Primary Components of Fitness
The four primary components (also known as the components of
health related fitness) that are important to improved physical health are as
follows:
• Cardiorespiratory capacity is the ability of the body to
take in oxygen (respiration), deliver it to the cells (circulation), and use it
at the cellular level to create energy (bioenergetics) for physical work
(activity). In fitness, we also refer to cardiorespiratory capacity as aerobic
capacity. This capacity includes aerobic endurance (how long), aerobic strength
(how hard), and aerobic power (how fast). Some of the long-term adaptations of
cardiorespiratory training are: decreased resting heart rate, decreased risk of
cardiovascular disease, improved endurance, increased stroke volume and cardiac
output.
• Muscular capacity refers to the spectrum of muscular
capability. This includes muscular endurance (i.e., the ability to apply force
over a long period of time or to complete repeated muscle contractions);
muscular strength (i.e., the ability to generate force, or the maximum amount
of force that a muscle can exert in a single contraction); and muscular power
(i.e., the ability to generate strength in an explosive way). Some of the
long-term adaptations of improving muscular capacity are increased strength,
improved muscular endurance, increased basal metabolic rate, improved joint
strength, and overall posture.
• Flexibility is the range of movement or amount of motion
that a joint is capable of performing. Each joint has a different amount of
flexibility. Some of the long-term adaptations of improved flexibility are
decreased risk of injury, improved range of motion, improved bodily movements,
and improved posture.
• Body composition is the proportion of fat-free mass
(muscle, bone, blood, organs, and fluids) to fat mass (adipose tissue deposited
under the skin and around organs). Some of the long-term adaptations of
improving body composition are decreased risk of cardiovascular disease,
improved basal metabolic rate, improved bodily function, and improved BMI.
Secondary Components of Fitness
The secondary components of fitness (also known as the
components of performance based fitness) are involved in all physical activity
and are necessary for daily functioning. Athletes experience different levels
of success depending on how well these secondary fitness components are
developed. Although the primary components of fitness are thought to be the
most important, we should not ignore the secondary components because of their
importance in the completion of daily tasks. The secondary components include
the following.
• Balance is the ability to maintain a specific body
position in either a stationary or dynamic (moving) situation.
• Coordination is the ability to use all body parts together
to produce smooth and fluid motion.
• Agility is the ability to change direction quickly.
• Reaction time is the time required to respond to a
specific stimulus.
• Speed is the ability to move rapidly. Speed is also known
as velocity (rate of motion).
• Power is the product of strength and speed. Power is also
known as explosive strength.
• Mental capability is the ability to concentrate during
exercise to improve training effects as well as the ability to relax and enjoy
the psychological benefits of activity (endorphins).
Health and Wellness
Health is a dynamic process because it is always changing.
We all have times of good health, times of sickness, and maybe even times of
serious illness. As our lifestyles change, so does our level of health.
Those of us who participate in regular physical activity do
so partly to improve the current and future level of our health. We strive
toward an optimal state of well-being. As our lifestyle improves, our health
also improves and we experience less disease and sickness. When most people are
asked what it means to be healthy, they normally respond with the four
components of fitness mentioned earlier (cardiorespiratory ability, muscular
ability, flexibility, and body composition). Although these components are a
critical part of being healthy, they are not the only contributing factors.
Physical health is only one aspect of our overall health.
The other components of health (Greenberg, 2004, p. 7) that
are just as important as physical health include the following:
• Social health-The ability to interact well with people and
the environment and to have satisfying personal relationships.
• Mental health-The ability to learn and grow intellectually.
Life experiences as well as more formal structures (e.g., school) enhance
mental health.
• Emotional health-The ability to control emotions so that
you feel comfortable expressing them and can express them appropriately.
• Spiritual health-A belief in some unifying force. It
varies from person to person but has the concept of faith at its core.
Wellness is the search for enhanced quality of life,
personal growth, and potential through positive lifestyle behaviours and attitudes.
If we take responsibility for our own health and well-being, we can improve our
health on a daily basis. Certain factors influence our state of wellness,
including nutrition, physical activity, stress-coping methods, good
relationships, and career success.
Each day we work toward maximizing our level of health and
wellness to live long, full, and healthy lives. The pursuit of health, personal
growth, and improved quality of life relies on living a balanced life. To
achieve balance, we need to care for our mind, body, and spirit.
If any of these three areas is consistently lacking or
forgotten about, we will not be at our optimal level of health. We are
constantly challenged with balancing each of these three areas throughout life.
As fitness professionals, we have a responsibility to guide
and motivate others to improve their level of health and wellness. We can
promote a holistic approach to health (mind, body, and spirit), not just
encourage physical activity. As good role models, we should demonstrate
positive health behaviours that assist in improving our own health and the
health of others. If our focus is strictly on the physical benefits of
exercise, we are doing a disservice to our clients and we are not fulfilling
our professional obligation.
Benefits of Physical Activity
As fitness professionals, we spend a great deal of time
inspiring and assisting others in their pursuit of improved health. Education
is an important aspect of this. We must promote the benefits of regular
activity and help people understand why they should be active.
Figure 1.2 will help you educate your clients about the
benefits of activity and why each of these benefits is important to long-term
health.
Activity Guidelines
Health Canada introduced Canada’s Physical Activity Guide to
Healthy Active Living to help Canadians make wise choices about physical
activity as a way to improve health. Scientists say you should accumulate 60
minutes of physical activity every day to stay healthy or improve health. The
recommendations in the Physical Activity Guide are as follows:
• Endurance-On 4 to 7 days a week, perform continuous
activity for your heart, lungs, and circulatory system. Time required for
improvements depends on effort.
• Flexibility-On 4 to 7 days a week, perform gentle reaching,
bending, and stretching to keep muscles relaxed and joints mobile.
• Strength-On 2 to 4 days a week, perform resistance
exercise to strengthen muscles and bones and improve posture.
The American College of Sports Medicine (ACSM) has also
developed activity guidelines for improving health:
• Perform 30 minutes or more of moderate-intensity physical
activity on most days of the week for cardiovascular health. The 30 minutes
need not be continuous.
• Performing 1 set of 8 to 12 repetitions of resistance
training for the entire body is necessary to maintain and develop muscular
strength and endurance.
• Flexibility training should be performed daily, including
stretches for all major muscle groups, in order to maintain mobility.
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Source : http://www.humankinetics.com/excerpts/excerpts/the-importance-of-health-fitness-and-wellness
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