3-Fitness-Concepts

9
Fitness Concepts
Physical fitness is generally achieved through
exercise, correct nutrition and enough rest. It is considered a
measure of the body’s ability to function efficiently and
effectively in work and leisure activities, to be healthy, to
Fitness is the
ability of the
resist hypokinetic diseases, and to meet emergency
individual to live a
situations. It refers to the ability of your body systems to work
healthy, satisfying,
together efficiently to allow you to be healthy and perform
useful, and more
activities of daily living. Being efficient means doing daily
productive life.
activities with the
A person who
least effort possible. A fit person is able to perform
is physically fit
schoolwork, meet home responsibilities, and still have enough possesses strength,
energy to enjoy sport and other leisure activities. A fit person power and
can respond effectively to normal life situations, such as endurance. He
raking leaves at home, stocking shelves at a part-time job, works efficiently with
and marching in the band at school. A fit person can also a minimum waste of
energy.
respond to emergency situations - for example, by running to
get help or aiding a friend in distress.
Hypokinetic diseases are conditions that occur from a sedentary lifestyle.

Examples could include obesity and complications arising from sedentary
behavior.
Sedentary lifestyle is a medical term used to denote a type of lifestyle with no or

irregular physical activity. Sedentary activities include sitting, reading, watching
television and computer use for much of the day with little or no vigorous physical
exercise.
COMPONENTS OF PHYSICAL FITNESS
Health-related Fitness - These parts of fitness are body

composition, cardiorespiratory endurance, flexibility, muscular endurance, power,
and strength. It helps you function effectively in daily activities.
Skill-related Fitness –These parts of fitness are balance, agility, speed, power,
coordination and reaction time.
Health-related Fitness
Cardiovascular endurance is the ability of the heart and lungs to work together to
provide the needed oxygen and fuel to the body during sustained workloads.
Examples would be jogging, cycling and swimming. The Cooper Run is used most
often to test cardiovascular endurance.
PATH FIT 1 – Movement

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Muscular strength is the amount of force a muscle can produce. Examples would
be the bench press, leg press or bicep curl. The push up test is most often used to
test muscular strength.
Muscular endurance is the ability of the muscles to perform continuous without
fatiguing. Examples would be cycling, step machines and elliptical machines. The sit
up test is most often used to test muscular endurance.
Flexibility is the ability of each joint to move through the available range of motion
for a specific joint. Examples would be stretching individual muscles or the ability to
perform certain functional movements such as the lunge. The sit and reach test is
most often used to test flexibility.
Body composition is the amount of fat mass compared to lean muscle mass, bone
and organs. This can be measured using underwater weighing, Skinfold readings,
and bioelectrical impedance. Underwater weighing is considered the “gold standard”
for body fat measurement, however because of the size and expense of the
equipment needed very few places are set up to do this kind of measurement.
Skill-related Fitness
Agility is the ability to change and control the direction and position of the body while
maintaining a constant, rapid motion.
Balance is the ability to control or stabilize the body when a person is standing still or
moving.
Coordination is the ability to use the senses together with body parts during
movement.
Speed is the ability to move your body or parts of your body swiftly.
Power is the ability to move the body parts swiftly while applying the maximum force
of the muscles. Power is a combination of both speed and muscular strength.
Reaction Time is the ability to reach or respond quickly to what you hear, see, or
feel.
FACTORS AFFECTS OF PHYSICAL FITNESS
Heredity - The genetic makeup of an individual.

Lifestyle - The general living. It refers to an individual’s socio-economic status
Body Type - Close to heredity factor, shape of the individual example. Ectomorphs
(lean build) cope well with endurance events.
Age - Capability tends to decline with age. However, the rate can be dramatically
reduced through regular exercise and activity.
Health Status - Performance can be severely affected by poor health.
Diet - It is important to establish healthy eating patterns to provide the body with
sufficient nutrients.
BENEFITS OF FITNESS

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Help you control your weight. Along with diet, exercise plays an important role
in controlling your weight and preventing obesity. To maintain your weight, the
calories you eat and drink must equal the energy you burn. To lose weight, you must
use more calories than you eat and drink.
Reduce your risk of heart diseases. Exercise strengthens your heart and improves
your circulation. The increased blood flow raises the oxygen levels in your body. This
helps lower your risk of heart diseases such as high cholesterol, coronary artery
disease, and heart attack. Regular exercise can also lower your blood pressure and
triglyceride levels.
Help your body manage blood sugar and insulin levels. Exercise can lower
your blood sugar level and help your insulin work well. This can cut down your risk
for metabolic syndrome and type 2 diabetes. And if you already have one of those
diseases, exercise can help you to manage it.
Help you quit smoking. Exercise may make it easier to quit smoking by reducing
your cravings and withdrawal symptoms. It can also help limit the weight you might
gain when you stop smoking.
Improve your mental health and mood. During exercise, your body releases
chemicals that can improve your mood and make you feel more relaxed. This can
help you deal with stress and reduce your risk of depression.
Help keep your thinking, learning, and judgment skills sharp as you
age. Exercise stimulates your body to release proteins and other chemicals that
improve the structure and function of your brain.
Strengthen your bones and muscles. Regular exercise can help kids and teens
build strong bones. Later in life, it can also slow the loss of bone density that comes
with age. Doing muscle-strengthening activities can help you increase or maintain
your muscle mass and strength.
Reduce your risk of some cancers, including colon, breast, uterine,
and lung cancer.
Reduce your risk of falls. For older adults, research shows that doing balance and
muscle-strengthening activities in addition to moderate-intensity aerobic activity can
help reduce your risk of falling.
Improve your sleep. Exercise can help you to fall asleep faster and stay asleep
longer.
Improve your sexual health. Regular exercise may lower the risk of erectile
dysfunction (ED) in men. For those who already have ED, exercise may help
improve their sexual function. In women, exercise may increase sexual arousal.
Increase your chances of living longer. Studies show that physical activity can
reduce your risk of dying early from the leading causes of death, like heart disease
and some cancers.

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9

Hypokinetic diseases are conditions that occur from a sedentary lifestyle.

Sedentary lifestyle is a medical term used to denote a type of lifestyle with no or

COMPONENTS OF PHYSICAL FITNESS

Health-related Fitness - These parts of fitness are body

PATH FIT 1 – Movement

FACTORS AFFECTS OF PHYSICAL FITNESS

Heredity - The genetic makeup of an individual.

PATH FIT 1 – Movement

PATH FIT 1 – Movement

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