Five Components of Physical Fitness for you
Author: Rox Bernetto
Five Components of Physical Fitness for you
Five Components of Physical Fitness for you – While the definition of physical fitness can be a complex and little or no clear definition of physical fitness may vary, government health agencies and most sports scientists agree that there are 5 components of health-related physical fitness. This component is enough to give an accurate representation of how fit and healthy body as a whole (total or overall fitness). 5 components of cardiovascular fitness (also referred to as cardiac-respiratory endurance or resistance of the heart), muscular strength, muscular endurance, flexibility, and body composition.
Let’s take a closer look at each of these components.
1) Cardiovascular fitness. (Or the cardiac-respiratory endurance or cardiovascular endurance)
Of the 5 components, fitness is the cornerstone of creating a path to improve your fitness level is another.
Cardiovascular fitness is the efficiency of the body (heart and lungs) to give oxygen and nutrients to the muscle work required and transportation of waste products from the cells during the sustained period of time. Or in other words, the ability of the heart and lungs to work together to provide the necessary oxygen and fuel for your body without quickly reaching high levels of fatigue and exhaustion.
In our daily lives, we need fitness to handle the physical tasks and all the “walk around” we are doing.
A general fitness test usually involves some kind of continuous walking. But the typical examples of physical activity associated with cardiovascular fitness are jogging, swimming, bicycling, or fast walking speed and all types of aerobic exercise. Aerobic exercise is the best way to improve fitness.
2) Muscle. Strength
Muscle strength is the maximum amount of force (weight or heavy resistance) of a muscle or muscle group can generate in a single effort to that point no longer repetition can be performed without a break. Quite the opposite of muscle strength cardiovascular fitness relates to the fact that fitness is measured over a certain period. While on the other hand, muscle strength was measured in one repetition.
In our daily lives, we need to level the power to be able to perform simple physical tasks such as daily lifting; moving, carrying, etc.
Common test to measure upper body strength is some kind of weight lifting exercises, like bench press. Anaerobic exercise like weight lifting bench press, leg press, shoulder press or bicep curls are examples of the best ways to increase muscle strength.
3) Muscle. Endurance
Muscle endurance is the ability of a muscle or muscle group to perform repetitive movements (or to hold a particular position) with less than maximum power for a period or until the muscles fatigue. Or, to put a simplified, is how long your muscles can do something before it becomes too tired to finish.
Be careful not to confuse muscle endurance with muscle strength. While they can work together, they certainly are not the same. For many athletes, there may be a need to distinguish between muscle strength and muscle endurance. But for ordinary people, who want to easily perform their daily routine, trying to stay healthy and fit, and just want to enjoy physical activities like hiking, biking, or just playing in the park with their children, muscular endurance plays major role in fitness.
General test for muscle endurance can be dynamic (ability to repeat contraction) or static (the ability to maintain contraction). Dynamic test will see how many push-ups or sit-ups, for example, a person can complete in a designated amount of time (eg 30 seconds, minutes, or maybe longer). Or, without a time limit, that person can do as many repetitions of exercises that they can until they cannot do it anymore. One example of a static test will be the reflection arm hanging at the bar where the players hang up when stopped appointed or until they became too weak to continue to depend.
Muscle endurance can be enhanced by both aerobic and anaerobic exercise. Some examples would be cycling, step machines and elliptical machines.
4) Flexibility.
Flexibility is the ability to move a joint or group of joints, muscles, ligaments, and tendons through their full range, normal motion without obstruction, discomfort, or pain.
Flexibility is actually more important for physical fitness than people realize. Not only does flexibility play a major role in carrying out everyday tasks a lot, but maintain or even increase your flexibility is very important to protect your joints and keep them healthy. In addition, the flexible contribution to improve the health of your lower back, look and reduce the effects of arthritis, and reduce muscle tendon injury.
Not everyone has the same flexibility or flexibility requirements. Your flexibility to tell you how you limber. And, when it comes to test your fitness level flexibility, sit-and-reach test most frequently used.
Stretching is the best way to improve flexibility. And, most fitness experts recommend daily routine static stretching for each joint.
5) Body composition.
Body Composition is the percentage of fat in your body than your body mass (muscle, bone, tendons, ligaments, organs, etc.).
Body composition is a better indicator of overall fitness condition weight. So you understand that the total weight or what you see on your bathroom scale does not tell you how much fat or lean body mass (muscle) you have.
Body composition is useful in helping to determine health risk. Therefore, knowing your body composition and how it relates to your overall fitness level is important. An optimal ratio of fat mass to lean mass is a clear indicator of good fitness.
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Very interesting post thank you for sharing I just added your site to my bookmarks and will be back.
This can be getting a little more subjective but for me I much prefer some type of step bench work outs. The interface of each and every bench is vibrant , has much more flair, and several cool functions that permit you to quickly see some results to your whole body . Treading on some of those will focus on what your body demands, and definitely will let you to find their way around exploring what may be good for complete wellness.