You can train your muscles to be stronger by lifting heavy weights for a few repetitions. Common exercises that focus on muscular strength include loaded squats, leg press, and bench press. Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force. Essentially, it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions.
Training for muscular endurance requires you to perform many repetitions at a lower weight than you would use for muscular strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and pull-ups — all performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance, they are still very important for daily living.
Muscular strength, for example, must be called upon when lifting boxes and moving furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to prevent muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are static stretching holding a stretch for seconds and dynamic stretching holding a stretch for a few seconds and repeating for multiple reps.
Your heart rate response will vary with the type of flexibility training you perform; in general, your heart rate will be at or slightly above your resting value.
Health-related fitness to a group of abilities, skills, and body development modules enables us to perform various activities. Being fit for one set of procedures does not make you fit for others, much like sports. For example, a person who performs good football may not play cricket up to the rules. This is because his body and mind have not prepared the skills required for cricket as much as he did for football. The components of fitness are classified into 2 categories:.
There are various health-related fitness activities in performing our day-to-day activities that are health-related fitness. These are the various categories of health-related fitness:. It is the strength of the heart and lungs to collaborate to produce the needed oxygen and fuel to the body during supported workloads.
Health-related fitness components of physical fitness include examples such as jogging, cycling, and swimming. The Cooper Run is used most often to test cardiovascular endurance.
A: Quick Answer — p hysical health is essential to the complete health of an individual; this includes everything from overall well-being to physical fitness. It can also be defined as a state of physical well-being in which the individual is able to perform daily activities without problems.
Without muscular strength, your body would be weak and unable to keep up with the demands placed upon it. The way to increase strength is to train with heavy weights, working in the 4 — 6 or 12 — 15 rep ranges.
The heavier the weight, the fewer reps you should perform! Endurance is the ability of your muscles to perform contractions for extended periods of time. Rather than just lifting or carrying something for a few seconds, the muscles are used for minutes.
The way to increase strength is to train with light weights, working in the 20 — 25 rep range. Working with lighter weight will train the muscle fibers needed for muscular endurance, and the higher rep range leads to a longer period of exercise. Just picture elderly individuals who have a difficult time bending down, sitting in a chair or even reaching their arms over their heads.
Flexibility is also essential for optimal athletic performance. To help improve or increase your flexibility, try engaging in flexibility exercises times a week.
This may include static stretches such as a touching your toes or holding a butterfly pose , dynamic stretches such as yoga or pilates , active stretches such as lifting your leg up and holding it, using the contraction of the opposing muscle to relax the muscle being stretched or passive stretches such as stretches using a strap or a partner for assistance.
A final factor to consider when assessing your overall fitness is body composition, or your body's ratio of fat mass to fat-free mass. High levels of fat mass are associated with negative health outcomes, such as heart disease and type 2 diabetes.
To determine your body composition, ask a trainer or doctor to test your body fat percentage or undergo hydrostatic testing. This test involves getting weighed on dry land, then sitting on an underwater scale. The greater the fat composition, the lighter the underwater weight will be.
While body mass index BMI has been used for years as an indicator of body fatness, the CDC warns that it is not an accurate way to determine your body composition, as BMI measures excess weight rather than excess fat. If your goal is the latter, the best thing you can do is work on the other four components of fitness.
If you're regularly doing cardio, strength training exercises, working on your muscle endurance and stretching, you're actively developing muscle mass while reducing fat mass — aka improving your body composition. Remember: Nutrition and fitness go hand-in-hand. In fact, several studies note that nutrition has more of an impact on our fitness than any singular exercise. The key to a healthy lifestyle is filling your diet with nutrient-dense foods.
Both macronutrients and micronutrients are essential for overall health, and every person has a slightly different breakdown. To determine your best nutrition plan, get in touch with your doctor or a Registered Dietitian who can best access your needs and help you figure out the amount of protein, carbohydrates and fats you should aim to consume per day. Proper nutrition will fuel your body through your workouts and help enable you to hit every component of fitness in your exercise routine.
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