Fitness information
On this page, for the really keen, I will outline a few interesting facts about various aspects of fitness that I hope you will find both informative and educational. For these purposes I am drawing on some of the extensive body of data on physical fitness available worldwide.
What is physical fitness? Physical fitness is defined as "a set of attributes that people have or achieve that relates to the ability to perform physical activity" (USDHHS, 1996).
It is more than being able to run a long distance or lift weights in the gym. Being fit is not defined only by what kind of activity you do, how long you do it for, or at what level of intensity. These are important measures of fitness but they only address single areas. It is important to realize that overall fitness is made up of five main components:
• Cardio-respiratory endurance
• Muscular strength
• Muscular endurance
• Body composition
• Flexibility
In order to assess one’s level of fitness, you need to consider all five components together.
What is cardio-respiratory endurance (cardio-respiratory fitness)? Cardio-respiratory endurance is the ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity (USDHHS, 1996). To improve your cardio-respiratory endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming, or riding a bicycle (not like Sir Chris Hoy if you are a beginner!). The activity you choose does not have to be strenuous to improve your cardio-respiratory endurance. Start slowly with an activity you enjoy, and gradually work up to a more intense pace.
What is muscular strength? Muscular strength is the ability of muscle to exert force during an activity. The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity. If you want to gain muscle strength, try exercises such as lifting weights or rapidly walking upstairs.
What is muscular endurance? Muscular endurance is the ability of muscle to continue to perform without fatigue. To improve your muscle endurance, try cardio-respiratory activities such as walking, jogging, cycling or dancing (my Zumba classes!).
What is body composition? Body composition refers to the relative amount of muscle, fat, bone, and other vital parts of the body. Your total body weight (what you see on the scales) may not change over time. But the scales do not assess how much of that body weight is fat and how much is lean mass (muscle, bone, tendons and ligaments). It is vital to consider body composition when assessing your health and managing your weight!
What is flexibility? Flexibility is the range of motion around a joint. Good flexibility in the joints can help prevent injuries through all stages of life. If you want to improve your flexibility, try activities that lengthen the muscles such as swimming or a basic stretching program.
References
U.S. Department of Health and Human Services. Physical activity and health: a report of the Surgeon General. Atlanta: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion; 1996.
Source: The Centers for Disease Control and Prevention - USA
