The perfection of the body, as great a perfection we can bring about by the means at our disposal, must be the ultimate aim of physical culture.
The new work of transformation
At this day and age the unity of mind and body is a widely recognised and accepted fact and the totality of life is universally emphasised. It has become commonplace to say that we have to live a healthy life and that, without health, we cannot achieve or retain anything accomplished. If we are to build bodies that are ready to become fitter instruments for the new work of transformation, health should not merely be defined as just the absence of disease or infirmity. It should be a powerful tool that gives us the ability to sustain adaptive effort ('adaptive' in the sense of a progressive overloading of the system) and use it to imply body power, vitality and ability to resist fatigue.
All levels of the being
It is now a known fact within the scientific community worldwide - and also in the world of coaching - that even if one wishes to develop only one aspect of any formation, one cannot ignore the whole. So it is with the body: it is like an orchestra, each part integrating and working in unison with the other parts. The Integral Yoga emphasises the need for integral development of all levels of the being. Our aim should be to develop our physical capacities and attributes to their perfection through a consciously chosen programme. The notion of perfection implies a harmonious and complete development. Just as we train the young mind through studies of various subjects (e.g. language, mathematics, arts, history, science etc.), so also the body needs development and training in a comprehensive, varied programme that covers all different parts of the physical being.
Comprehensive programme
Auroville's aim is the development of this comprehensive programme for physical education, providing activities which incorporate and develop movement, mobility, control, health, fitness, strength, stamina, challenge, and body skills.
Aim of Physical Education – The ultimate goal or direction is referred to as an aim, it point out way. It is final end. Aim is achieved some certain objectives.
Aim of physical education, like general education, is to develop human personality in its totality well planned activity programs. In some words, physical education aim at the all round development of the personality of an individual or wholesome development of human personality and it includes physical, mental, social, emotional and moral aspects to make an individual a good citizen who is able to make contribution in process of nation in one’s own way. Thus physical education means at making an individual physical fit, mentally alert, emotionally balanced, socially well adjusted, morally true and spiritually uplifted.
Objectives of Physical Education – Objectives are steps considered towards the attainment of the aim. They are the particular and precise means employed to realize an aim. The moment an aim is achieved it becomes an objective in the action that goal on continuing.
The three Objectives of physical education are -
1. The objective of physical fitness – It refers to that state where an individual has developed great endurance, speed, strength etc. Physical fitness is essential to leading a happy, vigorous and abundant life.
2. The objective of social efficiency – It concerned with one’s proper adaptation to group living. Physical education activities provides ample opportunities to develop traits such as cooperation, respect to others, loyalty, sportsmanship, self confidence etc. All these qualities help a person to make him a good citizen.
3. The objective of culture – It aims at developing an understanding and appreciation of one’s own local environment as well as the environment which is world-wide in scope. By participation in various physical education activities such as dance, sports and games, a person fully understand the history, culture, tradition, religious practices etc and the aesthetic values associated with these activities.
t is necessary to know the definition of physical education in order to understand its role. The definition of physical education is learning in emotional, psychomotor and cognitive ways and the goals of physical education are different depending on the requirements of place and time. The objective of most schools is to provide students with skills, capabilities, values and knowledge together with the interest in maintaining a healthy lifestyle. On the other hand, some schools require physical education to promote weight loss. Activities involved in physical education are designed to develop motor skills and promote physical fitness as well as to understand concepts, rules and strategies.
Physical education teaches the students to work as an individual or as part of a team. The definition of physical education is the same in different countries in the world in terms of its goals in promoting discipline. Wrestling, martial arts and Pencak Silat are included in physical education classes in some countries to teach self-defense to students. This helps introduce children into fitness, teamwork and sports, which are necessary for their adulthood.
Knowing the definition of physical education is important so that students will be able to be more interested with the program and its benefits. In addition, definition of physical education plays a significant function in enlightening the students and providing the students the understanding of its importance. The program provides the students with instructions that are individualized and challenging, which can advance the confidence, skills, motivation and knowledge necessary in life.
Another value of physical education for students is the health benefits they can get from the activities. Physical education can prevent obesity and numerous diseases and improve self-esteem and mental health.
PHYSICAL FITNESS
What are the benefits of a regular exercise program?
Breaking out of a sedentary lifestyle and making exercise a regular part of your life can have impressive benefits. It can increase the amount of blood your heart can pump, lower your heart rate when you are at rest, improve your cholesterol level, lower your blood pressure and reduce body fat. Regular exercise also can help you mentally by making it easier to manage stress, leaving you more energetic, making daily chores easier to accomplish, helping you sleep better and improving your self-image. The best part about these benefits is that they are accessible, to some degree, to almost any individual who builds exercise into his or her daily routine.
Regular exercise does not have to entail expensive fitness club dues or high-priced equipment to fill your spare bedroom. It can be as simple as walking. One expense you should afford yourself, however, is the correct shoe for your activity. Walking shoes should not be used for running; running shoes should not be used to play basketball or tennis.
How do I get started?
Before starting an exercise program, you should heed some basic principles:
- Be sure to check with your physician. Most people who wish to start a gradual, sensible exercise program do not need to see a doctor before they start. However, if you have a health problem like high blood pressure, if you have pains or pressure in the chest or shoulder area, if you tend to feel dizzy or faint, if you get very breathless after a mild workout, or if you are middle-aged or older and have not been active, check with your doctor first.
- Choose an activity that you enjoy. If you do not like what you are doing, you probably will not stick with your program. And remember, light activities, if done daily, can help you become more fit. Physical activity can be fit into your daily routine in small but important ways: take a walk at lunch or after dinner, use the stairs instead of the elevator, get off the bus one or two stops early and walk the rest of the way to your destination, park farther away from the store or office, ride a bike, work in the yard or garden, or go dancing.
- Build variety into your program. A program that includes several fitness activities--for example, weight training on Tuesdays and Thursdays, running on Mondays and Wednesdays, and swimming on Fridays and Sundays--will help maintain your interest and will help you exercise different muscle groups.
- Train with regularity. Fitness is cumulative. Increased strength and flexibility result from regular physical activity. Sporadic exercise, especially if intense, can result in injury.
- Soreness from an intense workout should not last more than 24 hours. If it does, you should re-examine how you are performing the activity and the intensity of your workout. Listen to your body; it will tell you if you are overdoing it.
- More is not necessarily better. Your body needs time to rest between workouts. Try to alternate between hard and easy workouts.
What phases make up a good workout?
Regular exercise has four phases:
- Warming up elevates your pulse slowly. Start at a fairly light pace and gradually increase it until you begin to perspire--about five to 10 minutes. A good warm-up will help prevent muscle strains and raise the internal body temperature, which makes muscles more flexible.
- Stretching improves the flexibility of your joints, making movement easier and injuries less likely. Stretches should be done slowly and without bouncing. Move until you can feel the muscle stretch but not to where you feel any pain. Hold the position for several seconds (10-20) and repeat three to five times. Stretch before and after you exercise.
- The aerobic phase is the most important part of your daily exercise routine because this is when you temporarily elevate your resting heart rate. This phase involves three factors. The frequency of your exercise program is an important factor. In order to improve your fitness level, you should try to exercise at least three times per week. The length of time you exercise is important. The body needs approximately 20 minutes to reach its fat-burning stage. (Individuals who are extremely out of shape and those who have cardiac or respiratory problems are exceptions to this rule and should start with shorter workouts. These people, especially those who are out of shape, may be able to gradually increase the length of their workouts.) Theintensityof your workout is crucial and should be determined by your level of fitness. Your workout should increase the number of times your heart beats to about 60 percent to 80 percent of its maximum rate.
- During cool down, you should reduce your pace slowly so that your heart rate and blood pressure decrease slowly. This is the final phase of your workout.
Calories Burned Per Hour*
| Activity | Men** | Women** |
| Light Activity | 300 | 240 |
| Cleaning house | ||
| Playing baseball | ||
| Playing golf | ||
| Moderate Activity | 460 | 370 |
| Walking briskly (3.5 mph) | ||
| Gardening | ||
| Cycling (5.5 mph) | ||
| Dancing | ||
| Playing basketball | ||
| Strenuous Activity | 730 | 580 |
| Jogging (9 min./mile) | ||
| Playing football | ||
| Swimming | ||
| Very Strenuous Activity | 920 | 740 |
| Running (7 min./mile) | ||
| Racquetball Skiing | ||
** Healthy man, 175 pounds; healthy woman, 140 pounds.
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