Physical Fitness & Health: Components and Characteristics

• Physical fitness is the body's ability to function efficiently in work and leisure, to be healthy, resist diseases, and handle emergencies.

Characteristics

• Physically fit individuals can withstand fatigue for longer, tolerate physical stress, has a strong heart, and there is a relationship between mental health and physical fitness.

Health-Related Components

• Factors related to how well the body systems function.
• Cardiovascular fitness is the circulatory system's ability to supply oxygen to muscles during exercise.
• Body composition is the relative percentage of body fat compared to lean body mass.
• Flexibility is the range of movement possible at joints.
• Muscular strength is the amount of force produced by a single muscle contraction.
• Muscular endurance is the ability of a muscle group to continue movement over time.

Skill-Related Components

• Aspects of fitness that underpin successful sport or activity participation.
• Speed is the ability to move quickly in a straight line.
• Agility is the ability to change direction quickly.
• Balance is the ability to maintain an upright posture while still or moving.
• Coordination involves integrating hand/foot movements with sensory input.
• Reaction Time is the amount of time it takes to start moving.
• Power is the ability to do strength work quickly.

Benefits

• Vitality increases as activity strengthens muscles. Fit muscles use less energy for tasks.
• Posture is improved with a physically fit person, maintaining better postural alignment due to stronger musculature.
• Low back pain is reduced by physical activity that strengthens back and abdominal muscles.
• The aging process is slowed down with regular exercises.
• The body can operate more effectively in emergencies, even when operating near maximum effort.
• Neuromuscular skill is enhanced through regular physical activity, improving muscle system coordination.
• Relaxation can be achieved through physical outlets that relieve emotional and muscular tensions.
• Personality and social skills can be improved through participation in physical activities.
• Mental fitness is improved with regular exercise, aiding mental processes due to mental and physical relaxation.
• General Health is improved with a high degree of general resistance, enabling them to avoid illnesses.

Importance

• Being competent in movement and motor skills in any various physical activity performance
• Participating in habitual physical activity to achieve and maintain good health.
• Understanding movement concepts, principles, and tactics in physical activity.
• Valuing physical activities for enjoyment and socialization.
• Minimizing stress response.
• Delaying aging process.
• Improving posture and appearance by strengthening muscles.
• Improving organic function.
• Preventing heart ailments.
• Improving assessment through fitness tests/physical activity that support fitness and health goals.
• Achieving and maintaining a health-enhancing level of physical fitness.
• Participating regularly in lifelong physical activity.

Terms

• Physical Wellness: Designing personal fitness programs to improve and maintain health.
• Strength: Applying force without yielding.
• Flexibility: Capacity to stretch muscles.
• Play: Developing and maintaining good health and physical fitness through selected physical activities.
• Sport: Competitive physical activity under explicit rules.
• Recreation: Voluntarily undertaken activities providing enjoyment and satisfaction.
• Personal Hygiene: Taking care of oneself, particularly sanitary measures.
• Health: The general condition of the body.
• Wellness: An active approach to life management, including attention to nutrition, stress management, and physical fitness.

Exercise Forms

• Cardiovascular/Aerobic Exercises: Increase heart rate and breathing. Examples: running, cycling, swimming, and dancing.
• Strength Training: Resistance exercises for muscle strength and mass. Examples: weightlifting, bodyweight exercises and resistance band workouts.
• Flexibility Exercises: Improve range of motion and joint health. Examples: stretching, yoga, and Pilates.
• High-Intensity Interval Training (HIIT): Alternating intense exercise with short rest periods.
• Low-Intensity Steady-State (LISS) Cardio: Steady, low-intensity exercises. Examples: walking, hiking, or light cycling.
• Calisthenics: Bodyweight exercises for strength, flexibility, and balance. Examples: push-ups, squats, and planks.
• Pilates: Focuses on core strength, flexibility, and stability.
• Yoga: Combines physical postures, breathing exercises, and meditation.
• CrossFit: High-intensity, functional fitness program.
• Swimming: Full-body workout that is easy on the joints.
• Tai Chi: Martial art for balance, flexibility and relaxation.
• Kickboxing: Martial arts techniques with cardiovascular exercises.
• Barre: Combines ballet, Pilates, and yoga for posture and flexibility.
• Dance-based workouts: offer improve cardiovascular fitness.
• Circuit Training: Series of exercises targeting different muscle groups.
• Outdoor Activities: Activities that provide physical benefits and enjoyment of nature.

Training Principles

• Specificity: Training should align with the desired goal.
• Progression: Gradually increase intensity, duration, or frequency of exercise.
• Overload: Place greater demand on the body to stimulate physiological adaptations.
• Individuality: Tailor workouts to individual needs and preferences.
• Rest and Recovery: rest to repair and adapt to exercise stress.
• Reversibility: Fitness gains diminish if exercise stops.
• Variation: Introduce variety to prevent plateaus.