Physical Fitness Chapter 1 Quiz
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Questions and Answers

Appropriate ______ is necessary for the development of a healthy personality.

physical fitness

______ and abilities are necessary to make the individual's body ready for exercise.

Needs

While increasing the exercise training, the intensity and load should be increased ______ and steadily.

slowly

______ activity should be there for getting favorable changes in exercises.

<p>Physical</p> Signup and view all the answers

What do you mean by frequency of exercise?

<p>The number of exercise sessions or training that someone does in a week is called the frequency of training.</p> Signup and view all the answers

Which principles should be considered while doing exercises?

<p>When preparing an exercise program that aims for positive changes, it is essential to follow the principles of fitness. These principles help ensure a safe, effective, and sustainable fitness journey.</p> Signup and view all the answers

What should be done to improve mental health and concentration?

<p>Incorporating Yoga into your routine can improve your overall physical fitness, enhance your mental health, and improve your ability to concentrate.</p> Signup and view all the answers

For how many hours should exercise be done daily?

<p>It is recommended to exercise for at least one hour each day, including exercises ranging from medium to high intensity.</p> Signup and view all the answers

Write the names of five components of health-related physical fitness.

<p>The five components of health-related physical fitness are cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition.</p> Signup and view all the answers

Write three main parts of an exercise session.

<p>An exercise session typically consists of three parts: a warm-up, the main activity, and a cool-down.</p> Signup and view all the answers

Which exercise should be selected to improve the cardiovascular endurance in daily exercise?

<p>To prevent boredom and maximize fitness benefits, it's crucial to incorporate a variety of exercises into your daily routine. It's recommended to avoid repeating the same exercise type frequently.</p> Signup and view all the answers

Importance of fitness for healthy life.

<p>Regular physical activity or exercise is crucial for improving overall health and reducing the risk of developing chronic diseases like type 2 diabetes, cancer, and cardiovascular diseases. Furthermore, physical activity can have immediate and long-term benefits, enhancing quality of life.</p> Signup and view all the answers

Prepare your individual exercise or training program for developing physical fitness.

<p>A well-designed individual fitness program should consider personal fitness goals, incorporate a balanced routine, start gradually and progress slowly, integrate physical activity into daily life, include a variety of activities, incorporate high-intensity training, allow sufficient time for recovery, and document the program for easy reference.</p> Signup and view all the answers

The year ______ has brought about the deadly COVID-19 pandemic.

<p>2020</p> Signup and view all the answers

Any sport or fitness program requires ______ physical activity.

<p>vigorous</p> Signup and view all the answers

______ should form an integral part of daily exercise.

<p>Warm-up</p> Signup and view all the answers

After any type of exercise, ______ is a must.

<p>cool down</p> Signup and view all the answers

The muscles need more ______ during exercise.

<p>oxygen</p> Signup and view all the answers

Match the following.

<p>Corona Virus against the disease = to increase the immunity Warm up = mental preparation of sport Cooling down = to bring the tired muscle to normal Regular exercise = increase in physical ability</p> Signup and view all the answers

The body should be prepared by doing exercise.

<p>True (A)</p> Signup and view all the answers

Cooling down after exercise is not necessary to get the body back to normal.

<p>False (B)</p> Signup and view all the answers

The cholesterol level in the body gets uncontrolled due to regular exercise.

<p>False (B)</p> Signup and view all the answers

The heart beats come to normal with a cool down.

<p>True (A)</p> Signup and view all the answers

The cardiac output of a person doing regular exercise or a player is more than that of a normal person.

<p>True (A)</p> Signup and view all the answers

Write down the importance of warm up?

<p>Warm-up is crucial because it improves range of motion in joints and increases flexibility in muscles and ligaments. It helps reduce potential injuries, prepares the body for physical activity, and improves reflexes.</p> Signup and view all the answers

Why is cooling down necessary after exercise?

<p>Cooling down after exercise is essential for gradually bringing the heart rate and breathing rate back to normal. It helps reduce muscle fatigue and soreness, bringing the body's systems back to a resting state.</p> Signup and view all the answers

Write the benefits of regular exercise.

<p>Regular exercise offers numerous benefits, including weight control and maintenance, a healthy and symmetrical physique, increased physical abilities, enhanced strength and flexibility, improved functioning of various bodily systems, and overall wellness.</p> Signup and view all the answers

Why are stretching exercises necessary after exercise?

<p>Stretching exercises after exercise are important for reducing the accumulation of lactic acid, which is a byproduct of physical activity. Lactic acid buildup can cause muscle soreness and stiffness. Stretching helps reduce this discomfort and promotes muscle recovery.</p> Signup and view all the answers

What will you do to protect yourself from coronavirus?

<p>To protect yourself from coronavirus, it's important to frequently wash your hands with soap and water or use an alcohol-based hand rub. Maintain a safe distance from individuals who are coughing or sneezing, and wear a mask when physical distancing isn't possible. Avoid touching your eyes, nose, and mouth, cover your mouth and nose with your bent elbow or a tissue when coughing or sneezing, stay home if you're unwell, and seek medical attention if you experience fever, cough, or difficulty breathing.</p> Signup and view all the answers

Match the following programming languages with their primary usage.

<p>Python = General-purpose programming JavaScript = Client-side scripting for web applications SQL = Database queries CSS = Styling web pages</p> Signup and view all the answers

Intake of nutrients into the body and using it means ______.

<p>nutrition</p> Signup and view all the answers

From 1 gm of protein, ______ kcal of energy is received.

<p>4</p> Signup and view all the answers

Players performing strengthening exercises should increase proportions of ______ in their diet.

<p>carbohydrates, proteins, fats, vitamins, and minerals</p> Signup and view all the answers

A normal sedentary individual requires ______ kcal of energy daily.

<p>2500</p> Signup and view all the answers

What factor regulates body temperature?

<p>The primary factor that regulates body temperature is water.</p> Signup and view all the answers

What are the Fat-Soluble Vitamins?

<p>The fat-soluble vitamins are vitamins A, D, E, and K.</p> Signup and view all the answers

What is the energy-rich compound formed from glucose?

<p>Glycogen is the energy-rich compound formed from glucose, primarily stored in the liver and muscles as a source of readily available energy.</p> Signup and view all the answers

Which nutrient is important for stronger bones?

<p>Minerals, particularly calcium, are crucial for bone health and strength.</p> Signup and view all the answers

Write the process to prepare sports drink at home.

<p>To prepare a sports drink at home, mix one tablespoon of salt, four spoonfuls of glucose, and half a lemon in one liter of water. It is essential to ensure adequate hydration, especially when engaging in high-intensity sports or during periods of high sweating.</p> Signup and view all the answers

Write the importance of a balanced diet.

<p>A balanced diet provides crucial nutrients for overall health and well-being. It ensures that the body receives adequate calories, essential vitamins, minerals, and macronutrients for optimal physical and mental health.</p> Signup and view all the answers

On which factors does the diet of sportsmen depend?

<p>The dietary needs of athletes are tailored to their specific sport, training intensity, age, weight, and environmental factors. It's important to ensure that their diet provides the necessary nutrients for optimal performance and recovery.</p> Signup and view all the answers

Classify nutrients according to their functions.

<p>Nutrients are classified into two groups: macronutrients and micronutrients. Macronutrients include carbohydrates, proteins, and fats, which are required in larger quantities. Micronutrients include vitamins and minerals, which are necessary in smaller amounts.</p> Signup and view all the answers

What is the role of carbohydrates in the body?

<p>Carbohydrates are the body's primary energy source. They provide the energy needed for various bodily functions, including physical activity, brain function, and overall metabolism.</p> Signup and view all the answers

What is the role of protein in the body?

<p>Protein is essential for growth, repair, and maintenance of tissues, including muscles, bones, and skin. It also plays a role in hormone production and immune function.</p> Signup and view all the answers

What is the role of fats in the body?

<p>Fats are essential for energy production, insulation, protection of vital organs, hormone production, and absorption of certain vitamins. They also contribute to satiety and flavor in food.</p> Signup and view all the answers

What is the importance of minerals for the body?

<p>Minerals are essential for various bodily functions, including bone health, muscle function, nerve transmission, and immune function. They play crucial roles in growth, development, and overall well-being.</p> Signup and view all the answers

What is the importance of vitamins for the body?

<p>Vitamins are essential for various metabolic processes, including energy production, immune function, cell growth, and tissue repair. They play crucial roles in maintaining overall health and preventing various health issues.</p> Signup and view all the answers

To live a happy, energetic, and healthy life, it is necessary to have ______ and mental fitness.

<p>physical</p> Signup and view all the answers

Each individual's lifestyle is dependent on his interests and ______.

<p>thoughts</p> Signup and view all the answers

In today's modern times, daily work ______ has decreased.

<p>efforts</p> Signup and view all the answers

The ______ system's power/strength in the body helps one to face any illness.

<p>immune</p> Signup and view all the answers

It is important to recognize a ______ body as one of the human's other basic needs.

<p>healthy</p> Signup and view all the answers

Lifestyle is a special way of living daily life.

<p>True (A)</p> Signup and view all the answers

For better life, one needs to change according to the change in environment.

<p>True (A)</p> Signup and view all the answers

Good health cannot be achieved through addiction, laziness, and aimless work.

<p>True (A)</p> Signup and view all the answers

In free time, watching television is advantageous.

<p>False (B)</p> Signup and view all the answers

It is necessary to develop physical efficiency for physical fitness.

<p>True (A)</p> Signup and view all the answers

What can be done to remain active on holidays?

<p>To stay active on holidays, engage in hobbies that involve physical activity, participate in outdoor adventures, or plan trips that encourage movement. Maintaining an active lifestyle during free time helps improve overall health and well-being and prevents sedentary habits from taking over.</p> Signup and view all the answers

What should be done to develop or increase physical fitness?

<p>Developing or increasing physical fitness requires engaging in regular exercise tailored to individual preferences and abilities. It's crucial to enjoy the activities chosen and feel motivated to maintain consistency. Incorporating physical activity into daily life and seeking professional guidance if needed can help maximize results and prevent injuries.</p> Signup and view all the answers

What does it mean to know oneself?

<p>Knowing oneself involves understanding one's unique interests, strengths, weaknesses, values, and preferences. It involves being aware of one's emotional state and how it affects one's choices and lifestyle. This self-awareness helps make informed decisions about activities, hobbies, and overall life choices that align with one's true self and support overall well-being.</p> Signup and view all the answers

Which qualities are important to inculcate in a creative and active lifestyle?

<p>A creative and active lifestyle thrives on qualities like self-awareness, helpfulness, determination, vision, social awareness, planning, respecting nature, physical capability, conscious dietary choices, strong family bonds, positive character, and a positive outlook on life. It involves embracing activities that promote both physical and mental well-being.</p> Signup and view all the answers

How to make the most of your free time?

<p>Make the most of your free time by engaging in activities that bring joy and promote health. Avoid excessive screen time, unhealthy food choices, and prolonged periods of inactivity. Instead, embrace activities that encourage physical activity, creativity, connection with nature, and meaningful experiences. This helps maintain a balanced and fulfilling life.</p> Signup and view all the answers

What do you miss the most in this lockdown?

<p>Many people miss social interaction, engaging in sports, and enjoying meals and activities with friends. The lockdown has restricted these activities, highlighting the importance of social connection, physical activity, and enjoying shared experiences for overall well-being.</p> Signup and view all the answers

Who is the first person to wish you every year? Is there a ritual you have for this special day?

<p>Many individuals start their birthday with a wish from loved ones or a traditional greeting. These rituals can be a special way to mark the occasion and acknowledge the importance of those closest to them.</p> Signup and view all the answers

How did you celebrate your birthday on the day India won the final in Sharjah?

<p>Winning a significant sporting event can be a cause for great celebration. Victories often lead to shared joy and gatherings to mark the achievement. These moments can be a source of great pride and create lasting memories.</p> Signup and view all the answers

What has been the most memorable or embarrassing birthday celebration?

<p>Birthday celebrations can create memorable, sometimes funny, and even awkward moments. Shared experiences, especially those involving public recognition or unexpected events, can leave a lasting impression.</p> Signup and view all the answers

Have you tried any new recipes in this lockdown?

<p>Lockdown has led many to try new recipes, as they find themselves with more time at home. Cooking can be a fun and creative outlet, allowing individuals to explore different cuisines and culinary skills.</p> Signup and view all the answers

Does the IPL season being away from cricket practice affect players' games?

<p>While a break from practice can potentially affect players' initial performance, it can also be an opportunity to rest and recover. As players re-engage, their rhythm and performance often return, particularly when a solid foundation of fitness and training is already in place.</p> Signup and view all the answers

What is the objective of the Shiv Chhatrapati State Sports Life Time achievement award?

<p>The objective of this award is to recognize individuals who made significant contributions to sports in Maharashtra. This includes athletes, coaches, organizers, and others who have dedicated their lives to promoting and developing sports in the state.</p> Signup and view all the answers

Who is awarded the Dhyanchand Life Time Achievement Award?

<p>Players who have made a significant and lasting impact on the field of sports, even after retirement, deserve this award. They are recognized for their dedication to promoting sports and their contributions to the overall development of sports in the country.</p> Signup and view all the answers

What is the nature of the Shiv Chhatrapati State Sports Award given to the players?

<p>The Shiv Chhatrapati State Sports Award is a prestigious recognition for athletes' achievements. It comes with a memento, a certificate, a blazer, and a cash prize of one lakh rupees. It's a testament to their talent, dedication, and contributions to the field of sports.</p> Signup and view all the answers

What competitions are organized by the District Sports Office?

<p>District Sports Offices often organize various competitions, including school-level tournaments, Khelo India competitions, indigenous games festivals, and women's sports competitions. This helps promote participation in sports at the local level and encourage diverse groups to engage.</p> Signup and view all the answers

What are the various awards in the sports field given by the Maharashtra Government?

<p>The Maharashtra Government awards individuals who have made significant contributions to the sports field in the state. This includes awards for Best Sports Coach, Women's Sports Coach, Player, Special Abled Player, Lifetime Achievement, and Adventure Sports achievement. It's a recognition of their dedication and hard work in promoting sports in the state.</p> Signup and view all the answers

What are the various awards in the sports field given by the Central Government?

<p>The Central Government recognizes exceptional contributions to the sports field with prestigious awards, including the Dhyanchand Lifetime Achievement Award for outstanding contributions in the sports field and the Rajiv Gandhi Khel Ratna Award for the highest achievement in sports.</p> Signup and view all the answers

What are the facilities provided by the government for Olympians in Shooting?

<p>The government provides support for shooters, including procuring ammunition for them to train at their own home ranges due to the COVID-19 pandemic. It also supports them by sanctioning equipment and training requirements.</p> Signup and view all the answers

What are the facilities provided by the government for Olympians in Badminton?

<p>The government supports badminton players by sanctioning their participation in international tournaments, like the Danish Open Super 750 and the SaarLorLux Open. It also supports their training in Denmark, ensuring that they receive high-quality training from experienced coaches.</p> Signup and view all the answers

Flashcards

Physical Fitness

The ability to perform daily activities without undue fatigue and with enough energy left over to enjoy leisure time and meet unexpected demands.

Needs and Abilities

The specific needs and abilities of an individual that influence their workout routine.

Individualization

The principle that training should be tailored to the specific needs and goals of the individual.

Specificity

The principle that training should focus on the specific physical demands of the activity you want to improve.

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Overload

Gradually increasing the intensity, duration, or frequency of your workouts to challenge your body and promote adaptation.

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Warm-up

A brief period of light physical activity, done before exercise, to prepare the body for more vigorous activity.

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Cool-down

A period of light physical activity, done after exercise, to help the body recover and prevent injury.

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Oxygen

A vital element for muscle function, which is increased during exercise.

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Mental Preparation

The process of preparing the mind and body for physical activity.

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Bringing Tired Muscles Back to Normal

The process of helping the body return to its normal resting state after exercise, reducing muscle soreness and promoting recovery.

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Preparing for Exercise

The body should be prepared for exercise through a warm-up.

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Cooling Down after Exercise

Cooling down after exercise is essential for bringing the body back to its normal resting state.

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Heart Rate During Cool-down

Heart rate returns to normal during a cool-down.

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Active Lifestyle

The state of being physically active and engaging in activities that promote physical and mental well-being.

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Nutrition

The process of taking in nutrients and using them for growth, maintenance, and repair of the body.

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Energy-Rich Compound

A type of food that provides energy to the body.

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Protein

A type of food that provides building blocks for the body's tissues.

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Fat Soluble Vitamins

A type of food that provides energy and helps with various body functions.

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Water

A type of food that provides energy and helps with various body functions.

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Origin of Yoga

The practice of yoga originated in Sanskrit culture.

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Tapas

To increase one's physical, mental, and intellectual fire.

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Swadhyaya

The study of oneself by self.

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Asteya

The principle of non-stealing.

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Benefits of Yoga

The benefits of yoga include peace of mind and improved concentration.

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Dronacharya Award

A type of award given to coaches in India.

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Shiv Chhatrapati State Sports Award

The Shiv Chhatrapati State Sports Award is awarded to athletes in Maharashtra after they receive the Arjuna award.

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Jijamata Award

The Jijamata Award is awarded to women sports coaches in Maharashtra who have contributed significantly to the development of players.

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Arjuna Award

A type of award given to athletes in India for outstanding performance.

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Dhyanchand Lifetime Achievement Award

The Dhyanchand Lifetime Achievement Award is given to athletes for their outstanding contributions to Indian sports throughout their careers.

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Rajiv Gandhi Khel Ratna Award

The Rajiv Gandhi Khel Ratna Award is the highest sporting honor in India, awarded for outstanding achievements in sports.

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Khelo India District Level Sports Competition

A type of competition held in India to promote sports at the district level.

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Study Notes

Chapter 1. Physical Fitness

  • Appropriate physical fitness is essential for healthy personality development
  • Needs and abilities are necessary to prepare the body for exercise
  • Exercise training should increase intensity and load gradually and steadily
  • Physical activity is necessary for favorable changes in exercise

Q.2. Answer in One Sentence

  • Frequency of exercise: The number of training sessions per week
  • Principles for exercises: Individualization, Specificity, Overload should be considered while planning exercise programs
  • Mental health & concentration: Yoga improves mental health and concentration, increasing physical fitness
  • Exercise duration: At least one hour of exercise daily, with medium to high intensity exercises

Q.3. Answer in Brief

  • Five components of health-related physical fitness: Cardiovascular Endurance, Muscular Strength, Muscular Endurance, Flexibility, Body Composition

Chapter 2. Exercise: The Scientific View

  • 2020 brought the deadly COVID-19 pandemic
  • Any sport or fitness program needs vigorous physical activity
  • Warm-up should be an integral part of exercise
  • Cooling down is necessary after exercise

Truths and Falsehoods in Exercise

  • The body needs to be prepared before exercise
  • Cooling down after exercise is essential to return the body to normal
  • Exercise does not uncontrollably raise cholesterol levels
  • The heart beats return to normal during cooling down
  • Athletes and players are more physically capable than normal people

Importance of Warm-up

  • Improves range of motion in joints and muscle flexibility
  • Reduces risk of injuries
  • Improves reflexes
  • Prepares individuals psychologically for physical activity

Importance of Cooling Down

  • Gradually brings the heart rate to normal levels
  • Reduces fatigue in muscles
  • Returns various body systems to normal

Benefits of Regular Exercise

  • Controls and maintains weight
  • Maintains a healthy and symmetric physique
  • Increases physical abilities
  • Increases flexibility and strength

Importance of Stretching Exercises after Exercise

  • Decreases the accumulation of lactic acid (a by-product of exercise)
  • Prevents muscle pain and stiffness
  • Prevents possible injury

Ways to Protect from Coronavirus

  • Regularly wash hands with soap and water or hand sanitizer
  • Maintain safe distance from people who are coughing or sneezing
  • Wear a mask where physical distancing is not possible

Chapter 3. Study of Yoga

  • Yoga originated in Sanskrit culture
  • Dharana, Dhyana, and Samadhi are three limbs of Ashtanga
  • Swadhyaya is the study of oneself
  • Aasanas are the postures that bring stability and happiness to the body and mind

Truths and Falsehoods in Yoga

  • The digestive system's primary function is not oxygen consumption

  • Asteya means not to steal

  • Asanas improve health and rejuvenate the body and mind

  • Yoga is derived from the Sanskrit word "Yuj"

  • Dhyana is sustaining concentration of mind on a single object

  • The 5 limbs of Bhairanga Yoga are: Yama, Niyama, Asana, Pranayama, Pratyahara

What is Pranayama?

  • 'Prana' means breath, respiration, life-force,
  • 'Ayama' means to extend or increase the length/duration of the breath
  • Regulation of breathing is part of this process

Benefits of Yoga Study

  • Improves functions of internal organs
  • Increases immunity
  • Improves blood circulation
  • Increases flexibility and agility
  • Increases enthusiasm for work
  • Reduces fatigue
  • Brings mental peace
  • Improves concentration
  • Improves body posture

Chapter 4. Diet

  • Intake of nutrients and their utilization is nutrition
  • 1 gram of protein provides 4 kcal of energy
  • Athletes should increase their intake of nutrients to strengthen their bodies

Nutrient Classification

  • Carbohydrates, proteins, and fats are macro-nutrients (needed in larger quantities)
  • Vitamins and minerals are micro-nutrients (needed in smaller quantities)

Carbohydrates

  • Crucial for energy supply to the body
  • 1 gram of carbohydrates provides 4 kilocalories
  • The body needs an intake of 55-60% of energy from carbohydrates

Protein

  • Essential for growth, repair, and maintenance of body tissues
  • Provides 1 gram of protein provides 4 kilocalories of energy
  • Intake of 15% of total energy should come from protein sources

Fats

  • Vital for energy production, controlling body temperature, and lubrication of joints
  • 1 gram of fat provides 9 kilocalories of energy
  • Intake of 25-30% of total energy should be from fats

Importance of a Balanced Diet

  • Provides daily caloric needs for the body
  • Has a positive effect on physical and mental health
  • Strengthens ability to work & immunity.
  • Diet of sportsperson depends upon the sport, weight, age, training level and environment

Chapter 5. Active Lifestyle

  • A healthy life necessitates physical and mental fitness
  • Individual lifestyles depend on personal interests and thoughts
  • Modern times have seen a decrease in daily work efforts
  • Immune system strength is vital to face sickness

Truths and Falsehoods in Active Lifestyle

  • Lifestyle is a way of daily life
  • One needs to adapt to the environment to improve life quality
  • Health is not achievable through addiction, laziness or aimless work
  • Watching television in free time is not beneficial
  • Physical training/fitness is essential to improve physical efficiency

How to Remain Active on Holidays

  • Develop hobbies
  • Go on trips
  • Involve in camps
  • Do active work, like cleaning the house
  • Maintain a planned daily routine

How to Develop or Enhance Physical Fitness

  • Exercise regularly
  • Tailor exercises to age and preferences
  • Make sure the exercises are properly done
  • Test and observe fitness capacities

Chapter 6. Motivational Stories

  • Interviews of players, coaches, trainers or sports managers
  • Sharing stories and experiences of people’s difficulties and wins

Chapter 7. Sports Awards

  • Shiv Chhatrapati State Sports Award (Player)
  • Shiv Chhatrapati Sports Lifetime Award
  • Bharat Ratna Award
  • Dronacharya Award
  • Arjuna Award
  • National Sports Motivation Award
  • Padma Award.
  • Winners of awards are acknowledged based on their outstanding performances in sports
  • Award given by central government, the state, or individuals for achievement in sports

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Description

This quiz covers essential concepts of physical fitness, focusing on the importance of exercise for personality development and overall health. It highlights the principles of effective exercise planning, including frequency, duration, and mental health benefits associated with physical fitness. Additionally, it addresses the five key components of health-related physical fitness.

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