Maharashtra Board Class 11 Health And Physical Education Chapter 1 Development Of Physical Fitness PDF Download

Development Of Physical Fitness

Objectives

To get introduced to exercises for physical fitness development.

To be cognizant of activities that contribute to the development of physical fitness.

To gather information on scientific training methods to enhance physical fitness.

To motivate students to improve physical fitness through exercise activities and training methods.

Physical fitness is not just a theoretical subject to be read about, but is a subject to be experienced. This experience to be effective, it is important to understand some concepts related to physical fitness. Physical fitness development is not the need of players alone. Developing and maintaining physical fitness is a challenge, but not impossible. You have to dedicate some time for this during the day and take action. It does not require a lot of money or space, but only time and will power. It is important to understand that there is no shortcut to developing physical fitness.

Physical fitness consists of various components. A single activity alone is not sufficient to develop all these components. It is imperative to have a variety of activities to develop the different physical fitness components.

Physical Fitness is identified as:

Health Related Physical Fitness

Skill Related Physical Fitness

Health Related Physical Fitness Components

Cardiovascular endurance

Muscular strength

Muscular endurance

Flexibility

Body composition

Skill Related Physical Fitness Components

Speed

Power

Agility

Co-ordination

Balance

Reaction time

Activities For Developing Physical Fitness

1. Cycling: Cycling is an effective activity for enhancing endurance and stamina. It is also an effective activity for reducing fat levels and improving balance and co-ordination in the body. The use of bicycle for daily tasks will provide exercise to the body, save for travelling money and help reduce pollution. Likewise, organizing bicycle trips to nearby places will provide stability and fitness for recreation.

Teacher's Note

In India, many children cycle to school. This is good exercise for the body and also saves money. You can also ride a bicycle on weekends to stay fit.

Exam Trick

Remember: Cycling helps endurance and stamina. It also improves balance and coordination. Just like riding a bicycle needs balance, your fitness also needs balance between different activities.

Points to Remember

Cycling makes the heart strong.

Cycling helps reduce body fat.

Cycling improves balance.

Cycling saves money and helps the environment.

2. Rhythmic Movements: Currently it is very popular among young generation because rhythmic activities are based on music and so avoids boredom. Performing rhythmic movements step-wise for a period of 20 – 30 minutes will help to improve fitness variables. Different rhythmic activities include aerobics, Zumba, rhythmic gymnastics. All these activities help to increase the endurance level of the body.

Teacher's Note

In schools, children do rhythmic movements to music. This is fun and also makes the body fit. You have seen Zumba dance, which is very popular in India now.

Exam Trick

Remember: Rhythmic movements = music + exercise. This means exercise does not have to be boring. You can dance and get fit at the same time, just like children in school morning assembly.

Points to Remember

Rhythmic movements are based on music.

Do rhythmic movements for 20 to 30 minutes.

Aerobics, Zumba, and rhythmic gymnastics are examples.

These activities increase endurance.

3. Games: Participating regularly in games of your choice will help to promote health and physical fitness. It helps to reduce academic stress, and is important to the mental and emotional aspects of fitness. Regular participation in various games such as kabaddi, kho-kho, football, basketball, table tennis, badminton, cricket, wrestling, etc. will help to maintain physical fitness.

Teacher's Note

Playing kabaddi or kho-kho in your school ground is a traditional Indian game. These games are fun and also keep you fit and healthy.

Exam Trick

Remember: Games = fitness + fun + no stress. Playing games helps your body and also your mind. It is better than sitting and studying all day.

Points to Remember

Games help physical and mental health.

Kabaddi and kho-kho are traditional Indian games.

Games reduce stress and tension.

Playing games regularly keeps you fit.

4. Hiking And Trekking: Walking on nature trails along hilly regions has become a popular activity nowadays. Going for a hike or trek in between the hectic and fast paced life of today, helps to increase blood circulation, relaxes the mind and helps to improve mental health. Such activities are Lifestyle activities as it does not require company but can be done alone too.

Teacher's Note

Many families in India go hiking on weekends in nearby hills or forests. This is a good activity for the whole family to stay healthy and spend time together.

Exam Trick

Remember: Hiking and trekking = fresh air + exercise + peaceful mind. Walking in nature is good for body, mind, and peace. No need for expensive gym equipment.

Points to Remember

Hiking is walking on nature trails.

Hiking increases blood circulation.

It relaxes the mind and improves mental health.

You can hike alone or with others.

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