Physical fitness entails being in a good shape to and able to be effective physically in both training and physical work and to have some energy left for any emergency. Physical fitness entails aerobic fitness, muscular endurance, flexibility and body composition (PFT, 1992)
Aerobic fitness is a condition where the respiratory and cardiovascular systems of the body function to ensure that working muscles are supplied with enough oxygen to produce energy especially during work or practice. During physical exercise these systems pump a lot of oxygen laden blood into working muscles that is used to break up fats and carbohydrates to produce so that a person can exercise for longer hours. Exercises such as running, jogging, swimming and bicycling can be important in improving someone’s aerobic fitness.
Running is perhaps the most fitting exercise to for aerobic fitness because only three 20 minutes sessions of running a week can be sufficient for someone. The most desirable style of running is where the head is erect and the body is slightly bent at the waist, forearms should also be able to move freely from front to rear. However, one needs to make sure they are not overtraining by allowing enough time to recover after a heavy session for running, this will also help to prevent injuries.
Muscular fitness is also very important and it comprises of muscular endurance and muscular strength. According to Physical Fitness Training (1992) muscular endurance is the ability of a muscle or a group of muscles for a given period of time to undergo repeated contractions against a less than maximum resistance while muscle strength is the greatest amount that a muscle can exert in a single effort. These two tests though separate are closely related and to work against resistance repeatedly will bring positive changes in both of these areas. Exercises that work on muscle strength and endurance need to be specific, balanced, allow proper recover, allow measured progression, there is variety and should also be done regularly. One needs to train with a partner and know how to use various lifts to prevent injury.excercises such as push-ups, pull-ups, sit-ups and one-leg squat can improve the level of strength of someone.
Flexibility is the ability to move a joint or joints and associated muscles through a whole range of motion. Flexibility is important because it enable someone to do tasks such loading, climbing and lifting without danger of being injured and with greater efficiency. Stretching during a warm up exercise is a good thing because it helps to keep one flexible though it may cause some discomfort. Due care should be taken so that people don’t compare and compete with one another when stretching for this may cause injury, everyone should stretch to the level they can.
Another important component of physical fitness is the body composition which refers to body lean mass and fat. Excessive body fat and under developed muscles is an example of poor body composition. A proper body composition is gained by exercise and a proper diet. People with a poor body composition are likely to develop lower self-esteem is also likely to go down. For instance, an obese person may not be able to perform physical tasks at same time a person with weak and undeveloped muscles may also struggle to carry weights and do any other kind of physical and strenuous work (Klug& Lettunich,1992)
Doing this exercises I noticed that I need to put in more efforts especially in muscle endurance and strength exercises such as push-ups and lifting of weights because my ability to carry weights is very low tough I have a lot of kilos .My body mass index is also relatively high at 27 I need to keep an eye on it by regular exercises and a proper diet, maybe a reduction is sugars and carbohydrates would do me good. Flexibility and aerobics is something I seem to be doing relatively better, I can move my joints through various motions with a lot of easy and I believe that is due to regular practice specifically in that area.
Klug, G., & Lettunich, J. (1992). Exercise & physical fitness. Guilford, CT: Dushkin Pub. Group.
Physical fitness training. (1992). Washington, D.C.: Headquarters, Dept. of the Army.