🎯 Learning outcomes
- Name components of fitness: stamina, strength, flexibility, speed and agility
- Measure simple fitness: shuttle run, sit-and-reach, skipping count
- Set personal fitness goals and track progress
Before you start: Active games.
📖 Explanation
Fitness has components. Stamina (endurance) lets us run longer; strength helps lift and push; flexibility lets joints move fully; speed is moving fast; agility is changing direction quickly.
Simple tests: shuttle run for agility, sit-and-reach for flexibility, skipping in one minute for coordination and stamina, standing broad jump for leg power.
Setting goals ('skip 10 more times in a month') and tracking progress builds motivation. The Fit India Movement encourages daily activity for everyone.
Many schools observe Fit India week with activities like yoga, skipping, cycling and traditional games.
✗ Only athletes need to be fit
✓ Fitness helps everyone stay healthy, concentrate better and feel happier.
🧪 Try this activity
Record your one-minute skipping count each week for a month and draw a bar graph of your progress.
✍️ Question bank with answers
Tap an option to check multiple-choice answers. Open “Answer” or “Marking points” for the others.
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The shuttle run mainly tests
Answer
B. agility
Quick changes of direction.
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Sit-and-reach measures
Answer
C. flexibility
It tests hamstring and back flexibility.
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The Fit India Movement encourages
Answer
C. daily physical activity
It promotes active lifestyles.
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Name two fitness components.
Answer
stamina and flexibility (or strength, speed, agility)
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Which test measures leg power?
Answer
standing broad jump
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Write a SMART fitness goal for yourself.
Marking points
- Specific activity
- Measurable target and time, e.g., skip 80 times in one minute in four weeks
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Plan a weekly fitness routine with games for each fitness component.
Marking points
- Activities for stamina, strength, flexibility, speed, agility
- Days and duration
- Warm-up and cool-down
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Your skipping count is not improving. What can you change?
Answer
- Practise a little every day
- Improve rhythm and rest properly
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Your skipping counts in four weeks were 60, 66, 71 and 78. How much did you improve from week 1 to week 4 and what percentage is that?
Answer
- Improvement 18
- 18 ÷ 60 × 100 = 30%
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