Health Related Physical FitnessClass 11 Health And Physical Education NCERT Solutions
25 Solutions
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Solution 1 of 25
Q1I. Long Answer Questions
What do you understand by health?
Solution
Health is a state of well-being that is directly influenced by an individual's physical fitness. To maintain good health, it is essential to incorporate fitness sessions into one's daily routine. Physical fitness itself is a state of health and well-being that enhances a person's ability to perform well in sports, work, and daily activities. Regular planned fitness activities such as walking, jogging, and yoga not only improve physical fitness but also reduce the risk of various diseases like heart disease, diabetes, and depression. Therefore, health is intrinsically linked to the concepts of 'well-being' and the 'wholesome development' of an individual.
Q2I. Long Answer Questions
List and explain the components of health related fitness.
Solution
There are five components of health-related physical fitness as mentioned in the chapter. They are:
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Muscular Strength: This is the ability of a muscle or a group of muscles to exert force against resistance. It is essential for all body movements, from simple actions like flexing a finger to complex sports activities like weightlifting.
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Endurance: This is the physiological and psychological ability to continue a specific activity for a long duration despite feeling fatigued. It is task-specific and crucial for activities like long-distance running, swimming, and cycling.
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Flexibility: This refers to the ability to move body parts to their maximum range around a joint. Good flexibility is important for both sports performance and daily life, helping to prevent injuries. It can be active (without external help) or passive (with external help).
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Body Composition: This component refers to the classification of the human body into fat weight and lean body weight. It is an indicator of overall health, and a healthy body composition typically means having a lower percentage of body fat relative to lean muscle mass.
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Cardiovascular Endurance: This is the ability of the heart, lungs, and blood vessels to supply an adequate amount of oxygen and nutrients to the working muscles during prolonged physical activity. It is fundamental for activities like running, swimming, and cycling.
Q3I. Long Answer Questions
Explain muscular strength.
Solution
Muscular strength is defined as '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'. It is a fundamental component of physical fitness, essential for every movement of the body, from getting out of bed to performing in sports.
The resistance can be internal, like one's own body weight, or external, like an opponent's body weight or lifting weights.
Muscular strength can be divided into three types based on the nature of the sports activity:
- Maximum Strength: This is the ability to exert maximum force in a single muscular contraction against a very high resistance. It is used in sports like weightlifting and throwing events.
- Explosive Strength: Also known as elastic strength, this is a combination of strength and speed. It is the ability to overcome resistance with a high-speed contraction. Examples include jumping, sprinting, and boxing.
- Strength Endurance: This is a combination of strength and endurance. It is the ability to act against resistance or overcome it for a longer duration despite fatigue. It is used in activities like hill running, cycling, and swimming.
Q4I. Long Answer Questions
Explain the benefits of endurance training.
Solution
Endurance training offers numerous benefits across various systems of the body, leading to improved health and physical performance. These benefits can be categorized as follows:
Cardiorespiratory System:
- Increases: Heart size and volume, blood volume, stroke volume, cardiac output, maximum oxygen uptake (VO2 max), and lung volume.
- Decreases: Resting heart rate, sub-maximal exercise heart rate, and blood pressure (if it is high).
Muscular Skeletal System:
- Increases: The number and size of mitochondria in muscle cells, myoglobin storage, triglyceride storage, and the efficiency of oxidative phosphorylation.
- Decreases: The chances of injuries.
Other Systems:
- Increases: The strength of connective tissues, heat acclimatisation, and High-Density Lipoprotein (HDL) cholesterol, which is considered 'good' cholesterol.
- Decreases: Body weight (if overweight), body fat percentage, total cholesterol, and Low-Density Lipoprotein (LDL) cholesterol, which is considered 'bad' cholesterol.
Q5I. Long Answer Questions
Explain flexibility and its types.
Solution
Flexibility is the ability of an individual to move their body parts to the maximum possible range around a specific joint. It is a crucial motor ability for both sports performance and leading a healthy, normal life. Flexibility is measured in degrees, radians, or centimetres.
There are two main types of flexibility:
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Passive Flexibility: This is the range of motion achieved with external help. The assistance can come from a partner, equipment, or another external force. The range of motion in passive flexibility is generally greater than in active flexibility.
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Active Flexibility: This is the range of motion achieved without any external help, using only the strength of one's own muscles. Active flexibility is further divided into two sub-types:
- Static Flexibility: This refers to the flexibility demonstrated when an individual is in a stationary position, such as sitting or standing, and holds a stretched position.
- Dynamic Flexibility: This refers to the flexibility demonstrated while an individual is in motion. It involves moving a joint through its full range of motion during activities like walking lunges or arm circles.
Q6I. Long Answer Questions
Explain the various factors affecting flexibility.
Solution
The range of movement around a joint, or flexibility, is determined by several factors. The main factors are:
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Anatomical Structure of Joint: The type of joint significantly impacts its range of motion. For example, a ball and socket joint, like the one in the shoulder or hip, allows for the maximum range of movement compared to other types of joints like hinge joints (e.g., the knee).
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Ligaments and Muscles Stretchability: Ligaments, which connect bones to each other, play a crucial role in joint stability and movement. Their ability to stretch affects flexibility. Similarly, the elasticity and stretchability of the muscles surrounding a joint are major determinants of the possible range of motion.
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Coordination: The coordination between the agonist (prime mover) and antagonist (opposing) muscles around a joint is vital. For a joint to move freely, the antagonist muscle must relax as the agonist muscle contracts. Poor coordination can restrict movement.
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Strength of the Muscle: A basic level of muscular strength is required to move a body part or bone through its full range of motion. If the muscles responsible for the movement are weak, they will not be able to move the associated bone to its maximum limit, thereby limiting flexibility.
Q1II. Short Answer Questions
Define endurance.
Solution
Endurance is defined as 'the physiological as well as psychological ability of an individual to do some specific type of work for longer duration with the desired quality under the condition of fatigue'.
Q2II. Short Answer Questions
What is physical fitness?
Solution
Physical fitness is defined as 'a state of health and well-being. It develops your capacity to perform better in sports, your job and day-to-day routine work.' It is achieved through a combination of moderate/vigorous physical activities, a balanced diet, and proper recovery.
Q3II. Short Answer Questions
What is interval method?
Solution
The interval method is a training technique used to improve endurance. In this method, an athlete trains at a sub-maximum intensity for a set duration, followed by a short break with incomplete recovery before the next repetition. The training load and the rest interval are often decided by monitoring the athlete's heart rate.
Q4II. Short Answer Questions
What is Post-Isometric Stretch?
Solution
Post-Isometric Stretch is an advanced method for improving flexibility. In this technique, a muscle is first contracted isometrically (without changing its length) for about 8-10 seconds. Immediately after the contraction, as the muscle returns to its normal condition, it is gradually stretched to its maximum limit. This method is also known as proprioceptive neuromuscular facilitation (PNF).
Q5II. Short Answer Questions
List down the four motion factors responsible for range of motion.
Solution
The four factors responsible for the range of motion, or flexibility, around a joint are:
- Anatomical structure of the joint
- Ligaments and muscles stretchability
- Coordination between agonist and antagonist muscles
- Strength of the muscle
Q6II. Short Answer Questions
What is the full form of PNF?
Solution
The full form of PNF is Proprioceptive Neuromuscular Facilitation.
Q1III. Fill in the Blanks
Force is produced ______ .
Solution
Force is produced by the muscles.
Q2III. Fill in the Blanks
______ component helps in improving the number and size of mitochondria.
Solution
Endurance training component helps in improving the number and size of mitochondria.
Q3III. Fill in the Blanks
______ is a swedish method to develop the endurance.
Solution
Fartlek method is a swedish method to develop the endurance.
Q4III. Fill in the Blanks
______ method has incomplete recovery in endurance.
Solution
Interval method has incomplete recovery in endurance.
Q5III. Fill in the Blanks
Body weight ______ with endurance traning.
Solution
Body weight decreases (if overweight) with endurance traning.
Q6III. Fill in the Blanks
______ is responsible for great range of motion.
Solution
Ball and socket joint is responsible for great range of motion.
Q7III. Fill in the Blanks
Flexibility movements done with rhythmic movements are called as ______ .
Solution
Flexibility movements done with rhythmic movements are called as ballistic method.
Q8III. Fill in the Blanks
Universally practised stretching method is ______ .
Solution
Universally practised stretching method is stretch and hold.
Q1IV. State whether True or False
Passive flexibility training is done with internal help.
Solution
False. Passive flexibility is achieved with external help, such as from another person or equipment.
Q2IV. State whether True or False
The bones are attached to each other by ligaments.
Solution
True. The text states that bones are attached to each other by ligaments, which play a role in determining flexibility.
Q3IV. State whether True or False
Muscles are made up of two types of fibres namely, fast twitch and slow twitch fibre.
Solution
True. The text mentions that muscles are composed of fast twitch (white) fibres and slow twitch (red) fibres.
Q4IV. State whether True or False
Physical fitness indirectly influences the health of an individual.
Solution
False. The text explicitly states in the first sentence that 'Physical fitness directly influences the health of an individual.'
Q5IV. State whether True or False
The ability of muscles to consume oxygen while working is known as aerobic capacity.
Solution
True. Aerobic capacity is described as the ability of muscles to utilise more amount of oxygen while working, which depends on oxygen uptake, transportation, and consumption.