NCERT Book: Health Related Physical Fitness | NCERT Books & Solutions for Humanities - Humanities/Arts PDF Download

 Page 1


Healt H Related 
PHysical Fitness 8
Physical fitness directly influences the health of an individual. 
So to keep ourself healthy, fitness sessions should be 
incorporated in our daily routine.
‘Physical fitness is a state of health and well-being. It 
develops your capacity to perform better in sports, your 
job and day-to-day routine work. This is achieved through 
moderate/vigorous physical activities, balanced diet and 
proper recovery.’ 
Regular planned fitness activities like walking, jogging, 
cycling, swimming and yoga improve health and physical 
fitness of an individual. It also reduces the risk of heart 
diseases, diabetes, hypertension and depression. So, we 
can say that physical fitness is related to — ‘well-being’ and 
‘wholesome development’ - of an individual.
There are five components of health related physical 
fitness—
 1. Muscular Strength
 2. Endurance
 3. Flexibility
 4. Body Composition
 5. Cardiovascular Endurance
Muscular Strength
Muscular strength is directly related to force production. 
Not only in sports but it is related to our each and every 
movement. Movement of our body parts is possible due to 
strength be it flexing a finger or getting up from the bed. 
Paralysed people cannot move their body parts because 
they have lost the capacity to produce strength.
Chap-8.indd   272 31-07-2020   15:43:52
2024-25
Page 2


Healt H Related 
PHysical Fitness 8
Physical fitness directly influences the health of an individual. 
So to keep ourself healthy, fitness sessions should be 
incorporated in our daily routine.
‘Physical fitness is a state of health and well-being. It 
develops your capacity to perform better in sports, your 
job and day-to-day routine work. This is achieved through 
moderate/vigorous physical activities, balanced diet and 
proper recovery.’ 
Regular planned fitness activities like walking, jogging, 
cycling, swimming and yoga improve health and physical 
fitness of an individual. It also reduces the risk of heart 
diseases, diabetes, hypertension and depression. So, we 
can say that physical fitness is related to — ‘well-being’ and 
‘wholesome development’ - of an individual.
There are five components of health related physical 
fitness—
 1. Muscular Strength
 2. Endurance
 3. Flexibility
 4. Body Composition
 5. Cardiovascular Endurance
Muscular Strength
Muscular strength is directly related to force production. 
Not only in sports but it is related to our each and every 
movement. Movement of our body parts is possible due to 
strength be it flexing a finger or getting up from the bed. 
Paralysed people cannot move their body parts because 
they have lost the capacity to produce strength.
Chap-8.indd   272 31-07-2020   15:43:52
2024-25
Health Related Physical Fitness 273
Activity 8.1
Compare the strength of 
your classmates with an Arm 
Wrestling competitor.
A new born baby cannot stand up and walk because they 
has less strength. So, we can say that for every movement of 
body part or for moving body from one position to another 
position, strength is required.
Whenever we think about sports performance, the first 
thing which comes into our mind is the muscular strength. 
Normally we use the term strength instead of muscular 
strength. If we ask someone a question, do you have the 
strength to do this physical work? He or she will knowingly 
or unknowingly flex his or her muscle and say I have the 
strength to do this. This shows in itself that somewhere 
strength is associated with muscles.
Strength is normally understood as the ability of the 
muscle or group of muscles of an individual to exert force 
against the resistance. If we are talking about exerting force 
then the question which comes in our mind is, why do we 
want to exert force? For this we have to look into the nature 
of the sports activities. We try to act against the resistance. 
Now the resistance can be of two types. It can be internal 
resistance like your own body weight or it can be external 
resistance like opponent’s body weight. In some of the cases 
we act against the resistance which we cannot conquer and 
in some of the cases we act to overcome that resistance. In 
both the cases we exert force with the help of our muscles.
Muscular strength is thus, ‘the ability of the muscle or 
muscle groups of an individual to exert force on the resistance 
to overcome it or to act against it as per the demand of the 
sports activity’.
Moving further, we look at how the muscular strength 
ability is used according to the nature of sports. We find 
that sometimes we need to apply force against the maximum 
resistance, but it is for shorter duration and sometimes 
we need to apply the force for longer duration. Taking into 
account the nature of sports as far as strength abilities are 
concerned, we can divide the strength abilities into three 
parts—
 (a) Maximum Strength: The name itself reflects that we 
are talking about something to its maximum limit. So, 
we can say that when our muscle or muscles group is 
able to generate the force with 100 per cent effort by 
which we are able to tackle the maximum resistance 
in a single contraction, it is called maximum strength 
of an individual. It is the ability which is of great use  
in the sports like weight lifting, throw events in 
athletics, etc. 
Do You Know?
 • Aerobic capacity is the 
capacity to work in the 
presence of maximum 
amount of O
2
 and the nature 
of the work is of longer 
duration.
 •Anaerobic capacity is 
capacity to work in less 
amount of O
2
 and nature of 
work is of short duration.
Chap-8.indd   273 31-07-2020   15:43:53
2024-25
Page 3


Healt H Related 
PHysical Fitness 8
Physical fitness directly influences the health of an individual. 
So to keep ourself healthy, fitness sessions should be 
incorporated in our daily routine.
‘Physical fitness is a state of health and well-being. It 
develops your capacity to perform better in sports, your 
job and day-to-day routine work. This is achieved through 
moderate/vigorous physical activities, balanced diet and 
proper recovery.’ 
Regular planned fitness activities like walking, jogging, 
cycling, swimming and yoga improve health and physical 
fitness of an individual. It also reduces the risk of heart 
diseases, diabetes, hypertension and depression. So, we 
can say that physical fitness is related to — ‘well-being’ and 
‘wholesome development’ - of an individual.
There are five components of health related physical 
fitness—
 1. Muscular Strength
 2. Endurance
 3. Flexibility
 4. Body Composition
 5. Cardiovascular Endurance
Muscular Strength
Muscular strength is directly related to force production. 
Not only in sports but it is related to our each and every 
movement. Movement of our body parts is possible due to 
strength be it flexing a finger or getting up from the bed. 
Paralysed people cannot move their body parts because 
they have lost the capacity to produce strength.
Chap-8.indd   272 31-07-2020   15:43:52
2024-25
Health Related Physical Fitness 273
Activity 8.1
Compare the strength of 
your classmates with an Arm 
Wrestling competitor.
A new born baby cannot stand up and walk because they 
has less strength. So, we can say that for every movement of 
body part or for moving body from one position to another 
position, strength is required.
Whenever we think about sports performance, the first 
thing which comes into our mind is the muscular strength. 
Normally we use the term strength instead of muscular 
strength. If we ask someone a question, do you have the 
strength to do this physical work? He or she will knowingly 
or unknowingly flex his or her muscle and say I have the 
strength to do this. This shows in itself that somewhere 
strength is associated with muscles.
Strength is normally understood as the ability of the 
muscle or group of muscles of an individual to exert force 
against the resistance. If we are talking about exerting force 
then the question which comes in our mind is, why do we 
want to exert force? For this we have to look into the nature 
of the sports activities. We try to act against the resistance. 
Now the resistance can be of two types. It can be internal 
resistance like your own body weight or it can be external 
resistance like opponent’s body weight. In some of the cases 
we act against the resistance which we cannot conquer and 
in some of the cases we act to overcome that resistance. In 
both the cases we exert force with the help of our muscles.
Muscular strength is thus, ‘the ability of the muscle or 
muscle groups of an individual to exert force on the resistance 
to overcome it or to act against it as per the demand of the 
sports activity’.
Moving further, we look at how the muscular strength 
ability is used according to the nature of sports. We find 
that sometimes we need to apply force against the maximum 
resistance, but it is for shorter duration and sometimes 
we need to apply the force for longer duration. Taking into 
account the nature of sports as far as strength abilities are 
concerned, we can divide the strength abilities into three 
parts—
 (a) Maximum Strength: The name itself reflects that we 
are talking about something to its maximum limit. So, 
we can say that when our muscle or muscles group is 
able to generate the force with 100 per cent effort by 
which we are able to tackle the maximum resistance 
in a single contraction, it is called maximum strength 
of an individual. It is the ability which is of great use  
in the sports like weight lifting, throw events in 
athletics, etc. 
Do You Know?
 • Aerobic capacity is the 
capacity to work in the 
presence of maximum 
amount of O
2
 and the nature 
of the work is of longer 
duration.
 •Anaerobic capacity is 
capacity to work in less 
amount of O
2
 and nature of 
work is of short duration.
Chap-8.indd   273 31-07-2020   15:43:53
2024-25
Health and Physical Education - XI 274
 (b) Explosive Strength: In some of the books, you may 
find this with the name of elastic strength. This is 
the ability where both strength and speed comes into 
play. When the muscle or group of muscles contract 
with high speed to overcome or to act against the 
resistance with 70 per cent to 80 per cent effort, then 
it is called the explosive strength. There are several 
examples where the explosive strength is required 
such as jumping, sprinting in athletics, boxing, etc.
 (c) Strength Endurance: As it reflects from the name 
itself that it is related to the work which is done 
for longer duration. It is both strength as well as 
endurance which comes into play. In simple words, 
we can say that when our muscle or a group of 
muscles act against the resistance with 50 per cent 
to 60 per cent effort or try to overcome the resistance 
for longer duration in spite of having fatigue, then 
it is called that the individual is having strength 
endurance. There are many sports where we can 
easily see the use of this ability such as hill running 
in cross country race, cycling, swimming, etc.
  As we know that strength depends upon the 
contraction of muscles and several other factors. So 
let us have a look on the factors which play major 
role in the liberation of force by the muscles. These 
are as follows—
 1. Neural Control: How much force the muscle will 
generate largely depends upon three major factors.
 ? Number of motor units involved in the 
contraction — If the greater number of 
motor units are recruited then more amount 
of force will be generated.
 ? Size of the motor units involved in the 
contraction — If the size of the motor units 
is greater, then also, the amount of force 
generated will be higher.
 ? Intensity of nerve impulse — If the intensity 
of nerve impulse is faster, then also, the 
force generated by the muscle will be higher.
 2. Muscle Cross-section: It is well known to everyone 
that liberation of force largely depends upon the 
size of the muscles. The more the size, the more 
force it will generate. 
 3. Muscle fibre: Muscles are made up of two types of 
fibres, one is fast twitch fibre (white) and another 
Chap-8.indd   274 31-07-2020   15:43:53
2024-25
Page 4


Healt H Related 
PHysical Fitness 8
Physical fitness directly influences the health of an individual. 
So to keep ourself healthy, fitness sessions should be 
incorporated in our daily routine.
‘Physical fitness is a state of health and well-being. It 
develops your capacity to perform better in sports, your 
job and day-to-day routine work. This is achieved through 
moderate/vigorous physical activities, balanced diet and 
proper recovery.’ 
Regular planned fitness activities like walking, jogging, 
cycling, swimming and yoga improve health and physical 
fitness of an individual. It also reduces the risk of heart 
diseases, diabetes, hypertension and depression. So, we 
can say that physical fitness is related to — ‘well-being’ and 
‘wholesome development’ - of an individual.
There are five components of health related physical 
fitness—
 1. Muscular Strength
 2. Endurance
 3. Flexibility
 4. Body Composition
 5. Cardiovascular Endurance
Muscular Strength
Muscular strength is directly related to force production. 
Not only in sports but it is related to our each and every 
movement. Movement of our body parts is possible due to 
strength be it flexing a finger or getting up from the bed. 
Paralysed people cannot move their body parts because 
they have lost the capacity to produce strength.
Chap-8.indd   272 31-07-2020   15:43:52
2024-25
Health Related Physical Fitness 273
Activity 8.1
Compare the strength of 
your classmates with an Arm 
Wrestling competitor.
A new born baby cannot stand up and walk because they 
has less strength. So, we can say that for every movement of 
body part or for moving body from one position to another 
position, strength is required.
Whenever we think about sports performance, the first 
thing which comes into our mind is the muscular strength. 
Normally we use the term strength instead of muscular 
strength. If we ask someone a question, do you have the 
strength to do this physical work? He or she will knowingly 
or unknowingly flex his or her muscle and say I have the 
strength to do this. This shows in itself that somewhere 
strength is associated with muscles.
Strength is normally understood as the ability of the 
muscle or group of muscles of an individual to exert force 
against the resistance. If we are talking about exerting force 
then the question which comes in our mind is, why do we 
want to exert force? For this we have to look into the nature 
of the sports activities. We try to act against the resistance. 
Now the resistance can be of two types. It can be internal 
resistance like your own body weight or it can be external 
resistance like opponent’s body weight. In some of the cases 
we act against the resistance which we cannot conquer and 
in some of the cases we act to overcome that resistance. In 
both the cases we exert force with the help of our muscles.
Muscular strength is thus, ‘the ability of the muscle or 
muscle groups of an individual to exert force on the resistance 
to overcome it or to act against it as per the demand of the 
sports activity’.
Moving further, we look at how the muscular strength 
ability is used according to the nature of sports. We find 
that sometimes we need to apply force against the maximum 
resistance, but it is for shorter duration and sometimes 
we need to apply the force for longer duration. Taking into 
account the nature of sports as far as strength abilities are 
concerned, we can divide the strength abilities into three 
parts—
 (a) Maximum Strength: The name itself reflects that we 
are talking about something to its maximum limit. So, 
we can say that when our muscle or muscles group is 
able to generate the force with 100 per cent effort by 
which we are able to tackle the maximum resistance 
in a single contraction, it is called maximum strength 
of an individual. It is the ability which is of great use  
in the sports like weight lifting, throw events in 
athletics, etc. 
Do You Know?
 • Aerobic capacity is the 
capacity to work in the 
presence of maximum 
amount of O
2
 and the nature 
of the work is of longer 
duration.
 •Anaerobic capacity is 
capacity to work in less 
amount of O
2
 and nature of 
work is of short duration.
Chap-8.indd   273 31-07-2020   15:43:53
2024-25
Health and Physical Education - XI 274
 (b) Explosive Strength: In some of the books, you may 
find this with the name of elastic strength. This is 
the ability where both strength and speed comes into 
play. When the muscle or group of muscles contract 
with high speed to overcome or to act against the 
resistance with 70 per cent to 80 per cent effort, then 
it is called the explosive strength. There are several 
examples where the explosive strength is required 
such as jumping, sprinting in athletics, boxing, etc.
 (c) Strength Endurance: As it reflects from the name 
itself that it is related to the work which is done 
for longer duration. It is both strength as well as 
endurance which comes into play. In simple words, 
we can say that when our muscle or a group of 
muscles act against the resistance with 50 per cent 
to 60 per cent effort or try to overcome the resistance 
for longer duration in spite of having fatigue, then 
it is called that the individual is having strength 
endurance. There are many sports where we can 
easily see the use of this ability such as hill running 
in cross country race, cycling, swimming, etc.
  As we know that strength depends upon the 
contraction of muscles and several other factors. So 
let us have a look on the factors which play major 
role in the liberation of force by the muscles. These 
are as follows—
 1. Neural Control: How much force the muscle will 
generate largely depends upon three major factors.
 ? Number of motor units involved in the 
contraction — If the greater number of 
motor units are recruited then more amount 
of force will be generated.
 ? Size of the motor units involved in the 
contraction — If the size of the motor units 
is greater, then also, the amount of force 
generated will be higher.
 ? Intensity of nerve impulse — If the intensity 
of nerve impulse is faster, then also, the 
force generated by the muscle will be higher.
 2. Muscle Cross-section: It is well known to everyone 
that liberation of force largely depends upon the 
size of the muscles. The more the size, the more 
force it will generate. 
 3. Muscle fibre: Muscles are made up of two types of 
fibres, one is fast twitch fibre (white) and another 
Chap-8.indd   274 31-07-2020   15:43:53
2024-25
Health Related Physical Fitness 275
is called slow twitch fibre (red). Both the fibres 
are present in the muscles. The quality of 
the muscle depends upon the proportion of 
the fibres in the particular muscle. If the fast 
twitch fibres are more in ratio, then the muscle 
will contract faster and generate more force. 
This type of muscle has anaerobic capacity. 
Whereas, the muscle having slow twitch fibre 
will generate less force in comparison to the 
muscle with fast twitch fibres. 
 4. Energy supply: Muscles get their energy by the 
breakdown of ATP (Adenosine Triphosphate)  
and CP (Creatine Phosphate) which is stored in 
the body. The amount of ATP and CP store is 
very essential for the muscular activities as it 
provides the energy to the muscles. 
 5. Psychological factors: In many of the situations, 
the psychological factors contribute a lot in 
getting more forceful muscular contraction.  
The factors such as anger, aggression, 
motivation, etc., play a very crucial role in 
pushing their mind to develop very strong 
nerve impulse which can lead to activate more 
number of motor units.
Methods of Strength Improvement
Strength is regarded as a very essential part of sports 
performance. It is a conditional ability and can be 
improved to a greater extent by the training. There are 
various methods by which one can achieve the level of 
strength one wants. Whenever we think about improving 
the strength ability of an individual, the first thing which 
comes to our mind is the structure of our activity where 
we are going to use this strength. In some of the activities, 
our own body weight acts as a resistance and in some 
cases, external resistance plays the maximum role.  
For example, in cross country races while running on the 
hill, our own body weight acts as a resistance and in weight 
lifting, external weight acts as the resistance. So, when we 
design resistance training for developing strength ability 
of an individual, we keep both the conditions in our mind.  
We know that countering the resistance again and 
again will help us to improve our strength ability.  
For improving the strength ability, the following methods 
are used.
Activity 8.2
Perform push-ups, pull-ups, sit-
ups along with your classmates 
and find who scores highest in 
these activities.
Chap-8.indd   275 31-07-2020   15:43:53
2024-25
Page 5


Healt H Related 
PHysical Fitness 8
Physical fitness directly influences the health of an individual. 
So to keep ourself healthy, fitness sessions should be 
incorporated in our daily routine.
‘Physical fitness is a state of health and well-being. It 
develops your capacity to perform better in sports, your 
job and day-to-day routine work. This is achieved through 
moderate/vigorous physical activities, balanced diet and 
proper recovery.’ 
Regular planned fitness activities like walking, jogging, 
cycling, swimming and yoga improve health and physical 
fitness of an individual. It also reduces the risk of heart 
diseases, diabetes, hypertension and depression. So, we 
can say that physical fitness is related to — ‘well-being’ and 
‘wholesome development’ - of an individual.
There are five components of health related physical 
fitness—
 1. Muscular Strength
 2. Endurance
 3. Flexibility
 4. Body Composition
 5. Cardiovascular Endurance
Muscular Strength
Muscular strength is directly related to force production. 
Not only in sports but it is related to our each and every 
movement. Movement of our body parts is possible due to 
strength be it flexing a finger or getting up from the bed. 
Paralysed people cannot move their body parts because 
they have lost the capacity to produce strength.
Chap-8.indd   272 31-07-2020   15:43:52
2024-25
Health Related Physical Fitness 273
Activity 8.1
Compare the strength of 
your classmates with an Arm 
Wrestling competitor.
A new born baby cannot stand up and walk because they 
has less strength. So, we can say that for every movement of 
body part or for moving body from one position to another 
position, strength is required.
Whenever we think about sports performance, the first 
thing which comes into our mind is the muscular strength. 
Normally we use the term strength instead of muscular 
strength. If we ask someone a question, do you have the 
strength to do this physical work? He or she will knowingly 
or unknowingly flex his or her muscle and say I have the 
strength to do this. This shows in itself that somewhere 
strength is associated with muscles.
Strength is normally understood as the ability of the 
muscle or group of muscles of an individual to exert force 
against the resistance. If we are talking about exerting force 
then the question which comes in our mind is, why do we 
want to exert force? For this we have to look into the nature 
of the sports activities. We try to act against the resistance. 
Now the resistance can be of two types. It can be internal 
resistance like your own body weight or it can be external 
resistance like opponent’s body weight. In some of the cases 
we act against the resistance which we cannot conquer and 
in some of the cases we act to overcome that resistance. In 
both the cases we exert force with the help of our muscles.
Muscular strength is thus, ‘the ability of the muscle or 
muscle groups of an individual to exert force on the resistance 
to overcome it or to act against it as per the demand of the 
sports activity’.
Moving further, we look at how the muscular strength 
ability is used according to the nature of sports. We find 
that sometimes we need to apply force against the maximum 
resistance, but it is for shorter duration and sometimes 
we need to apply the force for longer duration. Taking into 
account the nature of sports as far as strength abilities are 
concerned, we can divide the strength abilities into three 
parts—
 (a) Maximum Strength: The name itself reflects that we 
are talking about something to its maximum limit. So, 
we can say that when our muscle or muscles group is 
able to generate the force with 100 per cent effort by 
which we are able to tackle the maximum resistance 
in a single contraction, it is called maximum strength 
of an individual. It is the ability which is of great use  
in the sports like weight lifting, throw events in 
athletics, etc. 
Do You Know?
 • Aerobic capacity is the 
capacity to work in the 
presence of maximum 
amount of O
2
 and the nature 
of the work is of longer 
duration.
 •Anaerobic capacity is 
capacity to work in less 
amount of O
2
 and nature of 
work is of short duration.
Chap-8.indd   273 31-07-2020   15:43:53
2024-25
Health and Physical Education - XI 274
 (b) Explosive Strength: In some of the books, you may 
find this with the name of elastic strength. This is 
the ability where both strength and speed comes into 
play. When the muscle or group of muscles contract 
with high speed to overcome or to act against the 
resistance with 70 per cent to 80 per cent effort, then 
it is called the explosive strength. There are several 
examples where the explosive strength is required 
such as jumping, sprinting in athletics, boxing, etc.
 (c) Strength Endurance: As it reflects from the name 
itself that it is related to the work which is done 
for longer duration. It is both strength as well as 
endurance which comes into play. In simple words, 
we can say that when our muscle or a group of 
muscles act against the resistance with 50 per cent 
to 60 per cent effort or try to overcome the resistance 
for longer duration in spite of having fatigue, then 
it is called that the individual is having strength 
endurance. There are many sports where we can 
easily see the use of this ability such as hill running 
in cross country race, cycling, swimming, etc.
  As we know that strength depends upon the 
contraction of muscles and several other factors. So 
let us have a look on the factors which play major 
role in the liberation of force by the muscles. These 
are as follows—
 1. Neural Control: How much force the muscle will 
generate largely depends upon three major factors.
 ? Number of motor units involved in the 
contraction — If the greater number of 
motor units are recruited then more amount 
of force will be generated.
 ? Size of the motor units involved in the 
contraction — If the size of the motor units 
is greater, then also, the amount of force 
generated will be higher.
 ? Intensity of nerve impulse — If the intensity 
of nerve impulse is faster, then also, the 
force generated by the muscle will be higher.
 2. Muscle Cross-section: It is well known to everyone 
that liberation of force largely depends upon the 
size of the muscles. The more the size, the more 
force it will generate. 
 3. Muscle fibre: Muscles are made up of two types of 
fibres, one is fast twitch fibre (white) and another 
Chap-8.indd   274 31-07-2020   15:43:53
2024-25
Health Related Physical Fitness 275
is called slow twitch fibre (red). Both the fibres 
are present in the muscles. The quality of 
the muscle depends upon the proportion of 
the fibres in the particular muscle. If the fast 
twitch fibres are more in ratio, then the muscle 
will contract faster and generate more force. 
This type of muscle has anaerobic capacity. 
Whereas, the muscle having slow twitch fibre 
will generate less force in comparison to the 
muscle with fast twitch fibres. 
 4. Energy supply: Muscles get their energy by the 
breakdown of ATP (Adenosine Triphosphate)  
and CP (Creatine Phosphate) which is stored in 
the body. The amount of ATP and CP store is 
very essential for the muscular activities as it 
provides the energy to the muscles. 
 5. Psychological factors: In many of the situations, 
the psychological factors contribute a lot in 
getting more forceful muscular contraction.  
The factors such as anger, aggression, 
motivation, etc., play a very crucial role in 
pushing their mind to develop very strong 
nerve impulse which can lead to activate more 
number of motor units.
Methods of Strength Improvement
Strength is regarded as a very essential part of sports 
performance. It is a conditional ability and can be 
improved to a greater extent by the training. There are 
various methods by which one can achieve the level of 
strength one wants. Whenever we think about improving 
the strength ability of an individual, the first thing which 
comes to our mind is the structure of our activity where 
we are going to use this strength. In some of the activities, 
our own body weight acts as a resistance and in some 
cases, external resistance plays the maximum role.  
For example, in cross country races while running on the 
hill, our own body weight acts as a resistance and in weight 
lifting, external weight acts as the resistance. So, when we 
design resistance training for developing strength ability 
of an individual, we keep both the conditions in our mind.  
We know that countering the resistance again and 
again will help us to improve our strength ability.  
For improving the strength ability, the following methods 
are used.
Activity 8.2
Perform push-ups, pull-ups, sit-
ups along with your classmates 
and find who scores highest in 
these activities.
Chap-8.indd   275 31-07-2020   15:43:53
2024-25
Health and Physical Education - XI 276
 1. Using our own body weight as a resistance: In this 
method, we design our strength training in such a 
way that our own body weight acts as a resistance, 
for example, rope climbing, hill running, etc. In this, 
the pull of gravity plays a very vital role. We try to 
carry our own body against the gravity which helps 
us to improve our muscular strength. This method 
is very effective for the young athletes.
 2. Using external weight as a resistance: In this type 
of training, the athlete uses external weight as a 
resistance. This is a more effective method of improving 
the strength abilities. For example, weight training 
where weight plates, medicine ball, weight belts, etc., 
are used to develop strength ability. The resistance 
is increased or decreased according to the need. 
Along with weight training, several other methods are 
also used for improving the strength where external 
resistance is used. For example, swimming against 
the flow of water in the river, drag running, etc.
Fig. 8.1: Exercise with own body weight
Sit-ups
Leg Raises
Lunges
High Knees
Chin-ups Full Arch
Bicycle Crunches
Turning Kicks
Chap-8.indd   276 31-07-2020   15:43:54
2024-25