Physical fitness refers to the ability of your body systems to work together efficiently to allow you to be healthy and perform activities of daily living. Being efficient means long daily activities with least effort possible (Fitness for Life, Sixth Edition)
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It is also the condition that allows the body to efficiently cope with demands of daily activities and still has the energy to enjoy other active leisure activities.
Health Related Components of Physical Fitness
- Aerobic capacity
- Muscular Strength
- Muscular Endurance
- Flexibility
- Body Composition
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1. Aerobic Capacity
Aerobic Capacity is the ability of the heart, lungs and the vessels to suppl oxygen, It is the highest amount consumed during maximal exercise in activities that use the large muscle groups in the legs or arms or legs and arms combined.
Aerobic capacity can be evaluated using estimates of VO2max also known as maximal oxygen uptake. VO2max reflects the maximum rate that the respiratory, cardiovascular, and muscular systems can take in, transport, and use oxygen during exercise.
Good aerobic capacity (cardiorespiratory fitness) has been shown to reduce the risk of high blood pressure, coronary heart disease, obesity, diabetes, the metabolic syndrome, and some forms of cancer.
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2. Muscular Strength
Muscular strength is the ability of the muscle to generate great force.
Muscular strength refers to the amount of force a muscle can produce with a single maximal effort. Muscle strength is measured during muscular contraction. The size of your muscle fibers and the ability of nerves to activate muscle fibers are related to muscle strength. (Very well Fit)
It is one of the key components of fitness in which the minimal levels of muscular fitness are needed to perform activities of daily living, for the body to maintain functional independence as one ages, and to partake in active leisure-time pursuits without undue stress or fatigue.
Adequate levels of muscular fitness lessen the chance of developing low back problems, osteoporotic fractures, and musculoskeletal injuries. Muscular strength is defined as the ability of a muscle group to develop maximal contractile force against a resistance in a single contraction.
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3. Muscular Endurance
Muscular endurance is the ability of a muscle group to exert sub maximal force for extended periods.
It is also the ability of the muscle to resist fatigue when performing multiple repetitions of sub maximal loads.
The specific type of muscular endurance used during cardiovascular fitness activities such as running, swimming, or cycling is usually called cardiovascular endurance or cardiorespiratory endurance and is different from the strength training definition. Endurance training for these types of physical activities builds the energy systems of the body, the muscle fibers, and capillaries that can sustain long periods of exercise, such as running a marathon or cycling a 100-miler.
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4. Flexibility
Flexibility is the ability to move joint without a pain over its entire range and motion.
Each of the part of the body has a range of motion in which this is the basis of ones flexibility. Some areas of your body may be very tight, meaning that the muscles feel short and restricted. Some areas of your body may feel very loose and you may be able to lengthen and move those muscles freely.
Flexibility can be improved by doing daily stretch that will make the body muscle, in which it is done from the bottom to the top of our body.
There are different types of stretching to improve flexibility.
- Static stretching. You move into a position that lengthens a target muscle and hold the position for 15-60 seconds. It’s best to remember to breathe as you hold each stretch.
- Dynamic stretching. You move in an out of a position that lengthens a target muscle. Dynamic stretches often involve a gentle bouncing movement and are sometimes called ballistic stretches.
- Active isolated stretching (AIS). You move your joint through a complete range of motion, holding the endpoint only briefly, then return to the starting point and repeat. Many athletes and active exercisers use active isolated stretching to prevent injuries or muscle imbalance.
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5. Body Composition
Our body is composed of many minerals that is usually used for physical activities as a source of energy. Body composition is the total make-up of the body, mean it show what the body is made of; fats,proteins,carbohydrates,water etc. is measured.
Body composition analysis can accurately show changes in fat mass, muscle mass, and body fat percentage. This can help validate services like personal training, patient care and corporate changes.
Fitness not only comes from the outside but also the inside, so body composition analysis is also important because it is also a component for fitness.
References:
https://www.medindia.net/patients/lifestyleandwellness/exercise-and-fitness-classification.htm
Sources:
Wikipedia
-Janine Lorente (Blogger)
P.E. & Health 101 Development Team
P.E. and Health 101 