Physical fitness encompasses five components that determine overall body fitness. While some people link physical fitness to good general health, others associate it with specific abilities like weightlifting or running a particular distance within a specified time frame. It is important to mention that there is no universally agreed-upon definition for physical fitness. However, a commonly used definition states that physical fitness includes various attributes individuals possess or achieve in relation to their capacity for physical activity.
Physical fitness is the condition of being in good health, with a low chance of early health issues and sufficient energy for engaging in different physical activities. While people may have different interpretations, there is overall agreement on the five components of physical fitness.
Here is a breakdown of each component:
- Cardiovascular Fitness – Cardiovascular fitness (also known as cardiorespiratory fitness) is the ability of the heart, lungs and vascular system to deliver oxygen-rich blood to working muscles during sustained physical activity. Muscular Strength – Muscular strength is the amount of force a muscle or muscle group can exert against a heavy resistance.
- Muscular Endurance – Muscular endurance is the ability of a muscle or muscle group to repeat a movement many times or to hold a particular position for an extended period of time.
- Flexibility – Flexibility is the degree to which an individual muscle will lengthen. 5. Body Composition – Body composition is the amount of fat in the body compared to the amount of lean mass (muscle, bones etc. ).
Having knowledge of the five components of physical fitness will enable you to develop an effective fitness program. To reach my objectives, I must integrate all five components into my workouts. In order to ensure proper oxygen delivery throughout my body, I will incorporate running for Cardiovascular Fitness. Additionally, to enhance muscular strength and facilitate fat burning and muscle building, exercises like squats, deadlifting, and bench press that target all muscle groups will be included.
For Muscular Endurance, the workout plan involves wall sits. In the first week, I will do wall sits for a minute and a half. Every week, I will increase the duration by 30 seconds. Similarly, planks will be included in the routine. I will start with a 5-minute plank and gradually add more time. These exercises are beneficial for improving both muscle endurance and gaining muscle mass.
Regarding flexibility, I will incorporate stretching into my daily routine. Specifically, I will stretch when I wake up, before starting any workout, and after finishing my workout. The stretches that I will perform include trunk lifts, toe touches, and two-finger touches.
In terms of managing body composition, I will regularly measure and weigh my body fat and mass. This evaluation will be done on a monthly basis to monitor any improvements or lack thereof.
