Health & Physical Education – CLASS-VI – UNIT 3:   PHYSICAL FITNESS

Components of Physical Fitness:

Running

Everyone knows that running is a great way to get into shape, but it also can benefit almost every part of the person’s body. Following are the benefits of running.

1. Running Improves Health: Running is actually a great way to increase overall level of health. Research shows that running can lower the chances of heart diseases and diabetes.
2. It Prevents Diseases: It helps in preventing many diseases like cancer, stroke and high blood pressure.
3. It helps in losing Weight: Running is one of the best forms of exercise for losing or maintaining a consistent weight. It is a leading way to burn off extra calories and that it is the second most effective exercise in terms of calories burned per minute, following only after cross country skiing.
4. Running Boosts Confidence: Not all of the benefits of running are physical. Running can provide noticeable boost in one’s confidence and self-esteem.
5. It Relieves Stress: Stress can actually cause a number of health and mood problems. It can also diminish appetite and sleep quality. Running forces the boost human body to exert excess energy and hormones. Running also helps to reduce chances of developing tension headaches.
6. Running has the Power to Eliminate Depression: Running is an excellent solution to eliminate depression.

Running is incredibly beneficial to the body, mind and spirit. Even short runs can leave a person feel more energized, more focused and better able to enjoy all that life has to offer.

Cardio-respiratory endurance

Cardio-respiratory endurance is the ability of the heart and lungs to provide the working muscles with oxygenated blood for a prolonged period of time. Poor CRE will result in the player becoming breathless more quickly and unable to keep up with play or maintain a high skill level. Decision making will also be affected and longer rest periods will be needed to aid recovery.

Strength

Strength is the maximal force that a muscle can exert as it contracts. Strength can be further divided into static (the muscles contract and hold one position), dynamic (the muscles move contracting and extending) and explosive strength or power (the muscle contraction happens at high speed).

Muscular endurance Muscular endurance is the ability of a muscle or a group of muscles to perform repeated contractions for extended periods of time without tiring. If the muscles tire, due to poor muscular endurance, then the performer will be unable to make effective use of the muscles. A swimmer requires muscular endurance in the upper body to be able to consistently use the arms for the duration of the race.

Flexibility

Flexibility is the range of movement possible at a joint. It helps performers to stretch and reach further. It is also known as suppleness.

Speed

Speed allows the whole body to move quickly. For instance in sprinting, or part of the body may move quickly, e.g. in throwing a cricket ball.

Power

Power is a combination of using strength and speed at the same time. Activities that involve jumping require power in the legs.

Agility

Agility is the ability to change the position of the body quickly, precisely and with control. This uses a combination of speed and flexibility. This helps team players dodge their opponents or turn to track back in defence.

Balance

Balance is the ability to retain the Centre of gravity above the base of support when stationary (static balance) or moving (dynamic balance). This helps gymnasts maintain their position and prevents players from falling over at speed. Muscles work together to keep the body in a balanced position.

Timing

Timing is the ability to apply an action or movement at an exact moment and with the correct emphasis. It helps long jumpers take off at the board.

Coordination

Coordination is the ability to move two or more body parts together, in a smooth and fluent action.

Reaction time

Reaction time is the time between the presentation of a stimulus and the onset of a movement. This helps swimmers to make a fast start.

Mental preparation (or mental rehearsal)

This is when a performer thinks about and visualises a successful performance before they carry it out.

Concentration

Concentration is the ability to stay focused on and be fully aware of what is going on around you.

Confidence

Confidence is having a positive frame of mind, in which you feel that you can perform successfully. For example, in football, you feel confident when you could control the ball with one touch, dribble past the defender and strike the ball at goal on target.

Motivation

Motivation is the internal feelings and/or external encouragement by coach/spectators, which make you want to do well. Relaxation: Relaxation is the ability to free the mind from tension and anxiety when under pressure.

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