PHYSICAL FITNESS. component, types and how it works

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