what is fitness

PHYSICAL FITNESS

WHAT IS FITNESS?
Fitness does not only refer to being physically fit, but also refers to a person’s mental state as well. If a person is physically fit, but mentally unwell or troubled, he or she will not be able to function optimally. Mental fitness can only be achieved if your body is functioning well. You can help relax your own mind and eliminate stresses by exercising regularly and eating right.

FITNESS COMPONENTS
a) Health Related Fitness
The components of health related fitness are a basis from which to measure our general wellbeing. It is the aim of exercise to improve our capabilities in each of these areas. Different sports will be more demanding in some, and less demanding in others, but athletes usually strive to achieve a reasonable level of health fitness in each area.

Cardio respiratory endurance
Cardio respiratory endurance also known as aerobic fitness, cardio respiratory endurance has to do with how long you are able to carry out cardio exercises without being fatigued. For example, you might be able to run 10 minutes without breaking a sweat when you have improved your respiratory endurance, whereas when you were new to exercise you may not have been able to get through 5 minutes without difficulty breathing.

Muscular strength
Muscular strength is about how much weight you are able to lift with your muscles at one time. This would relate to the “quality” of the task being performed as opposed to the frequency, which is dealt with by your muscular endurance. It is the maximal lift ability a muscle is able to generate with effort. For example, lifting a heavy weight.

Muscular endurance
Muscular endurance similar to cardio respiratory endurance, muscular endurance has to do with just how much your muscles can take during a weight training session. Muscular endurance is closely related to what is described as “sports fitness” however it still is pertinent to health fitness because it goes a long way when it comes to your ability to perform any physical activity, no matter how small. For example, competing a rowing race.

Flexibility
Flexibility becomes even more important as we age. Being stiff can prevent even a strong and healthy body from performing certain tasks. Flexibility allows you to move faster, be more mobile and avoid pain in your joints as well. Flexibility is often called "muscular fitness" and it has to do with how freely you are able to move and even respond to unstable conditions, boosted by the elasticity of the muscles. For example, doing the splits in gymnastics.

Body composition
Body composition refers to the relative amount of muscle, fat, bone, and other vital parts of the body. A person's total body weight (what you see on the bathroom scale) may not change over time. But the bathroom scale does not assess how much of that body weight is fat and how much is lean mass (muscle, bone, tendons, and ligaments). Body composition is important to consider for health and managing your weight. It is important to remember that sports health has to do with how fast you are or factors like how high you are able to jump. It is not necessarily related to health related fitness but typically they do crossover quite a bit. If your goal is just to be healthy you should keep the differences in mind.

b) Motor Skill Fitness
Motor skills are any ability associated with muscle activity. They are categorized three ways: gross, fine, and complex. There are six basic components to motor skills. You can use these components as guide points to establish goals, increasing your fitness level and improve your overall health. It's important to note that any fitness regimen should begin with a complete physical. Discuss your goals with a physician to determine the best course of action for you.

Agility
Agility is the ability to perform movements, quickly and in varied directions. Agility exercises are not cardiovascular but designed to enhance your speed and power. A simple routine will improve agility. One example might be to set up seven markers. The first is a starting point, and then progressively pair two per level, moving forward to form a staircase pattern. Begin at the starting marker and sprint forward. Stop at the first level, pivot towards the second marker on that level, and sprint again. Complete the course at each marker by sprinting and pivoting in succession, then turn and repeat, ending back at the starting point.

Balance
Balance is stability produced by the distribution of weight. An example designed to improve balance is the simple leg stance. Standing with both legs together, lift and bend one leg back, maintaining that position for thirty seconds. Repeat the cycle with the other leg.

Coordination
Coordination is the harmonized functioning of all parts. Exercises to improve coordination are often designed to synchronize both hemispheres of the brain. One example, called the cross-crawl crunch, requires you to lie on your back in a crunch position, pull one knee towards mid-line, and then touch it to the opposite elbow.

Power
Power is essentially muscle strength. Weight lifting and strength training will improve your power. It is best to work muscles by large groups such as the legs and vary the group by day. On Monday, you might concentrate on leg strength by doing squats. Tuesday, work the abdominal exercises with crunches. By alternating your training in this way, you will help avoid injury and muscle fatigue.

Reaction Time
Reaction time is the interval between the presentation of a stimulus and the muscular response. Tests show that reaction time speeds up naturally with increased heat rate and the release of adrenaline.

Speed
Speed is defined as the state of moving swiftly. It is possible to improve on the components of reaction time and speed with one exercise. Sprinting is a good example. Starting with stimulus, such as a stopwatch or alarm, run forward a designated length. Time the sprint and work on improving your speed.
THE NEED OF PHYSICAL FITTNESS
Controls Weight
Engaging in physical activity burns calories, which helps you lose unwanted weight or stay at a healthy number. The Centers for Disease Control and Prevention recommends 150 minutes of exercise each week to maintain your weight. Increase this number for healthy weight loss. In addition, being physically fit increases your overall lean muscle mass, which boosts your metabolism and helps you burn more calories.

Reduces the Risk of Disease
Regular exercise creates a physically fit body, which helps control your blood pressure and cholesterol levels, reducing your risk of heart disease. Controlling weight, cholesterol and blood pressure with regular workouts also helps lower your risk of developing Type 2 diabetes. People who live an active lifestyle reduce their risk of several types of cancer, primarily colon and breast cancers, according to the Harvard School of Public Health.

Improves Mood
Regular activity keeps your brain healthy and enhances thinking, learning and memory. It may also reduce your risk of depression by boosting endorphins in your brain. Even small amounts of exercise are beneficial, according to the Centers for Disease Control and Prevention. However, the recommendation is 30 to 60 minutes three to five times per week for optimal brain and mood benefits.

Strong Bones and Muscles
Aerobic exercise tones and strengthens your muscles, but including two 20- to 30-minute strength-training sessions each week enhances the benefit. Weightlifting, using resistance bands or practicing yoga are strength-training activities that count toward this goal. Creating a physically fit body slows bone density loss and keeps your muscles strong. This reduces your risk of osteoporosis and makes day-to-day tasks easier.

Increases Life Span
People who engage in several hours of activity each week are not only more likely to be physically fit, but they can have a 40 percent lower risk of dying early, according to the Centers for Disease Control and Prevention. Being physically fit also reduces the risk of falls as you age. More exercise increases life span benefits, but any amount is a good way to live longer.