What is physical fitness?
Physical fitness refers to the ability of the body system to perform efficiently and allow you to remain healthy and accomplish all your activities without experiencing undue fatigue.
Physical fitness is paramount for overall health and wellbeing. When you’re physically fit, you can live your life to the full extent regardless of what life may bring.
Physical fitness is achieved through moderate-vigorous exercise, enough rest and proper nutrition. The benefits of physical fitness also extend to mental wellbeing.
What is the importance of physical fitness?
A gym Routine
and Physical fitness are important to everyone regardless of your class or age. The benefits of physical fitness cannot be overemphasized. By being physically fit, you can enjoy:
• Relaxed mental status. Your mind will function optimally.
• Maintain proper weight and reduce the chances of being obese.
• Improve your energy levels.
• Relieve symptoms of stress and depression.
• Decrease the risk of blood pressure, stroke, cancer, diabetes, and other chronic diseases.
Types of physical fitness
Physical fitness is categorized into two broad categories, i.e. performance and health-related.
Performance-related includes qualities such as aerobic power, muscular strength, anaerobic power, flexibility, and capacity. Health-related fitness, on the other hand, refers to qualities like aerobic power, flexibility, abdominal strength, body fat, and glucose tolerance and many more.
What are the components of physical fitness?
Strength and conditioning are not the only factors that define physical fitness. Several other components determine physical fitness.
This is because we’re regularly challenged by the type of activities we engage in every day.
As you plan to adopt an effective gym routine that will help shape your health, here are the 11 components of physical fitness to consider.
This is the ability to react and change direction quickly without impacting on speed, control, and balance. It is a valuable component of fitness and is paramount in most physical activities and sports.
It is critical for activities that need rapid acceleration and deceleration like in football, gymnastics, and basketball.
It involves responding to all that is going on around you by taking information and translating it into proper body balance.
You move to the right position where you can take the next action quickly.
Some of the activities you can engage in to test your agility include shuttle runs, plyometric jumps, track jumps, and forward-backward sprints and more.
The ability to maintain your body in the equilibrium state is referred to as balance. It can either be dynamic or static.
Dynamic balance is when your body is in the balance as you move while static is when your body is stationed in one place.
The exercises you can engage in to improve balance are those that workout core muscle groups. Yoga and Pilates are the best exercises for balance.
The ability to move efficiently and smoothly is termed as coordination. Balance and coordination go hand in hand. For proper coordination, you have to engage in activities that work out large muscles like jumping and running.
However, you need to perform these activities with good rhythm, accuracy, and technique.
4. Body composition
It refers to the proportion of fat-free and lean body fat mass in the body, i.e. fat weight and lean weight. Body composition is vital for your success in many sports. To enhance your body composition, it is good to engage in various physical activities and eat well.
5. Cardiovascular endurance
This is the efficiency of the lungs, heart and the entire vascular system to pump sufficient oxygen and nutrient-rich blood to all the working muscles in the body.
Cardiovascular endurance enables you to remain fit when engaging in physical exercises without necessarily feeling fatigued or exhausted. You can improve your cardiovascular endurance by participating in various aerobic activities.
Flexibility increases joint range of motion. It improves your fitness level by enabling you to exercise safely and efficiently.
Flexibility is essential in case you want to participate in gymnastic events. The best way to improve your flexibility is by stretching, doing yoga, Pilates, and Tai Chi among other exercises.
7. Muscular endurance
The ability of muscles to contract repeatedly for a prolonged period is called muscular endurance.
You can measure your muscular endurance by counting the number of times you can do sit-ups, full squats and bicep curls with some weight without stopping.
To improve your muscular endurance, try engaging yourself in activities such as swimming, running, and cycling.
8. Muscular strength
This is the maximum force you can generate in one movement pattern at a certain contraction velocity. It is the force a muscle can produce in one single movement.
The amount of force you can produce depends on your age, gender, and physical attributes. The benefits of strong muscles include proper posture, movement, performance at work and other recreational activities.
Weightlifting exercises can help improve muscular strength.
This is the ability to perform a task as quickly as possible. Speed is essential in various sports. It is closely related to reaction time. The best way to improve speed is by engaging in different sport-specific and explosive exercises.
The ability to quickly exert muscular strength with marked acceleration is called power. In simple terms, it is referred to as the rate of doing work.
Power combines both strength and speed. Activities like shot-putting and Olympic lifting can bring high power.
11. Reaction time
This is the time taken to present a stimulus and initiate a muscular response to that stimulus. Reaction time helps to assess how well you can execute a task.
It also helps to establish the baseline and measure the effectiveness of your training program. Your years of practice, and genetics can determine your reaction time.
Activities that can help improve reaction time include reaction balls, ladder drills, and plyometric jumping and other anaerobic exercises.
Physical fitness is essential in various aspects of our wellbeing. Despite your age, occupation or class, we should always strive to remain fit both in the body and mind. We can use various factors to measure and test our fitness levels
The above are the 11 components of physical fitness you can use as you exercise and improve your fitness level.