ALL ABOUT FITNESS💪

Physical fitness has always been an important part of life and has numerous benefits. 
 
Physical fitness is a capability of a person to perform any activity in regards to certain sports, occupations, and any daily activities efficiently, and effectively and if you ask any physically fit person that how he achieved that? His reply will surely be going with proper discipline to his nutrition🥗, a properly planned workout🏋️‍♀️, and good quality sleep.
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KNOW ALL ABOUT -

FITNESS - A DEEP INFORMATION

HOW DO WE MEASURE IT?​

PHYSICAL FITNESS is our ability to perform the tasks presented to us at any time without experiencing too much fatigue or exhaustion that includes work, pleasure, and even emergencies. 

 These tasks will, of course, vary depending on what we do. For the elite athlete, Peak Fitness means being able to compete well in their chosen field. 

 For others, there are 2 different types of fitness 

 HEALTH-RELATED FITNESS and PERFORMANCE-RELATED FITNESS 

 

HEALTH-RELATED FITNESS-

It includes muscular strength, strength endurance, flexibility, and an appropriate body fat composition. 

 

PERFORMANCE-RELATED FITNESS-

This is concerned with folks who are in competitive sport. For them, fitness means being able to perform at the right level in their particular event. Performance Fitness has several skill-related components, which are – speed, power, coordination, agility, and reaction time.  

 

HOW DO WE MEASURE IT?

 

So how do we measure the various aspects of health and performance fitness? 

 

ONE COMMON TEST  –

BICYCLE ODOMETRY

 BICYCLE ODOMETRY is often used in health centers and gymnasiums to test levels of fitness. 

***In this test, the subject pedals an exercise bike at a workload appropriate to their age and the heartbeat must settle between 120 and 170 beats per minute throughout the exercise. The heartbeat is then recorded at intervals usually of one to two minutes over seven minutes. This test is known as sub-maximal, which is the subject that works at Aaron’s level rather than to exhaustion. 

It’s based on the principle that as a workload becomes heavier, the body requires more oxygen and the heart rate increases. When the instructor has finished testing the subject, he matches up to age and body weight with the heart rates and workload and determines an aerobic capacity reading. In other words, this test shows how much oxygen is used under physical stress. 

For a 17-year-old girl, an average reading is 36 to 37 milliliters of oxygen per minute. An average reading for a 17-year-old boy is 40 to 46 milliliters of oxygen per minute.  

 

TYPES OF HEALTH-RELATED FITNESS

1. MUSCULAR STRENGTH🔥

A force that is generated by our muscles against resistance. It refers to the body’s ability to do an intense level of work for a short time. There are SEVERAL WAYS OF DESCRIBING STRENGTH  

 

ABSOLUTE STRENGTH is the maximal force generated by muscle and involves usually one maximal muscle contraction. 

 

RELATIVE STRENGTH is the force generated by muscle but corrected on account of body weight.  

 

So, if a lighter person scores the same on a strength test as a heavier person. In relative terms, the lighter person is stronger. 

 

2. STRENGTH ENDURANCE🔥

 A repeat of muscular contractions by our muscles against resistance. In other words, the ability of the body’s muscles to sustain a moderate level of work for a long time. 

In other words, the body gets energy required from oxygen so you would say that an endurance athlete has high strength endurance but low absolute strength. 

 

On the other hand weight lifters and sprinters have low strength endurance but high absolute strength. 

 

In everyday life strength endurance allows us to navigate busy streets without losing our breath or go for a satisfying skate at the end of a hard day.  

 

3. FLEXIBILITY🔥 

Flexibility means the range of movement 

of a joint or group of joints. Well, If we discuss flexibility in detail, there are two types of flexibility –  

 

STATIC FLEXIBILITY – 

Static flexibility refers to a range of motion without emphasis on speed. 

 

DYNAMIC FLEXIBILITY – 

Dynamic flexibility, on the other hand measures resistance to motion at a joint but involves speed during a performance. 

 

           So a basketball player might have dynamic flexibility in the back, legs, and arms, that’s why he can dribble that ball and shoot those goals. There’s no one overall test. However, a general indication of static leg and hip flexibility is some simple and gentle leg stretching while lying on the floor. 

 

4. BODY FAT COMPOSITION🔥

Our bodies are composed of bones, muscle, fat, and other specialized tissues and fluids but in fitness testing- body composition usually refers to the amount of fat someone carries relative to their total body weight.  

 

SKINFOLD MEASUREMENT is a widely used approach to body fat composition. The measurements are taken with a skinfold caliper because most body fat is stored just under the skin. We can determine a person’s body fat by measuring different sites on the body. The most common sites are biceps, triceps, sub scapula, and supper iliac. The skin fold width is then translated into the percentage of body fat. 

 

Now although this test does make some people nervous. It’s important to remember that the acceptable percentage of body fat for women is between 24 and 28%. In fact if you get below 20 percent, you risk the possibility of serious hormone imbalance and the acceptable percentage of body fat composition for men is between 12 and 19%. 

 

 So far, we’ve looked at the components necessary for health-related fitness but there are also specific components necessary for PERFORMANCE-RELATED FITNESS 

 

One of these is muscular power, which is the ability to combine speed and strength in an explosive action. This is particularly important in sports where throwing and jumping actions are used. People often confuse muscular power with muscular strength but there’s a crucial difference.  

 

TYPES OF PERFORMANCE-RELATED FITNESS

1. POWER🔥

Power is determined by the amount of work per unit of time, so strong people may not necessarily be powerful. Hence, the terms to keep in mind is speed-related power and strength-related power.  

 

2. SPEED🔥

Speed is the ability to perform bodily movement quickly. A simple method for testing speed is to measure a short sprint over time.  

 

3. AGILITY🔥

Agility is a little more complex. It’s the ability to move the body from one position to another with speed plus position. So it’s a basic requirement in games such as tennis, basketball, and gymnastics.  

 

4. REACTION TIME🔥

Reaction time is the time we take to react to a stimulus. The average reaction time in humans to an external stimulus is 117 milliseconds but for athletes, this time is shorter.  

 

5. CO-ORDINATION🔥

Co-ordination is one of the most complex motor skills we can develop. It’s the ability to harmonize the messages from the sensors with the parts of the body to produce movements that are smooth skillful and well-controlled. You can see exceptional coordination in the tennis player, gymnasts who perform a complex routine display.

APART FROM THIS

Physical activity and physical fitness  – They both are inter-connected to each other. An increase in the amount and intensity of physical activity typically boost physical fitness, particularly in those who are less physically active. All in all, physical activity and physical fitness share a variety of health outcomes. In a layman’s languagePhysical fitness is defined as the quality of being fit.

Well, this 5 days powerful workout plan is especially for beginners who want to get a pack of muscles to build a body of their dreams.

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