NCERT Class 9 Physical Education Chapter 4 Fitness and its Components Solutions English Medium As Per New Syllabus. to each chapter is provided in the list so that you can easily browse through different chapters NCERT Class 9 Physical Education Chapter 4 Fitness and its Components Notes and select need one. NCERT Class 9 Physical Education Chapter 4 Fitness and its Components Question Answers Download PDF. NCERT Class 9 Physical Education And Well – Being Texbook Solutions.
NCERT Class 9 Physical Education Chapter 4 Fitness and its Components
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Fitness and its Components
Chapter: 4
| Unit – 1 Evolution of Physical Education and Well – Being |
| EXERCISES |
1. From the word given below, underline the ones related to health-related fitness and encircle the ones related to skill-related fitness:
| Body Composition, flexibility, cardiovascular endurance, balance, muscular strength, muscular endurance, speed, agility, power, coordination and reaction time. |
Ans: Categorize fitness components:
(i) Health-related fitness (Underlined): Body Composition, flexibility, cardiovascular endurance, muscular strength, muscular endurance.
(ii) Skill-related fitness (Encircled): balance, speed, agility, power, coordination, reaction time.
2. Combine strength, flexibility, and endurance exercises into a simple 15-minute routine. Write one benefit of each type of exercise.
Ans: 15-minute fitness routine and benefits:
Routine:
(i) 5 minutes: Jogging or skipping rope (Endurance).
(ii) 5 minutes: Push-ups and squats (Strength).
(iii) 5 minutes: Forward bending and stretching (Flexibility).
Benefits:
(i) Endurance benefit: Helps the heart and lungs supply oxygen efficiently so you can move for a long time without getting tired.
(ii) Strength benefit: Gives muscles the ability to overcome resistance, helping in lifting, pushing, or carrying objects.
(iii) Flexibility benefit: Allows joints to move smoothly through a full range of motion without difficulty.
3. Calculate your Body Mass Index (BMI) and identify which category you fall into based on the World Health Organisation guidelines.
Ans: BMI Calculation:
Body Mass Index (BMI) is calculated by dividing a person’s weight in kilograms by the square of their height in meters.
BMI = Weight kg) / Height (m)2
According to the World Health Organisation (WHO) guidelines, BMI categories are:
(i) Underweight: Below 18.5
(ii) Normal Weight: 18.5 – 24.9
(iii) Overweight: 25.0 – 29.9
(iv) Obese: 30.0 and above
After calculating your BMI, compare the result with these categories to identify your health status.
| CHECK YOUR PROGRESS |
Answer in brief:
1. A student has adequate knowledge of fitness but lacks motivation to attend PE classes. Which domain of physical literacy needs improvement? Suggest one strategy to help increase motivation.
Ans: The student needs improvement in the motivation and interest domain of physical literacy. A good strategy is to encourage them to participate in fun, team-based games rather than intense workouts. As seen in the example of the student Richa, joining a team game with friends slowly builds energy, confidence, and enjoyment.
2. Explain how physical literacy is connected to overall wellness (physical, mental, emotional, and social health).
Ans: Physical literacy builds overall wellness by improving physical health (improving fitness and preventing lifestyle diseases), mental health (reducing anxiety and improving focus in studies), emotional health (building confidence and self-esteem), and social health (developing teamwork, leadership, and decision-making skills).
3. Write about any two indigenous sports of India and explain how each is played.
Ans: (i) Mallakhamb: Mentioned in the 12th-century text Mānasollāsa, athletes perform acrobatic poses on a wooden pole. This sport improves strength, balance, and flexibility.
(ii) Kalaripayattu: A systematic martial art that emerged in South India and is practiced in spaces called kalari. It focuses on flexibility, balance, agility, strength, and weapon training.
4. Name any four sports played worldwide today that originated or were played in India from ancient times.
Ans: Based on the text, four such sports are Badminton (adapted from the game “Poona” or “Poonah” played in Pune), Wrestling (malla-yuddha, practiced in akhāḍās), Archery (practiced in gurukulas and described in ancient texts), and Gymnastics/Acrobatics (which shares elements with Indian traditions like Mallakhamb).
5. Construct a simple weekly fitness plan including exercises, rest, and healthy food to improve physical and mental well-being.
Ans: A healthy weekly plan should include regular physical activity (such as running, yoga, or playing team games) to build fitness, reduce anxiety, and improve focus. It must include a balanced diet to maintain a healthy body composition (the right proportion of fat, muscle, and bone). Finally, it must incorporate adequate rest and recovery to balance out the activity and keep the mind and body stable.
6. Design a school day routine that combines exercise, healthy meals, and study breaks. Explain how this routine helps you stay energetic and focused.
Ans: A good routine starts with a morning warm-up using locomotor skills like jogging to supply oxygen to the body. During the day, consume healthy meals to maintain a proper body composition. Use study breaks to perform non-locomotor skills, like stretching or Yoga (e.g., Tāḍāsana), to relieve stiffness and improve stability. This routine helps because physical activity reduces anxiety, improves focus, and prevents the body from feeling tired and stiff.
Answer the following in detail:
1. How can participating in team sports improve both the physical and social aspects of physical literacy?
Ans: Physically, team sports require running, dodging, and throwing, which develop locomotor and manipulative skills, improving speed, agility, and hand-eye coordination. Socially, playing in teams develops teamwork, leadership, and decision-making skills. It also teaches students to respect rules, share responsibilities, face defeat with courage, and cooperate with others, preparing them to be socially responsible citizens.
2. Create a flowchart from the prehistoric till ancient period with changes in the philosophy of physical education.
Ans: (i) Prehistoric Times: Physical movement was for survival; rock paintings show hunting, gathering, and group movement requiring endurance and teamwork.
(ii) Sindhu-Sarasvatī Civilisation: Physical activity became part of active daily life, linked to agriculture, construction, walking through planned cities, and cleanliness.
(iii) Vedic Period: Strong emphasis was placed on health, bodily strength (bala), healing, and executing rituals that required precise body control and coordination.
(iv) Epic Period: Organized training emerged in gurukulas, where students practiced archery and mace fighting to develop discipline, courage, and moral values.
(v) Classical Period: Physical discipline and moderate exercise (vyāyāma) became a systematic practice essential for personal health, disease prevention, and effective state administration.
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