components of Fitness
Fitness is a concept that is rarely understood and each individual has their their way of explaining it.
Most people do not know that 10 components/elements form a “Consolidation” status. All 10 of these components must be developed by an individual to be considered fit for the body.
Now it doesn’t matter if you are young or old, male or female; or if you belong to a certain category of people (bodybuilder, athlete, businessman, coucher, woman, etc.). Your fitness program should try to improve all 10 aspects of fitness. All people are constructed in the same physiological way. Therefore, we all need each of the components of strength to improve the quality of our physical health and thus improve life.
So … what exactly are those 10 health components?
10 parts of fitness:
1) Cardiovascular endurance: The ability of the cardiovascular and respiratory systems to transfer oxygenated blood to the working skeletal muscles for a long time without fatigue.
2) Muscle endurance: The ability of skeletal muscles to contract continuously for a long time without fatigue.
3) Musculoskeletal strength: The combined strength of muscles, bones, ligaments, and tendons.
4) Flexibility: The body’s ability to maintain a full range of motion around the joints.
5) Maintains an optimal body composition: the ratio of adipose tissue (body fat) to pure body mass. If body fat makes up less than 15% of a man’s total weight, he is said to have a favorable body composition. If body fat makes up less than 20% of a woman’s total weight, she is said to have a decent body composition.
6) Strength: Skeletal muscles can increase the energy they can in the shortest time.
7) Speed: The ability to reduce the time required to complete a certain movement or task
8) Coordination: Coordination is a combination of physical movements performed with kinematic and kinetic parameters that lead to the intended actions. It is a combination of different movements into one separate movement.
9) Agility: The ability to change the direction of the body effectively and efficiently.
10) Balance: The ability to maintain the center of gravity of the body at the base of the support with minimal postural sway. To be considered fit for the body, a person must improve all these aspects of health.
Importance and interdependence of 10 components of total health performance:
Each of these components plays an important role in our lives. Whether it’s for someone who is a competitive player or just an ordinary person, each of these components has a serious impact on overall performance. It should also be noted that each of these components is interdependent and therefore a compromise of one will lead to a short-term change in the other.
1. Cardiovascular endurance:
- Reducing this element makes almost all tasks very difficult. Performing activities such as climbing stairs, walking, jogging, running, swimming, all kinds of sports and even strength training can be especially difficult with poor cardiovascular endurance. Therefore, the lack of this component makes it difficult to use muscle endurance or musculoskeletal strength.
- For example, even if a runner has great muscular endurance, he cannot run long without cardiovascular endurance. Likewise, a powerlifter cannot use its energy more than once when cardiovascular fatigue begins. In addition, achieving cardiovascular fatigue significantly reduces a person’s speed, balance, coordination, dexterity, and strength. It should also be borne in mind that poor cardiovascular resistance can lead to cardiac arrest during these activities.
2. Muscle endurance:
- It is very similar to cardiovascular endurance, except that it occurs in the musculoskeletal system and not in the cardiorespiratory system. A person with poor muscular endurance will have difficulty with the activities listed for cardiovascular endurance. However, this is due to the high accumulation of lactic acid in the muscles used for a particular activity.
- Without muscle endurance, cardiovascular endurance is not available. For example, even if a kickboxer is not cardiovascularly tired, he will not be able to strike or kick if the muscles in his arms and legs are tired. Like cardiovascular endurance, speed, balance, coordination, agility, and strength can be compromised when a person has poor muscular endurance.
3. Musculoskeletal strength:
- Lack of this component leads to early body decline. Lack of musculoskeletal strength also exposes the body to a high risk of injury when performing any resistance task. In addition, it should be noted that athletes from any sport or discipline must train their musculoskeletal strength, otherwise, they will not be successful and risk injury.
- When this component is compromised, activities requiring cardiovascular and muscular endurance are not possible because the body is unable to cope with the stress associated with this activity. For example, the body of a marathon runner cannot withstand joint stress due to poor musculoskeletal strength, even though it has good endurance.
- This is an area that is seriously overlooked by many athletes, especially bodybuilders and strength athletes. Flexibility is needed to prevent injuries. The stiff muscle is likely to bend because it needs to go through the full range of motion. Because a deficiency of this component results in injury, it can often affect all other health components.
5. ideal Body composition:
- Increased lean muscle mass improves musculoskeletal system strength, but increased body fat raises the risk of cardiovascular disease. When a person’s physical composition deteriorates, it affects every area of their performance. Excess fat acts as extra luggage that must be carried through the body, limiting all other components. Excess body fat can also impact flexibility by limiting the amount of muscular action.
6. Strength, speed, coordination, and dexterity:
- These components are especially important for athletes because they are essential for their respective disciplines. Reducing both could hamper their performance in their games. The generic population also needs to maintain a certain level of each of these components, because it helps to carry out daily activities better and also contributes to a livelier and healthier lifestyle.
- For example, Strength when lifting heavy objects around the house, Walking speed when traveling by bus/train to work, Coordinating when playing or making basic repairs, and dexterity in fun activities such as skiing.
Now that you know the different aspects of health, let’s show you how you can improve them.
Improvement of fitness elements:
1. Cardiovascular endurance:
- Performing aerobic activities such as walking, jogging, running, cycling, skipping rope, swimming, etc. The intensity should be low enough for a person to perform the activity continuously for at least 20 minutes. Once a person can perform the same activity comfortably for 60 minutes, the intensity should increase by increasing speed or resistance.
2. Muscle endurance:
- Contrary to popular belief, this cannot be achieved by exercising lightweight resistance for a high number of repetitions. Muscle endurance improves along with cardiovascular endurance through aerobic exercise. Unlike cardiovascular endurance, which is normal throughout the body, muscle endurance can only be achieved with those muscles that are used in aerobic activity.
- For example, Running can improve cardiovascular endurance in general, but only muscle endurance in the lower body. Therefore, “cross-training” can be done to achieve muscular endurance of the whole body. A description of cross-training is not included in this article and can only be found by searching the internet.
3. Musculoskeletal Strength:
- High-intensity strength training (usually compound and strength movements) with heavyweights that cause positive muscle failure between 6-8 repetitions. This range of 6-8 repetitions should only be used by advanced trainers with at least 2-3 years of strength training experience. If someone starts strengthening, they should first come to the right shape with lighter weights in about 2-3 weeks. They must then raise a range of 10-12 reps before they are ready to raise a range of 6-8 reps.
- Static stretching for at least 10 seconds to avoid mild discomfort when trying to get the muscle within range is the best way to increase flexibility. Stretching should be done at the end of each exercise. Avoid stretching a cold muscle as there is a risk of rupture.
5. Strength, speed, coordination, and agility:
- They relate to specific activities that need to be performed and can be improved by practice and repetition.
So here you have it
“10 health ingredients”
Make sure you try to improve each one to maximize the benefit of the others and be in the true sense of the word … “Physically fit”