Over the years the definition of physical fitness has changed to fit the landscape of the general populace and ever-evolving technology. With the innovation of many processes much less energy is expended to complete tasks. The old definition: the ability to complete the day’s task without undue fatigue is no longer applicable.
Physical fitness can now be defined as the ability to perform work and leisure tasks easily and efficiently, to be healthy, resistant to hypo-kinetic disease, and the ability to perform emergency activities if necessary; so physical fitness is the heart, lungs, blood vessels and muscle-skeletal system all performing efficiently. Physical fitness can be divided into 5 specific categories: muscular strength, muscular endurance, cardio-vascular/aerobic endurance, flexibility and body composition. In order to meet these criteria one should incorporate activities that amplify each category.
Muscular strength
Muscular strength is the ability of a muscle or group of muscles to move a weight. The amount of weight moved will determine the level of muscle strength relative to the activity one is participating in. Muscle strength is developed by working a muscle or group of muscle against some form of resistance such as weights, resistance bands or one's own body weight.
Muscular endurance
Muscular endurance is the ability of a muscle or group of muscles to perform a task or movement repetitively over a period of time. Running, biking, swimming, weight lifting and rowing are activities one can utilize to increase muscular endurance. Notice some of the activities used for building muscular endurance can also be employed to increase aerobic fitness levels.
Cardio-vascular/aerobic endurance
Cardio-vascular/aerobic endurance can be defined as the body’s ability to utilize oxygen efficiently, over an extended period of time. Activities associated with cardio-vascular/aerobic endurance include running, dancing, rope jumping, walking briskly, cross-country skiing and hiking.
Flexibility
Flexibility can be defined as the ability of a specific joint to move through a range of motion. The range of motion is not only specific to the joint but also to the individual, meaning some people’s range of motion in a particular joint may surpass the same joint in others. Activities idea for increasing flexibility include stretching, yoga, gymnastics and martial arts.
Body composition
Body composition is defined as the ratio of body fat-to-lean muscle mass. A healthy body fat composition for men should be in the 18-25% range and for women in the 25-31% range*. Body composition is a useful tool when embarking on a weight-loss plan, for it is really body fat that one is attempting to lose when dropping weight or altering body composition. Although there are various ways of determining body fat composition one of the easiest and least expensive is the measuring tape.
As you strive to reach new heights of fitness, incorporate activities from each fitness category to ensure overall health. Make your fitness program enjoyable, diverse and comprehensive and reaching new height on your fitness scale will be consistent and enduring!
“Happiness is nothing more than good health and a bad memory.”- Albert Schweitzer
* American Council on Exercise.
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