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What are the 5 Components of Physical Fitness?As a certified fitness instructor let me show you how using the 5 components of physical fitness can help you achieve the best workout routine that you have ever followed. So, how many times have you said to yourself "I want to be fitter?" Most of us say it quite often. Actually defining "fitness",however, is more problematic. To start with there are manydifferent kinds of fitness. The word itself means different things to different people, some of us want to be fitter to play our particular sport, or many of us just want to feel better within ourselves. We want to look good and have more energy,as well as having fun at the same time. Fitness training can help us all at any one of these levels. It will make you a better sports player, if that's what you want,and it will also cut down your body fat in favour of lean muscletherefore improving your appearance. It will also give you:-
1. Strength and Stamina 2. Help you to relax and improve your ability to sleep 3. Increases your speed of movement, reflex's are quicker 4. Helps co-ordination and Concentration 5. Promotes the feeling of Wellbeing
This is where the 5 components of physical fitness comeinto play. Training programmes should include one or more ofthe components. These are:- 1. Cardiovascular The first of the 5 components of physical fitness. Aerobic exercise is vital. A stong, healthy heart and efficientlungs are the foundations of a fit and healthy lifestyle. The word "Aerobic" means "with oxygen". The efficiency withwhich you get oxygen to your working muscles is calledcardiovascular endurance. 2. Muscular Strength (MS) The second of the 5 components of physical fitness. The ability of our muscles to exert a near maximal force to lifta resistance. The maximum amount of force a muscle can exert.Working towards strong muscles does not mean you have tohave a mucle bound body. Muscular strength means goodsupport for your skeleton and improved posture. Healthy, strongmuscles also give your body shape and tone. The characteristicsof MS are: a. High resistance, low repetitions b. Performed for a short period of time c. Should be performed 2-3 times per week 3. Muscular Endurance (ME) The third of the 5 components of physical fitness. The ability of our muscles to continue contracting againsta resistance over a longer period of time. The ability to workfor long periods without getting tired. Muscular endurance alsogives the skeleton good support and improved posture. Thecharacteristics of ME are: a. Low resistance, high repetitions b. Performed for a longer period of time c. Should be performed 2-3 times per week 4. Flexibility The fourth of the 5 components of physical fitness. The ability of our joints and muscles to move through their fullpotential range of movement. Flexibility will keep you mobileas you age. It is tempting to get to the end of a workout anddash for the showers. Wait. Have you given your body a chanceto come back to normality? The cooldown of any exerciseprogramme, to me, is probably the most important part of theworkout. Just like the warm up of a routine you also need tocool down and as you do so promote flexibility of your muscles. The warm down aids the dissipation of waste products from themuscles, including lactic acid, and provides time for a reductionin the level of adrenaline in the blood. The characteristics are: a. static stretches performed in a relaxed position b. A mild tension is felt in the muscle c. Range of movement at the joint is increased d. Should be performed a minimum of 3 times per week, preferably every day
5. Motor Fitness The last of the 5 components of physical fitness. This is the effective transmission and management ofmessages and responses from the Central Nervous System(brainand spinal cord) to the Peripheral Nervous System (sensory andmotor). The characteristics are : a. Complex movements, using upper and lower body b. Should be performed 2-3 times per week c. Agility and Balance d. Co-ordination e. Reaction time (For example sports specific skills, dancing, martial arts)
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