PATHFIT 4

Physical fitness- is the ability of wellbeing to perform day to day activities including occupation
and for sportsperson to do training

IMPORTANCE OF PHYSICAL EDUCATION

-Moderate, vigorous, regular exercise slows down the process of aging and also increases the
energy to do work. Exercise keeps weight under control, improves posture and physical
appearance. Strong bones,better immunity, low frequency of any disease
occurrences are the indicators of fitness.
-Physically fit individuals have alertness, concentration and positive thoughts about life. He/ She
motivates himself/herself to develop good personal habits regarding smoking, alcohol, tobacco
etc.
-Regular exercise is a strength booster, relieves tension and controls emotional swings of an
individual. A fit individual has improved self-image, self-confidence and self-esteem.
-Fitness helps to strengthen the relationships with family and friends. It also increases the
opportunity for social contacts.
-Fitness reduces absenteeism in offices, increases productivity,reduces medical cost, increases
networking possibilities, makes company energy efficient etc.

HEALTH RELATED PHYSICAL FITNESS

1.​ Cardiovascular endurance - Ability of the heart, vessels and lungs to deliver oxygen to
the working muscles and removal of waste products during activity. Examples are long
distance running, cycling, swimming, aerobic activity.
2.​ Muscular endurance - Ability of the muscle to exert continuous force against resistance
or sustain muscular contraction. EXAMPLE: Push-up & Sit-up
3.​ Muscular strength - Ability of the muscle to exert maximal force against resistance.
Activities having high intensity and low volume (short duration) are suitable examples
like lifting heavy weight, 100 meter sprint, long jump, throwing etc.
4.​ Flexibility - Ability of the joint to move around in full range of motion. It is an essential
component which prevents injury and ensures smooth and efficient movements. Women
have more flexibility than men. Examples are sit and reach and toe touch.
5.​ Body composition - It refers to the amount of fat free mass (muscle mass) and fat
mass in the body. The ratio of fat and fat free mass is an indicator of health. Excess
amount of fat is bad for our health that may lead to heart problems, diabetes, cancers
etc. to assess the fat we apply BMI (body mass index), height and weight chart, skinfold
methods etc.

Performance related fitness is the combination of motor and skill related fitness and is also
important for better health. Components of motor fitness are strength, endurance, speed,
flexibility and coordinative abilities.

A) Strength - Ability of the muscle to act or overcome the resistance; resistance may be against
a person or an object. It is an important component; role of the strength is to maintain good
posture, good health, prevention of injuries etc. Weightlifting, throws, jumps are strength
building sports.

B) Endurance - Ability of the muscle to do activity, for long duration continuously with desired
speed without fatigue. Long distance race, swimming are examples of endurance sports.
C) Speed - Ability to complete the task in minimum possible time. Quickness of movement of
limbs in 100m sprint reflects the speed in 100 m sprint.
D) Flexibility - The ability to move joints through full range of motion is known as flexibility. The
A sit and reach test is a good measure of lower back hamstring muscles.
E) Coordinative - Ability to quickly and purposefully doing group of movements with better
quality and effect. It is regulated and controlled by the central nervous system. Skills performed
by the sportsperson of different games/sports are examples of coordinative abilities.

Wellness is a process of continuous and prolonged growth and achievement in the physical,
social, emotional, spiritual, intellectual, occupational and environmental dimensions. Wellness is
a way of life that an individual designs to achieve optimal health. Wellness has seven
dimensions: physical, social, emotional, spiritual, intellectual, occupational and environmental
which are interrelated.

A.​ Physical Dimension - focuses on functional health of the body. It involves

regular exercise, eating a balanced diet, maintaining recommended weight,
sufficient sleep, avoid smoking, alcohol, tobacco etc., medical self-care,
regular testing, proper medications etc.
B.​ Social Dimension - Individuals should have the ability to get along with others,
appreciate the uniqueness of others, and feel connected with others. Having good
friends, bond with family members, volunteerism, community services, trusting
relationships etc. are indicators of social wellness.
C.​ Emotional Dimension - Emotional wellness includes awareness, acceptance and
management. Emotional awareness means recognizing one’s own and other’s;feelings,
emotional acceptance includes understanding your personal limits and ability in terms of
emotions and emotional management means control of an individual’s feelings and
having adequate coping mechanisms.
D.​ Spiritual Dimension - does not focus on God or religion as people assume. That
Involves personal search for meaning and direction of life. It focuses on beliefs,
principles, values that provide guidance and strength during all life’s experience.
E.​ Intellectual Dimension - It is an individual’s ability to learn, think critically, analyzing,
evaluating, applying knowledge and interacting with the world.
F.​ Occupational Dimension - The occupational dimension involves personal satisfaction
of an individual from job or career.

Importance of Physical Fitness and Wellness

1.​ Improved overall health: Regular exercise and a healthy diet can help prevent a range
of health conditions, including heart disease, diabetes, and obesity.
 2.​ Increased energy: Regular exercise and a healthy diet can boost energy levels and
help you feel
more alert and focused throughout the day.
3.​ Improved mood: Exercise has been shown to release endorphins, which can improve
mood and reduce feelings of stress and anxiety.
4.​ Increased strength and flexibility: Regular exercise can help increase muscle strength
and flexibility, which can help reduce the risk of injury and improve overall physical
performance.
5.​ Better sleep: Regular exercise can improve sleep quality, which can have a positive
impact on overall health and well-being.
6.​ Improved cognitive function: Regular exercise has been shown to improve cognitive
function, including memory, attention, and decision-making.

Group exercise- refers to physical activity conducted in a group setting, typically led by an
instructor or facilitator.
-It encompasses a variety of structured workouts that individuals participate collectively,allowing
them to engage in exercise with the motivation and support of others.
- Group exercise sessions can include various formats such as fitness classes (e.g., Aerobics,
cycling, dance, yoga, strength training), team sports, and outdoor group activities.

COMMON STRESSORS IN LIFE:

1.​ Academic/Work Stress – Deadlines, workload, exams, job pressure, and performance
expectations.
2.​ Financial Stress – Debt, bills, lack of financial stability, and unexpected expenses.
3.​ Relationship & Social Stress – Family conflicts, friendship issues, breakups, peer
pressure, and social expectations.
4.​ Health Issues – Illness, injury, chronic conditions, or concerns about physical fitness.
5.​ Major Life Changes – Moving, graduation, career shifts, marriage, or loss of a loved
one.
6.​ Time Management & Over commitment –Balancing responsibilities, multitasking, and
lack of personal time.
7.​ Technological & Digital Stress – Social media pressure, screen fatigue, and constant
connectivity.

EFFECTS OF STRESS:

Physical Effects:
➢​ Headaches, muscle tension, and fatigue
➢​ Weakened immune system (more prone to illness)
➢​ Sleep disturbances (insomnia or oversleeping)
➢​ Changes in appetite (overeating or undereating)
➢​ Increased heart rate and high blood pressure
Emotional Effects:
➢​ Irritability, mood swings, and frustration
➢​ Feelings of anxiety, sadness, or depression
➢​ Lack of motivation and focus
➢​ Emotional exhaustion and burnout

Psychological Effects:
➢​ Difficulty concentrating and memory problems
➢​ Negative thoughts and self-doubt
➢​ Increased worry or overthinking
➢​ Risk of mental health disorders like anxiety or depression

BENEFITS OF GROUP EXERCISE

1.​ Enhanced Motivation and Accountability: Exercising in groups can increase individual
motivation. Participants are often more likely to attend and engage in activities when
they are part of a team.
2.​ Social Skills Development: Group exercises provide opportunities for students to
develop social interactions, improve communication skills, and build friendships. This is
particularly important in an educational setting.
3.​ Inclusivity and Support: Group activities can create a sense of belonging and
inclusivity. Students who may feel self-conscious about exercising alone may feel more
comfortable participating in a group setting.
4.​ Variety and Engagement: Group exercises can introduce a variety of activities, keeping
students engaged and excited about physical education. It allows for different skill levels
to be accommodated.
5.​ Teamwork and Leadership Skills: Through collaborative activities, students learn
valuable lessons in teamwork, leadership, conflict resolution, and compromise.

MERITS & DEMERITS OF GROUP EXERCISE

MERITS (ADVANTAGES):
➢​ Motivation & Accountability – Exercising with a group encourages commitment and
reduces the chances of skipping workouts.
➢​ Social Interaction – Promotes camaraderie, teamwork, and a sense of community.
➢​ Structured Workouts – Led by a trained instructor, ensuring proper warm-up, exercise
selection, and cool-down.
➢​ Variety & Fun – Different workout styles (e.g., Zumba, HIIT, yoga) make exercise
enjoyable and prevent boredom.
➢​ Encourages Consistency – Fixed schedules help participants develop a routine and
maintain long-term fitness habits.
➢​ Boosts Mental Well-being – Reduces stress, anxiety, and depression through physical
activity and social engagement.
 ➢​ Safety & Guidance – Instructors help correct posture, technique, and form to prevent
injuries.
➢​ Adaptable for Different Fitness Levels – Exercises can be modified to accommodate
beginners and advanced participants.

DEMERITS (DISADVANTAGES):
➢​ Limited Personalization – Group workouts follow a general structure, making it hard to
address individual fitness needs.
➢​ Pace Differences – Some participants may struggle to keep up, while others may find
the workout too easy.
➢​ Lack of Individual Attention – Instructors may not be able to focus on each

YOGA- derived from the Sanskrit root ‘Yuj’, which means ‘to join’ or ‘to unite’.
-the Indian Government’s Ministry of External Affairs states that the Indus-Sarasvati civilization
cultivated the earliest theory of yoga in Northern India around 2,700 B.C
-is a sophisticated system for achieving radiant physical health, superb mental clarity and
therefore peace of mind.”
-Regarded as a physical discipline,one that teaches strength, flexibility and balance of the body.
- set of physical and mental exercises, which is intended to give control over the body and mind
-a holistic approach to wellness, helping individuals cope with stress, improve health, and foster
mindfulness
-an art and science of healthy living.
-is essentially spiritual discipline based on an extremely subtle science, which focuses on
bringing harmony between body, mind and nature
-means the unification of physical, mental, intellectual, and spiritual aspects of human beings.
-Manifesting in mystical traditions of south asia
-Practiced under the direct guidance of guru and gives special importance to spiritual value
-part of upasana and yoga sadhana was inbuilt in their rituals
-Understood as therapy or exercise system for health and fitness

MANTRA-The thought manifests as the word; The word manifests as the deed; The deed
develops into habit; And habit hardens into character. So watch the thought and its way with
care And let it spring from love Born out of concern for all beings.

BRIEF HISTORY AND DEVELOPMENT OF YOGA

➢​ Yoga is the stilling of the changing states of mind
➢​ The origin of yoga is a matter of debate
➢​ Originated in Ancient India
➢​ It may have pre-Vedic Origins

Note: The science of yoga has its origin thousand of years ago, long before the first religions or
belief systems were born

SHIVA
➢​ Not known as a God, but as a first guru or the
➢​ Adi Guru. He is the Adi Yogi or the first yogi

What does shiva do in yoga?

➢​ On the banks of the lake Kantisarovar in the Himalayas, Adiyogi (Shiva) poured his
 profound knowledge into the legendary SAPTIRISHIS or “Seven Sages”

➢​ The seven sages carried this powerful yogic science to different parts of the world,
including ASIA, MIDDLE EAST, NORTHEN AFRICA and SOUTH AMERICA
Presence of Yoga in Ancient India
➢​ Number of seals and fossils remains of indus saraswati valley civilization with yogic
motives and figures performing Yoga sadhana

Great sage Maharshi Patanjali

➢​ Systemized and codified the then existing practices of yoga

➢​ After the great sage Maharshi Patanjali, many sage and yoga masters contributed to the
preservation and development of the field through their wellness documented practices
and literature

SUN
➢​ Was given the highest importance during the vedic period
➢​ The practice of “ Surya Namaskara” may have been invented due to this influence

Tantra Yoga
➢​ The phallic symbols, seals of idols of mother Goddess are suggestive of Tantra Yoga

Different postures of Pranayam

Pranayama - Practice of becoming aware of one’s breathing

➢​ It aids in development of mental awareness and the establishment of mental control

Pratyhara/Pratyahara- Indicates dissociations of one’s consciousness (Withdrawal) from the

sense organ
➢​ Dharana indicates a broad based field of attention

Dhyana- (Meditation) is contemplation focussed attention inside the body and mind and
samadhi integration

Bandhas and Mudras- practices associated with pranayama.

➢​ Viewed as higher yogic practices mainly consisting of adopting certain bodies
➢​ Facilitates control over mind

Shat-Karmas- Are detoxification procedures

➢​ Help to remove toxins accumulated in the body

Yuktahara-advocates appropriate food and food habits for healthy living.

➢​ The practice of Dhyana (Meditation) helping in self realization leading to transcendence
is considered as the essence of yoga Sadhana (The practice of Yoga)