CHAPTER 05

PHYSICAL FITNESS, HEALTH AND WELLNESS

Short Answer (2 Marks)
1. Discuss any two components of wellness.
Ans.
1. Physical Wellness – The ability to maintain a healthy body through regular
exercise, proper nutrition, and adequate rest.
2. Social Wellness – The ability to build and maintain healthy relationships,
communicate effectively, and contribute to society.

2. Write a short note on health-related fitness.

Ans. Health-related fitness refers to the components of fitness that directly affect overall
health and help prevent lifestyle diseases. It includes cardiorespiratory endurance,
muscular strength, muscular endurance, flexibility, and body composition.

3. What do you understand by the following terms?

Ans. (a) Health-related fitness – A group of physical fitness components that improve
health and reduce the risk of chronic diseases.
(b) Importance of health – Good health ensures efficient body functioning, supports
mental well-being, increases productivity, and improves quality of life.

4. What do you mean by muscular strength?

Ans. Muscular strength is the maximum amount of force a muscle or muscle group can
exert against resistance in a single effort.

5. Discuss 'Body Composition' as a component of health-related fitness.

Ans. Body composition refers to the ratio of lean body mass (muscles, bones, organs) to
body fat. A healthy body composition lowers the risk of obesity-related diseases and
supports better physical performance.

6. Clarify the meaning of speed. Discuss the types of fibres in brief.

Ans.
• Speed – The ability to move the body or its parts quickly from one point to another.
• Types of Muscle Fibres:
1. Slow-twitch fibres (Type I) – Contract slowly, resist fatigue, and are suited
for endurance activities.
2. Fast-twitch fibres (Type II) – Contract quickly, generate more force, and
are suited for short bursts of power and speed.

7. Identify the below given images of components of a type of fitness and write their
names:
Ans. (a) Strength (b) Endurance (c) Flexibility (d) Speed

8. What do you mean by health? Explain it.

Ans. Health is a state of complete physical, mental, and social well-being and not merely
the absence of disease or infirmity.
9. What is physical health? How can you develop it?
Ans. Physical health refers to the proper functioning of body organs and systems,
enabling a person to perform daily activities without fatigue.
It can be developed through regular exercise, a balanced diet, adequate rest, and
avoiding harmful habits.

10. What do you mean by traditional sports and regional games?

Ans. Traditional sports and regional games are indigenous games of a country or area,
played according to local customs and rules, such as Kabaddi, Kho-Kho, or
Mallakhamb in India.

11. How can you make an effective leader in the field of physical education and sports?
Ans. An effective leader can be developed through training in communication skills,
decision-making, motivation, discipline, and practical experience in leading teams.

12. Explain any two qualities of a leader in the field of physical education.
Ans. 1. Integrity: Being honest and fair in all actions.
2. Confidence: Believing in one’s abilities and inspiring others.

13. Why must a good leader be social?

Ans. A good leader must be social to build healthy relationships, understand team
members’ needs, and create a cooperative and motivating environment.

14. Why must a good leader be a good communicator?

Ans. Clear communication ensures team members understand goals, strategies, and
responsibilities, reducing confusion and improving performance.

15. What do you mean by First Aid?

Ans. First Aid is the immediate care given to an injured or suddenly ill person before
professional medical help is available.

16. Explain the procedure of P.R.I.C.E.

Ans. P.R.I.C.E. stands for:
• Protection – Protect the injured area from further harm.
• Rest – Avoid movement to prevent aggravation.
• Ice – Apply ice to reduce swelling and pain.
• Compression – Use a bandage to control swelling.
• Elevation – Raise the injured part above heart level.

17. Discuss the objectives of First Aid.

Ans. 1.Preserve life. 2. Prevent the condition from worsening. 3. Promote recovery.

18. What do you mean by physical activity?

Ans. Physical activity is any bodily movement produced by skeletal muscles that
requires energy expenditure, such as walking, running, or exercising.

19. What do you mean by leadership?

Ans. Leadership is the ability to influence, guide, and direct individuals or groups
towards achieving common goals.

20. Discuss the role of a leader in holding a team together.

Ans. A leader maintains team unity by promoting cooperation, resolving conflicts,
motivating members, and ensuring that everyone works towards shared objectives.

Short Answer (3 Marks)

1. Define physical fitness and wellness in detail.
Ans.
• Physical fitness refers to the capacity of an individual to carry out daily tasks
without undue fatigue and with enough energy to enjoy leisure activities and
meet unforeseen emergencies. It includes components like strength, endurance,
flexibility, and coordination.
• Wellness is a holistic integration of physical, mental, emotional, and social well-
being. It is not merely the absence of disease but a proactive pursuit of a healthy,
fulfilling life through balanced living.

2. Elucidate the importance of physical fitness and wellness in brief.

Ans.
• Improves efficiency in daily activities and work performance.
• Reduces the risk of chronic diseases like diabetes, heart disease, and obesity.
• Enhances mental health, emotional stability, and overall quality of life.

3. Define strength and discuss its types in brief.

Ans.
• Strength is the ability of a muscle or group of muscles to exert force against
resistance.
• Types:
1. Maximum strength – The highest force a muscle can produce (e.g., weightlifting).
2. Explosive strength – Ability to exert force quickly (e.g., jumping, sprinting).
3. Endurance strength – Ability to sustain force over time (e.g., rowing, long-
distance cycling).

4. What is flexibility? Discuss the various types of flexibility in brief.

Ans.
• Flexibility is the ability of joints and muscles to move through their full range of
motion.
• Types:
1. Static flexibility – Ability to hold a stretched position without movement.
2. Dynamic flexibility – Ability to move joints through their range of motion during
movement.
5. Briefly discuss about coordinative abilities.
Ans.
• Coordinative abilities are the capacities that enable smooth, efficient, and precise
body movements.
• They involve the proper functioning of the nervous system and muscles.
Examples include balance, rhythm, reaction time, spatial orientation, and
kinaesthetic differentiation.

6. Discuss about any three components of wellness.

Ans.
1. Physical wellness – Maintaining a healthy body through exercise, nutrition, and
proper rest.
2. Emotional wellness – Managing stress, expressing emotions appropriately, and
maintaining positive relationships.
3. Social wellness – Building healthy interpersonal relationships and contributing
to community well-being.

7. Discuss any three components of health-related physical fitness.

Ans.
1. Cardiovascular endurance – Ability of the heart and lungs to supply oxygen
during prolonged activity.
2. Muscular strength – Ability to exert maximum force against resistance.
3. Flexibility – Range of motion available at a joint.

8. Elucidate any three dimensions of health.

Ans.
1. Physical health – Proper functioning of the body systems.
2. Mental health – Cognitive functioning, decision-making ability, and emotional
stability.
3. Social health – Ability to build and maintain satisfying relationships.

9. Discuss the importance of health in contemporary society.

Ans.
• Enhances productivity and economic growth.
• Reduces healthcare costs and burden on medical systems.
• Promotes longevity and improves quality of life in an increasingly stressful,
sedentary environment.

10. What do you understand by the term "Traditional Sports and Regional Games?" Enlist
some of the traditional games of India.
Ans.
• Definition: Sports and games that originate from the cultural heritage of a
region, passed down through generations.
• Examples: Kabaddi, Kho-Kho, Mallakhamb, Gilli-Danda, Kalaripayattu,
Langdi.
11. Describe any four qualities of a leader.
Ans.
1. Confidence
2. Decision-making ability
3. Communication skills
4. Integrity

12. Explain the meaning of leadership in detail.

Ans.
• Leadership is the ability to influence, motivate, and guide individuals or groups
towards achieving common goals. It involves vision, effective communication,
decision-making, and inspiring others to perform to their best.

13. Leaders can be trained through physical education. Justify your answer.
Ans.
• Physical education develops discipline, teamwork, and decision-making through
sports.
• It provides opportunities to take initiative, accept responsibility, and guide
teams.
• Competitive and cooperative activities build confidence and leadership qualities.

14. What is first aid? Discuss the objectives of first aid.

Ans.
• First aid: Immediate and temporary care given to an injured or ill person until
professional medical help is available.
• Objectives:
1. Preserve life.
2. Prevent the condition from worsening.
3. Promote recovery.

15. What do you mean by first aid? Elaborate on the procedure of PRICE.
Ans.
• First aid: Immediate help to stabilize an injured person.
• PRICE Procedure:
1. P – Protection (shield injury from further harm)
2. R – Rest (stop using the injured area)
3. I – Ice (apply cold to reduce swelling)
4. C – Compression (apply bandage to limit swelling)
5. E – Elevation (raise the injured part above heart level)
16. Discuss the qualities of a leader in physical education.
Ans.
• Ability to motivate team members.
• Fairness and impartial decision-making.
• Effective communication skills.
• Confidence and resilience under pressure.

17. How do physical activities and sports help in creating leaders? Explain in detail.
Ans.
• Sports encourage decision-making and problem-solving.
• Team games develop cooperation, responsibility, and conflict resolution skills.
• Competitive situations teach resilience, discipline, and strategic thinking — all
essential for leadership.

18. Discuss the components of skill-related fitness.

Ans.
1. Agility – Ability to change direction quickly and accurately.
2. Balance – Ability to maintain stability during movement or while stationary.
3. Coordination – Ability to use senses and body parts together efficiently.
4. Power – A Combination of strength and speed.
5. Reaction time – The Speed at which one responds to a stimulus.
6. Speed – Ability to perform movements in the shortest possible time.

Short Answer (4 Marks)

1. The then Sports Minister, Mr Kiren Rijuju, launched a number of sports schemes in India.
Among these, one of the best schemes is Khelo India Programme. Mr. Raj, father of Rohit
met the Physical Education Teacher of our school to know about the physical fitness levels of
senior classes. Our teacher replied that Khelo India Programme consisted of various physical
fitness tests for school children. In the next week, all the students' physical fitness will be
measured.

A. To measure the lower body flexibility:

(b) Sit and Reach Test
B. Test for strength and endurance of abdominal muscles:
(c) Partial Curl Up
C. Most suitable to measure upper body strength and endurance:
(b) Push Ups
D. Component not related to skill-related physical fitness:
(d) Cardiorespiratory endurance
Or – E. Test applicable to measure body composition:
(a) BMI
2. Before selecting test items for the fitness test, Mr. Ramesh, our physical education teacher,
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 the relationship between components of physical fitness.

(1) Javelin throw and shot put are examples of:

Explosive strength / Power
(2) Sit and Reach Test is used to measure:
Flexibility of lower back and hamstring muscles
(3) 50 m dash is used to measure:
Speed
(4) 600 m race is used to measure:
Cardiovascular endurance
(5) IM is used in long-distance races, road cycling & swimming:
Aerobic capacity / Cardiorespiratory endurance

3. Last year, our school organised a programme called 'Run for Unity. All the students and
teachers of our school were involved in this race. Such runs promote unity, peace and
harmony among the people. After covering a distance of two kilometres, one student
suddenly felt chest pain. He complained to a teacher regarding the pain. Immediately, some
of the teachers, who were running beside him, took him to the doctor for a necessary check-
up. His blood pressure was measured, and an ECG was also performed. The doctor said that
it was not the case of heart problem. It was surely the problem of second wind, which is a
usual phenomenon for an individual who does not practise running a race.

1. What is physical fitness?

Physical fitness is the ability of an individual to carry out daily activities efficiently without
undue fatigue and with enough energy left for leisure and emergency situations. It involves a
balance of strength, endurance, flexibility, coordination, and body composition.

2. What values did the teachers show by taking the student to the doctor immediately?
The teachers demonstrated:
• Responsibility – caring for the student’s well-being.
• Empathy – understanding the student’s discomfort.
• Promptness – taking immediate action in an emergency.
• Concern for health and safety – prioritising medical care over other activities.

3. Was the student physically fit enough?

No, the student was not physically fit enough. Physical fitness requires an appropriate level of
stamina, strength, and endurance to perform activities without excessive fatigue or risk to
health. The student’s inability to cope physically indicated low fitness levels.
4. What are the types of endurance?
Types of endurance include:
• Short-term endurance – sustaining activity for 45 seconds to 2 minutes (e.g., 400–
800 m race).
• Medium-term endurance – sustaining activity for 2–11 minutes (e.g., 1500–3000 m
race).
• Long-term endurance – sustaining activity for more than 11 minutes (e.g.,
marathons).
Or
Which type of endurance is used in long-distance races?
Long-term endurance is used in long-distance races, as it enables athletes to sustain activity
for extended periods without fatigue.

Short Answer (5 Marks)

1. Define physical fitness and wellness. Elaborate the importance of physical fitness and
wellness in detail.
Ans. Definition:
• Physical Fitness is the ability of the body to perform daily tasks efficiently, with
enough energy left for leisure activities and emergencies.
• Wellness is a holistic integration of physical, mental, emotional, and social well-
being, not merely the absence of disease.
Importance:
1. Better Health: Reduces risk of chronic diseases such as heart ailments, diabetes, and
obesity.
2. Enhanced Performance: Improves strength, endurance, flexibility, and agility for
day-to-day and athletic activities.
3. Mental Well-being: Reduces stress, anxiety, and depression while boosting self-
confidence.
4. Social Interaction: Encourages teamwork, communication, and relationship building.
5. Quality of Life: Promotes longevity and active participation in life activities.

2. Define wellness and explain the components of wellness in detail.

Ans. Definition: Wellness is a balanced state of body, mind, and spirit, involving the
conscious pursuit of health and a better quality of life.
Components:
1. Physical Wellness: Maintaining a healthy body through exercise, nutrition, sleep, and
hygiene.
2. Mental Wellness: Ability to think clearly, learn, and make sound decisions.
3. Emotional Wellness: Recognizing and managing emotions effectively.
4. Social Wellness: Building healthy relationships and contributing to the community.
5. Spiritual Wellness: Finding meaning, values, and purpose in life.
6. Occupational Wellness: Satisfaction and enrichment through work or chosen
activities.
3. What do you mean by physical fitness and wellness? Expound the importance of
physical fitness and wellness.
Ans. Meaning: - Physical fitness refers to the body's capacity to function effectively in work,
leisure, and emergencies. Wellness is a broad concept of living a healthy lifestyle by
balancing physical, mental, and social health.
Importance:
• Improves immunity and prevents lifestyle diseases.
• Enhances stamina, flexibility, and muscular strength.
• Boosts mood, reduces stress, and improves concentration.
• Encourages active aging and longevity.
• Promotes social well-being and teamwork.

4. What do you mean by physical fitness? Elucidate any two components of physical
fitness.
Ans. Meaning: Physical fitness is the capability to perform physical activities with optimal
performance and without undue fatigue.
Two Components:
1. Cardiorespiratory Endurance: Ability of the heart and lungs to supply oxygen
during sustained activity.
2. Muscular Strength: The maximum force a muscle or group of muscles can exert
against resistance.

5. Discuss the components of health-related physical fitness in brief.

Ans.
1. Cardiorespiratory Endurance – Efficiency of heart, lungs, and blood vessels to
deliver oxygen.
2. Muscular Strength – Ability to exert maximum force in a single effort.
3. Muscular Endurance – Ability of muscles to perform repeated contractions over
time.
4. Flexibility – Range of motion around joints.
5. Body Composition – Ratio of fat mass to lean mass in the body.

6. What do you mean by health? Explain the various dimensions of health in detail.
Ans. Meaning: - According to WHO, health is “a state of complete physical, mental and
social well-being, and not merely the absence of disease.”
Dimensions:
1. Physical Health: Proper body functioning, fitness, and freedom from disease.
2. Mental Health: Ability to think, make decisions, and cope with stress.
3. Social Health: Healthy relationships and active participation in the community.
4. Emotional Health: Positive self-image, stability, and managing emotions.
5. Spiritual Health: Sense of purpose and inner peace.
6. Environmental Health: Living in a clean, safe, and healthy environment.
7. Define health. Discuss the importance of health in the contemporary world.
Ans. Definition: - Health is a balanced state of physical, mental, and social well-being,
beyond the absence of disease.
Importance Today:
• Coping with Stress: Fast-paced lifestyle demands emotional resilience.
• Disease Prevention: Controls the rise of lifestyle diseases.
• Productivity: Healthy individuals work better and contribute more.
• Longevity: Healthy living increases lifespan and quality of life.
• Sustainable Living: Encourages a balanced lifestyle and eco-consciousness.

8. What do you mean by traditional sports and regional games? How do these games
and sports help in promoting wellness? Discuss in detail.
Ans. Meaning:
• Traditional Sports: Games passed down through generations, reflecting cultural
heritage (e.g., Kabaddi, Kho-Kho).
• Regional Games: Sports specific to certain areas, influenced by local culture and
geography.
Role in Wellness:
1. Improves physical fitness through natural movement patterns.
2. Enhances social bonding and teamwork.
3. Preserves cultural values and traditions.
4. Reduces mental stress through recreation.
5. Promotes active lifestyles at low cost.

9. Define leadership. Explain the leadership qualities in physical education.

Ans. Definition: - Leadership is the ability to guide, motivate, and inspire individuals or
teams toward achieving goals.
Qualities in Physical Education:
• Confidence – Belief in oneself and the team.
• Communication Skills – Giving clear instructions and feedback.
• Decision-Making – Quick and effective problem solving.
• Empathy – Understanding and supporting team members.
• Discipline – Leading by example with rules and punctuality.

10. What do you mean by leadership? Discuss the process of creating or making leaders
through physical education.
Ans. Meaning: - Leadership involves influencing and guiding others toward achieving a
common goal.
Process in Physical Education:
1. Assigning Responsibilities: Giving students roles such as captain or coordinator.
2. Encouraging Initiative: Promoting decision-making in games.
3. Team Activities: Building trust and communication.
4. Mentorship: Guiding students to handle challenges.
5. Recognition: Rewarding leadership efforts to boost morale.
11. "Physical education creates leaders/desirable qualities in students". Justify this
statement.
Ans. Justification:
• Teamwork & Cooperation: Games demand coordination with peers.
• Decision Making: Students make tactical choices under pressure.
• Confidence & Communication: Public speaking and guidance improve during
activities.
• Discipline & Responsibility: Regular training instills punctuality and commitment.
• Problem Solving: Situations in games teach quick thinking.

12. What is first aid? Discuss its objectives and the procedure of PRICE in detail.
Ans. Meaning: First aid is the immediate care given to an injured or ill person before
professional medical help arrives.
Objectives:
1. Preserve life.
2. Prevent the condition from worsening.
3. Promote recovery.
PRICE Procedure: (Common in sports injuries)
• P – Protection: Prevent further injury by using bandages or supports.
• R – Rest: Avoid movement to promote healing.
• I – Ice: Apply ice packs to reduce swelling and pain.
• C – Compression: Use elastic bandage to limit swelling.
• E – Elevation: Keep the injured part raised above heart level to reduce swelling.