Physical fitness

File:Soldier running in water original.jpg

Physical fitness is an attribute required for service in virtually all military forces.

Physical fitness is used in the context of two meanings: general fitness (a state of health and well-being) and specific fitness (the ability to perform specific sports or occupational skills). Fitness can be further subdivided into five categories: cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. The criteria for physical fitness has also expanded to include the capacity to meet physical demands in an emergency situation.

Physical fitness is the capacity of the heart, blood vessels, lungs, and muscles to function at optimum efficiency. In previous years, fitness was defined as the capacity to carry out the day’s activities without undue fatigue. However, with increased leisure time, and changes in lifestyles wrought by the industrial revolution, which took a large proportion of the population away from farm life and into more urban areas, this definition is no longer considered comprehensive enough.

The definition for physical fitness is now defined as the body’s ability to function efficiently and effectively in work and leisure activities, not only at a set point in time, but at various ages and stages within a person's life cycle. The key is in finding optimum health within the limits of one's lifestyle in order to be able to resist hypokinetic diseases. (Those conditions that occur as a result of a sedentary lifestyle. Examples would include obesity and complications arising from obesity such as diabetes.)

Many health professionals today; including doctors, nurses,occupational therapists and physical therapists would agree that a wholistic approach that allows for a person to make decisions and be proactive in regard to his or her own health works best.

History of fitness

Bonnie Prudden, American rock climber and physical fitness advocate, leads a class in exercises in 1956.

[1]Greeks, 18 and 19 cent. feats of endurance value of physical

[2]industrial rev. sedantry lifestyle, unsafe [3] fast food,

Kennedy, fitness - a national concern [4]

General fitness

To allow for closer evaluation, physical fitness is often divided into the following categories:

1. Cardiovascular endurance: This is the ability of the body to deliver oxygen and nutrients to tissues and to remove wastes over sustained periods of time. CE can be improved through aerobic exercise; those performed at a moderate level of intensity over a relatively long period of time such as running or playing tennis.

2. Muscular strength & endurance: Strength deals with the ability of the muscle to exert force for a brief time period, while endurance is the ability of a muscle, or group of muscles, to sustain repeated contractions or to continue to apply force against an inert object. Weight training provides the means to develop both the strength and size of skeletal muscles.

3. Flexibility: This denotes the ability to move joints and use muscles through their full range of motion. Flexibility may be increased through stretching. Hatha Yoga and pilates are whole body workouts that focus on flexibility and balance.

4. Body composition: Composition refers to the body in terms of lean mass (muscle, bone, vital tissue, and organs) and fat mass. An optimal ratio of fat to lean mass can be determined by a person's body/mass index). A peron's BMI is a more accurate method of determining whether a person's weight is healthy in relationship to their particular body type. [5] Performing the right set of exercises can help people convert fat through increasing muscle mass.

In the case of athletics terms such as accuracy, agility, coordination power, speed, and stamina are appropriate.

Airmen from the 8th Fighter Wing in South Korea use cardio equipment at the base fitness center.

Many sources also cite mental and emotional health as an important part of overall fitness. This is sometimes presented as a triangle made up of three sub-sections, which represent physical, emotional, and mental fitness. The "ideal triangle" is balanced in all three areas. Like the food and nutrition pyramid designed for healthy eating,[6] the "triangle" is in alignment with practitioners today that wish to address a more wholistic approach towards health and aging.

Specific fitness requirements

Specific or task-oriented fitness is a person's ability to perform at a specific activity with a reasonable efficiency, for example, in sports or in military service. Specific training can prepare either an athlete or a worker in their particular field or sport.

Examples of atheletic training would be: traing for a 400m sprint - in which case a runner performs at ultimate speed throughout a short distance. In the case of a sprinting, the athlete must be trained to run anaerobically throughout the race. In a marathon, which covers a long distance, the athlete must be trained to work aerobically; endurance must be increased to the maximum.

Anaerobic exercise is used by athletes in non-endurance sports to build power and by body builders to build muscle mass. Muscles trained under anaerobic conditions develop differently, leading to greater performance in short duration, high intensity activities, which last up to about two minutes. Aerobic exercise, on the other hand, includes lower intensity activities performed for longer periods of time.

Firefighters and police officers must undergo regular fitness testing to determine if they are capable of the physically demanding tasks required for their jobs.

In the Scouting programs of some countries, students can earn fitness badges, such as the Physical Fitness Badge which is earned in the United States by both boy and girl scouts.

Family fitness

[7] Families can stay physically fit together by finding activities that everyone in the family can take part in. Many communities provide outlets for family participation in swimming, such as the YMCA or the Boys and Glrls Club at a reasonable cost. Small towns as well as large cities often have biking or walking trails. A local Department of Parks and Recreation is a good resource for learning about a variety of outings from hiking to skiing to snowshoeing. Camping can also be a popular family activity that gets everyone outdoors.

Fitness for kids

Parents can provide numerous opportunities for a child's physical fitness development. Young children are developing gross motor skills by playing on playround equipment, by learning to ride a bicycle, or by roller blading, or skating. Parents contribute to their children's overall physical fitness development by taking them for regular physical checkups to a dentist, family physician, or chiropractor. When it comes to being physically fit parents serve as important role models to their children.

In many high schools paricipation in physical education program (what used to be called "Gym" class) is still a graduation requirement. However, many school districts have eliminated their budget for physical education classes and some students just do not participate. Some schools, in an effort to be more academically challenging have even eliminated recess. If parents are in a position to choose schools or a school district for their children they might want to keep in mind its contribution to the overall physical fitness of their children.

With childhood obesity on the rise and the popularity of sedentary activities in the computer/television age, community sports such as baseball, soccer and basketball can provide an important outlet for children. An interest in sports can contribute to a child's growth and development in more ways than one. By keeping physically fit, meeting new friends, and learning new skills, children can develop habits that will stay with them throughout their lifetime.

Recent studies have shown that contrary to conventional wisdom it is often children in rural areas who lack exercise since parks, walking to and from places, and organized activities may be limited. There are simple ways, however, that exercise can be incorporated into a child's leisure time whether through exergaming, installing a basketball hoop or other equipment in or outdoors, or even just playing with a family pet.

Fitness for adults

For working adults who are busy with their daily lives keeping fit is challenging. Recent recommendations suggest that adults engage in moderate-intensity physical activities for at least 30 minutes on five or more days of the week. (Centers for Disease Control and Prevention/American College of Sports Medicine) or in vigorous-intensity physical activity three or more days per week for 20 or more minutes per occasion (Healthy People 2010). [8]

A good way for adults to meet the physical fitness challenge is to join a fitness center, a gym or the local Y. When these options are not convenient small changes can be incorporated into a person's lifestyle such as walking the family dog, walking at the mall, or walking up stairs. The important thing is to keep moving. As people age their metabolism slows and caloric adjustments need to be make accordingly by watching portion control when it comes to eating.

Annual visits to a family practitioner can help a person monitor their blood pressure and cholesterol levels and make sure they are on track with other special tests they might need.

The burgeoning popularity of alternative therapies that take a preventive approach towards health is growing, and they can help whether it is through suggesting vitamins or supplements or offering self care services such as massage, acupuncture, or naturapathy.

Remaining physically fit as an adult doesn't just happen. A last resort for those who find it hard to be motivated, could be a visit to a personal trainer who can put you on track with a good exercise and diet regimen.

See a copy of the physical activity pyramid to see what type of activities are recommended and how often. [9]

Seniors and physical fitness

Seniors can enjoy most of the activities they did when they were younger including: golf, swimming, and walking. They can even take up some new activities such as yoga or water aerobics. Many senior centers or retirement homes offer exercise classes for seniors which have all the moves of a more intense class but are done slower or sitting in a chair. It is crucial for seniors to keep working at their balance as falls are a major concern for the elderly and a leadng cause of injury.

Scientists have proven that being active can help with chronic conditions and help to reduce the risk of obesity, high blood pressure, diabetes, osteoporosis, stroke, depression, colon cancer, and premature death.

Studies have shown a correlation between the physical activity level of seniors and their mental health as well. The elderly are often subjected to feelings of depression, loss and sadness as they faces the challenges and adjustments associated with aging.

References

ISBN links support NWE through referral fees

• What's Really Making America's Children Fat? in TIME Magazine (Special Health issue) June 23, 2008.
• Kolata, Gina Bari. 2003. Ultimate fitness: the quest for truth about exercise and health. New York: Farrar, Straus and Giroux. ISBN 0374204772
• Bogert, L. Jean, George M. Briggs, and Doris Howes Calloway. 1973. Nutrition and physical fitness. Philadelphia: Saunders. ISBN 0721618170
• Sharkey, Brian J. 2002. Fitness and health. Champaign, IL: Human Kinetics. ISBN 0736039716
• Greenberg, Jerrold S., and David Pargman. 1986. Physical fitness: a wellness approach. Englewood Cliffs, N.J.: Prentice Hall ISBN 013668856X
• Halper, Marilyn Snyder, and Ira Neiger. 1981. Physical Fitness. A Preventive medicine Institute/Strang Clinic health action plan. New York: Holt, Rinehart & Winston. ISBN 0030482917
• Ettinger, Walter H., Brenda S. Wright, and Steven N. Blair. 2006. Fitness after 50. Champaign, IL: Human Kinetics. ISBN 0736044132

External links

• HealthierUS.gov Official website. Retrieved May 23, 2008.
• President's Council on Physical Fitness. Retrieved May 23, 2008.
• What is Physical Fitness?
• AHA Exercise and Fitness Guidelines
• The Importance of Physical Fitness
• Fitness at Any Age
• Physical Fitness Articles
• Fitness after 50
• Girls and Physical Fitness
• Physical Fitness Guide for Kids

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