Physical fitness is the ability of the body to perform daily activities efficiently without getting tired quickly and still have enough energy left for leisure and emergencies.

In simple terms, physical fitness means : Being able to do your work without getting tired easily. Having strength, endurance, and flexibility.

1. It helps you do daily tasks with ease.


2. It improves your heart and lung function.


3. It helps you maintain healthy body weight.


4. It makes your muscles, bones, and joints stronger.


5. It improves mental alertness and mood.


6. It reduces the risk of diseases (e.g. obesity, diabetes, hypertension).

There are two main types of physical fitness components:

1. Cardiovascular endurance: Ability of the heart and lungs to supply oxygen during exercise.


2. Muscular strength: The amount of force your muscles can produce.


3. Muscular endurance: Ability of muscles to work for a long period without tiring.


4. Flexibility: Ability to move joints easily through a full range of motion.


5. Body composition: The proportion of fat to lean body mass (muscles, bones).

1. Speed — The ability to move the body or parts of it very quickly.


2. Power — The ability to exert maximum force in the shortest time possible.


3. Agility — The ability to change direction or position of the body quickly and accurately.


4. Balance — The ability to maintain stability while standing still or moving.


5. Coordination — The ability to use body parts together smoothly and efficiently.


6. Reaction time — The ability to respond quickly to a signal or stimulus.

1. Has strength to do work without getting tired easily.


2. Has good endurance and can work or play for long periods.


3. Has flexible joints and muscles that move freely.


4. Has good posture and body shape.


5. Recovers quickly after work or exercise.


6. Has a healthy heart and lungs.


7. Can resist sickness related to inactivity (like obesity).


8. Has energy left for play and emergencies after daily work.

Body conditioning programme is a planned set of exercises that helps make the body strong, healthy, and fit.

1. To develop physical fitness.


2. To strengthen muscles and bones.


3. To promote good posture.


4. To prevent unnecessary fat accumulation.


5. To improve heart and lung function.


6. To build self-confidence through better appearance.

1. Running / jogging — cardiovascular endurance.


2. Skipping / rope jumping — endurance and coordination.


3. Sit-ups / curl-ups — abdominal muscle strength.


4. Push-ups — upper body strength.


5. Squats / lunges — leg strength.


6. Stretching exercises — flexibility.


7. Jumping jacks / star jumps — overall conditioning.

1. Warm-up: Begin with light exercises to prepare the body.


2. Progression: Start slowly and gradually increase the intensity.


3. Regularity: Exercise consistently (at least 3–5 times a week).


4. Variety: Combine different types of exercises to work various parts of the body.


5. Cool-down: End with gentle movements and stretching to relax muscles.

1. Wear proper sports clothes and shoes.


2. Exercise in a safe, clean environment.


3. Drink water to stay hydrated.


4. Do not over-exercise; know your limits.


5. Warm up before and cool down after exercises.