5 Components of Physical Fitness

Physical fitness is the ability to function effectively throughout your workday, perform your usual other activities and still have enough energy left over to handle any extra stresses or emergencies which may arise.The components of physical fitness are:* Cardiorespiratory (CR) endurance – the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.* Muscular strength – the greatest amount of force a muscle or muscle group can exert in a single effort.* Muscular endurance – the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.* Flexibility – the ability to move the joints or any group of joints through an entire, normal range of motion.* Body composition – the percentage of body fat a person has in comparison to his or her total body mass.

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Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Excessive body fat detracts from the other fitness components, reduces performance, detracts from appearance, and negatively affects your health.Factors such as speed, agility, muscle power, eye-hand coordination, and eye-foot coordination are classified as components of “motor” fitness. These factors most affect your athletic ability. Appropriate training can improve these factors within the limits of your potential. A sensible weight loss and fitness program seeks to improve or maintain all the components of physical and motor fitness through sound, progressive, mission specific physical training.Principles of ExerciseAdherence to certain basic exercise principles is important for developing an effective program. The same principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger.These basic principles of exercise must be followed.RegularityTo achieve a training effect, you must exercise often. You should exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a sensible diet.ProgressionThe intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.BalanceTo be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.

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VarietyProviding a variety of activities reduces boredom and increases motivation and progress.SpecificityTraining must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does.RecoveryA hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.OverloadThe work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.

Minor Components of Physical Fitness

There are five components of physical fitness, muscular strength and endurance, cardiovascular strength, flexibility and body composition. There are however also minor components of physical fitness that are just as important to training and improving your health and wellness. These minor components of physical fitness include balance, coordination, agility and reaction time. Most sports require athletes to be fit in each of these components, to play at a competitive level. In fact, without these minor components of physical fitness you may find that you are more prone to injury and your performance is substandard.Balance is important to most sports that require you are off your feet and on an animal or wheels. However, balance isn’t to be overlooked in sports that require a significant amount of lateral movement such as basketball or tennis. Good balance will keep you upright and safe in many different situations when you are wheels or your feet. There are specific ways of increasing your balance for each sport. In cycling you can improve your balance by using rollers. On roller blades you can improve your balance by attempting an increased challenge level trail. Using an exercise ball to improve core muscle strength and a trampoline can also help to improve balance.

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The second minor component of physical fitness is coordination. This is an extension of balance but is in fact the ability of muscles to function in harmony in motion. This harmony can only be achieved if the equipment being used is properly adjusted and fit to your body. If the blades on your skates aren’t smooth your coordination and balance will be affected. If your bike is too tall or too small your muscles won’t work in harmony.Many athletes require agility for their sport. This minor component of physical fitness often means the difference between winning and losing. Agility can be both mental and physical. Moving through a strong basketball defensive line requires the ability to see the scene, pick the correct route and move. These are split second decisions that the athlete may not even recall making. But they are important.

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The final minor component of physical fitness is reaction time. This is the ability to respond to a stimulus quickly and appropriately. When you adjust your steering on your bike, spin quickly to the left to avoid a defender on the basketball court or adjust your speed and direction while running on the football field you are using your reaction time. This requires your brain to register that there is an obstacle in your path, send a message to the correct muscles and for the muscles to contract correctly and in the right order.Sports such as biking, basketball, kayaking, soccer and skating incorporate both of the five major components of physical fitness and the minor components of physical fitness.

5 Components of Physical Fitness

While the definition of physical fitness can be a little complex or unclear and the definition of physical fitness can vary, most government health agencies and exercise scientists agree that there are 5 components of physical fitness related to health. These components provide a fairly accurate representation of how fit and healthy the body is as a whole (total or overall fitness). The 5 components are cardiovascular fitness (also referred to as cardio-respiratory endurance or cardiovascular endurance), muscular strength, muscular endurance, flexibility, and body composition.Let’s take a closer look at these components individually.1.) Cardiovascular fitness (or cardio-respiratory endurance or cardiovascular endurance)Of the 5 components, cardiovascular fitness is the cornerstone that creates the pathway to improving your other fitness levels.Cardiovascular fitness is the efficiency with which the body (the heart and lungs) delivers oxygen and nutrients to the required working muscles and transports waste products from the cells over a sustained period of time. Or to put it another way, it’s the ability of your heart and lungs to work together to provide the necessary oxygen and fuel to your body without quickly reaching a high level of fatigue and tiredness.In our daily lives, we need cardiovascular fitness to handle the physical tasks and all of the “running around” we do.A common test of cardiovascular fitness usually involves some type of sustained running. But typical examples of physical activities that relate to cardiovascular fitness are jogging, swimming, cycling, brisk or speed walking and any type of aerobic exercises. Aerobic exercise is the best way to improve cardiovascular fitness.2.) Muscular strengthMuscular strength is the maximum amount of force (weight or heavy resistance) a muscle or muscle group can generate in a single effort to the point that no more repetitions can be done without rest. Muscular strength is quite the opposite of cardiovascular fitness in regards to the fact that cardiovascular fitness is measured over a certain period of time. While on the other hand, muscular strength is measured in one repetition.

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In our daily lives, we need modest levels of strength to be able to perform everyday physical tasks like lifting, moving, carrying, etc.A common test to measure upper body strength is some type of weightlifting exercise, such as the bench press. Anaerobic weightlifting exercises like the bench press, leg press, shoulder press, or bicep curls are examples of the best ways to improve muscular strength.3.) Muscular enduranceMuscular endurance is the ability of a muscle or group of muscles to perform repeated movements (or to hold a particular position) with less than maximum force for an extended period of time or until muscular fatigue. Or, to put it simplistically, it’s how long your muscles can do something before getting too exhausted to finish.Be careful not to confuse muscular endurance with muscular strength. While they can work together, they are definitely not the same. For many athletes, there may be a need to distinguish between muscular strength and muscular endurance. But for everyday people who want to easily perform their daily routines, are 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 a major role in fitness.Common testing for muscular endurance can be dynamic (the ability to repeat contractions) or static (the ability to sustain a contraction). Dynamic tests would be to see how many push-ups or sit-ups, for example, a person can complete in a designated amount of time (e.g. 30 seconds, a minute, or maybe longer). Or, without being timed, the person could do as many repetitions of the exercise as they could until they couldn’t do anymore. An example of a static test would be the flexed-arm hang whereby the performer hangs on a bar until the designated stopping time or until they become too weak to continue hanging.Muscular endurance can be improved by both aerobic and anaerobic exercises. Some examples would be biking, step machines and elliptical machines.4.) FlexibilityFlexibility is the ability to move the joints or any group of joints, muscles, ligaments, and tendons through their full, normal range of motion without hindrance, discomfort, or pain.Flexibility is actually more important to physical fitness than people realize. Not only does flexibility play a big role in performing many daily tasks, but maintaining or even increasing your flexibility is critical to protecting your joints and keeping them healthy. In addition, being flexible contributes to improving your lower back health, reducing the appearance and effects of arthritis, and reducing muscle-tendon injuries.Not everyone has the same flexibility or flexibility requirements. Your flexibility tells you how limber you are. And, when it comes to testing your flexibility fitness level, the sit-and-reach test is most often used.Stretching is the best way to improve flexibility. And, most fitness experts recommend a daily routine of static stretches for each joint.5.) Body compositionBody composition is the percentage of fat in your body compared to your lean body mass (muscles, bones, tendons, ligaments, organs, etc.).Body composition is a better indicator of your overall fitness condition than body weight. So understand that your total body 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 risks. Therefore, knowing your body composition and how it relates to your overall fitness level is essential. An optimal ratio of fat mass to lean mass is a clear indicator of good fitness.

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Your body composition is a consequence of the extent that you perform the other components of physical fitness. In other words, when you improve the other four components, it will have a positive impact on body composition resulting in less body fat. Alternatively, when you have a high body fat content ratio, you are considered overweight or possibly obese. And, it negatively affects the other fitness components as well as your daily performance, your appearance, and your overall health.There are several methods that can be used to calculate body composition. The best method is underwater weighing. But due to the expense, this isn’t practical for the everyday person. Incidentally, if you can go to a university or some other place that is set up to do it, it would be well worth your time to check it out. Therefore, the most common method of determining your body composition is skinfold readings – using skinfold calipers and taking measurements from certain areas of your body.A regular program involving aerobic exercise and strength training can help you decrease your body fat and increase your muscle mass; and thereby, significantly improving your body composition and general overall health and fitness.In conclusion, you now know that being fit is not just about being able to bench press a lot of weight, but you also need to know how well you can handle running a mile, for example, and a few other things. The key is that by understanding the 5 components of physical fitness, you’ll be better able to assess your fitness level and determine what specific health and fitness goals you’d like to achieve.

Maximize The Effort Of The Components of Physical Fitness

Which components of physical fitness are there and what is the definition of fitness? Put another way, are the sum of the condition of each of these components the definition of fitness? Each of these components equals one of the aspects we use to describe exactly how good a person’s general health and fitness is. The components of physical fitness is an array of statements about how fit a person is in a specific area. The more statements with a high area value, the higher general health and fitness is found in the person.Strength is defined as the component of physical fitness which judges the extent in which the muscles and body can exert force while being resisted. Power is the way we exert maximum amounts of energy in fast movements like making a running start. Agility is how well a person can perform several power movements in succession although in opposite directions. Balance records how well a person can control their position while they are either moving or fixed. Flexibility is the way we can move our bodies in certain ways without discountenance by stiff muscles or even fat. Body composition is how the amount of fat and lean muscle in our bodies are assessed. A person’s body weight may not coincide with how fit they really are so it is momentous to learn how much body fat a person should have and how they can improve it.

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The next components of physical fitness assess the endurance levels of diversified areas. Local muscle endurance is the ability of a particular isolated muscle or muscle group to perform repeated actions requiring energy or force. Cardiovascular endurance judges how well a person’s heart can distribute blood to the muscles in the body as well as the ability to use it. Strength endurance is the muscle’s capability to effectively perform an action using maximum power over a sustained period of time. Co-ordination is the ability to effectively mingle other components of physical fitness to perform tasks.Are there any Components of Physical Fitness that are more Important than others?All components of physical fitness are important in their own unique way. There is one component however, that can be classified as more important than the other: Cardiovascular and cardio respiratory endurance are especially important as it is the areas that most affect how well the other components perform. Without fuel, physical activity is impossible so it is imperative that this area of fitness is the top priority in a fitness regime. Activities that keep the heart rate elevated for a sustained period of time such as walking or swimming can improve cardiovascular endurance. The workout does not have to be overly exertive; actually it is more effective if built up slowly to a more powerful pace. This can help to build up muscular strength particularly when combined with weight lifting. The more you build up muscle endurance, the greater is the amount of time they can be exerted with fatigue.

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If a joint can move within a big ranger, we say that it is flexible; The bigger the range it can move, the more flexible it is. The more flexible a joint is, the less is the chance of injuries while moving. As you may see, all components of physical fitness are of importance. We should all strive for maximum health and fitness.

5 Components of Physical Fitness – Keeping Physically Fit

Most school systems try to instill in students some knowledge of general physical fitness in their gymnasium programs. For adults, health clubs and fitness centers have the same gauge as schools use to determine a person’s body fitness. This include 5 components of physical fitness that can give a picture of overall fitness. The goal is to have all five components working at optimum levels for general health.These components, not in any particular order, are: body composition, muscular strength, flexibility, muscular endurance, and cardiovascular endurance. Most fitness programs include some cardio exercises as a warm up to get the body ready for other types of exercise. These would be aerobic, such as the treadmill or cycling exercises, that raise the heart rate.

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How well the body will perform exercises in each of the five areas determines total body fitness. Doing well in one or two areas is not enough; there are other physical standards to meet. Exercise should combine both aerobic and anaerobic sets to provide overall fitness. Interval training, which stresses and then relieves with slower exercise has been said to be the best path to fitness and weight loss. Hydraulic resistance machines shine in this area, according to gym experts.These are the 5 components of physical fitness:Body Composition: This is the comparison of lean tissue mass to fat in the body, muscles, bone and organs There are ways to measure, such as the skin fold test, but underwater weighing is best, but most expensive. BMI tests can reveal a healthy weight, but not composition.Muscular Strength: Tested by push ups, this is a measure of the force produced by a muscle against a heavy resistance.Flexibility: How able is a joint moving through a particular range of motion. This can be seen in cycling, elliptical, and step machines. A simple test for flexibility is sit ups and reaching. Flexibility can be improved by stretching exercises.Muscular Endurance: How a muscle can continue to perform repeat movements without fatiguing, or to hold a position without losing the position.Cardiovascular Endurance: The heart and lungs work together to provide oxygen to the muscles and fuel to the body during workouts. Heavier aerobic exercises like swimming, running, jogging and cycling improve cardio strength for long term exercises. Cardiovascular fitness includes the blood vessel system (vascular/vessels) and is important to overall health and fitness.

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The 5 components of physical fitness work together, and a good exercise plan will work towards improving each of the five areas. Being unfit can lead to a variety of illnesses and problems, including cardio illnesses like heart disease, joint and bone injuries, back pain, slowness and fatigue, and general lack of strength from muscles. The muscles need to be worked to maintain strength and durability, to hold the skeleton properly aligned, and to power the body as needed. The heart needs to be exercised, as it is the true engine for the entire body, and no one wants to experience engine failure or breakdown!

The Most Important Components of Physical Fitness

There are components of physical fitness which insurance companies and trainers take into account as they are significant to the overall evaluation of health. Basically it is similar to fine-tuning a racing engine, you would never add diesel to an engine that requires high octane.When physical trainers measure the fitness of a person they use some components of physical fitness to test against a set standard and to develop goals for further improvement. By incorporating these components of physical fitness you can not only improve your health but also lose weight.The first of these is muscular strength. This measures the ability of the muscle to exert a maximal force through a range of motion or to a given point. This is measured for a short period of time and usually incorporates the use of weights for evaluation.As muscular strength varies throughout the body, you might for instance you have
high muscular strength in your arms while having weaker legs, this component is related to the amount and type of exercise that your body undergoes. Weight training or strength training is the only method to improve strength. One principle of increased muscle mass is that a larger amount of muscle consumes a greater number of calories, even at rest. By increasing mass you effectively increase the amount of calories needed for your body at rest and will reduce your body fat ratio. Another benefit to strength training is that it will help to maintain your bone structure and decrease your risk of osteoporosis.

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The second component is muscular endurance. This refers to your muscles ability to work through a range of motion over a specific amount of time. This can be measured by the ability to hold a weight for a specific amount of time – say 20 pounds over-head for 5 minutes. Many times this component is measured through push-ups as these are exercises that exert a specific amount of pressure over time. This measures the upper body muscular endurance.Muscular endurance is often confused with muscular strength because they are related. However they offer different benefits, while using muscular endurance an athlete is able to shovel snow for an hour lifting and moving a sub-maximal amount of snow over a specified amount of time. Muscular strength would be the ability of the arms and shoulders to lift the maximal amount a couple of times.The trainer will test muscular endurance while he will also be testing cardiovascular endurance because these two components are closely related. Cardiovascular endurance will reflect how well your heart and lungs work together to supply oxygen to your body, this is also called aerobic fitness. Trainers may use long runs or swims to test cardiac endurance and test muscular endurance at the same time. This is the cornerstone to complete health and fitness. Without cardiovascular endurance you can’t improve the rest of your fitness.Another component is flexibility, this is the ability of a joint to move through its full range of motion and the elasticity of the muscles. Some refer to this as how limber or supple you are, this is a major component of physical fitness and one that is often over looked. Not everyone needs to be as limber as a gymnast but we all need a degree of flexibility to deal with the demands placed on us during our daily lives.Stretching is associated with flexibility in order to maintain or increase the ability of a joint to stretch further. Maintaining your flexibility is important for protection of your joints and allowing you to strengthen further to protect your back and reduce the pain of arthritis.

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The final component of physical fitness is body composition. This is the ratio of lean body mass to fat body mass. This proportion doesn’t refer to your weight in pounds or to your figure but to a measurement against a standard. Women and men have different body composition ratios. Women carry a higher percentage of fat to maintain a developing baby. This doesn’t mean that women are fatter – but that their fat distribution is different.Your body composition is really more a consequence of your overall fitness. If you have a high body fat mass ratio you are more at risk for coronary heart disease, diabetes, joint and back pain, arthritis, stroke and tendon-muscle accidents.These components of physical fitness are foundation to physical fitness and the ability of the human body to withstand external forces and internal stress while maintaining health and wellness.

Choosing a Nutritional Food Supplement

How Do You Choose the Right Nutritional Supplement?

Firstly you should only ever take a supplement at the recommendation of a health care professional. Some supplements can have drug interactions or adverse effects if used irresponsibly so always act on professional advice.

Choosing a Brand

With such a wide range of brands to choose from it can sometimes feel like you are spoilt for choice, but not all manufacturers are the same. Brands that manufacture their own products are often the best; they care about and can control the quality of their products.

Look for a brand that manufactures according to current Good Manufacturing Practices (cGMP) or that has any other accreditation such as ISO:9001.

Look for a brand that manufactures to a high standard in a clean room facility. If you are a health care professional yourself and use supplements in practice you might even like to request a visit to the manufacturing facility. Any brand that manufactures a quality product will be pleased to show you around.

Capsules vs Tablets

Nutritional food supplements can come in a range of forms; most commonly capsules, tablets, oils and liquid solutions. A liquid product can be a great way to get a child or elderly person to take a supplement, as liquid vitamin or mineral supplements are often tasteless and can be added to a glass of juice. When using liquid supplements always be very careful when using a dropper or pipette as it can be easy to lose track of the number of drops applied. This can lead to over or under dosing.

Capsules are often considered to be better than tablets for several reasons but mainly because tablets are held together with “binders”. These are glue-like ingredients that make the tablet stick together and hold its shape. Very sensitive individuals may not tolerate these additives well and many people think they detract from the quality of the product.

Capsules are often made from several materials but the main ones include fish gelatin, bovine gelatin and plant cellulose. Most people prefer a plant cellulose capsule.