Physical fitness is the ability of your body systems to work together efficiently to perform activities of daily living with the least effort and live healthy. A fit person can respond effectively to normal life situations, such as household responsibilities, office work, stocking shelves at a part-time job, and still enjoy sport and other activities. A fit person can also respond to emergency situations; for example, by running to get help or aiding someone in distress.
COMPONENTS OF PHYSICAL FITNESS
1. Muscular Strength or resistance training.
This is the “power” that helps you to lift and carry heavy objects. Without muscular strength, your body would be weak and unable to keep up with the demands placed upon it. The way to increase strength is to train with heavy weights and using a resistance band.
2. Cardiovascular Endurance
Activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Examples include brisk walking, jogging, swimming, biking, running and anything that forces your cardiovascular system (lungs, heart, blood vessels) to work for extended periods of time.
3. Muscular Endurance
Endurance is the ability of your muscles to perform contractions for extended periods of time. Rather than just lifting or carrying something for a few seconds, the muscles are used for minutes. The way to increase strength is to train with light weights, working in the 20 – 25 rep range. Working with lighter weight will train the muscle fibers needed for muscular endurance, and the higher rep range leads to a longer period of exercise.
Exercises stretch your muscles and can help your body stay limber. Without flexibility, the muscles and joints would grow stiff and movement would be limited. Flexibility training ensures that your body can move through its entire range of motion without pain or stiffness. Yoga and doing various stretches can make you more flexible.
5. Body Composition
It refers to the amount of fat on your body. Men must have a body fat composition lower than 17 percent
Women must have a body fat composition lower than 24 percent
The average man tends to have about 18 to 24 percent body fat, while the average woman has 25 to 31 percent body fat.