While we generally describe ourselves or anyone else as fit, there are many components to fitness. It’s a generic term that lacks the specificity you may need to improve in your particular sport or athletic discipline.
For example the sports physiologist Tom Cowan (opens in new tab) notes that those who practice the same sport but in different positions must have different components of fitness to very different degrees.
“Speed may be a key requirement for a forward in football, but not so important for a goalkeeper,” says Cowan. “Agility could play a more crucial role in goalkeeper performance levels.” Training plans with efficient full-body movements (hello best rowing machines (opens in new tab)) are great fundamentals, but when we look at the components of fitness, the need for specificity comes into play.
“It’s important that we don’t just focus on one of those areas, but instead try to improve our fitness holistically by thinking about training to improve each of those areas. Training programs should include training for the different fitness components because they have different benefits for the body,” says Cowan.
In the following article we will examine these benefits, along with explanations of what the different components of fitness are, breaking them down into their two main categories: health-related and competence-related components.
Tom is a Registered Clinical Physiologist with the Registration Council for Clinical Physiologists (RCCP). He is accredited by both the British Association for Cardiovascular Prevention and Rehabilitation (BACPR) and the Register of Exercise Professionals. Tom has a First Class Honors Degree in Sport and Exercise Science from Loughborough University, is a Wright Foundation Specialist in Cancer Rehabilitation and is BACPR qualified in Cardiovascular Prevention and Rehabilitation.
Health Relevant Components
“Cardiovascular endurance can be described as the body’s ability to transport oxygen during sustained exercise,” says Cowan. It is best shown by one person VO2 maxthe maximum amount of oxygen that you can take in, carry in your blood, and use in your muscles.
Any exercise that gets your heart rate up will test and improve your cardiovascular endurance, including running, rowing, HIIT training, and cycling. Marathon runners are what spring to mind when you think of cardiovascular endurance, but Cowan actually cites cross-country skiers as the prime example.
“Cross-country runners typically have some of the highest VO2max levels,” says Cowan. “This can be explained by the fact that cross-country skiing involves tensing several large muscle groups throughout the body, which puts a lot of strain on the cardiovascular system to supply blood and oxygen to all those working muscles that they need for the repetitive.” need contraction.
“The high demands on the cardiovascular system acts as a great stimulus for physiological adaptations that improve the cardiovascular system and cardiovascular endurance of the individual,” he says.
Building your cardiovascular endurance can help reduce the workload on your heart while reducing your risk of developing health problems like cardiovascular disease. hypertension (opens in new tab) and diabetes.
There might even be one best time to train (opens in new tab) to support cardiovascular training.
Flexibility is the range of motion in a joint or group of joints, or the ability to effectively move joints through a full range of motion. Some of the obvious ways to improve your flexibility include: yogaPilates and gymnastics.
Flexibility is primarily tested by the sit-and-reach test, in which the person sits on the floor with legs extended and feet pointing toward the ceiling, against a box or table on which sits a ruler that measures how far you can reach forward. Increased flexibility can have a positive impact on the following two components – muscular strength and endurance – while increased range of motion is a key component in preventing injury.
“Muscle endurance is the muscle’s ability to do sustained work,” says Cowan. In other words, it’s able to repeatedly contract the muscle – such as a biceps curl in a curl – over an extended period of time without tiring.
“Training to improve muscular endurance typically involves performing a resistance exercise for more repetitions with less resistance,” says Cowan. He recommends more than 15 reps for each set to help the muscle resist fatigue while minimizing rest time between sets.
In contrast, muscle strength is the muscle’s ability to generate force against a resistance – in other words, how hard you can go – so to build for this component you should increase the kg while reducing the number of repetitions.
“By adjusting the volume (reps) and intensity (resistance/weight) of a resistance exercise, you can target the workout to stimulate improvement in muscular endurance or muscle strength,” says Cowan. “In muscle strength training, rest periods between sets should be longer to allow the muscle to recover enough to produce powerful contractions on the next set.”
Body composition is the distribution of muscle and fat in the body and is most commonly measured by your body fat percentage. Athletes tend to have lower body fat percentages than people who are physically fit because less fat improves their athletic performance. For example, a gymnast would need a lean body composition to propel themselves through the air.
Would you like some insight into your own body composition? continue reading how body fat is calculated First.
The definition of agility is controversial. A 2005 review in the Journal of Sport Science (opens in new tab) provided a consensus has been reached that defines agility as “a rapid whole-body movement with a change in speed or direction in response to a stimulus.”
For example, this stimulus could be a shot at a soccer goal, where a goalkeeper needs to be agile to react and position their body to keep the ball out of the net. Agility is a skill that is important in many sports, and as such, agility training is an important part of a top athlete’s training schedule. Plyo box jumps, shuttle runs, and cone weaves are all moves that can help build agility.
That Illinois Agility Test (opens in new tab)is probably the most recognized test for assessing agility. And sees the individual start the course face down at the first cone before running through a series of cones in a set order, winding and finishing until they reach the finish line.
Balance is a component of fitness that relates to your ability to maintain control of your body position. Balance can take on dynamic and static forms. For example, the latter can be holding a handstand in yoga, while the former can refer to something like walking or running, or a more complex form such as squatting. B. the ability to continue moving after an attack.
Balance is important in sports and in everyday life. “Balance training can help reduce the risk of falls,” says Cowan, “which can be especially important for older adults.”
Coordination is the ability to use two or more body parts together. It’s about selecting the right muscle at the right time with the necessary intensity to successfully complete the action. Coordination is especially important in sports that require you to hit a ball, such as cricket, tennis, and golf.
Our own coordination depends on how effective our motor skills are, which can be broken down into fine or gross. Fine motor skills are about our coordination in relation to small movements like a snooker shot and the ease with which they are performed, while gross motor skills involve large movements and muscle groups.
Power (and Speed)
Power is the ability to apply maximum force as quickly as possible. The two components of power are power and speed (which in itself counts as a fitness component), and power can essentially be thought of as power at speed.
Many sports require strength more than strength or speed alone, but strength alone does not directly lead to good performance (this applies to all fitness components). The perfect example of indoor floor strength is an Olympic lift like the snatch, in which the lifter must quickly move a heavy barbell loaded with weights.
And finally we come to reaction time: how long it takes you to respond to a stimulus, like a boxer’s ability to respond to a punch. It is strongly related to your mind-body connection, with your eyes seeing the stimulus, your mind then interpreting it, and your body reacting according to that interpretation. Experience plays a big role in reaction time as you develop the knowledge which then enables you to respond to the stimulus faster and more accurately.
What are the different components of fitness Source link What are the different components of fitness
The post What are the different components of fitness appeared first on California News Times.