Elements of Fitness

Physical fitness is a term, which has different meaning for different people. For a common man to have a good physique (appearance) is a symbol of physical fitness. For a doctor proper functioning of various important systems of our body is physical fitness. Actually physical fitness of an individual may be explained as the capacity to do the routine activities without getting undue fatigue, to meet emergencies, to face stress situation and still have more energy to do some work with better recovery process.

Physical fitness has various components and various sports activities as well as other physical activities develop varying amount of each component. For example, sports that include constant movements such as swimming and running, improve heart and lungs efficiency whereas, gymnastics improves flexibility. The various components of physical fitness are being described below:

Cardiovascular Endurance

This the quality that enables one to continue engaging in reasonable vigorous physical activities for extended periods of time where the required cardio-respiratory adjustment to the activity is build up. Or it is the hearts ability to deliver blood to working muscles and their ability to use it (running long distance).

Muscular Endurance

It is the muscles ability to continue to perform without fatigue. Or it is the ability to do sports movements with desired quality and under condition of fatigue. Or it is the ability to resist fatigue.


Strength is very important component of physical fitness. Strength is ability of our muscles to overcome the resistance or act against resistance. Strength provides base for the development of other components of fitness for an individual. In games and sports the following four types of resistance is overcome by the sports person:

• Resistance of implements: for example, resistance of throwing implements in throwing events, overcoming in weight lifting.
• Resistance of own body: for example, running, jumping.
• Resistance of opponents: for example, wrestling, judo, boxing etc.
• Functional resistance: for example, swimming, cycling, rowing etc.


It may be defined as the ability of an individual to perform movements’ faster rate. It is the ability to move the body or various body parts as fast as possible. We cannot have remarkable changes to increase the speed because it is a genetic factor. In our body we have white muscle fibres and red muscles fibres. If we have more number of white muscle fibres we will be able to perform well in short duration physical activity. If we have more number of red muscles fibres we should take part in long duration activities.


It is the ability to perform the movement greater range or amplitude. It is defined as the range of movement around the joints. Commonly it is known as stretch ability, elasticity, suppleness, mobility etc. it is specific to given joint is actually more dependent upon the musculature surrounding a joint then on the actual body structure of the joint itself.

This is also very important component of fitness which helps us to avoid various accidents or sports injuries. It is also helps an individual to learn a skill more easily.

Coordinative Abilities

Coordinative abilities are used in place of agility. Mainly coordinative abilities depend on the Central Nervous System. The coordinative abilities are those abilities of an individual which enable the individual to do various related activities properly as well as efficiently. Our accuracy, rhythm, flow and constancy depend on our coordinative abilities. These abilities can be of various types such as balance ability, rhythm ability, adaptation ability and reaction ability. Such type of abilities can be enhanced through general or specific exercises. Such types of ability are much helpful in gymnastic and diving.…

What Does Being Physically Fit Mean?

One who has good physical health is able to use life more fully than who is ill.

Alexis Currel said, “The quality of life is more important than life itself”.

Physical fitness includes our physical body, inside and out. From a wider perspective, physical fitness can also include our material possessions. In this way, physical fitness is the parts of ourselves and our world that we can see hear and touch. Thus, when speaking about physical balance, we may be looking at self-care such as proper nutrition, exercise and sleep or we may be looking at optimizing the things in our lives that keep us balanced, productive, and content.

Things to stay physically fit:/

1. Speed

Speed plays a vital role approximately in every weight training. Speed in the ability to move from one place to another in the shortest possible time. It means that the velocity with which an individual can execute his movements. In other words, it means the capacity of moving a body part or the whole body with the greatest possible velocity. For example, the movement of a smasher’s arm in volleyball has the maximum speed or velocity at the time of smashing the volleyball.

2. Muscular strength

Muscular strength is one of the important components of physical fitness. Muscular strength is the amount of force the muscle or a group of muscles can exert against resistance for short duration as in anaerobic activities. Muscular strength is essential for performing daily routine work easily and smoothly such as lifting weight and climbing on stairs etc. it is also essential for maintaining good posture, avoiding injuries and remaining independent specially in old age. It can be measured with the help of Kraus-weber.

3. Motor fitness

Motor fitness refers to the capability of an individual to perform effectively at his/her particular exercise. It can also be said that motor fitness is a person’s ability to perform physical activities.

4. Cardiovascular fitness

Cardiovascular fitness is the ability of the heart and lungs to supply oxygen-rich blood to the working muscle tissue and the ability of the muscles to use oxygen to produce energy for movements. This type of fitness is required to sustain physical activity or it can be said that cardiovascular fitness is essential for us to perform aerobic activities.

5. Flexibility

Flexibility is the range of movements of joints. In other words, it means the range of motion available in the joints. It is affected by muscle length, joint structure, tendons, ligaments and other factors. An individual, who has good flexibility, can move his body joints through a full range of motion in work and play. He can perform daily routine work smoothly, efficiently and easily. Such individuals seem to be attractive specially while doing some motor activity. It is beneficial in preventing injuries, improving posture, reducing low back pain, improving balance. It can be increased with the help of stretching exercises. So, every individual must be well aware about his flexibility.

6. Strength

Strength is the ability of the muscles to overcome resistance. It is an essential element or component of physical fitness. Strength can also be defined as the amount of force of muscle or muscles group can exert. Strength of the body can be measure in pounds or dynes. A certain level of strength is also essential for common man whereas, for an individual it is most essential to have strength.

7. Endurance

Endurance is the ability to sustain an activity.

Barrow and McGee, defined endurance as “the result of physiological capacity of the individual to sustain movement over a period of time”.

Herre also defines endurance as “the ability to resist fatigue”.

In all fitness, endurance is directly or indirectly of high importance. It is usually measured by number of repetitions. For example, the number of sit-ups an individual can complete in one minute is often used to measure the endurance of the stomach muscle.…

Simple Tips for Fitness Success and Control Healthy Body Weight

1. Set the Appropriate Goal

For losing your body weight and keeping your body fit you should set the appropriate goal i.e., how much weight do you want to shed or lose? While setting the goal you should know about your capabilities. Your goal should be achievable. You may set your goal for one month. Take pledge that you will lose 1 kg per month. After that you can set your goal for weight control.

2. Lay Stress On Health Not On Weight

It is well known fact that losing weight for health rather than appearance can make it easier to set reasonable goal. From the point of view of health, you should make efforts to achieve or maintain a body mass index between the range of 18.5 and 24.9. Along this, if you are a male your waist should measure less than 40 inches and if you are female your waist should be less than 35 inches. If your BMI or waist goes beyond these limits you may have to face various diseases. So, from the point of view of healthy try to maintain these limits.

3. Cut Your Calories

Keep a plan ready to get back on the track if your body weight being to exceed the required level. It is a simple plan to follow. Just cut or subtract only 100 calorie a day. In this way, you can return to maintain these limits.

4. Avoid Rich Carbohydrates In Food

To lose weight and stay fit, avoid rich carbohydrate in food. But it doesn’t mean that you should not take carbohydrates. Carbohydrate is necessary to increase the level of energy. So, you should reduce the amount of carbohydrate in your diet. For this purpose try to avoid sugar, rice, potatoes, toffees, chocolates and other sweets.

5. Avoid Alcohol, Smoking And Drugs

Always keep it in mind that alcohol, smoking and drugs always tend to increase weight. Alcohol is directly absorbed from the stomach in the blood stream and easily stored as fast. It is also applicable in case of smoking and drugs. So, never use such things, if you want to lose weight and stay fit.

6. Regular Exercise Or Physical Activity

Exercise helps to control your weight by using excess calories. On the other hand, if you do not exercise the excess calories will be stored as fat. In fact, your body weight is regulated by the number of calories you take and use each day. In reality, whatever you eat, contains calories and whatever you do, uses calories. Even calories are used while breathing, sleeping and digesting food. Regular exercise or physical activity is a vital part of weight loss or weight control programme for lifetime.

Research studies consistently indicate that regular physical activity or exercise such as aerobic exercise and strengthening exercises for at least 30 minutes, combined with healthy eating habits, is the most healthful way to control weight for a lifetime. Whether you are making endeavours to lose weight or maintain it you should never forget the significant role of exercise or physical activity.

7. Bring Out Support

No doubt, you can lose maintain your weight without anybody’s support, but if you get support of other people it makes the job of losing weight easier and more pleasant. Tell the people who are close to you about your intention that you are serious and committed to lose weight. Tell them that you would appreciate their support. In fact, having support of partner really works for many persons. If you promise to meet a partner for the regularly scheduled gym time is a great way to stick to a workout routine. Such type of support can be sought for lifetime. It will help in maintaining your weight.…