NCERT Textbook: Physical Fitness | Health and Physical Education for Class 9 PDF Download

 Page 1


4.1 IntroductIon Physical fitness is one of the core preconditions of health. We 
cannot imagine a person to be healthy without being physically 
fit. Physical fitness, therefore needs to be appreciated in full 
measure. The common perception of physical fitness is the 
absence of ailment. If individual is not suffering from any 
perceptible disease, then he is considered physically fit. Is it 
true? Another significant issue is whether there is a universal 
condition of physical fitness which is uniformly applicable to 
all. It is not so. Physical fitness of young people is different 
from that of the aged. The physical fitness of a sports person 
is different from that of the persons working in army factory 
or a layman. In fact, physical fitness means different things to 
different people. In this lesson, let us discuss various aspects 
of physical fitness.
4.2 PhysIcal FItness and Its ImPortance In earlier classes, physical fitness has been defined as the 
capacity of a person to carry out the daily activities without 
undue fatigue. Physical fitness is considered as a measure of 
the body’s ability to function efficiently and effectively during 
work and leisure activities. In order to remain physically fit 
and healthy, we need to engage ourselves in physical activities 
and take measures for physically fit.
Physical fitness is an important area of discussion as the 
number of childrens becoming obese. The normal physical 
activities, which were done in earlier times both at home and 
outside as part of day-to-day routine have reduced due to 
development of science and technology. The work that was 
done manually is now being carried out by machines. The 
use of automated equipment such as automatic machines, 
remotes, mobiles and changes in lifestyles affect health and 
physical fitness. It has become a matter of deep thinking  for 
all of us. 
Now a days we find increased marketing of packaged food 
and diet for physical fitness. Many such health products now 
are advertised on TV and radio, and in newspapers, booklets  
and magazine. It is important for all of us to understand that 
physical fitness cannot be achieved without doing physical 
exercise regularly. We should not resort to any shortcut that 
Physical Fitness
Box 4.1
Physical fitness is 
the body’s ability to 
function efficiently 
and effectively in 
work and leisure 
activities. Optimum 
efficiency is the key 
to physical fitness.
4
Page 2


4.1 IntroductIon Physical fitness is one of the core preconditions of health. We 
cannot imagine a person to be healthy without being physically 
fit. Physical fitness, therefore needs to be appreciated in full 
measure. The common perception of physical fitness is the 
absence of ailment. If individual is not suffering from any 
perceptible disease, then he is considered physically fit. Is it 
true? Another significant issue is whether there is a universal 
condition of physical fitness which is uniformly applicable to 
all. It is not so. Physical fitness of young people is different 
from that of the aged. The physical fitness of a sports person 
is different from that of the persons working in army factory 
or a layman. In fact, physical fitness means different things to 
different people. In this lesson, let us discuss various aspects 
of physical fitness.
4.2 PhysIcal FItness and Its ImPortance In earlier classes, physical fitness has been defined as the 
capacity of a person to carry out the daily activities without 
undue fatigue. Physical fitness is considered as a measure of 
the body’s ability to function efficiently and effectively during 
work and leisure activities. In order to remain physically fit 
and healthy, we need to engage ourselves in physical activities 
and take measures for physically fit.
Physical fitness is an important area of discussion as the 
number of childrens becoming obese. The normal physical 
activities, which were done in earlier times both at home and 
outside as part of day-to-day routine have reduced due to 
development of science and technology. The work that was 
done manually is now being carried out by machines. The 
use of automated equipment such as automatic machines, 
remotes, mobiles and changes in lifestyles affect health and 
physical fitness. It has become a matter of deep thinking  for 
all of us. 
Now a days we find increased marketing of packaged food 
and diet for physical fitness. Many such health products now 
are advertised on TV and radio, and in newspapers, booklets  
and magazine. It is important for all of us to understand that 
physical fitness cannot be achieved without doing physical 
exercise regularly. We should not resort to any shortcut that 
Physical Fitness
Box 4.1
Physical fitness is 
the body’s ability to 
function efficiently 
and effectively in 
work and leisure 
activities. Optimum 
efficiency is the key 
to physical fitness.
4
Physical Fitness 
is frequently advertised in the media these 
days to achieve fitness or maintain balance 
in life style. Moreover, these products may 
have side effects in our daily life.
4.3 n eed oF PhysIcal FItness and 
Well -BeIng 
As discussed in the first chapter on Health 
and Diseases, the benefits of being physically 
fit for the individual are manifold. The 
quality of life of an individual improves when 
he/she consciously adopts healthy lifestyle 
which promotes physical fitness as follows:
4.3.1 Physical fitness
•	 improves the functioning of heart and lungs by increasing 
the availability of oxygen to all tissues and organs in the 
body system;
•	 improves muscle tone;
•	 promotes the development of good posture, proportionate 
figure, and thereby positive body image and physical 
appearance;
•	 ensures quick recovery after injury and illness;
•	 decreases the risk of cardio-vascular disease; (like Heart 
attact, Asthma etc.)
•	 reduces and controls undesirable body fat. When the 
individual does excercise, takes proper diet that also 
fulfils nutritional requirement, it helps maintain ideal 
body weight;
•	 increases energy level of a person; 
•	 improves the mood by reducing depression and anxiety;
•	 postpones fatigue and reduces recovery time after 
vigorous activity; and
•	 helps people to meet challenges of life, makes them self-
confident and delays the ageing process.
Being physically fit is important for all the age groups. To 
live better life to the fullest and enjoy all the opportunities, one 
try to be physically fit. 
Physical fitness is essential for each and every individual at 
all stages of life. To achieve fitness, various modes and methods 
are available. Before adopting such methods, warming up 
before activities and cooling down after activities are essential 
to minimise any risk of injuries of an every individual.
4.4 c omPonents oF PhysIcal FItness Physical fitness can be classified into health realted fitness 
and skill-related fitness. The health-related components are: 
a ctIvIty 4.1
Collect information from people of 
different age groups living in  your 
home and neighbourhood about their 
physical activities that they performed 
regularly.
Inquiry and record from them, what do 
they understand by physical fitness.
Analyse their relationship of physical 
activities and physical fitness.
Page 3


4.1 IntroductIon Physical fitness is one of the core preconditions of health. We 
cannot imagine a person to be healthy without being physically 
fit. Physical fitness, therefore needs to be appreciated in full 
measure. The common perception of physical fitness is the 
absence of ailment. If individual is not suffering from any 
perceptible disease, then he is considered physically fit. Is it 
true? Another significant issue is whether there is a universal 
condition of physical fitness which is uniformly applicable to 
all. It is not so. Physical fitness of young people is different 
from that of the aged. The physical fitness of a sports person 
is different from that of the persons working in army factory 
or a layman. In fact, physical fitness means different things to 
different people. In this lesson, let us discuss various aspects 
of physical fitness.
4.2 PhysIcal FItness and Its ImPortance In earlier classes, physical fitness has been defined as the 
capacity of a person to carry out the daily activities without 
undue fatigue. Physical fitness is considered as a measure of 
the body’s ability to function efficiently and effectively during 
work and leisure activities. In order to remain physically fit 
and healthy, we need to engage ourselves in physical activities 
and take measures for physically fit.
Physical fitness is an important area of discussion as the 
number of childrens becoming obese. The normal physical 
activities, which were done in earlier times both at home and 
outside as part of day-to-day routine have reduced due to 
development of science and technology. The work that was 
done manually is now being carried out by machines. The 
use of automated equipment such as automatic machines, 
remotes, mobiles and changes in lifestyles affect health and 
physical fitness. It has become a matter of deep thinking  for 
all of us. 
Now a days we find increased marketing of packaged food 
and diet for physical fitness. Many such health products now 
are advertised on TV and radio, and in newspapers, booklets  
and magazine. It is important for all of us to understand that 
physical fitness cannot be achieved without doing physical 
exercise regularly. We should not resort to any shortcut that 
Physical Fitness
Box 4.1
Physical fitness is 
the body’s ability to 
function efficiently 
and effectively in 
work and leisure 
activities. Optimum 
efficiency is the key 
to physical fitness.
4
Physical Fitness 
is frequently advertised in the media these 
days to achieve fitness or maintain balance 
in life style. Moreover, these products may 
have side effects in our daily life.
4.3 n eed oF PhysIcal FItness and 
Well -BeIng 
As discussed in the first chapter on Health 
and Diseases, the benefits of being physically 
fit for the individual are manifold. The 
quality of life of an individual improves when 
he/she consciously adopts healthy lifestyle 
which promotes physical fitness as follows:
4.3.1 Physical fitness
•	 improves the functioning of heart and lungs by increasing 
the availability of oxygen to all tissues and organs in the 
body system;
•	 improves muscle tone;
•	 promotes the development of good posture, proportionate 
figure, and thereby positive body image and physical 
appearance;
•	 ensures quick recovery after injury and illness;
•	 decreases the risk of cardio-vascular disease; (like Heart 
attact, Asthma etc.)
•	 reduces and controls undesirable body fat. When the 
individual does excercise, takes proper diet that also 
fulfils nutritional requirement, it helps maintain ideal 
body weight;
•	 increases energy level of a person; 
•	 improves the mood by reducing depression and anxiety;
•	 postpones fatigue and reduces recovery time after 
vigorous activity; and
•	 helps people to meet challenges of life, makes them self-
confident and delays the ageing process.
Being physically fit is important for all the age groups. To 
live better life to the fullest and enjoy all the opportunities, one 
try to be physically fit. 
Physical fitness is essential for each and every individual at 
all stages of life. To achieve fitness, various modes and methods 
are available. Before adopting such methods, warming up 
before activities and cooling down after activities are essential 
to minimise any risk of injuries of an every individual.
4.4 c omPonents oF PhysIcal FItness Physical fitness can be classified into health realted fitness 
and skill-related fitness. The health-related components are: 
a ctIvIty 4.1
Collect information from people of 
different age groups living in  your 
home and neighbourhood about their 
physical activities that they performed 
regularly.
Inquiry and record from them, what do 
they understand by physical fitness.
Analyse their relationship of physical 
activities and physical fitness.
 Health and Physical Education — Class IX
(i) Cardiovascular Fitness, (ii) Muscular Strength, (iii) Muscular 
Endurance, (iv) Body Composition and (v) Flexibility. The skill-
Related Fitness Components are: (i) Agility, (ii) Balance, (iii) Neuro 
Muscular Adaptations and Coordinative abilities, (iv) Speed,  
(v) Strength, and (vi) Reaction Time.
4.4.1 Components of Health Related Fitness 
Cardio-respiratory Endurance: Cardio-respiratory 
endurance reflects the ability of the body’s circulatory and 
respiratory systems to supply fuel during sustained physical 
activity. To improve your cardio-respiratory endurance, try 
activities that keep your heart rate elevated at a safe level for 
a sustained length of time such as walking, running, jogging, 
swimming,  bicycling etc. The activity you choose need not 
be strenuous enough to improve your cardio-respiratory 
endurance. Start slowly with an activity you enjoy, and 
gradually work up increase to a more intense pace.
Muscular Strength is the amount of force applied on 
muscle or muscle groups, is able to exert for one maximal 
effort (contraction).The key to making your muscles stronger is 
working them against resistance, whether that be from weights 
or gravity. If you want to gain muscle strength, try excercises 
such as lifting weights (under proper supervision).
Muscular Endurance is the ability of a muscle or muscle 
group to exert force against a submaximal load for a given 
length of time (or number of repetition) before fatiguing to the 
point of failure.
Body Composition refers to the proportion of team body 
mass to body fat, it includes amount of muscle, fat, bone, and 
other vital parts of the body. Body composition is important to 
be considered for health and managing the body fat. 
Flexibility is the range of motion around a joint. Good 
flexibility in the joints can help prevent injuries through all 
stages of life. If you want to improve your flexibility, try yoga, 
gymnastics and basic stretching exercise programme.
4.4.2 Components of Skill-related Fitness
Agility is the ability to change and control the direction 
and position of the body while maintaining a constant, rapid 
motion. For example changing directions to hit a tennis ball. 
Balance is the ability to control or stabilise the body when 
a person is standing still or moving. For example, handstand 
in gymnastics. 
Coordination is the ability to use the senses together 
with body parts during movement. For example, dribbling a 
basketball. Using hands and eyes together is called hand-eye 
coordination. 
Box 4.2
Body Mass Index 
(BMI)
It is an estimate 
of an individual’s 
relative body fat. 
It is calculated by 
measuring his/her 
height and weight 
using the formula; 
body weight in kgs/
height in metre 
squared (m)
2
.
Page 4


4.1 IntroductIon Physical fitness is one of the core preconditions of health. We 
cannot imagine a person to be healthy without being physically 
fit. Physical fitness, therefore needs to be appreciated in full 
measure. The common perception of physical fitness is the 
absence of ailment. If individual is not suffering from any 
perceptible disease, then he is considered physically fit. Is it 
true? Another significant issue is whether there is a universal 
condition of physical fitness which is uniformly applicable to 
all. It is not so. Physical fitness of young people is different 
from that of the aged. The physical fitness of a sports person 
is different from that of the persons working in army factory 
or a layman. In fact, physical fitness means different things to 
different people. In this lesson, let us discuss various aspects 
of physical fitness.
4.2 PhysIcal FItness and Its ImPortance In earlier classes, physical fitness has been defined as the 
capacity of a person to carry out the daily activities without 
undue fatigue. Physical fitness is considered as a measure of 
the body’s ability to function efficiently and effectively during 
work and leisure activities. In order to remain physically fit 
and healthy, we need to engage ourselves in physical activities 
and take measures for physically fit.
Physical fitness is an important area of discussion as the 
number of childrens becoming obese. The normal physical 
activities, which were done in earlier times both at home and 
outside as part of day-to-day routine have reduced due to 
development of science and technology. The work that was 
done manually is now being carried out by machines. The 
use of automated equipment such as automatic machines, 
remotes, mobiles and changes in lifestyles affect health and 
physical fitness. It has become a matter of deep thinking  for 
all of us. 
Now a days we find increased marketing of packaged food 
and diet for physical fitness. Many such health products now 
are advertised on TV and radio, and in newspapers, booklets  
and magazine. It is important for all of us to understand that 
physical fitness cannot be achieved without doing physical 
exercise regularly. We should not resort to any shortcut that 
Physical Fitness
Box 4.1
Physical fitness is 
the body’s ability to 
function efficiently 
and effectively in 
work and leisure 
activities. Optimum 
efficiency is the key 
to physical fitness.
4
Physical Fitness 
is frequently advertised in the media these 
days to achieve fitness or maintain balance 
in life style. Moreover, these products may 
have side effects in our daily life.
4.3 n eed oF PhysIcal FItness and 
Well -BeIng 
As discussed in the first chapter on Health 
and Diseases, the benefits of being physically 
fit for the individual are manifold. The 
quality of life of an individual improves when 
he/she consciously adopts healthy lifestyle 
which promotes physical fitness as follows:
4.3.1 Physical fitness
•	 improves the functioning of heart and lungs by increasing 
the availability of oxygen to all tissues and organs in the 
body system;
•	 improves muscle tone;
•	 promotes the development of good posture, proportionate 
figure, and thereby positive body image and physical 
appearance;
•	 ensures quick recovery after injury and illness;
•	 decreases the risk of cardio-vascular disease; (like Heart 
attact, Asthma etc.)
•	 reduces and controls undesirable body fat. When the 
individual does excercise, takes proper diet that also 
fulfils nutritional requirement, it helps maintain ideal 
body weight;
•	 increases energy level of a person; 
•	 improves the mood by reducing depression and anxiety;
•	 postpones fatigue and reduces recovery time after 
vigorous activity; and
•	 helps people to meet challenges of life, makes them self-
confident and delays the ageing process.
Being physically fit is important for all the age groups. To 
live better life to the fullest and enjoy all the opportunities, one 
try to be physically fit. 
Physical fitness is essential for each and every individual at 
all stages of life. To achieve fitness, various modes and methods 
are available. Before adopting such methods, warming up 
before activities and cooling down after activities are essential 
to minimise any risk of injuries of an every individual.
4.4 c omPonents oF PhysIcal FItness Physical fitness can be classified into health realted fitness 
and skill-related fitness. The health-related components are: 
a ctIvIty 4.1
Collect information from people of 
different age groups living in  your 
home and neighbourhood about their 
physical activities that they performed 
regularly.
Inquiry and record from them, what do 
they understand by physical fitness.
Analyse their relationship of physical 
activities and physical fitness.
 Health and Physical Education — Class IX
(i) Cardiovascular Fitness, (ii) Muscular Strength, (iii) Muscular 
Endurance, (iv) Body Composition and (v) Flexibility. The skill-
Related Fitness Components are: (i) Agility, (ii) Balance, (iii) Neuro 
Muscular Adaptations and Coordinative abilities, (iv) Speed,  
(v) Strength, and (vi) Reaction Time.
4.4.1 Components of Health Related Fitness 
Cardio-respiratory Endurance: Cardio-respiratory 
endurance reflects the ability of the body’s circulatory and 
respiratory systems to supply fuel during sustained physical 
activity. To improve your cardio-respiratory endurance, try 
activities that keep your heart rate elevated at a safe level for 
a sustained length of time such as walking, running, jogging, 
swimming,  bicycling etc. The activity you choose need not 
be strenuous enough to improve your cardio-respiratory 
endurance. Start slowly with an activity you enjoy, and 
gradually work up increase to a more intense pace.
Muscular Strength is the amount of force applied on 
muscle or muscle groups, is able to exert for one maximal 
effort (contraction).The key to making your muscles stronger is 
working them against resistance, whether that be from weights 
or gravity. If you want to gain muscle strength, try excercises 
such as lifting weights (under proper supervision).
Muscular Endurance is the ability of a muscle or muscle 
group to exert force against a submaximal load for a given 
length of time (or number of repetition) before fatiguing to the 
point of failure.
Body Composition refers to the proportion of team body 
mass to body fat, it includes amount of muscle, fat, bone, and 
other vital parts of the body. Body composition is important to 
be considered for health and managing the body fat. 
Flexibility is the range of motion around a joint. Good 
flexibility in the joints can help prevent injuries through all 
stages of life. If you want to improve your flexibility, try yoga, 
gymnastics and basic stretching exercise programme.
4.4.2 Components of Skill-related Fitness
Agility is the ability to change and control the direction 
and position of the body while maintaining a constant, rapid 
motion. For example changing directions to hit a tennis ball. 
Balance is the ability to control or stabilise the body when 
a person is standing still or moving. For example, handstand 
in gymnastics. 
Coordination is the ability to use the senses together 
with body parts during movement. For example, dribbling a 
basketball. Using hands and eyes together is called hand-eye 
coordination. 
Box 4.2
Body Mass Index 
(BMI)
It is an estimate 
of an individual’s 
relative body fat. 
It is calculated by 
measuring his/her 
height and weight 
using the formula; 
body weight in kgs/
height in metre 
squared (m)
2
.
Physical Fitness 
Speed is the ability to move your body or parts of your 
body swiftly. Many sports rely on speed to gain advantage over 
opponents. For example, a Basketball player making a fast 
break to perform a lay-up, a tennis player moving forward to 
get to a drop shot, a football player running the defense to 
receive a pass.
Power is the ability to move the body parts swiftly 
while applying the maximum force of the muscles. Power 
is a combination of both speed and muscular strength. For 
example, volleyball players lifting up to the net and lifting their 
bodies high into the air. 
Reaction Time is the ability to reach or respond quickly 
to what you hear, see or feel. For example, an athlete quickly 
coming off the blocks early in a swimming or track event, or 
stealing a base in baseball. 
4.5 a ctIvItIes For d eveloPIng PhysIcal FItness The type of activities that may be useful to different aspects of 
fitness are aerobic and anaerobic. These are as follow:
(a) Aerobic Activity
Aerobic Exercise: any physical activity that requires increased 
oxygen is an Aerobic exercise. Aerobic activity or exercise is 
therefore the same as cardiovascular exercise as it
•	 increases cardiac capacity
•	 strengthens the heart and lungs
Aerobic fitness is the capacity of an individual to sustain 
exercise for a prolonged period of time, for example jogging for 
more than 15 minutes, cycling and calisthenics etc.
a ctIvIty 4.2
Find out your BMI
Take your body weight in kgs and height in metres. Divide your weight by the square 
of height to obtain your BMI.  
Using the following norms, ascertain where you stand.
                         weight in kgs
                    ——————————
                     
Height in metres
2
Below 18.5 kg/m
2
 - Underweight
Between 18.6 kg/m
2
 and 23 kg./m
2
 - Normal
Between 23.1 kg/m
2
 and 30 kg./m
2
 - Overweight 
30 kg/m
2
 - obese
Also select randomly five students of your class and calculate their BMI.
Source: www.360living.in/article/body-mass-index-bmi.
The Indian health ministry has set new diagnostic cut-off for the body mass index as 23 as opposed to 25 
globally, makes healths norms tighter.
Page 5


4.1 IntroductIon Physical fitness is one of the core preconditions of health. We 
cannot imagine a person to be healthy without being physically 
fit. Physical fitness, therefore needs to be appreciated in full 
measure. The common perception of physical fitness is the 
absence of ailment. If individual is not suffering from any 
perceptible disease, then he is considered physically fit. Is it 
true? Another significant issue is whether there is a universal 
condition of physical fitness which is uniformly applicable to 
all. It is not so. Physical fitness of young people is different 
from that of the aged. The physical fitness of a sports person 
is different from that of the persons working in army factory 
or a layman. In fact, physical fitness means different things to 
different people. In this lesson, let us discuss various aspects 
of physical fitness.
4.2 PhysIcal FItness and Its ImPortance In earlier classes, physical fitness has been defined as the 
capacity of a person to carry out the daily activities without 
undue fatigue. Physical fitness is considered as a measure of 
the body’s ability to function efficiently and effectively during 
work and leisure activities. In order to remain physically fit 
and healthy, we need to engage ourselves in physical activities 
and take measures for physically fit.
Physical fitness is an important area of discussion as the 
number of childrens becoming obese. The normal physical 
activities, which were done in earlier times both at home and 
outside as part of day-to-day routine have reduced due to 
development of science and technology. The work that was 
done manually is now being carried out by machines. The 
use of automated equipment such as automatic machines, 
remotes, mobiles and changes in lifestyles affect health and 
physical fitness. It has become a matter of deep thinking  for 
all of us. 
Now a days we find increased marketing of packaged food 
and diet for physical fitness. Many such health products now 
are advertised on TV and radio, and in newspapers, booklets  
and magazine. It is important for all of us to understand that 
physical fitness cannot be achieved without doing physical 
exercise regularly. We should not resort to any shortcut that 
Physical Fitness
Box 4.1
Physical fitness is 
the body’s ability to 
function efficiently 
and effectively in 
work and leisure 
activities. Optimum 
efficiency is the key 
to physical fitness.
4
Physical Fitness 
is frequently advertised in the media these 
days to achieve fitness or maintain balance 
in life style. Moreover, these products may 
have side effects in our daily life.
4.3 n eed oF PhysIcal FItness and 
Well -BeIng 
As discussed in the first chapter on Health 
and Diseases, the benefits of being physically 
fit for the individual are manifold. The 
quality of life of an individual improves when 
he/she consciously adopts healthy lifestyle 
which promotes physical fitness as follows:
4.3.1 Physical fitness
•	 improves the functioning of heart and lungs by increasing 
the availability of oxygen to all tissues and organs in the 
body system;
•	 improves muscle tone;
•	 promotes the development of good posture, proportionate 
figure, and thereby positive body image and physical 
appearance;
•	 ensures quick recovery after injury and illness;
•	 decreases the risk of cardio-vascular disease; (like Heart 
attact, Asthma etc.)
•	 reduces and controls undesirable body fat. When the 
individual does excercise, takes proper diet that also 
fulfils nutritional requirement, it helps maintain ideal 
body weight;
•	 increases energy level of a person; 
•	 improves the mood by reducing depression and anxiety;
•	 postpones fatigue and reduces recovery time after 
vigorous activity; and
•	 helps people to meet challenges of life, makes them self-
confident and delays the ageing process.
Being physically fit is important for all the age groups. To 
live better life to the fullest and enjoy all the opportunities, one 
try to be physically fit. 
Physical fitness is essential for each and every individual at 
all stages of life. To achieve fitness, various modes and methods 
are available. Before adopting such methods, warming up 
before activities and cooling down after activities are essential 
to minimise any risk of injuries of an every individual.
4.4 c omPonents oF PhysIcal FItness Physical fitness can be classified into health realted fitness 
and skill-related fitness. The health-related components are: 
a ctIvIty 4.1
Collect information from people of 
different age groups living in  your 
home and neighbourhood about their 
physical activities that they performed 
regularly.
Inquiry and record from them, what do 
they understand by physical fitness.
Analyse their relationship of physical 
activities and physical fitness.
 Health and Physical Education — Class IX
(i) Cardiovascular Fitness, (ii) Muscular Strength, (iii) Muscular 
Endurance, (iv) Body Composition and (v) Flexibility. The skill-
Related Fitness Components are: (i) Agility, (ii) Balance, (iii) Neuro 
Muscular Adaptations and Coordinative abilities, (iv) Speed,  
(v) Strength, and (vi) Reaction Time.
4.4.1 Components of Health Related Fitness 
Cardio-respiratory Endurance: Cardio-respiratory 
endurance reflects the ability of the body’s circulatory and 
respiratory systems to supply fuel during sustained physical 
activity. To improve your cardio-respiratory endurance, try 
activities that keep your heart rate elevated at a safe level for 
a sustained length of time such as walking, running, jogging, 
swimming,  bicycling etc. The activity you choose need not 
be strenuous enough to improve your cardio-respiratory 
endurance. Start slowly with an activity you enjoy, and 
gradually work up increase to a more intense pace.
Muscular Strength is the amount of force applied on 
muscle or muscle groups, is able to exert for one maximal 
effort (contraction).The key to making your muscles stronger is 
working them against resistance, whether that be from weights 
or gravity. If you want to gain muscle strength, try excercises 
such as lifting weights (under proper supervision).
Muscular Endurance is the ability of a muscle or muscle 
group to exert force against a submaximal load for a given 
length of time (or number of repetition) before fatiguing to the 
point of failure.
Body Composition refers to the proportion of team body 
mass to body fat, it includes amount of muscle, fat, bone, and 
other vital parts of the body. Body composition is important to 
be considered for health and managing the body fat. 
Flexibility is the range of motion around a joint. Good 
flexibility in the joints can help prevent injuries through all 
stages of life. If you want to improve your flexibility, try yoga, 
gymnastics and basic stretching exercise programme.
4.4.2 Components of Skill-related Fitness
Agility is the ability to change and control the direction 
and position of the body while maintaining a constant, rapid 
motion. For example changing directions to hit a tennis ball. 
Balance is the ability to control or stabilise the body when 
a person is standing still or moving. For example, handstand 
in gymnastics. 
Coordination is the ability to use the senses together 
with body parts during movement. For example, dribbling a 
basketball. Using hands and eyes together is called hand-eye 
coordination. 
Box 4.2
Body Mass Index 
(BMI)
It is an estimate 
of an individual’s 
relative body fat. 
It is calculated by 
measuring his/her 
height and weight 
using the formula; 
body weight in kgs/
height in metre 
squared (m)
2
.
Physical Fitness 
Speed is the ability to move your body or parts of your 
body swiftly. Many sports rely on speed to gain advantage over 
opponents. For example, a Basketball player making a fast 
break to perform a lay-up, a tennis player moving forward to 
get to a drop shot, a football player running the defense to 
receive a pass.
Power is the ability to move the body parts swiftly 
while applying the maximum force of the muscles. Power 
is a combination of both speed and muscular strength. For 
example, volleyball players lifting up to the net and lifting their 
bodies high into the air. 
Reaction Time is the ability to reach or respond quickly 
to what you hear, see or feel. For example, an athlete quickly 
coming off the blocks early in a swimming or track event, or 
stealing a base in baseball. 
4.5 a ctIvItIes For d eveloPIng PhysIcal FItness The type of activities that may be useful to different aspects of 
fitness are aerobic and anaerobic. These are as follow:
(a) Aerobic Activity
Aerobic Exercise: any physical activity that requires increased 
oxygen is an Aerobic exercise. Aerobic activity or exercise is 
therefore the same as cardiovascular exercise as it
•	 increases cardiac capacity
•	 strengthens the heart and lungs
Aerobic fitness is the capacity of an individual to sustain 
exercise for a prolonged period of time, for example jogging for 
more than 15 minutes, cycling and calisthenics etc.
a ctIvIty 4.2
Find out your BMI
Take your body weight in kgs and height in metres. Divide your weight by the square 
of height to obtain your BMI.  
Using the following norms, ascertain where you stand.
                         weight in kgs
                    ——————————
                     
Height in metres
2
Below 18.5 kg/m
2
 - Underweight
Between 18.6 kg/m
2
 and 23 kg./m
2
 - Normal
Between 23.1 kg/m
2
 and 30 kg./m
2
 - Overweight 
30 kg/m
2
 - obese
Also select randomly five students of your class and calculate their BMI.
Source: www.360living.in/article/body-mass-index-bmi.
The Indian health ministry has set new diagnostic cut-off for the body mass index as 23 as opposed to 25 
globally, makes healths norms tighter.
 Health and Physical Education — Class IX
Aerobic activities develop the cardio-respiratory endurance 
of an individual. The different types of aerobic activities are 
aerobic dance, skipping, walking, long distance running, 
swimming, etc.
(b) Anaerobic Activity
The term Anaerobic means “without oxygen”. Anaerobic exercise 
is a high intensity activity for a short period of time. It relies on 
energy sources that are stored in the muscles of individuals.
Fig. 4.1 : Vertical Jump Test to Measure Power
a ctIvIty 4.3
Vertical Jump Test to Measure Power
•	 Stand facing a wall and reach up with your hand closest to the wall. 
•	 Keep your feet flat on the ground and mark the point of the fingertips that may 
be recorded. This is called the standing reach height as shown in Fig. 4.1. 
•	 Stand away from the wall and leap vertically as high as possible using both 
arms and legs to assist in projecting the body upwards. 
•	 Attempt to touch the wall at the highest point of the jump.
•	 Find your score. The difference in distance between the standing reach height 
and the jump height is the score. 
•	 Do it three times. The best of three attempts is your final score.