MEANING COMPONENT AND IMPORTANCE OF PHYSICAL FITNESS Physically fit person.
MEANING COMPONENT AND IMPORTANCE OF PHYSICAL FITNESS
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| Physically fit person. |
Generally, we assess the physical fitness of a person from the tasks he perform in everyday life. In other words, physical fitness refers to the ability of a individual to carry out daily activities without undue fatigue.
There are other ways also in which physical fitness is defined. According to the Center for Disease Control and Prevention (CDCP), physical fitness is defined as ‘the ability to carry out daily tasks with vigour and alertness, without undue fatigue and with ample energy to enjoy leisure-time pursuits and respond to emergencies.’ This means that for an individual to be physically fit, he must not only be able to perform daily activities but also function adequately under the stress of lengthy periods of strenuous activities.
Physical fitness may be health-related or skill-related Health-related physical fitness is concerned with good health or reduced diseases, for example, measurement of endurance and strength. Skill-related physical fitness is the ability to perform specific sports tasks or occupations. For example, the ability of a weight-lifter to lift 150 kg weight will come under the category of skill-related physical fitness In 1999, Lance Armstrong of U.S.A. won the Tour-de-France cycling race inspite of being a cancer patient. This clearly shows that an individual may have high fitness levels irrespective of the health conditions.
It is possible to improve fitness levels by taking proper nutrition, execising regularly as well as resting adequately.
Definitions of Physical Fitness "it is the ability of a person to do daily routine work without fatigue; moreover to participate in playful activities and still reserve enough capacity to meet any emergency”
—Webster's Encyclopaedia “Successful adaptation to the stresses of one’s lifestyle.” —Dr Kroles Physical fitness is the capacity to meet the present and potential physical challenges of fe with success.” —Dr David R. Lamb
Importance of Physical Fitness
All of us will agree that ‘health is a precious asset’ of our life. An unhealthy man can neither eat well nor can he do any work with concentration. Infact life becomes a burden if one is not healthy. Thus, it is an undeniable truth that health is very important to us.
A healthy body or physical fitness is a sign of good health. We can assess the importance of physical fitness in our lives on the basis of the following points.
1. For longevity and healthy life: A person who is physically fit not only lives a healthy life but also lives for more than an average age. Thus for a long and healthy life physical fitness is important.
2. To boost energy, strength and capacity: Physical fitness is important for enhancing energy, strength and capacity. A physically fit person can perform his routine activities without any stress or fatigue. Due to increased strength and capacity he can even engage in recreational activities during spare time.
3. For a strong and rigid musculo-skeletal system: Physical fitness enables a person to perform physical activities smoothly and efficiently. It keeps his muscles and bones strong and corrects the posture. Regular physical activities also keep the muscles and joints flexible. Thus due to physical fitness the physique of a person appears graceful and attractive.
4. To prevent extra fat deposits: A physically fit person remains alert and active. Physical activities turn fat into energy and prevent its deposition in the body.
5. To enhance state of mind: Physical fitness brings improvement in the state of mind. It develops a positive self-image and increases self-confidence of a person. Health, alertness, activeness, potency etc. create self-confidence in a person due to which he is assured about his self-image.
6. For increasing sharpness of mind and memory: Physical fitness also influences our mind. A physically fit person often possesses a sharp mind and acute memory.
7. To live a happy and joyful life: Physical fitness is also important for a happy and joyful life. A healthy person is always happy and blissful due to improved self-confidence and a positive self-image. Physical fitness enables a person to enjoy his life to the fullest.
8. To reduce the chances of diseases/illness: Due to physical fitness, vital organs of the body like brain, heart and lungs are strengthened and their functioning is enhanced. This reduces the chances of diseases. Thus, physical fitness makes an individual healthy.
Importance of Physical Fitness
- To boost energy, strength and For a strong and capacity
- For a strong and rigid musculo-skeleton System.
- For longevity and healthy life
- To avoid extra fat deposit
- To enhance state of mind
- To reduce the chances of diseases/illness
- For sharp mind and enhance memory.
- To live a happy and joyful life.
COMPONENTS OF PHYSICAL FITNESS
There are five components of physical fitness that measure the level of fitness Different tests are used to measure the performance of an individual m each @ the five components. They can be improved upon by devising suitable exercises programs as per the strong and weak areas of the individual. These five components are as follows:
1. Endurance: Endurance is the ability of an individual to carry out an activity with a great degree of efficiency for a considerable period of time. According to Harre, “Endurance is the ability to resist fatigue.”
Endurance is of two types
(a) Short-term endurance: It is the ability to resist fatigue for a duration of 2 minutes. All 800 m runners require short term endurance.
(b) Long-term endurance: Athletic events that last for more than 11 minutes require long-term endurance, e.g. 500 m races, 20 km walk etc.
2. Strength: Strength is the ability to overcome or act against a fixed resistance, It is also known as the power that helps to lift and carry objects Exercises with barbells, medicine ball and free hand exercises like pull-ups and pushups help develop strength.
Different types of strength that are required in sports are:
(a) Dynamic strength: In this type of strength the mobility of muscles is clearly visible. It is also known as isotonic strength. In dynamic strength muscles get easily tired and so reduction in activeness is natural. Generally, dynamic strength is of three types: (i) Maximum strength (ii) Explosive strength and (iii) Strength endurance.
- (i) Maximum strength: This type of strength is needed in weight lifting competitions where an athlete has to overcome maximum resistance. If the amount of load is less than less strength is needed.
- (ii) Explosive strength: Explosive strength is the ability to exert maximum amount of force in the shortest possible time internal. In simple words, it is the sum of strength and speed. In this type of strength performance coordination between muscles and nerve fibres is important. This type of strength is needed in explosive sports, such as shot-put, discus throw, long jump, triple jump etc.
- (iii) Strength endurance: Strength endurance is the ability to maintain muscular strength for long time. It is actually the sum of strength and endurance. This type of strength is used in swimming and medium sprints.
(b) Static strength: In this type of strength the muscles remain inactive. This is also known as isometric-strength. It is not much used in sports.
3. Speed: Speed refers to the capacity to move a body part or the whole body at a faster rate. It is an important performance indicator in many sports and games. The distance covered by an athletes in a unit time is called speed. But in some activities the entire body of the player does not move, only his hand or feet moves. For example, punch in boxing and kick in football. In such situations the distance covered by the parts of body is called speed. In most of the games speed is the most important factor that influences performance of an athlete. For example, at the time of smashing in badminton, the speed of player's hand should be maximum. Speed also represents the intensity of smashing.
COMPONENTS OF HEALTH RELATED FITNESS
Health and fitness are inter-related. Physical fitness is a sign of good health. The benefits of physical activities can be observed on the overall health of an individual.
The following are the components of the health related fitness.
1. Cardio-respiratory endurance:- Cardio-respiratory endurance or cardio vascular endurance is the ability of the body to deliver oxygen effectively to the working muscles so that an individual can perform physical activities efficiently. Due to the continuous supply of oxygen muscle remain active without fatigue and the player shows better performance.
Cardiovascular endurance can be improved by swimming, Jogging,continuous slow running, skipping, and other aerobic exercises for k duration of time. Such exercises should be performed according to one 4 own potency The time and intensity of activities should be increasing gradually.
2. Muscular endurance: Muscular endurance is the ability of the muscle of muscle group to exert force repeatedly without getting tired In other words, it is the capacity of a muscle (muscle group) to sustain a contractive state for a period of time. Muscular endurance can be improved by jogging, walking, cycling, dancing, push-ups, slow running for 20 minutes every day Exercise for enhancing flexibility of the muscles should also be performed regularly.
3. Muscular strength: Muscular strength can be defined as the ability of a muscle or muscle group to exert force or to overcome resistance. It is essential for performing routine work easily and smoothly, such as, lifting weight. With the help of weight training, i.e. bench press, shoulder press, leg press etc. muscle strength can be increased.
4. Flexibility: Flexibility is the ability of a body to execute movements with greater amplitude or range. It is the range of movement of joints. Flexibility is affected by structure of joints and participation in physical activities. It can be improved by performing yoga and stretching exercises. Flexibility of a person can be measured by sit-and-reach test.
5. Body composition: Body composition is the percentage of fat, bone, water and muscle in human bodies. It is the percentage of lean body mass. The amount of fat in the body depends on the height and weight of an individual. People with more percentage of fat are generally unhealthy.
Good body composition can be achieved with the help of a healthy diet and regular exercise. Fat in a body can be calculated using BMI formula. BMI is indirect method of calculating body composition.
Weight (in kg) The formula of BMI = Height x Height (in meters)
PREVENTING HEALTH THREATS THROUGH LIFES CHANGES
“An unhealthy habit is easy to develop and hard to live with, a healthy habit % to develop but easter to live with ”
Healthy living requires hard work and dedication to bring changes in lives However, adopting a healthy lifestyle has multiple benefits It helps keep at bay and makes an individual active and energetic A healthy lifestyle health as well as happiness There are some steps that one can take to start having a healthy life.
1. Healthy diet You are what you eat.’ This statement very concisely the important role that food plays in determining our health and w With bad eating habits, the body will not be able to derive the benefits other good lifestyle habits like exercising and resting. A healthy diet to maintain optimal weight and also reduces the risk of diseases like stroke, heart problems and diabetes. Every individual must take a balanced diet to provide the body with all the nutrients that it needs to properly. Children need proper nutrition for their growth and develop Adults too should take healthy food to keep their organs healthy strong.
For positive health, the following guidelines should be kept in mind:
- All nutrients such as carbohydrates, proteins, fats, vitamins and mineral salts should be present in the diet in sufficient quantities and in right proportions.
- Diet should not constitute junk food.
- It should not be rich in starch, sugar and fat content.
- It should have low levels of L.D.L. (bad cholesterol) and high levels of H.D.L. (good cholesterol).
2. Regular physical activities: Regular and sufficient exercise is important keep the body fit and healthy. Cardio activities, strengthening exercises playing sports help strengthen the muscles, bones and joints. They also prevent the body from getting obese which is the root of all heart-related diseases. Physical activities also help in delaying the ageing process.
The US CDC (Center for Disease Control) recommends at least two and half hours of exercise of moderate intensity per week or one hour and minutes vigorous intensity aerobic activity per week for adults, plus muscle strengthening activities at least two days per week.
To counter the trend of less muscular activities in modern lifestyle, the following steps should be taken:
- Individuals should go for morning walks, jogging and/or running.
- They should participate in games and sports.
- People should indulge in recreational activities like cycling, trekking etc.
- They should practice yoga and pranayaam regularly.
- They should perform moderate aerobic exercises.
3. Adequate rest and sleep: While being active is necessary, the importance of proper rest and sleep should not be undermined. The body needs to regain the lost energy from day-to-day work and repair the damaged tissues. The immune system of the body also requires sleep to function properly. A hectic and fast life devoid of adequate rest can lead to stress, hypertension, anxiety and even depression. It can further lead to indigestion and insomnia. Hence, it is important to get quality sleep and at the right time.
Therefore, taking proper rest and sleep should not be compromised. The following points should be in kept in mind:
- The habit of going to bed early and getting up early should be followed.
- One should get about 7-8 hours of sleep every night. °
- Staving up till late should be avoided even on weekends.
- One should try to sleep and wake up at the same
- Positive heave time every day to set the body’s internal clock.
- Napping can help to make up for lost sleeping time but should not be made a habit.
4. Abstaining from the use of drugs and alcohol: Addiction to drugs and alcohol can have very serious effects on the health and personality of an individual. They lead to ailments such as loss of appetite, liver damage, loss of sleep, muscular pain and damage to vital internal organs. Therefore, cutting down on the use of drugs and alcohol will result in a healthy body There are also short-term benefits of reducing the drug and alcohol intake as the body feels more energetic and the skin looks healthier The steps can be taken for adopting healthy lifestyle:
- Don’t come under peer pressure or hang out with people who ug, and alcohol regularly.
- Don’t use drugs or alcohol as a way to enjoy life Instead, pursue activities and hobbies that make life more fulfilling.
- Build stronger bonds with parents and relatives so that you can talk to them about your life, your challenges and decisions.
- If you know someone who is an addict, get help.
5. Restricting the use of technology: Excessive use of technology has led the development of bad habits like watching TV for long hours, working laptop till late hours, spending excessive time on social networking webs continuous texting on mobile phones, etc. As a consequence, complications of eyesight and problems related to posture and cervical spondylitis have arisen. Use of technology also reinforces bad habits in other areas of life such as eating, exercising and sleeping. Hence, it is important to watch the number of hours we spend on gadgets and disconnect to spend some time relaxing our body and mind instead. We can bring about the following life-style changes:
- Regulate and limit the time spent on gadgets and technology.
- Try to schedule time for physical activities and follow them regularly. e Avoid the use of technology while eating, reading, going to bed, etc.
- Refrain from putting television, computer and other gadgets in the bedroom.
6. Changing physical environment: The physical environment refers to the surroundings in which we work and play. It includes nature, buildings, roads and infrastructure around us. They influence our physical well-being and our mental and emotional health increasing urbanisation and reliance on devices like air-conditioners, heath etc. are adversely affecting the physical environment. The air we breathe in has become polluted and is causing respiratory diseases. Presence of hazardous materials in air, water and food are causing illnesses among both children and adults. The need of the hour is to protect the natural environment to protect the human race. Every individual must take responsibility to protect the physical environment in every little way possible by saving water, saving electricity, reducing pollution and keeping the surroundings clean.
The lifestyle habits that lead to the development of a positive environment are as follows:
- Spending time by volunteering for social activities. e Being sensitive to other cultures, religions and traditions.
- Developing a positive attitude and looking for fons paste het positive qualities instead of negative qualities in people and circumstances.
- Positive attitude not only builds positive environment but also keep us free from mental stress and health-related diseases.
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