 There are two types of endurance short term endurance and long term endurance

Short term endurance is needed in sports where in the action or movement is only for the
short duration and intense eg in hockey ,in football, in wrestling.etc
Long term endurance
 Long term endurance is needed in sports wear in the action of movement is for a longer
duration and is less intense  example in long distance races, Road cycling, Cross Country races
 Endurance can be increased by continuous training method interval training method and
repetition method.

Flexibility
 It is a necessary components for physical fitness it is a range of movements of joints and
individual who has a proper flexibility can perform his or her work very easily
 It is not only a significant factor in sports but also equal Significant factor for individual in our
daily life.
 The range of movement vary significantly from joint to join but depends on the structure of
the surroundings tendons , ligaments and muscle tissues
 Maintaining flexibility throughout the life specially in back and leg muscles may help in
preventing back problems.  It is useful in learning various skills is nice as backstroke in
swimming.
 It is of two types passive flexibility & active flexibility
Passive flexibility : The ability to carry out moments to Greater distance with external help is
called passive flexibility
.  Example stretching exercises with the help of a partner.
 It is always more than active flexibility.
Active flexibility
 It is the ability to carry out movement to a longer distance without any external help
 Example to do a stretch without the help of partner it is of two types static flexibility and
dynamic flexibility
 Static flexibility is usually required by a sports person when he remains in a static
position ,example while diving, sitting, lying and starting position in various Sports
 Dynamic Flexibility is needed for carrying out movement to a great a distance when an
individual is in motion.

Coordinative abilities
 Before 1980 speed, strength, flexibility, endurance and agility were considered the
main components of physical fitness but after that the term agility change into
coordinative abilities
 The term agility was discontinued because it was not clearly defined but there was no
unanimity in explaining its meaning
 Coordinative abilities mainly depend on the central nervous system 
The coordinator abilities are those abilities of an individual the individual to do our various
related activities properly as well as efficiently
 Our accuracy ,Rhythm , flow depend on our coordinative abilities
 These abilities can be of various types such as balance ability Rhythm ability, adaptation
ability and reaction ability
 These types of abilities can be enhanced through general or specific exercises
 Beautiful and graceful movements of our body are directly related to our coordinative
abilities
 We can we improve if we carry out correct movements
 We should avoid incorrect movements while playing any game or sport
 Components of health related fitness

1. Cardiovascular Endurance
 It is the physical ability of an individual to indulge in aerobic exercise for prolonged
period of time
 It can be said that cardiovascular endurance is the ability of the heart ,lungs and blood
vessels to supply Oxygen and nutrients to the working muscles and the ability of those
muscles to allow sustained exercises.
 If we have a good cardiovascular endurance we will definitely have healthy lungs ,heart
and vascular system
 It means that there will be a less stress on heart and lungs and consequently we can
prevent cardiovascular diseases and can lead a healthy life for a prolonged period of time.
 Swimming, jogging ,continous slow running, skipping with the Rope and other aerobic
exercises for a longer duration of best exercises for enhancing cardiovascular endurance
2. Muscular Strength
 It is an important component of health related physical fitness
 It is amount of force the muscle or a group of muscles can exert against resistance
 The duration for applying muscles strength may be short and vary from 0 to 15 seconds
 It can be measured in pounds and dynes.
 It is essential for performing daily routine work easily and smoothly such as lifting weight
and putting it at another place climbing stairs.
3. Muscular Endurance
 It is one of the most important component of health related fitness
 It is the ability of a muscle source to perform repeated muscular contraction against
resistance for an extended or a longer period of time
 It is associated with muscles ability to continue to perform the activity without fatigue
 It is the ability of muscles to perform repeated exercise for the long duration without
getting tired
 For improving muscular endurance jogging, walking, cycling, dancing, push ups, Chin ups,
slow running, stepping and running on treadmill for 15-20 minutes are beneficial
4. Flexibility
 It is the range of movement of joints
 It means a range of motion available in a joint
 An individual who has a good flexibility can move his or her body joints through a full
range of motion in work and play
 He or she can perform his daily routine work smoothly, efficiently and easily
 It is helpful in many ways such as in preventing injuries, improving posture, reducing low
back pain, maintaining healthy joints, learning various skills example backstroke in
swimming
5 .Body composition
 It is one of the major components of health related fitness
 It is the percentage of lean body mass i.e. Bones, tendons, muscles, water. Ligaments,
organs etc. in comparison to body fat
 This percentage varies from person to person
  A fit person has relatively low percentage of body fat
 A healthy amount of fat for men is between 15 to 18% and in women is between 20 to 25
percent.

COMPONENTS OF WELLNESS
1. Physical Wellness
It lay stress on getting in shape shedding extra weight and restoring the use appearance
with the healthy eating restful sleep vigorous exercise and a new look
2. Social Wellness
It lay stress on improving social and communication skills of an individual. For
developing and improving social values and individual should create positive and lasting
first Impressions
3. Emotional Wellness
It lay stress on getting more out of every day with laughter and enjoyment. It also lay
stress on reducing stress and tension.
4. Spiritual Wellness
It lay stress on spiritual renewal and inner peace. For this and you should be true to
himself and herself and build character and virtues.
5. Nutritional Wellness
It emphasizes on achieving maximum energy levels by taking balance as well as healthy
diet. To improve this one should have raw vegetables fruits and reduce fat in his her diet.

6 .Financial wellness
For improving this one individual should set money management , spend less money and
get out of debt setup saving plans and donate some savings to charity.
7. Intellectual Wellness
It is the ability of an individual to make sound decisions and think critically.It lay stress on
on mental alertness being receptive to new ideas motivation skills creativity and curiosity.

8. Environment Wellness
It is an important component of wellness.It is an awareness of the state of the earth and
effect of our habits on the physical environment. It lay stress on minimising harm to the
environment.