GR

CH 3: Concepts of Fitness

PHYSICAL FITNESS

  • It is an ability to meet the ordinary, as well as unusual demands of daily life safely and effectively without being overly fatigued. Simply it is the body ‘s ability to function effectively and efficiently, and contributes to the total quality of life.
  • The term is often associated with health and well-being, since being physically fit is usually associated with improved health such as heart and lung function (cardiovascular fitness).
  • The totally fit person has a healthy and happy outlook towards life. Fitness is the young man ‘s absolute necessity. It breeds self- reliance and keeps man mentally alert. Physical fitness is essential for human beings to adjust well with his environment as his mind and body are in complete harmony.
  • It is generally agreed that physical fitness is an important part of the normal growth and development of a child, a generic definition regarding the precise nature of physical fitness has not been universally accepted. Through research and scholarly inquiry, it is clear that the multidimensional characteristics of physical fitness can be divided into two areas: health related physical fitness and skill related physical fitness.
  • Clarke and Clarke (1989) found that physical fitness is not a static factor and it varies from individual to individual and in the same person from time to time depending on factors. The most important objective of physical educators is to develop physical fitness.
  • General fitness implies the ability of a person to live most effectively with his and her potentials, which depend upon the physical, mental, emotional, social and spiritual components of fitness which are highly interrelated.

BENEFITS OF PHYSICAL FITNESS

  1. Increase your life expectancy
    • Numerous studies have shown that regular physical activity increases life expectancy and reduces the risk of premature mortality. There’s not a magic formula that translates hours of physical activity into hours of life gained, but research suggests that people who are more active tend to be healthier and tend to live longer.
  2. Reduce your risk of injury
  • Regular exercise and physical activity increase muscle strength, bone density, flexibility, and stability. Physical fitness can reduce your risk for and resilience to accidental injuries, especially as you get older. For example, stronger muscles and better balance mean that you’re less likely to slip and fall, and stronger bones mean that you’re less likely to suffer bone injuries should you take a tumble.
  1. Improve your quality of life
  • A sedentary lifestyle and a lack of physical activity can take a toll on a person’s body. Physical inactivity is associated with an increased risk for certain types of cancer, numerous chronic diseases, and mental health issues. Exercise, however, has been shown to improve mood and mental health, and provides numerous health benefits. Of course, physical fitness also allows you to do things that you may not otherwise be able to do.
  1. Stay active
  • Staying active and healthy allows you to do activities that require a certain level of physical fitness. For example, hiking to the top of a mountain is a rewarding experience that instills a sense of accomplishment and provides spectacular scenery, but there are people who cannot experience this due to fitness limitations.
  • But even walking around the zoo with your family or playing on the playground with your children can be challenging for those who neglect physical activity for extended periods of time. Being active means that it’s easier to stay active as you get older.
  1. Improve your health
  • There are numerous health advantages to physical fitness. Regular exercise and physical activity promote strong muscles and bones. It improves respiratory, cardiovascular health, and overall health. Staying active can also help you maintain a healthy weight, reduce your risk for type 2 diabetes, heart disease, and reduce your risk for some cancers.

CATEGORIES OF PHYSICAL FITNESS

  • Physical Fitness consists of at least eleven different components which are largely independent of each other but which overlap in complex ways. Each component of fitness is influenced by a different part of the body or body systems.    Because the different components of fitness are independent of one another it is possible to be well developed in one or more while being below part in others.

 TERMINOLOGIES

  • Health Related Fitness (HRF): is the ability of the body to meet the demands of daily physical effort and activity, to have enough energy reserve for unexpected emergencies and to enjoy the feeling of well-being that regular exercise brings.

  • Cardiovascular Endurance: the ability of the heart, blood vessels, blood, and respiratory system to supply nutrients and oxygen to the muscles and the ability of the muscles to utilize fuel to allow sustained exercise. A fit person can persist in physical activity for relatively long periods without undue stress.

  • Muscular Strength: the ability of the muscles to exert an external force or to lift a heavy weight. A fit person can do work or play that involves exerting force, such as lifting or controlling one’s own body weight.

  • Muscular Endurance: the ability of the muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue.

  • Flexibility: the range of motion available in a joint. It is affected by muscle length, joint structure, and other factors. A fit person can move the body joints through a full range of motion in work and in play.

  • Body Composition: the relative percentage of muscle, fat, bone, and other tissues that make up the body. A fit person has a relatively low, but not too low, percentage of body fat.

  • Performance Related fitness (PRF) components: are associated more with performance than good health. To compete in selected sporting activities, one develops a high level of Health-related fitness plus Performance related fitness.

  • Agility: that relates to the ability to rapidly change the position of the entire body in space with accuracy. 

  • Speed|: relates to the ability to perform a movement within a short period of time.

  • Reaction Time- relates to the time elapsed between stimulation and the beginning of the reaction to it.

  • Balance: relates to the maintenance of equilibrium while stationary or moving.

  • [ ] Static Balance: The ability to keep the body in a desired position while not moving.

  • [ ] Dynamic Balance: The ability to keep the body in a desired position while moving.

  1. Power: the ability to transfer energy into force at a fast rate.
    1. Coordination: ability to use the senses, such as sight and hearing, together with body parts in performing motor tasks smoothly and accurately.