Physical fitness is a
general state of health
and well-being and,
more specifically, the
ability to perform
aspects of sports,
occupations and daily activities.
Before the industrial revolution, fitness
was defined as the capacity to carry out
the day’s activities without undue
fatigue. However, with automation and
changes in lifestyles physical fitness is
now considered a measure of the body’s
ability to function efficiently and
effectively in work and leisure activities,
to be healthy , to resist hypokinetic
diseases , and to meet emergency
situations.
Fitness
Fitness is defined as the quality or
state of being fit. , the
term “fitness” increased in western
vernacular by a factor of ten. Modern
definition of fitness describe either a
person or machine’s ability to perform a
specific function or a holistic definition
of human adaptability to cope with
various situations. This has led to an
interrelation of human fitness and
attractiveness which has mobilized global
fitness and fitness equipment industries.
Regarding specific function, fitness is
attributed to person who possess
significant aerobic or anaerobic ability,
i.e. strength or endurance. A holistic
definition of fitness is described by Greg
Glassman in the CrossFit journal as an
increased work capacity across broad
times and modal domains; mastery of
several attributes of fitness including
strength, endurance, power, speed,
balance and coordination and being able
to improve the amount of work done in a
given time with any of these domains.
A well rounded fitness program will
improve a person in all aspects of fitness,
rather than one, such as only cardio/
respiratory endurance or only weight
training.
Developing research has demonstrated
that many of the benefits of exercise are
mediated through the role of skeletal
muscle as an endocrine organ. That is,
contracting muscles release multiple
substances known as myokines which
promote the growth of new tissue, tissue
repair, and various anti-inflammatory
functions, which in turn reduce the risk
of developing various inflammatory
diseases
Examples are:
100 m sprint : in a sprint the athlete
must be trained to work anaerobically
throughout the race, an example of how
to do this would be interval training.
Middle distance running: athletes
require both speed and endurance to gain
benefit out of this training. The hard
working muscles are at their peak for a
longer period of time as they are being
used at that level for longer period of
time.
Marathon: in this case the athlete must
be trained to work aerobically and their
endurance must be built-up to a
maximum.
Many fire fighters and police officers
undergo regular fitness testing to
determine if they are capable of the
physically demanding tasks required of
the job.
Members of armed forces will often be
required to pass a formal fitness test –
for example soldiers of the US Army must
be able to pass the Army Physical Fitness
Test (APFT).
Hill sprints: requires a level of fitness
to begin with, the exercise is particularly
good for the leg muscles. The army often
trains doing mountain climbing and
races.
Plyometric and Isometric Exercises : An
excellent way to build strength and
increase muscular endurance.
Sand running creates less strain on leg
muscles than running on grass or
concrete. This is because sand collapses
beneath the foot softening the landing.
Sand training is an effective way to lose
weight and become fit as its proven you
need more effort (one and a half times
more) to run on the soft sand than on a
hard surface.
Aquajogging is a form of exercise that
decreases strain on joints and bones. The
water supplies minimal
impact to muscles
and bones which is good for those
recovering from injury. Furthermore, the
resistance of the water as one jogs
through it provides an enhanced effect
of exercise (the deeper you are the
greater the force needed to pull your leg
through).
Swimming: Squatting exercise helps in
enhancing a swimmer’s start.
In order for physical fitness to benefit
the health of an individual, an unknown
response in the person called a stimulus
will be triggered by the exertion. When
exercise is performed with the correct
amount of intensity, duration and
frequency, a significant amount of
improvement can occur. The person may
overall feel better but the physical effects
on the human body take weeks or months
to notice and possibly years for full
development. For training purposes,
exercise must provide a stress or demand
on either a function or tissue. To continue
improvements, this demand must
eventually increase little over an
extended period of time. This sort of
exercise training has three basic
principles: overload, specificity, and
progression. These principles are related
to health but also enhancement of
physical working capacity.
High Intensity Interval Training
(HIIT)
High Intensity Interval Training consists
of repeated, short bursts of exercise,
completed at a high level of intensity.
These sets of intense activity are followed
by a predetermined time of rest or low
intensity activity. Studies have shown
that exercising at a higher intensity has
increased cardiac benefits for humans,
compared to when exercising at a low or
moderate level. When your workout
consists of an HIIT session, your body has
to work harder to replace the oxygen it
lost. Research into the benefits of HIIT
have revealed that it can be very
successful for reducing fat, especially
around the abdominal region.
Furthermore, when compared to
continuous moderate exercise, HIIT
proves to burn more calories and increase
the amount of fat burned post- HIIT
session. Lack of time is one of the
main reasons stated for not exercising;
HIIT is a great alternative for those
people because the duration of an HIIT
session can be as short as 10 minutes,
making it much quicker than conventional
workouts.
THE Component of Physical Fitness
Definitions and Examples:
1. Agility – The ability to stop, start,
and change directions quickly.
Agility is a skill-related component
of physical fitness. One’s agility can
be increased by doing specific
footwork drills on an agility ladder,
staggered tire formation, or any
other type of obstacle course that
requires the individual to adjust
body position, speed, and direction
quickly.
Agility can be tested by timing
individuals running through a series
of staggered cones or obstacles for
a predetermined distance. Examples
of agility: A football player cutting
across the field, a gymnast doing a
floor routine, a hockey player
bringing the puck down the ice
maneuvering around defenders, or
a soccer player dribbling the ball
around defenders.
The Illinois Agility Sprint Test is a
great way to measure and improve
one’s agility and speed.
2. Balance – Controlling body positions
while standing still or moving.
Balance is a skill-related component
of physical fitness. Balance can be
tested by standing on one leg with
eyes closed for 30 seconds on each
leg or by performing the Y-Balance
Test. Balance can be improved
by increasing one’s overall core
strength . Specific training
techniques using exercise equipment
such as balance discs, Fit-Balls,
BOSU, or standing on one leg while
performing an exercise can help to
improve one’s balance. Examples of
balance: A gymnast jumping and
landing on a balance beam, a
surfer on a surfboard riding a
wave,, equestrian events, or simply
jumping around on one foot.
The Y-Balance Test is a commo
balance.
3. Body Composition – The ratio of
muscle to fat in the body. Having a
high percentage of body fat
compared to lean muscle has shown
to increase risk of heart disease,
certain cancers, strokes, and
diabetes . Doing daily cardiovascular
exercise and strength training,
along with a healthy diet, will help
to reduce body fat and increase
lean muscle mass. Body Composition
can be measured by skinfold
calipers, waist-to-hip ratios,
circumference measurements,
bioelectric impedence, and
hydrostatic weighing. Hydrostatic
weighing is the best way to determine
one’s body fat percentage, followed
by skinfold calipers, and bioelectric
impedence. Body composition is a
health-related component of
physical fitness. In addition to body
composition, individuals should know
their body mass index (BMI) as well.
Hydrostatic weighing is the best
way to determine one’s body fat
percentage. Although it is the
best, it is expensive and can only
be done in a clinical setting.
Using a skinfold caliper is a g
inexpensive, and fairly accurate
measure one’s body composition
4. Cardiovascular Endurance –
Engaging in physical activity for
long periods of time. Cardiovascular
endurance can be measured indoors
by performing a 3 minute step test
or by stress tests on a treadmill or
stationary bike. Cardiovascular
endurance can also be measured by
field tests such as Cooper’s 12-
minute Run, the 1.5 Mile Run, the
600 Yard Walk/Run, or a Shuttle
Run. However, some disadvantages
to outdoor field tests include wind,
humidity, and temperature.
Cardiovascular endurance is a
health-related component of
physical fitness.
In order to improve cardiovascular
endurance, one must be consistent
with daily aerobic exercise while
reaching appropriate target heart
rate zones. Examples of
cardiovascular endurance: A cross-
country running race, running a
marathon, jumping rope, high-
intensity circuit training, or
manipulating your way through an
obstacle course.
Running a marathon is a great ex
cardiovascular endurance.
5. Coordination – Making movements
work together smoothly. This usually
consists of upper and lower body
movements being performed at the
same time. Coordination is a skill-
related component of physical
fitness. Coordination can be
improved by performing exercises
that require the individual to use
upper body muscle groups and lower
body muscle groups at the same
time. Coordination can be tested
with a variety of manual dexterity
tests and hand/eye coordination
tests. One example of such test is
balancing on one leg and throwing a
tennis ball against Components of physical fitnessa wall and
catching the returning ball in the
opposite hand. Examples of
coordination: Performing a squat on
a BOSU while doing a shoulder press,
a baseball pitcher throwing a pitch,
a pole vaulter or a high hurdler in
track and field, or jumping rope.
Training the body is really great thing and idea
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