PHYSICAL FITNESS COMPONENTS
Physical fitness:
Physical fitness is the ability to carry out everyday activities without undue fatigue and able to deal
with an unexpected emergency.
Physical fitness is the ability to perform daily tasks vigorously and alertly with energy left over for
enjoying leisure time activities and meeting emergency demands
The two different Types of Fitness
1. General Fitness
2. Specific Fitness
[Link] Fitness
Activity or exercise that people participate in to be active and healthy.
Eg : Running, Hiking, Dancing, Yoga
[Link] Fitness
Specialised training needed for work, sports team, or for rehabilitation.
Eg : Marathon Training, Rehabilitation training.
Components of physical fitness Physical fitness is mainly classified in to two categories.
A. Health related physical fitness components
B. Performance related physical fitness (skill related Physical fitness) components.
A. Health related physical fitness components
1) Cardio-vascular endurance
2) Muscular strength
3) Muscular endurance
4) flexibility
5) Body composition
B. Performance related physical fitness components
1. Speed
2. Agility
3. Power
4. Co-ordination
5. Balance
6. Reaction time
A. Health related physical fitness
[Link]-vascular endurance
It is the ability of the heart, lungs and blood vessels to supply sufficient amount of oxygen and
nutrients for sustained/ prolonged exercises.
Jogging, swimming and cycling helps to improve cardiovascular endurance.
Cooper test (12 km run/walk) is used measure the cardio-vascular endurance.
[Link] strength
It is the ability of the muscles to generate maximum force for a short period of time.
The amount of force a muscle can apply, in a single effort.
Exercises like the lifting weights or resistance exercises helps to improve muscle strength.
More weight with less repetitions will promote muscular strength.
Measured by using Dynamometer.
[Link] endurance
It is the ability of the muscles to keep working (generate force) over a long period of time.
It is the ability of the muscle to perform a continuous effort without fatigue.
Exercises like the lifting weights with less weight and more repetitions helps to improve muscle
endurance
Eg: Push up, Pull up and sit up.
Push up, pull up and sit up tests are often used to measure muscular endurance
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It is the ability of a joint to move freely through their full range of motion.
The sit and reach test are a good measure of flexibility of the lower back and backs of upper muscles
Stretching is the safe way to improve flexibility
5. Body composition
It is the ratio of lean body mass (bone and muscles) and fat (adipose tissue) found in the human
body.
Underwater weighing is used to measure body composition.
B. Performance related physical fitness
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Ability to perform a movement or cover a distance in a short period of time.
Ability to do motor actions under given conditions in minimum of time.
For speed, we use our anaerobic energy supply system
E.g.: short runs like 100-meter race
2. Agility
Ability of the human body to change direction quickly and effectively while the body is in motion.
Eg: zig-zag run, running in Kho- Kho, dribbling in, football etc
3. Power
Ability to produce maximum force in a short period of time.
Ability to perform strength activity quickly.
It is a combination of strength and speed
Eg: weight lifting, shot put, high jump etc..
4. Co-ordination
Ability to carry out a series of movements smoothly and efficiently.
Ability to use your senses together with your body parts or to use two or more body parts together.
Eg: smashing in volleyball, dribbling in basketball, aerobic dancing etc
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Ability to keep an upright posture while standing still or moving
Ability of the body to maintain equilibrium (movement control) under static and dynamic
conditions.
Gymnastics, skating, surfing etc.
6. Reaction time:
It is the ability to react or respond quickly to a signal.
Eg: Start in athletics sprint events and swimming
Activities for developing physical fitness
The following are some of the popular exercises /activities that develop physical fitness.
Callisthenic exercises:
Involves freehand exercises and exercises performed with apparatus for general body fitness.
Cycling
Cycling is an aerobic exercise which develops physical fitness specifically cardio vascular
endurance
Jogging
Jogging means easy running which develops general fitness particularly cardio-respiratory fitness.
Walking
Walking is purely aerobic; it improves the functional capacity of the lungs and heart.
It is very safe and done to the best of advantage even at higher age.