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THE DEFINITION OF FITNESS

If you don't even understand the definition of fitness, how do you expect to achieve it? By clarifying its meaning we can more easily break fitness down into attainable goals.

Physical fitness may be defined in many ways. The FIVE COMPONENTS OF FITNESS and the short version of their definitions are as follows:

Cardiovascular/Cardiorespiratory Endurance - The capacity of the heart-lung system to deliver an adequate oxygen supply for sustained energy production. Also known as aerobic fitness. Example: Walking or running on a treadmill as shown below.



Muscular Strength - The amount of force that a muscle can produce in a single, maximal effort. Example: Performing one dumbbell shoulder press using the heaviest weight you can possibly lift.



Muscular Endurance - The amount of force that a muscle can produce repeatedly against resistance, i.e., performing a set of 12 repetitions of a dumbbell shoulder press; or to hold a fixed or static contraction, which is also known as an isometric contraction, i.e., holding the dumbbells over the head as demonstrated in the above picture over a period of time.

Flexibility - The range of motion possible about a joint, as I am demonstrating with the triceps stretch below.



Body Composition - The ratio of body fat to fat-free (lean) mass in an individual. In other words, the amount of fat compared to bones, muscle, organs, etc.

In order to achieve optimum health and fitness in these five areas you must incorporate consistent exercise into your lifestyle. There are a few fundamental principles of exercise that must be adhered to in order to progress safely and effectively with any exercise plan. Furthermore, it would be impossible to truly understand the definition of fitness without the inclusion of these essential principles.




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    FUNDAMENTAL PRINCIPLES OF EXERCISE

The definition of fitness would be remiss without the following list and discussion of the basic fundamental principles of exercise.

  • One should incorporate a structured exercise plan that aims at a good balance of training each of the fitness components.

  • It is necessary to use progressive intensity as you train to bring about improvement.

  • It is also imperative to take appropriate time off or rest between sessions to allow recuperation and growth to take place.

  • Any type of fitness training, whether it is aerobic, strength, or flexibility training, is based on what exercise physiologists call the overload principle. To train any of the body’s systems, such as the cardiopulmonary or musculoskeletal system, we must make it work harder than it is accustomed to working.

  • A major fundamental principle in training for optimal fitness is specificity of training. In other words, each component of fitness is conditioned or trained in very specific and differing ways.

    THINK ABOUT THIS

    Linda thinking about this.

    In order to help drive home the "specificity of training" principle, look at this analogy: One might use the treadmill or elliptical machine to do their cardio, right? However, that wouldn't really do much towards improving their muscular strength or endurance.

    Likewise, flexibility training helps increases the range of motion about a specific joint, i.e., the hip or shoulder, but it is not effective for improving cardiovascular endurance or muscle strength.

    In other words, you can stretch till the cows come home, but it won't likely improve your heart health or grow your biceps. Similarly, resistance/strength training, such as weight lifting, is the best way to increase strength, but it is not the most effective way to improve cardiovascular fitness or flexibility.



    The American Council on Exercise (ACE) states that optimum physical fitness is a condition resulting from a lifestyle that leads to the development of an optimal level of cardiovascular endurance, muscular strength, and flexibility, as well as the achievement and maintenance of ideal body weight.

    Because training is specific, as described above, an individual must participate in cardiovascular, strength, and flexibility exercise to achieve optimum (balanced) physical fitness.

    Now that we have discussed the definition of fitness, we are better prepared to delve further into the details of each component of fitness so that we can actually implement these principles and ideas into a safe and effective fitness plan.


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