Define physical fitness. Explain its components and the methods used to test them.
How to lay out the answer. Follow the frame, then write it in your own words.
1 · Open in two lines. Physical fitness is the ability to do daily tasks with vigour, without undue fatigue, and with energy left for leisure and emergencies.
2 · Draw a chart. [Chart: physical fitness → health-related (5 components) and skill-related (6 components)]
3 · Health-related components with tests.
Cardiorespiratory endurance: Cooper run, Harvard step test.
Muscular strength: handgrip, 1RM.
Muscular endurance: push-ups, curl-ups.
Flexibility: sit-and-reach.
Body composition: BMI, skinfolds.
4 · Skill-related components with tests.
Agility: Illinois run, shuttle run.
Balance: stork stand.
Coordination: alternate-hand wall toss.
Power: vertical jump, broad jump.
Reaction time: ruler drop.
Speed: 30 m or 50 m sprint.
5 · Factors affecting fitness. Heredity, age, sex, body composition, nutrition, training, rest, health and environment.
6 · Nutrition link. Low iron, energy or protein shows up as poor test scores; diet changes are checked by retesting.
7 · Close in one line. Regular testing tracks progress and guides both training and diet.
Scoring tip: A two-column table of component and test earns quick marks. Add one Indian sport example to each component.
