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I AM TIME
Investment
of
Applied Management
of
Time, Infrastructure Money &
Experience for new palm of
Physical Education.

NEW PALM OF PHYSICAL EDUCATION
Following subject classification is
recommended in this system :
1. P = Personality Development.
2. A = Art & Science of Living.
3. L = Livelihood Earning.
4. M = Management Skills.

WHAT IS PERSONALITY DEVELOPMENT
Measuring, Developing, and maintaining
each component of one’s personality
where
Personality = Personal + Identity by
learning to develop and maintain both the
inner and outer elements of personality.

INNER & OUTER PERSONALITY TRAITS
OUTER ELEMENTS
HE MASKS Pt.
H = Habits.
E = Etiquettes (Social behaviour conventions)
B = Beliefs.
I = Ideals. M = Manners
G = Genes A = Abilities
(Current Qualifications)
C = Character Instincts. S = Skills
A = Attitudes K = Knowledge
V = Values S = Smart Goals
E = Ethics (moral) Application Style
& Empathy
S = Spirit
Pt. Physical Traits like body height,
weight appearance, Lifestyle etc.
INNER ELEMENTS
BIG CAVES

WHAT IS ART OF LIVING
Learning of aesthetic activities and skills
(like walking style, postures, general
getup, dance, aerobics, stepping etc.)
needed for exploring one’s best potentials
for daily scheduled of active lifestyle
needed to prevent disease and promote
health.

WHAT IS SCIENCE OF LIVING
Understanding and learning to apply
scientific fundamentals (like regular
morning walk, oral hygiene, nutritions
food, adult talent prediction at young age,
exercise requirements, weight manage-
ment etc.) for most effective and efficient
daily schedule to prevent disease as well
as to promote health & success.

WHAT IS LIVELIHOOD EARNING
Livelihood Earning is the art and science
of earning one’s bread, clothing, housing
by learning atleast one manual and mental
skill needed to make money/resources
through the truthful Gandhian philosophy
of Non-violence, Satyagraha and
education of Head, Heart and Hand.

WHAT IS MANAGEMENT SKILLS
EDUCATION
Management skills are the art and science
of effective and efficient conduct of one’s
time, energy, material and non-material
possessions (money & ideas), social
behaviours, work performance, emotional
& spiritual nature.

APPLIED MANAGEMENT OF HEALTH
Self management of health needs awareness to the
interpretation of the following health markers :
 One’s ideal weight for height.
 Resting Pulse Rate.
 Blood Pressure Values.
 Blood Lipid profile.
 Haemoglobin level.
 RBC Count.
 WBC Count.
 Body Fat Percentage.
 Nutritional and Exercise Needs.
 Importance of Active Lifestyle & planned Exercise.

WHO’s HEALTH GOALS
for the year 2010
 Increase quality and years of healthy life.
 Increase incidence of “healthy days”.
 Increase daily physical activity.
 Increase prevalence of a healthy weight and reduce prevalence of
overweight.
 Reduce days with pain for those with arthritis, osteoporosis, and
chronic back problems.
 Reduce activity limitations, especially among older adults.
 Reduce incidence of and death from cancer.
 Increase diagnosis of and reduce incidence of Type II diabetes.
 Decrease incidence of depression.
 Decrease incidence of heart diseases, including stroke and high
blood pressure.
 Decrease incidence of high cholesterol levels among adults.

EXERCISE IS THE BEST MEDICINE
If you have 90 to 120 minutes a week for exercise,
you can accomplish a death defying act. You
will feel better, roll back your physiological clock,
and gain more benefits than you would from any
potion or medication ever invented.
“Anyone who sits around idle and takes no
exercise will be subject to physical discomfort
and failing strength”.
- Moses Maimonides
(Twelfth Century)

HEALING POWER OF EXERCISE
Better to hunt in fields for health unbought;
Than fee the doctor for a nauseous draught.
The wise, for cure, on exercise depend;
God never made his work for man to mend.
- John Dryden
(1631-1700)

BENEFITS OF EXERCISE
 Increase your life span.
 Reduce your chance of developing heart disease.
 Reduce your risk of stroke.
 Lower your risk of developing certain cancers.
 Prevent and treat high blood pressure.
 Prevent and treat diabetes.
 Burn fat and build muscle.
 Strengthen your bones.
 Improve cholesterol and triglyceride levels.
 Prevent and treat lower back problems.
 Reduce stress, anxiety, and symptoms of derpression.
 Reduce your risk of developing glaucoma.
 Boost your energy level.
 Improves endothelial health & NO (Nitric oxide)
production.

THE HEALING POWER OF EXERICSE
 There are different types of exercise to achieve the
following goals:
 Exercise for weight management.
 Exercise for Bone Health.
 Exercise of Arthritis and Back Pain Relief.
 Exercise to Prevent and Treat Diabetes.
 Exercise to Treat higher Cholesterol levels.
 Exercise to Lower Blood Pressure.
 Exercise to Prevent and Treat Heart Disease.
 Exercise to Slow (and Reverse) Aging.
 Exercise to Elevate Mood and Treat Anxiety and
Depression.

GENERAL BENEFITS OF ACTIVE LIFESTYLE
 Stronger heart muscle fitness and health.
 Lower heart rate.
 Better electric stability of heart.
 Decreased sympathetic control of heart.
 Increased O2 to brain.
 Reduced blood fat, including low-density
lipo-proteins (LDLs).
 Increased protective high-density lipo-
proteins (HDLs).
 Delayed development of atherosclerosis.

GENERAL BENEFITS OF ACTIVE LIFESTYLE-2
 Increased work capacity.
 Improved peripheral circulation.
 Improved coronary circulation.
 Resistance to “emotional storm”.
 Reduced risk for heart attack.
 Reduced risk for stroke (Brain attack).
 Reduced risk for hypertension (B.P.).
 Greater chance of surviving a heart attack.
 Increased oxygen-carrying capacity of the
blood.

SPECIFIC BENEFITS OF ACTIVE LIFESTYLE
1. Benefits due to improved strength and muscular endurance.
2. Benefits due to resistance to fatigue.
3. Other health benefits.
4. Benefits of enhanced mental health and function.
5. Benefits of improved wellness.
6. Benefits due to opportunity for better social interactions.
7. Benefits of improved appearance.
8. Benefits of greater lean body mass and less body fat.
9. Benefits of improved flexibility.
10. Benefits of bone development.
11. Benefit of reduced cancer risk.
12. Reduced effect of acquired aging.

1. BENEFITS DUE TO IMPROVED STRENGTH
AND MUSCULAR ENDURANCE
 Greater work efficiency.
 Less chances for muscle injury.
 Reduced risk for low back pain.
 Improved performance in sports.
 Quicker recovery after hard work.
 Improved ability to meet emergencies.

2. BENEFITNS DUE TO RESISTANCE
TO FATIGUE
 Ability to enjoy leisure-time.
 Improved quality of life.
 Improved ability to meet some
stressors like pending work, health
troubles, social problems/changes,
personal needs, financial needs etc.

3. OTHER HEALTH BENEFITS OF P.A.
 Decreased diabetes risk.
 Better quality of life for diabetics.
 Improved metabolic fitness.
 Extended healthy lifespan.
 Decrease in dysfunctional years.
 Aids for some people who have
arthritis, PMS, asthma, chronic pain,
fibromyalgia, or impotence.
 Improved immune system.

4. BENEFITS OF ENHANCED MENTAL
HEALTH AND FUNCTION
 Relief of depression.
 Improved sleep habits.
 Fewer stress symptoms.
 Ability to enjoy leisure and work.
 Improved brain function.

5. BENEFITS OF IMPROVED WELLNESS
 Leisure-time enjoyment.
 Improved work capacity.
 Ability to meet emergencies.
 Improved creative capacity.

6. BENEFITS DUE TO OPPORTUNITY FOR
SUCCESSFUL EXPERIENCE AND SOCIAL
INTERACTIONS
 Improved self-concept.
 Opportunity to recognize and accept
personal limitations.
 Improved sense of well-being.
 Enjoyment of life and fun.

7. BENEFITS OF IMPROVED APPEARANCE
 Better figure/physique.
 Better posture.
 Fat control.

8. BENEFITS OF GREATER LEAN BODY
MASS AND LESS BODY FAT
 Grater work efficiency.
 Less susceptibility to disease.
 Improved appearance.
 Less incidence of self-concept
problems related to obesity.

9. BENEFITS OF IMPROVED FLEXIBILITY
 Greater work efficiency.
 Less chance of muscle injury.
 Less chance of joint injury.
 Decreased chance of developing low
back problems.
 Improved sports performance.

10. BENEFITS OF BONE DEVELOPMENT
 Greater peak bone density.
 Less chance of developing
osteoporosis.

11. BENEFITS OF REDUCED CANCER RISK
 Reduced risk for colon and breast
cancer.
 Possible reduced risk for rectal,
testicular, prostate, and pancreatic
cancers.

12. REDUCED EFFECT OF ACQUIRED AGING
 Improved ability to function in daily life.
 Better short-term memory.
 Fewer illnesses.
 Greater mobility.
 Greater independence.
 Greater ability to operate an automobile.
 Lower risk for dementia.

HEALTH BEHAVIOUR MODELS
 Transtheoretical Model.
 Social cognitive theory.
 Health beliefs model.
 Theory of planned behavior.
 Social ecological model.
 Self-determination theory.
 Theory of reasoned action.

TRANSTHEORETICAL BEHAVIOUR
CHANGE MODEL
This model is also referred to as the stages of
change model. This model suggests five stages
of change that characterize various health
behaviors. The model suggests that doing the
correct things (processes) at the right time
(stage of change) is important to self-change in
health behaviors.

HEALTH BELIEFS MODEL OF
BEHAVIOUR CHANGE
This model suggests that a person’s health behavior is
related to the following four factors:
1. The belief that a health problem will have harmful
effects.
2. The belief that a person is susceptible to the problem.
3. The perceived benefits of changing a lifestyle to
prevent the problem and
4. The confidence that he or she can do what is
necessary to prevent it.

SOCIAL-ECOLOGICAL BEHAVIOUR
CHANGE MODEL
The social ecological model is based on the notion that
health behavior change is influenced by the interactions
of intra-personal, social, cultural, and physical
environmental factors. For example, when people
smoke, they affect the environment, which in turn
affects the health of others in the environment. While
this model does not focus on individual behavior change,
it is included here to emphasize the importance of a
multitude of social and environmental factors on public
health.

SOCIAL COGNITIVE THEORY
OF BEHAVIOUR
Social cognitive theory is also referred to as
social learning theory. Central to this theory are
self-efficacy and positive expectations about
behavior change. Also, the theory suggests that
a person must value the outcomes of a behavior
if he or she is likely to do that behavior.

THEORY OF PLANNED BEHAVIOUR
This theory is often combined with the theory for
reasoned action. It has the same basic tenets but adds
the concept of “perceived control” over the environment.
The person must believe that he or she has some control
over the factors that allow the performance of that
behavior. Perceived control is in many ways similar to
self-efficacy in social cognitive theory.

SELF-DETERMINATION THEORY
Central to self-determination theory is the importance of
choice in a person’s life (autonomy). Perceptions of
competence at mastering life’s tasks are also critical to
the theory. Making personal choices in an attempt to
master the tasks of daily living are emphasized rather
than making choices based on external pressures to
comply. Self-determination theory and cognitive
evaluation theory (its sub-theory) emphasize intrinsic
motivation. The intrinsic motivation inherent in
behaviors that are exciting and/or fulfilling is important
in making activity choices.

THEORY OF REASONED ACTION
This theory suggests that a person’s behavior
is most associated with the person’s intention
to do the behavior. The two factors most
likely to influence a person’s intentions are
1. Attitudes (beliefs) and
2. The social environment (opinions of others).

MANAGEMENT FACTORS
AFFECTING PROGRESS
 Personal Factors.
 Pre-disposing (Inclination) Factors.
 Enabling Factors.
 Re-inforcing Factors.

PERSONAL FACTORS
 Age.
 Gender.
 Heredity.
 Current health and fitness.

PREDISPOSING FACTORS
AM I ABLE?
 Self-confidence.
 Self-efficacy.
 Safe environment
 Access
IS IT WORTH IT?
 Self-motivation.
 Enjoyment.
 Balanced attitudes.
 Beliefs.
 Knowledge.

ENABLING FACTORS
 Goal setting.
 Self-assessment.
 Self-monitoring.
 Self-planning.
 Performance skills.
 Coping skills.
 Consumer skills.
 Time management.

REINFORCING FACTORS
 Success
 Family support.
 Peer support.
 Support of health professionals.

APPLIED MANAGEMENT OF FITNESS
Needs self Awareness to Fest accronym :
F = Flexibility.
E = Endurance.
S = Strength.
T = Testing of body fat.

APPLIED MANAGEMENT OF FITNESS (contd.)
Fitness through Dance
Fitness through Aerobics.
Fitness through Walking.
Fitness through Stepping.
Fitness through Swimming.
Fitness through Weight Training.
Fitness through Cycling/Treadmills etc.

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