NCERT Class 11 Health and Physical Education Chapter 8 Health Related Physical Fitness

Proprioceptive neuromuscular facilitation is the full form of PNF.

Health is a state of complete physical, mental and social well-being. It’s not only the absence of disease. ​A person is said to be healthy when he/she is free of any type of disease (infectious/deficiency) when he/she is mentally happy and healthy, and when his/her social relationships are healthy in society. This means that health is a resource to support an individual’s function in wider society, rather than an end in itself. A healthful lifestyle provides the means to lead a full life with meaning and purpose.

In 2009, researchers publishing in The Lancet Trusted Source defined health as the ability of a body to adapt to new threats and infirmities. They base this definition on the idea that the past few decades have seen modern science take significant strides in the awareness of diseases by understanding how they work, discovering new ways to slow or stop them, and acknowledging that an absence of pathology may not be possible.

 

There are five components of health related physical fitness— 

(i) Muscular Strength.

(ii) Endurance.

(iii) Flexibility.

(iv) Body Composition.

(v) Cardiovascular Endurance.

(i) Muscular Strength: Muscular strength is directly related to force production. Not only in sports but it is related to our each and every movement. Movement of our body parts is possible due to strength be it flexing a finger or getting up from the bed. Paralysed people cannot move their body parts because they have lost the capacity to produce strength.

(ii) Endurance: When an individual continues doing physical activity for a longer period of time, then he or she is said to have good endurance for doing that particular work. By nature, it looks like both physiological as well as psychological abilities of an individual play a crucial role in determining the endurance ability.

(iii) Flexibility: It may be termed as the ability of an individual to move his body parts to its maximum range around the related joint. It is measured in degrees, radians or centimetres. This is a motor ability which is of great importance for sports performance as well as for leading a normal healthy life. It can be passive or active in nature.

(iv) Body Composition: It is the classification of human body into fat weight and lean body weight. It can be assessed using both direct and indirect methods. Direct method for evaluating the body composition is hydrostatic weighing or underwater weighing, and assessing body composition by a skinfold caliper is called indirect method.

(v) Cardio-vascular Endurance: It is the ability of the heart, lungs and blood vessels to supply sufficient amounts of oxygen and nutrients to the cells to meet the demands of the activity characterised by moderate contractions of large muscle groups over a prolonged period of time. Twelve minutes run/walk test can be used to evaluate cardio-vascular endurance.

 

Muscular strength is directly related to force production. Not only in sports but it is related to our each and every movement. Movement of our body parts is possible due to strength be it flexing a finger or getting up from the bed. 

Paralysed people cannot move their body parts because they have lost the capacity to produce strength. A new born baby cannot stand up and walk because they has less strength. So, we can say that for every movement of body part or for moving body from one position to another position, strength is required.

Whenever we think about sports performance, the first thing which comes into our mind is the muscular strength. Normally we use the term strength instead of muscular strength. If we ask someone a question, do you have the strength to do this physical work? He or she will knowingly or unknowingly flex his or her muscle and say I have the strength to do this. This shows in itself that somewhere strength is associated with muscles. Muscular strength is thus, ‘the ability of the muscle or muscle groups of an individual to exert force on the resistance to overcome it or to act against it as per the demand of the sports activity’.

 

urance training:

System	Increases	Decreases
Cardiorespiratory System	1. Heart size and volume.	1. Resting heart-rate.
	2. Blood volume and slight increase in haemoglobin.	2. Submaximal exercise heart rate.
	3. Stroke volume.	3. Blood pressure (if high).
	4. Cardiac output.
	5. VO2 max.
	6. Oxygen interaction with cells.
	7. Lung volume.
Muscular Skeletal System	1. Mitochondria — number and size.	1. Chances of injuries.
	2. Myoglobin storage.
	3. Triglyceride storage.
	4. Oxidative Phosphorylation.
Other System	1. Strength of connective tissues.	1. Body weight (if overweight).
	2. Heat acclimatization.	2. Body fat.
	3. High-density lipoprotein Cholesterol (HDL).	3. Total Cholesterol.
		4. Low Density Lipoprotein Cholesterol (LDL).

 

 It may be termed as the ability of an individual to move his body parts to its maximum range around the related joint. It is measured in degrees, radians or centimetres. This is a motor ability which is of great importance for sports performance as well as for leading a normal healthy life. It can be passive or active in nature.

Types of flexibility:

(i) Passive flexibility: When the movement around the joint is done with external help, then this type of flexibility is termed as passive flexibility. Help may be taken from another person.

(ii) Active flexibility: When the movement around the joints is done without the external help, then this type of flexibility is termed as active flexibility. Further, active flexibility is sub divided into two parts — static and dynamic flexibility.

(a) Static: When the individual is executing movement around his joints in sitting or standing position, then it is called static flexibility.

(b) Dynamic: When the individual is executing movement around his joints while moving, then it is called dynamic flexibility. 

6. Explain the various factors affecting flexibility.

Ans: The range of movement around a joint depends on various factors which are as follows:

(i) Anatomical structure of joint: The range of movement around joints largely depends on the anatomical structure of the joint. For example, ball and socket type of joint has the maximum range of motion in comparison to other type of joints.

(ii) Ligaments and muscles stretchability: The bones are attached to each other by ligaments. These ligaments have a great role to keep the two bones attached to each other. Their stretchability has a great impact on the movement possible around that joint. The stretching ability of muscles around a particular joint also plays a major role in their movement. 

(iii) Coordination: Coordination between the agonist and antagonist muscles around the joint plays a very crucial role in determining the flexibility around the joint.

(iv) Strength of the muscle: For any movement, the muscle should have the basic strength to move the associated part or bone. If the muscle is weak, then it will not be able to move the bone to its maximum limits.

 

Endurance is normally understood as the ability to do any work for a longer duration. It is task specific in nature. We come across many such examples in our daily life which shows that this ability is task specific such as we see a teacher who stands and continues taking his classes for hours together. If the same teacher is asked to run for an hour or more, he or she will not be able to do so. At the same time, if you ask a long distance runner to run for an hour, he or she will do it easily, but if you ask the same runner to sit and work in the office for long hours, he or she may not be able to do it.

 

Physical fitness directly influences the health of an individual. So to keep ourself healthy, fitness sessions should be incorporated in our daily routine. 

‘Physical fitness is a state of health and well-being. It develops your capacity to perform better in sports, your job and day-to-day routine work. This is achieved through moderate/ vigorous physical activities, balanced diet and proper recovery.’

 

 In this type of method, the athlete is trained with sub-maximum intensity and with a short break in between with incomplete recovery. This type of method is very effective and helps in improving endurance capacity. In this type of method, the training load is decided by monitoring the heart rate of the athlete. The interval given in between the exercise is also decided by monitoring the heart rate.

 

In this, the muscle is isometrically contracted for around 8–10 seconds and as it returns to normal condition, muscle is stretched to its limit gradually. It is also called proprioceptive neuromuscular facilitation (PNF). It requires supervision of a trained person and advanced methods to practice.

Physical fitness is not only required for players but also for everyone. One must do various fitness activities to keep oneself physically, emotionally and mentally healthy.

 

The range of movement around a joint depends on various factors which are as follows: 

(a) Anatomical structure of joint.

(b) Ligaments and muscles stretchability.

(c) Coordination.

(d) Strength of the muscle.

 

1.  Force is produced interaction. 

2.  Muscular Skeletal System component helps in improving the number and size of mitochondria.

3.  Fartlek method is a Swedish method to develop endurance.

4.  Interval training method has incomplete recovery in endurance.

5.  Body weight may decrease with endurance traning. 

6.  Flexibility is responsible for great range of motion.

7.  Flexibility movements done with rhythmic movements are called the ballistic method.

8.  Universally practised stretching method is static stretching.

 

1.  True. 

2.  True.

3.  True.

4.  False.

5.  True.