2 Olympic Value Education

Learning Outcomes
.Olympics, Paralympics and Special Olympics
Olympic Symbols, Ideals,
Objectives and Values
International Olympic Committee
of Olympism
.Indian Olympic Association

The goalof the Olympic Movement is to

contribute to building a peaceful and better world by
educating the youth through sports practised without discrimination of any kind and in the Olympic
spirit, which requires mutual understanding with a spirit of
friendship, solidarity and fair play.
Definition: The Olympic Movement is a
Committee (IOC) for the modern concept that was designed by the International Olympic
Olympic Games. It includes everyone involved with the Games
including the National Olympic Committees, International Sports Federations as well as athletes,
judges, broadcasters, etc. The IOC established the Olympic Movement to help
behind the Games, which take express the meaning
place every two years (Winter and Summer Games). The following
passage sums up the 1OC's goal:
"To contribute to building a peaceful and better world by educating youth through sport practised without
discrimination of any kind, in a spirit offriendship, solidarity and fair play."
addition, the Olympic Movement embodies and promotes the Olympic philosophy, also known
asOlympism. Olympism promotes social responsibility, universal respect and good mental, physical
and emotional health through sport and cultural education. The IOC describes
Olympism
as follows:
"Olympism is a philosophy of life, exalting and combining in a balanced whole the qualities of body, will
and mind. Blending sport with culture and education, Olympism seeks to create a way of life based on the
joy found in effort,the educational vulue of good example and respect for universal fundamental ethical
principles."(Olympic Charter, Fundamental Principles, paragraph 2).
The 1OC of
entrusts Olympic Committee country with the responsibility to develop sports
each
programmes and ensure high performance of athletes from their country. These National Olympic
Committees are responsible for all funding associated with their athletes. In most countries, the
funding comes from the government, corporate sponsorship and personal fund-raising.

2.1 Olympics, Paralympics and Special Olympics

Olympics
The Ancient Olympic Games have a long and uncertain history. One of the most
its origin is derived from Greek
popular
said
legends of
mythology. In this legend, Hercules, son of Zeus,
is to have built
in Olympia, Greece, to host a sporting festival
honouralloffestivals
a
stadium
WEre nela every four years until an emperor in 393 A.D. in
banned hisfatherwhich
Ihe did
sportngvents
not directly

practise Christianity. This effectively ended the ancient Olympic tradition until its revival in 1896.
16 Essentials of Physical Education-XI

While the ancient Olympic Games have a lesser-known history, the modern Olympic Games ha
ben widely documented. French educator and historian, Pierre de Frédy, also known as Ba
Pierre Coubertin is considered to be the father of the modern Olympic Games. Pierre founded t
Intemational Olympic Committee (IOC) to plan the first modern Games.

Paralympics (
In 1948, Sir Ludwig Guttmann organised a multi-sport event
between the inmates of various hospitals to promote rehabilitation
of soldiers after World War II. In the 1960 Olympic Games in
Rome, Guttmann brought 400 athletes to compete in the "Parallel
Olympics", which came to be known as the first Paralympics. Since
then, the Paralympics have been held in every Olympic year. The ALLUWK)

idea behind the

Paralympics is to change public attitude towards
disability and enable physically challenged sportspersons to feel
thatthey are part of the mainstream and can also excel in sports.
Today, Paralympic sports include archery, athletics,
canoeing, triathlon, rowing, shooting, volleyball, cycling,
bocce, horse riding, judo, badminton,
adapted for the players as per their abilities. fencing, rugby and tennis. Of course, these are

Special OlympicsOlympics fs
Special Olympics were founded
by Eunice Kennedy Shriver
in 1968. The mision of
Special Olympics is to
round sports
training and athletic competition inprovidea
year-
variety of
Olympic-type sports for children and adults with intellectual
disabilities. This allows these athletes
to develop
physical continuing
fitness, experience the joy of opportunities
and
participate in sharing of gifts, skills and sportsmanship
families, other Special friendship with their
Olympics athletes and the
The Special Olympics' mission remains as vital community.
Intellectual Disability (or ID) is a term today as it was when the movement was founded.
used when a has
functioning and skills, including communication, socialperson
and
certain limitations in
cognitive
a child to
develop and learn slowly or differently than a self-care skills. These limitations cause
American Association of Intellectual
and typically developing child. According to the
disability they fall under the following
if Developmental Disabilities, an individual has intellectual
1. 1Q is below category.
70-75
2. There are
significant limitations in two or more
work and play in the adaptive areas
such as communication or (skills
that are needed to live,
community,
3. The condition
manifests itself before the self-care).
age of 18.
Through sports, people with intellectual disabilities
success. There are as discover new strengths and abilities, skills
intellectual disabilities around the anu
many as 200 million people with
Special Olympics reach out to these woions,
health screenings and individuals through a wide of trainings,
range
and support athletes fund-raising events. These Games also allow compet ude
people to change their att
Sports instils confidence, improves health
the focus is on what these and inspires a sense of
individuals competition. In Special mpicsto
ability. Over 30
are
capable of, so the attention
shifts from disao
of
Olympic-style sports,
these Games. These include including gymnastics to are
a
part soccer to
open-water swim
athletics, badminton, basketball,
cycling, football, golf, judo, sailing and roller cricket, horse riding, no
skating.
 OympIC Vdlue tducduon

Summer Games
athletes have participated in nine World
Bharat
A total of 1,258 Special Olympics 508 silver and 552
World Winter Games between 1987 and 2019. They have w o n 444 gold,
and six a total of 1,504
medals.
bronze medals
in the world summer and world winter games winning
over 5 million athletes, 1 million
coaches and volunteers,
Today, the Special Olympics support various
tournaments each year, and 32 Olympic-type sports through
over one lakh (1,00,000)
in more than 170 countries.
programmes

Winter Olympic Games

ice sports that were logistically impossible
Winter Olympics were created to feature snow and in 1920 were
to hold during the Summer
Games. Figure skating in 1908 and 1920 and ice hockey
Chamonix in France hosted the
featured as Olympic events at the Summer Olympics. In 1924,
now held every four years, two years
after the
first Winter Olympic Games. Winter Olympics are
Summer Olympics.

A
Events that part of this competition are:
are

1. Alpine Skiing 2. Biathlon 3. Bobsleigh

4. Cross Country Skiing 5. Curling 6. Figure Skating
7. Freestyle Skiing 8. Ice Hockey 9. Luge
11. Short Track Speed Skating 12. Skeleton
10. Nordic Combined
13. Ski Jumping 14. Snowboardin8 15. Speed Skating

2.2 Olympic Symbols, Ideals, Objectives and Values of Olympism

The International Olympic Committee (IOC) now has established official symbols, statements, and
and
philosophies that represent the ideals of the Games. These include the Olympic creed, motto,
symbol; the Olympic flame; the athletes' oath; and the Olympic Movement.

Olympic Creed
Games is quote by Baron de Coubertin:
ne creed or
guiding principle of the modern Olympic a
h e most important thing in the Olympic Games is not to win but to take part, just as the most
is not to have
portant thing in life is not the triumph but the struggle. The essential thing
conquered but to have fought well."

Olympic Motto
The Olympic motto consists of the Latin words Citius, Altius,
Fortius, which means 'Swifter, Higher, Stronger. Introduced in
1924, the motto is designed to encourage the athletes to embrace
the Olympic spirit and perform to the best of their abilities.
CITIUS ALTIUS FORTIUS
 Pliyialdurafin X
18 sentas o

Olymple Symbol as in five

coloureul

modenn Olympie and wuth

avmlol of th of North
he ott ial epent
the contients
the
1hee rings also uymbolis
and Europe. They
nterianl ng
Australia,
Aia, at the Olympic
Amerna, Aia th world to compete
Irom all over
1920, has the
nitng ot athlete Gamen in
first ued at the Antwerp Pierre de Coubertin,
he Oympie flag, design first ereated by
white field Based
3 e s
on a
mbol in the centre of a Movement and its activity
y m sy
representation
of the Olympic
ings
remain a global
the Olnp

Olymplc Flame between the ancient and

lanme symbolises the continuity
The Olympic runers Carrying a

modern Games Modern Games are opened officially by where

Except
buning torch brought
from he Temple of Zeus at Olympia.
from
the torch is carried overland
tavel by ship or plane is necesary,
the torch is used
Greece by a relay of
athlete, At the site of the Games,
burns for the entire
to light the flame of a giant
torch, o r cauldron, which
was first lighted at the
1928 Ganes.
duration of the Games The flame

Athletes' Oath
from the host country takes
At the opening ceremony, an athlete
athletes: "In the name of all
the following oath on behalf of all the
the competitors I promise that we shall take part in these Olympic
rules which govern them,
Games, respecting and abiding by the
and without drugs,
committing ourselves to a sport without doping
in the true spirit of sportsmanship, for the glory of sport and the
honour of our teams." The oath-taking practice started from the 1920 Games.

The Opening Ceremony

The Games start with a march past of all the teams after the flame has been
it in the arena. Each team has a flag-bearer for the participating country
holding the notional flag, The Olympie flag is hoisted and generally the
opening ceremony concludes with a cultural programme by the host country.
Iraditionally, Greece always enters irst and leads the parade due to the
historical status as the origin of the Olympics, and the host nation enters last.

Olympic Awards
In ancient Greece, the athetes would win an olive wreath. In
modern Olympics, winners receive a diploma with a gold medal
asfirst place prize. A diplona and a silver medal are awarded
for the wcond place, and a diploma and bronze medal for the
third place. The 104 Olyrmpic Ganes in St Louis were the first
at which gold, vilver and bronze medals were awarded for first,
second, snd third places
At the aWards ceremony, he thrre medal winers and on platforms ds their nedats a i
around their necks, Te national anthem of the golt medallist's country is played, or the d
Hymn may be played instead if te winmer's counlry o desire. Athletes placed tourth, t
1xth receive diplonas. Vach particiypant receivs a conmemorative meda
 Olympic Value Education 19

ianing individuals and teams are credited with victory and not their nations. But newspapers
hlish tables indicating the number of medals won by each country.
pub
The first modern Olympic Games took place in Athens, Greece, in 1896 in which 241 athletes
inll nmales) from 14 countries participated. Thereafter, Olympic Games have taken place every
(all
ot three Games that were cancelled due to the World Wars. The
four vears with the exception
Games are
2016 Ganes at Rio de Janeiro, Brazil, had 11,303 athletes from 207 countries. The next
to be held in Tokyo in 2020.
scheduled

The Olympic Movement

The Olympic Movement philosophy is a promoted by the International Olympic

created and
advocates using sport not just as a physical activity but also as a
Committee. This philosophy for
It is used to promote sportsmanship, a sense of fair play, and respect
means to educate people. and
men and women of different races, religions
fellow athletes by participation in sports. Having
nationalities, peacetul competition is encouraged.
and
individuals and organisations guided by the Olympic Charter
The Olympic Movement comprises federations.
Committee. These include national and international sports
led by the International Olympic
on sports, also works for the promotion
of environmental
The Olympic Movement, besides focusing main
and providing financial and educational aid. The
issues, fighting drug use among athletes,
that are to be developed include:
objectives education and the role of sports in
1. To help develop correct attitude towards physical
nation-building.
of irrespective of nationality, religion or personal beliefs.
2. To develop fraternity
a sportspersons
To eliminate discrimination based on caste,
creed, religion or personal beliefs.
3.
of competitiveness and community pride.
4. To encourage sportspersons to have a healthy spirit
international broad-based outlook.
5. To develop an

Importance of the Games

a sporting competition, promote
the value of
The modern Olympic Games, in spite of being
and understanding. Each Olympic Game
hard work and perseverance as well as cultural respect
motivate others.
promotes inspiring athlete's stories to
international sporting events with more than
The modern Olympic Games are now the leading and
200 participating nations. The Olympic Games are
held every four years, with the Summer
Winter Games altermating every four years, two years apart.

2.3 International Olympic Committee

founded the International
spired bythe ancient Olympic Games, Baron Pierre de Coubertin
to the first modern Games in
Athens in 1896. The IOC
Oympic Committee (IOC) in 1894, leading
W the governing body of the Olympics. Creation of the Winter Olympic Games, the Paralympic
African, Asian,
the Youth the five Continental Games (Pan-American,
Olympic Games,
dtnes, not contested in the Olympic
Pacific), and the World Games for sports that are
pean, and has brought about. The Deaflympics
and special
nEsare the changes that this sports movement at the Summer and
winter

ympics are also encouraged by the ICOC. Over 13,000 athletes compete
Oympic Games in 33 different sports and nearly 400 events. Now, virtually every nation takes part
been helad.
d h e Games. So far, 28 Summer Games and 22 Winter Games have already
as well as a conceP
of friendship across nations
e Olympic Movement has led to the development discrimination. These events have managed
to

play. Olympic Games help eliminate racial

alr at loggerheads.
evelop a great of camaraderie even among nations otherwise
spirit
 20 Essentials of Physical Education-XI

Movement.
French and the official languages of the Olympic
English are of the host
The other language used at the Olympic Games is the language
followed by an English
country. French is the first language to be used
host nation.
translation, and then comes the dominant language of the
The 1936 Summer Olympics in Berlin were the first Games to be telecast,
locally and the 1956 Winter Olympics were the first internationally
televised Olympic Games. Now the Games cover all the five continents.
isnon-governmental sports organisation based in Lausanne,
1OC a

Switzerland.
OC office at Lausanne, Switzerland

2.4 Indian Olympic Association

India first participated in the Olympics in 1900 in Paris. The country was represented by Norman
Pritchard, an Anglo-Indian.
The need for setting up an organisation for coordinating the Olympic Movement
in India was felt because the country was to participate in the 1920 and 1924
Olympics. Sir Dorabji Tata suggested the setting up of a sports organisation
at national level to promote
Olympic sports. Subsequently, in 1923-24, a
provisional All India Olympic Committee was set up, which organised the
All India Olympic Games (that later became the National Games of India) in
February 1924. Eight athletes from these Games were selected to
India at the 1924 Paris Summer represent Sir Dorabji Tata
Olympics. This gave the necessary impetus too
developing sports in India and, in 1927, the Indian Olympic Association
Sir Dorabji Tata as its (IOA) was formed, with
founding
went on to establish their
President and Dr A.G. Noehren as
Secretary. Later, many states
Olympic associations, as member units of the IOA.
In 1927, the 1OA was formed and
is
officially recognised by the International Olympic Committee. It
registered
as a
non-profit organisation
under the Societies
years, the 1OA selected sportspersons to Registration Act of 1860. In its initial
took responsibility only to send the Indianrepresent
India at the
team to the
Olympic Games. From 1946-47, it
confined to arranging transport, Olympics which meant that their role was
Federations for each sport were
boarding and
accommodation, while separate National Sports
responsible for
selecting and training
sport. For the 1948 Olympics, the lOA Council
agreed that a team competitors for their respective
weightlifting, wrestling, boxing, football and representing athletics, swimming
Chief Manager, would be sent. Thus, from hockey, with officials for each of these
several sports-each selected
1948 onwards, India sports, and a
by its began send teams
respective sports federation.
to
representing
Organisation
The Indian
Olympic Association is the governing body for the Olympic
Movement and the Commonwealth Games in
the International India. As an affiliated
Olympic Committee (IOC), Commonwealth member of
(CGF), Olympic Council of Asia (OCA) and Games Federation
Committees (ANOC), the 1OA administers various Association of National
and athletes' welfare in the aspects of sports
Olympic 2
country. In this governance ssoc

representation of athletes or teams participating regard,

in the
the 1OA oversees
the OLYIAPIC
Asian Games and other international Olympic Games, Commonwealth Gan
multi-sport competitions of IOC,
Indian Olympic Association is recognused by the Ministry of Youth CGF, OCA and ANOC. Ine
Affairs and Sports.
Membership
The members of IOA include National Sports federations
IOC Members and other select multi-sport (NSFs), State Olympic
Associations
organsations. In accordance with the Olympic Charte
 P

E
2

D
24 sent:'s of Physical Education-XI
phsral fitness snce the older meaning of titness (the capacity o the person to meet

has changed now. Today, we include and mean physical

phys
fitness as a measiSICal
hallengrs)
vody's ablitv to function etficiently and effectively in work and leisure activities, to be heal. e
nsist hipo-kinetic diseases that arise because of modern, sedentary lifestyles as well as the
to meet emergency situations. So today, being physically fit depends on how wel
vell a padty
each of the components of being healthful. In other words, it is more than
person fulf
being able to run a lono
distance or lift a lot of weightat the gym. Being fit is not defined only by what kind of activity ve
you
do, how long you do it, or at what level of intensity. While these are important measures of fitmee
they only address certain areas.
Physical fitness also denotes the capacity of the heart, blood vessels, lungs, and muscles to functio
at
optimum efficiency. In the past, fitness was defined as the capacity to carry out the day's activitie
without undue fatigue. However, with increased leisure time and changes in lifestyles broueht
about the Industrial Revolution, which took a large proportion of the
by
tarm life to urban areas, this definition is no
population away from
longer considered comprehensive enough.
Physical activity improves health and reduces the risk of developing several diseases like Type 2
diabetes, cancer and cardiovascular diseases.
Physical activity and exercise have immediate and
long-term health benefits. Regular activity improves the quality of life. Less active and less ft
people have a greater risk of developing high blood pressure. Lack of physical activity can add to
feelings of anxiety and depression.
Physical fitness is now defined as the body's ability to function efficiently and effectively in work
and leisure activities, not only at a set
point in time, but at various ages and stages within a person's
life cycle. The key is in finding
optimum health within the limits of one's lifestyle in order to be
able to resist diseases that occur as a result of a
arising from obesity, such as diabetes, etc.
sedentary lifestyle, like obesity and complications
Physical fitness is generally achieved through physical activity and exercise, correct nutrition.
enough rest with a good quality sleep, stress management and relaxation.
The evolution of fitness can be attributed to
survival and can be traced back to the
humanity's need for
beginning of humankind.
During the Paleolithic and Neolithic Ages, physical fitness
was all about survival. From
2500-250 B.C.E., people started
relating physical activity with physical well-being. In China,
through the philosophical teachings of
started associating certain diseases with Confucius, people
This led to the physical inactivity.
development of Kung Fu
gymnastics. During the
same
period, Yoga was developed in India. Yoga is an exercise
programme that puts emphasis on spirituality as well.
In Greece, physical
fitness was linked to
Games beauty, athleticism and physicality, thus the
born, where fitness was rewarded.
were
In the US, President
established the President's Council on Youth Dwight D. E
Fitness in 1956.
In the 19705, a fitness craze started.
Aerobics,
cycling, swimming yoga, all became popular.dancing,
walking
isometrics, stretching, jog8in and

wellness centres started Also, fitness-related businesses like

Today, physical fitness is divided into:
1. General fitness (a state of health and
well-being)
2. Specific fitness (the abilty to
pertorm specific sports or
occupational skills).
Wellness
Wellness today is a new-age indicate and of health onger enough to
at looking well-being.
1l is no lony
disease-free-now we are
peak
pertormances in all aspects of modern lite,
m e r

physical activities to excelling at mental and spiritual aspects of life. Wellness is a tprocess
active
sof

an
 Physical Fitness, Wellness & Lifestyle 25
roming aware of and
making choices towards a healthy and
dynamic process of change and growth.fulfilling
free from illness; it is life. It is more than
a
A
being
of eistence; a state characterised by health, good or satisfactory condition
happiness and prosperity.
"Wellness is a state of complete physical,
mental, and social well-being,
and not merely the absence
of disease or
infirmity."-World Health Organisation.
According to various studies, the most common health
problem often manifests in the form of lack of sleep, stres, problem in the world is depression. This
obesity and heart disease, etc. Irrespective of a poor nutrition, physical inactivity,
person's age, size,
marker of the quality of life. It shape perceived attractiveness,
it is wellness that is the ultimate or

feel, interact with others and determines how we ultimately look,

succeed in life and work.
The term wellness is
applied in many ways. Although there might be different views on
wellness encompasses, the National Wellness what
wellness, has shared many Institute, along with the help of leaders in health and
interpretatiorns and models of wellness.
Through this discussion, there appears to be a
general agreement that:
Wellness is a conscious, self-directed and
evolving process of achieving full potential;
Wellness is multidimensional and
holistic, encompassing lifestyle, mental and
and the environment; spiritual well-being
Wellness is positive and affirming.
The definition of wellness, which is six-dimensional as
Wellness Institute, is consistent with these per the National
tenets: occUPATIONAL
Wellness is an active
process through which people become aware
choices towards, a more of, and make TIC

successful existence. Six

Maintaining optimum level of wellness is of paramount
an Dimensions
of Wellness
Everything we do and every emotion we feel relates to ourimportance today.
our well-being. Also,
well-being affects our actions and emotions. It is important
to achieve for everyone
optimal wellness so that stress is diminished and risk of
illness INTELLECTUAL
goes down, leading to a more
positive future.

Lifestyle
Lifestyle is combination of motivations, needs and wants,
a
and is influenced by factors such as culture,
groups and social class. family, reference
Lifestyle is usually the people choose to live their lives.
way
Being multifactorial, itincludes the day-to-day behaviour of
a
person and relaxation and
leisure activities adopted. The
World Health
related to healthOrganisation
and
suggests that 60% of factors
Our
quality of life depend
upon the lifestyle.
lifestyle represents our attitudes, way of life, values and
of
developing a sense of self-esteem. Lifestyle includes one's world view. So, lifestyle is a method
views on politics,
Modern lifestyle has a
number of religion, health, etc.
as advantages including making our day-to-day lives easier as
saving hundreds of lives by developing
could also new medicines and
vaccines. However, modern litestye
wel
negative
prove for health-
physically, psychologically and socially.
being healthy ought to be part of everyone's overall lifestyle.
prevent chronic diseases and long-term illnesses. Feeling Leading a healthy lifestyle can tP
good about oneself and taking care ol our
edith is important for our self-esteem and self-image. There is a
antain a
healthy lifestyle by doing what is right for the body andneed to encourage everyoe
to

mind.
 Education-XI
of Physical
26 Essentials
health and well-being. Healthu
and improve people's
is o n e which helps keep include healthy eating,
physical activities
A healthy lifestyle to being healthy contribute fully to
effect. The ways allows people to
living has a lifelong management.
Good health
and stress
weight management,
work and society. and not o n problems. It
o n solutions
attitude with focus
positive
encourages a outlook and viewpoint.
A positive lifestyle includes a positive
in constant self-improvement. A positive lifestyle
helps to do better.
expecting the best, and striving greatly influence overall health
of life that can

factors are the modifiable habits and ways

Lifestyle and longevity.
and well-being, including fertility under:
as
Variables of that influence health can be categorised
lifestyle factor in lifestyle and has a direct
Diet is the greatest manageable
Diet and Body Composition: diet leads to adverse consequences like obesity and mental stress.
correlation with health. A poor contributing to an
Urban lifestyle with its o v e r u s e of
fast food leads to nutrition deficiency
disease and canceer.
increase in health hazards like heart
lifestyle. Regular exercise,coupled with a healthy
Exercise: Regular exercise is a great boon to.
thus enhancing happiness.
health but also reduces stress,
diet, only improves the quality of
not
in turn,
loss seems to be a part of the
modern lifestyle which,
Sleep: Sleep is a basic need. Sleep economical and health-related consequences.
A
leads to several adverse social, psychological,
health.
and sleep has a clear influence on mental and physical
poor lifestyle affects sleep
using and other
Substance Abuse: Addiction is a part of an unhealthy lifestyle. Smoking
social alienation, cardiovascular diseases, asthma,
substances result in problems including
of
cancer, brain injury, etc. It is
estimated that about 30% of the people between 18 and 65 years
age smoke.
self-
Medicine Abuse: Medicine abuse comprises taking unsupervised medication such as
of
treatment, sharing medicines, taking medicines without prescription, asking for prescription
too many medicines, unnecessary medication and disregard for harmful effects of drugs.
Application of Modern Technologies: Technology facilitates our lives. Its misuse, on the other
hand, can have unpleasant consequences. For example, use of computer and other electronic
devices late at night, beyond the usual sleeping hours, may affect the pattern of sleep leading
to sleeplessness. Addiction to use of mobile phones, computers and online gaming is related to

depression symptoms and is now recognised as a disease.

Recreation: Leisure activities are a must for a healthy lifestyle. Neglecting leisure can bring about
negative consequences. With disorganised planning and unhealthy leisure, people endanger
their health.
Study: Studying, writing and reading is vital to well-being. Being active at study leads to a
better physical and mental health. Prevalence of diseases like Alzheimer's, a type of dementia,
is undoubtedly lower in educated people. Being engaged in activities like reading and writing
slows down the advent of dementia.
Following a healthy lifestyle, regardless of age, has numerous health benefits. It has been proven
that it reducesthe risk of cardiovascular diseases, decreases incidence of
obesity and diabetes, the
risk of malignancy, psychiatric disorders and
cognitive dysfunction.
A
sedentary lifestyle means lifestyle a with little or no physical activity. Sedentary
among the top 10 leading causes of death and disability in the world. According to the World
lifestyle i5
Health Organisation (WHO), 60% to 85% people in the world lead a sedentary lifestyle, making it
one of the most serious public health problems today
Leading a healthier lifestyle helps in many ways. Its advantages include:
1. Reduced risk of certain cancers: Poor lifestyle contributes to increased inciden
types of cancers. An active, healthy lifestyle decreases the risk of these cancers.
 Physical Fitness, Wellness & Lufestyle 27

2. Diminished anxiety and depression are a direct result of switching to a healthier lifestyle. This
results in a more harmonious existence. Isolation from social circles makes one emotionally
weak and unstable.

3. Decreased risk of lifestyle diseases: Scientific thought labels heart disease, diabetes,
hypertension and certain cancers as lifestyle diseases. Better lifestyle means lower risk of
these diseases.
4. Lower risk of being overweight or obese: A healthy lifestyle prevents obesity and the risk
of becoming overweight. Since physical and social activities are a part of healthy lifestyle
and atention is paid to diet and nutrition, the benefit is optimum weight and right body
fat content.
5. Osteoporosis and Sarcopenia, which means a decrease in bone density and decreased skeletal
muscle mass, directly result from a poor and unhealthy lifestyle. They can be prevented by
leading an active, healthy lifestyle.
6. Better posture: Higher levels of activity and physical fitness are responsible for a good erect
posture in practitioners of a healthy lifestyle.
7. Increased self-esteem: Better lifestyle translates into increased self-esteem. When we realise
that we feel and look good, our self worth increases automatically. This leads to better
performance at work and a healthy social life.

3.2 Components of Physical Fitness and Welliness

Physical Fitness
Currently, physical fitness is based on the ability to carry out tasks without undue fatigue. It has
five main components:
1. Cardiovascular Endurance: This is the ability of the body to deliver oxygen and nutrients to
the tissues and to remove wastes over sustained periods of time. Cardiovascular endurance
can be improved through aerobic exercise; those performed at moderate intensity over a
relatively Ionger period of time such as running or playing tennis. This parameter reflects
the ability of the heart, blood vessels, lungs, and blood to deliver oxygen and nutrients to all
body cells during physical activity. To improve the cardiorespiratory endurance, try activities
such as walking, swimming, or cycling that keep your heart rate elevated at a safer level for
a sustained length of time.

Cardiovascular endurance is exemplified by jogging, cyeling and swimming. The Cooper

12-minute run is a popular maximal running test of cardiovascular fitness in which participants
try and cover as much distance as they can in 12 minutes. Participants run for 12 minutes and
the total distance covered is recorded.
 tssentials of Physical [ducation-XI

2. Muscular Strength: This is the amount of force that muscle

a can
apply in a
given contraction
Thus, strength deals with the ability of the muscles to exert force for brief
a
period of time
Weight training provides the means to develop both the strength and size of skeletal muscles
The key to making the muscles
stronger is working them against resistance, whether that
Is trom
weights or
gravity. More
weight with fewer repetitions will promote muscular
strength. Anaerobic activities such as weightlifting are good to
develop muscular strength
and endurance. Good exercises to
develop muscle strength include the bench press, leg press
or
bicep curl. The push-up test is more often used to test muscular
strength.

Muscle strength is linked to the

fast twitch fibres, and type of muscle fibre we the white fibres, also
the red fibres, also called slow possess- called
stronger the muscles. twitch fibres. More the white
3.
fibres
Muscular Endurance: Muscular
endurance is the ability of the
(contracting) over a period of time. Good muscle muscles to keep
working
continuously without fatiguing. When most endurance allows the muscles to
of things like running and cycling. The fact is,people think of muscular endurance, they think perform
activity that requires any use of muscular endurance is
and is one of the important
to almost
of physical
physical fitness and performance. strength more
any
helps develop endurance. Anaerobic Using less weight but performing more inmportant aspects
machines are used
enhance muscular
to
activities such
cycling, step machines and
as repetitions
muscular endurance. endurance. The sit-up test is most often elliptical
used to test

Muscle endurance is
fibre. structurally linked to the presence of slow
twitch muscle fibre or the red
4. Flexibility: This denotes the ability to move
motion. Flexibility may be increased joints and muscles through their
through stretching. Stretching should feel full range ot
painful. Hatha Yoga and Pilates are whole
Good flexibility in the body workouts that focus on gentle and not
joints can
flexibility and balance.
stretching individual muscles or prevent
the
injuries through all stages of life.
ability perform certain furnctional Examples
to would be
the lunge. The sit and reach test is most movements such
often used to test as
flexibility.
 Physical Fitness, Welliness & Lifestyle 29

5. Body Composition: Composition body in terms of lean mass (muscle, bone,

refers to the
ratio of fat to lean mass can be determined
vital tissue and organs) and fat mass. An optimal
is assessed using Biometric Impedance, also known
by a person's body composition. This
scanners. The body composition is
a more accurate
as Bioelectrical Impedance, with body
method of determining whether a person's weight is healthy in relation to their particular

body type.
SEE WHAT
YOU ARE

MADE OF

Protein
Minerals
Body fat mass
A pictorial representation of body composition Total body water

A person's total body weight as measured on a weighing scale may not change over time.
But the weighing scale does not assess how much is lean mass (muscle, bone, tendons and
ligaments) and how much is the fat. Body composition is important to consider for health
and managing overall weight. Athletes who have good muscles tend to have higher but
healthier weight as compared to non-athletes. To improve and optimise body composition,
all the health-related components of fitness and good nutrition are critical. It is vital to be
aware that nutrition impacts exercise, and exercise impacts nutritional needs. Learning how
to eat healthier without eliminating all the important food groups and use all the natural and
nutrient-rich foods helps in getting body composition right. The right energy thus gained
will help the body with maintenance functions, improve physical work, and help your body
rebuild and repair after a strenuous workout.

Specific Fitness Requirements

Specific or task-oriented fitness is a person's ability to perform at a specific activity with a reasonable
etticiency, as in sports or military service. Specific training can prepare either an athlete or a worker
in their
particular field or sport.
Different athletic events need different training. Understandably, the training for a 400 m sprint
needs a runner to run at high speed throughout the short distance. So, the sprinter must be trained
to Tun anaerobically throughout the race. However, for a marathon, which covers a long distance,
the athlete must be trained to work aerobically; endurance must be increased to the
maximum
Anaerobic exercise is used by athletes in non-endurance sports to build power and by bodybuilders
to build muscle mass. Athletes trained under anaerobic conditions are able to perform for short
duration but at high intensity, which lasts up to roughly two minutes. Aerobic exercise allows for
lower intensity activities to be performed for longer durations of time.
 30 Essentials of Physical Education-XI

Family Fitness
Families can stay physically fit by finding activities that everyone
in the family can take part in, such as swimming. Families often
from
go for biking or walking together. A variety of outings
hiking to skiing to skating and camping can also be popular
family activities that help the whole family lead physically fitter
lives.

Fitness for Kids

Children develop gross motor skills by using playground equipment, by learning to ride a bicycle, or
by shating. Parents contribute to their children's overall physical fitness by taking them for reguiar
check-ups. Also, parents serve as important role models to their children for physical fitness.

With childhood
obesity on the rise and excessive use of
rise to computers, mobiles and televisions givinng
sedentary lifestyle, community sports such as football,
a

excellent way to make children cricket, hockey and volleyball are an

and physically mobile and active.
Sports contributes to a child's growth
development in many ways. Being physically fit,
lead to children meeting new friends, and
developing habits that result in a lifetime of wellness. learning new skills
Senior Citizens and
Physical Fitness
Senior citizens can benefit from
such as yoga help as seniors being active in sports, like golf,
swimming and walking. Activities
prefer less strenuous activities. Since
while balancing themselves,may falls are a common cause of senior citizens face
injury. challenges

Being active can help with chronic

diabetes, osteoporosis, stroke, conditions and reduce the risk of
exists between the depression, colon cancer and obesity, high blood
pressure,
are often
physical activity level of senior citizens premature death. A direct correlation
subjectedto
feelings of depression, loss and and their mental
health. The elderly
adjustments associated with ageing. Being sadness as they face
the challenges ana
and more people age and work physically
beyond the traditional
fit can make all
the difference and as more
crucial retirement age, fitness becomes even more
Besides physical fitness, currently there is a lot of
aspects of skill-related fitness. emphasis on skill development and certan
 Physical Fitness, Wellness & Lifestyle 31
Skill-related Components of Fitness
. Reaction Time
2. Speed
3. Agility 4. Balance
5. Power 6. Hand-eye or hand-foot coordination.
1. Reaction Time: It is the amount of time taken to start a movement
once your senses signal the need to move.
People with
time can usually start quickly in track and
good reaction
in table tennis, badminton and karate.
swimming or react quickly

2 Speed: It is the ability to cover a distance in a short amount of time.

Speed is a very important factor in many sports and activities. Short
runs are used to evaluate
speed.
3. Agility:
It is the ability to
change the position of your body and to control
the movement of your whole
body. Agility is an important quality in many
sports because there is a need to change direction rapidly and always have
the body under control.

4. Balance: Balance is the

ability to keep an
upright while either
standing still or moving. Good balance is essentialposture
in many activities
like skating, surfing, skiing and gymnastics.

5. Power: It is the
ability to perform with strength at a rapid pace. Strength and
speed are both involved in power. Football players, swimmers,
discus throwers and high shot-putters
have a high degree of
jumpers are
examples of athletes who
typically
power.

6. Coordination:It is the
integration of eye, hand and foot
movements. This component is
necessary for success in such
sports baseball, volleyball, tennis, golf and basketball.
as

Total fitness can be defined

each
by how well the body performs in
one of the
not
components of
physical fitness as a whole. It is
enough to be able to bench
press your body
determine how well you can handle weight.a
also need to You
running mile, etc.
Summing Up
Physical fitness is divided into five health-related and six
skill-related components.
Health-related Skill-related
Cardiorespiratory Endurance Reaction Time
Muscular Strength
Speed
Muscular Endurance
Agility
Flexibility Balance
Body Composition Power
Coordination
 Education-Xl
Essentials of Physical
32

Components of Wellness
Dimensions of Wellness", Thic t

is the need to think

of "Eight lays
and balanced aStress
Currently, the
consensus

areas where
on

attention needs to be paid to stay healthy and achieve lanced

on eight different
linked to each other ensuring optimal wellness.
These are
complete wellness.
These areas are:

Emotional wellness helps us to be in control of our feelings as ue

1. Emotional Wellness: as
self-care and focus on our inner feelinos
helps one manage stress. Adequate relaxation, gives
lives. Coping etfectively with life and creating satis
joy and helps lead more fulfilling ying
relationships is a consequence.
2. Environmental Wellness: Being aware of our surroundings and caring for it brings joy from

with nature. Raised awareness of our surroundings

leads to a healthier livin
harmony
and working environment. Good health is thus gained by having a pleasant, stimulatine
environment that supports well-being.
3. Financial Wellness: Managing financial resources wisely brings down stress that is often a result
of inadequate income or increased expenditure after retirement, ill health or other unforesen
expenses. For college students, financial wellness is linked to good performance at study and
sport. This aspect of wellness leads to satisfaction with current and future financial situations.
4. Intellectual Wellness: This helps us tackle the changes being brought about by technology
and related advancements. Since we are now open to new ideas and thoughts, we can easily
assimilate into the progressing social structure. Also, it enables participation in social and
cultural activities. Intellectual wellness often helps in recognising creative abilities and finding
ways to expand knowledge and skills.
5. Occupational Wellness: It is the ability to achieve a balance between work and leisure time
coping with workplace stress and, in turn, building a healthy relationship with colleagues
This offers personal satisfaction and enriches life. Thus, this dimension of wellness
emphasises
the importance of getting satisfaction from enrichment
through work. Someone doing exacty
what they want to do in life and being comfortable and content with their work and leisure
plans is in a healthy state of occupational wellness.
6. Physical Wellness: A
healthy body leads to a healthy mind and work habits. Adequate
exercise,resting well and getting enough sleep as well as taking care of the diet often preve
illness and lifestyle diseases such as
obesity, diabetes and blood pressure. Taking expert ne
when needed is also an essential part of
physical wellness. Thus, we end up recognising
need for physical activity, healthy food and
sleep.
7. Social Wellness: This aspect of wellness lets us ity
we live in. We get
play a constructive role in the comm lives
respect from our peers and the society. Better family and
develop consequently. Itimately, we end up developing a sense of conn personal
nnection, belonging
and a well-developed support system.
8. Spiritual Wellness: This focuses on life
developing values that offer us a
higher purpose pe
than merely existing and leading mundane lives. Wellness in
this aspect of life helps u t0
with issues that come up in our day-to-day life. Besides
getting peace of mind, one e
be content and gains a value system that respects all. A set of that offer
values developsps
a meaning and purpose. All this leads to
expanding a sense of purpose and meaning life
It is important to see that the various concepts of wellness should include at least the followi
lea
precepts:
s e v e r a l

Holism- -Our health and well-being are the outcomes of constant interaction between
to be
of life t
natural dimensions and wellness. Each
dimension is The aim is interrelated.
necions of oneself as a whole and a complete person, living life to the fullest.
 Physical Fitness, Welliness & Lifestyle 33

Balance While acknowledging the constantly changing nature of life, we look to balance it
by giving sufficient attention to each of the dimensions. Lack of sufficient attention to any
one dimension results in less-than-optimal development as a person, and may possibly lead
to chronic unhappiness.
Self-responsibility-A healthy and positive person takes responsibility for their health and
happiness. They do not allow others to take control of their decisions. Self-responsibility
comes from self-awareness, including the process by which one becomes increasingly aware
of both the causes and consequences of one's behaviour.
Being Positive and Proactive- Wellness requires primarily positive perspectives and values
to live by. It also requires a strong sense of purpose and conscious, deliberate action.
Some tips to help achieve wellness include:
Surround yourself with
positive and supportive people.
Get rid of things and relationships that do not support you.
Have what you want AND want what you have.
Practise gratitude.
Care for your body: eat wel1, sleep well, exercise.
Know your values and live according to them.
Find activities that give you a sense of purpose and connection.

3.3 Components of Health-related Fitness

Health and fitness are interlinked and are multifaceted. The parameters that determine
health-related fitness are measured on five broad parameters. These are:
1. Cardiorespiratory Endurance 2. Muscular Strength
3. Muscular Endurance 4. Flexibility
5. Body Composition

Cardiovascular Fitness
Heart and lungs vital organs that respond the most to
are
physical activity and exercise.
Cardiovascular fitness and endurance is how
efficiently the heart, blood vessels and lungs work to
supply oxygen-rich blood to working muscles during physical activity
running, cycling or playing a sport) for a prolonged period of time or(aerobic activity like walking,
for more than 90 seconds.
Cardiovascular exercise helps strengthen your heart and
Weight maintenance, helps decrease body fat, reduces stress lungs. It contributes to weight loss and
levels and decreases daily fatigue.

ACtivities like
walking, jogging, running, cycling, swimming, aerobics, rowing, in
ng cross-country skiing and many types of dancing stair
are "pure" aerobic activities. Sports
Cer, basketball, squash and tennis may also improve your cardiovascular fitness. Other su
lat boost cardiovascular endurance include cardio machines, actvie
spinning, running, s u 6
walking, hiking and aerobics classes, dancing, cross-country
skiing and kickboxing
Muscular Strength
of arrerurnt of iorce that a is capable of
Masie th is a neassure
the muscle Resistance
raring s Led to inproxe muscde strength and ivolves the use of weights to offer resisiance.
exerting.
are made
hat the r
enhanced Our1nemuscles
acle strenehout nETyOUE
e Vnz sigrals from
ges up of fibres which tiny contracs on
SY5em conDined contraction of our muscle fibres generate
frore, wrxh enavies us to move octs arovnd us. Those who can
2ererate rAre tae thouza treir musces can move a heavier object
and rence 2re stronger. Higher the number of rnuscle fibres
one has,
iger wil b the force generated and, thus, the
stronger
Having ar fficent nervous systern canot compensate for person
lack of
usde tat are nnt strorg
enonugn This is because the nerve signals
the
activating muscls nay be eificient but as the
the rce 2enerated is iess.
muscles are weak,
mprrsing nuscular strength has many health benefits. People who
resistarc trairing regvlariy sleep better, have improved metabolic regularly exercise using
deryelopirg cardiovascular problerns and obesity. rate, and are at lower risk of
presste and the risk i developing Strength training also helps reduce high blood
Type-Il diabetes. It sharpens mental faculties as well.
Mucuiar strengtin can be
improved by lifting weights
oparisrning
*at wih s e
resst2nce training. Initially, one can
strengthening exercises such as the
ank end Side Plank. These eneTcies build a
Gne, Krich ads to a strong
geatf posture and to major
$e inprovernent. Other enercises that
Dip, Puil-ups and Air Squats. All resistance develop muscular strength include Push-ups, Bench
exercises lead to
epeially women vho want to stay slin and the improved strength. A lot of people,
trairing This is a big mistake as muscular elderly who think it is dangerous, ignore strength
fit.tsong,nuscles trarslate strength is an absolute must for who anybody aims to be
and hence into strong and healthy joints. Healthy
improve your overall health. The American Health joints will keep you more active
training at least twice a
week Association recommends strength
Aul ways
develop muscular
to
which is a sport that combinesstrength
also include Mixed
Arts Martial
elernents of boxing,
sujitsu. esd on the u e of
fists, elbows, knees and wrestling and
upper ard luwer body strength. legs, this helps build
Parksur or Free-rurning involves
maintaining a snoxth, running stride. skilfully overcoming obstacles while
The purpose of
in Parkmur is
mainly preventive. Strength brings aboutmuscular
a better
strength
ssntrol. A stronger
runner has a better chance of
sense of
avoiding injury
Gnnastics combination of athletic skills with aesthetic during Parkour run.
a
is a

drastically irmproves upper body strength and performance. Gymnastic training

pecsaliy deltoids, pectural and tricep muscles. flexibility. Gymnasts strengthen their muscles,
Sprt limbing is a form of rock
climbing in which athletes use ropes and fixed
shortr face coures. The clinbing ezperíence is bolts to sprint up
sport climbing builds all the muscle groups in the
purely focused on strength,
speed and fluidity.
muses in the back. It improves posture and muscular body, especially the deltoids and
elasticity while adding definition trapezius and tone.

Muscular Endurance
Mucular endurance is the ability of a muscle or group of muscles
to sustain repeated contractions
apainst a resistarie for an extended period of time. It is one of the components of muscular fitness
along with mucular strength and power.
 Physical Fitness, Wellness & Lifestyle 37

Body Composition
Body composition is a method of describing what the body is made up of. It includes fat, protein,
minerals and body water. It also describes weight more accurately than BMI. Body composition
analysis can accurately show changes in fat mass, muscle mass and body fat percentage.
We know that broadly, body is made up of four main components, namely muscle, fat, bone and
fluids. All are essential for our well-being but only in fixed ranges and excess or deficiency of any
of these groups is detrimental to our well-being and health.
Essentially, we can focus on body composition in two simple ways:
1. Fat Mass
This is to measure the amount of body fat we have. The body fat is necessary for the body to
function. It allows the body to store energy, protects internal organs, acts as an insulator and
regulates body temperature, amorng other things. It may not be possible to have 0% body fat, and
body fat percentage lower than 4% is generally regarded as inadequate for long-term health.
2. Fat-Free Mass (FFM)
Fat-Free Mass is all the mass in your body that is not attributed to fat. This comprises a
variety of different components-all your internal organs, skeletal muscle mass, water, etc.
Everything that is not fat is classified as Fat-Free Mass. From these two values, your body
fat percentage can be deduced by dividing your fat mass by your total body weight and
multiplying by 100. But now, we have other methods to assess the body composition.
These include:
(a) Body Mass Index: Body Mass Index, commonly known as BMI, is calculated as
weight/height'. It is also widely used as an index of relative weight. BMI used to
be a global index of nutritional status and was widely used to categorise both being
overweight and obese. But now, with the advent of better scientific methods, this
method has become less popular as it cannot distinguish between fat and lean masses
with reference to weight. Although BMI can be used for most men and women, it
may
overestimate body fat in athletes and others who have a muscular build. And it
may
underestimate body fat in older persons and others who have lost muscle.
(b) Waist Circumference: This provides a simple measure
of central body fat,
which may be more predictive of an
adverse lipid profile or insulin resistance than total fat. In
adults, waist-hip ratio is independently associated with
morbidity after adjustment for relative weight, such that the
of relative weight and body shape
use
simultaneously gives
a better estimate of risk of morbidity than either of the two.
(c) Skinfold Thickness: This is a method of predicting body
composition. Using specific calipers and pinching the skinof
the abdomen area in these calipers, we can
guess the body
fat percentage. This method is not very accurate and is out of
vogue now.

(d) Bioelectric Impedance Analysis (BIA): It measures

resistance of the body to a small electric current.
This is done using body scanners.
Standing on the
foot area of the machine and
gripping the hand-held,
portion of the machine, a small current, usually 50 hertz,
is passed. Fat is a bad conductor of this current
and the
machine uses an algorithm to calculate the fat and muscle
mass. This is one of the most scientific methods to
measure
body composition for a layman.