Physical fitness components

Physical fitness –

It is the potential of physique to:

• effectively and efficiently do work and activities of leisure. 

• meet situations of emergency. 

• resistance from diseases

Physical Fitness’ 5 components

In education programs, health centers  and fitness clubs these five components of physical fitness are used to test how good in a shape really we’re. A complete fitness is maked up by these 5 components:

Cardiovascular endurance

Muscular Strength

Muscular endurance

Flexibility

Body Composition

Complete health is outlined by effective performance in these five components by our physique. It’s not enough to have the ability to bench press your physique weight. You additionally need to find out how properly you possibly can deal with running a mile and so on.

Understand these 5 components separately :

CARDIOVASCULAR ENDURANCE

The heart’s and lungs’ ability to work collectively to transport the needed oxygen and fuel to the physique at the time of sustained loads of work is known as cardiovascular endurance.Jogging, cycling and swimming. can be examples.The Cooper Run is used most commonly to check cardiovascular endurance.

What number of minutes per week must you carry out cardiovascular exercise?
a.) 130 minutes
b.) 140 minutes
c.) 150 minutes
d.) 160 minutes

C.) 150 minutes is the correct answer.

Cardio-respiratory endurance enhancement method ?

Frequency: three to 5 days in a week

Intensity: Moderate (50-70 percent of maximum heart rate) to
Vigorous (70-85 percent of maximum heart rate)

Time: twenty o to 60 minutes (2.5 hours per week)

Type: Aerobic activity (walking briskly,
running, swimming, biking, and so on.)

Target heart rate zone –

Estimated Maximum Heart Rate = 220 – age of the person

Target HR Zone = 50% – 85% of max heart rate

Instance: 50 yr old person
Maximum HR is 220 – 50 = 170 beats per minute (bpm)
170 x 0.50 = 85 bpm
170 x 0.85 = 145 pm
Therefore, Target HR Zone is 85 – 145 bpm

MUSCULAR STRENGTH

Muscular strength is the force (amount of force) a muscle can produce. The bench press, leg press or bicep curl can be the examples. Strength of muscles can be checked by a Test( push up test)

MUSCULAR ENDURANCE

It’s the muscles’ ability to cotinously  performing with out fatiguing. Step machines, Cycling and elliptical machines are some of the examples. Muscular endurance is commonly tested by sit-up test.

Muscular strength and muscular endurance enhancement methods ?

Frequency: 2-Four days per week

Intensity: Dependent of goal

Time: 20-40 minutes per session

Type: Resistance exercises for all major groups of muscles (push-ups, pull-ups, squats, lunges, plank, and so on).

FLEXIBILITY

It is the movement ability of joint in a  range of motion.Muscles’ stretching or  the ability to carry out some specific functional movements such as the lunge can be examples. Sit and reach test is used to test it.

Flexibility enhancement method?

Frequency: 3-7 days per week (after
warm-up or completed exercise)

Intensity: Low 

Time: Stretches must be held for at the least 30 seconds each (25 minutes per session)

Type: Stretching workout routines for all major groups of muscles.

BODY COMPOSITION

Body fat to lean body mass ratio
(muscle, bone, water. etc.)

Body Mass Index (BMI)

Waist to Hip Ratio

Fat percent of body

Body composition is the amount of fats mass in comparison with lean muscle mass, bone and organs. Underwater weighing, Skinfold readings, and bioelectrical impedance are some of the methods to measure this. Underwater weighing is taken into account as the “gold standard” for physique fat measurement, Nonetheless due to the size and expense of the equipment needed very few places are set up to this kind.

Some great benefits of being more physically fit are:

• Longer life expectancy

• More years of life
with out illness

• Higher quality of life

Physical exercise realated health benefits:

• Coronary heart’s strength increases – it also comes in category of muscles!
• Lowers the pressure of blood
• Cholesterol (bad) reduces
• Cholesterol (good) increases
• Sugar level of blood is controlled
• Density of bones is increased
• More Strength is build
• Stress and Anxiousness are released
• Physique Weight is reduced
• Mood is increased – “feel good” hormones are released
• Sleep is improved
• Circulation is boosted
• Energy Levels are increased

F.I.T.T  principle of exercise-

• FREQUENCY
– The usual no. of times exercise is completed

• INTENSITY
– Physical exercise is doing by how much degree of exertion.

• TIME
– The exercise is completed for how much time.

• TYPE
– (aerobic, anaerobic)

GUIDELINES for physical exercise:

• The activities which gives you pleasure should be select.
• F.I.T.T should be begin slowly and enhanced steadily.
• Mild cardio and/or dynamic stretching (5-10 minutes) must be done for warm up.
• Mild cardio and/or static stretching (5-10 minutes) must be done for cool down after exercise.
• Cardio should be done after conditioning
• Work major to minor muscles.
• Use a spotter if needed for safely practice of exercise.
• Give muscular tissues sufficient rest – 48-72 hours

THERE ARE 1,440 MINUTES IN A
DAY; SET ASIDE 30 OF THEM FOR
YOUR HEALTH.

GET MORE SCIENTIFIC KNOWLEDGE ABOUT HEALTH, FITNESS, YOGA, BEAUTY, NUTRITION AND PHYSICAL EDUCATION @physicaleducationnotes.com

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