Physical health is necessary to complete the health of an individual which includes everything from overall being to physical fitness which can also be defined as a state of physical well-being in which the individual is able to do daily activities without problems.
There are 7 components of physical fitness in which there is unanimous agreement in the fitness community that these are the components through the definition of what level of fitness needs to be achieved is a personal one.
Component Of Physical Fitness
Endurance is the capacity of your muscles to perform contractions for extended periods of time rather than just carrying something for few seconds, the muscles are used for minutes. The way to increase the power is to tairn with light weights, working in the 20-25 rep range. Working with a lighter weight will train the muscle fibers which is required for muscular endurance, and the higher rep range results in a longer period of exercise.
2) Cardiovascular Endurance
Cardiovascular endurance is the capacity of your body to keep up with the exercises like running, jogging, swimming, cycling that force your cardiovascular system such as lungs, heart, to work for an extended period of time. Together, the heart and lungs fuel your body with the oxygen required by your muscles for the work they are doing. The cooper run which means run as fast as possible in 12 minutes is a test commonly used to assess cardiovascular endurance but many trainers use the step test. The step test means stepping onto a platform for 5 minutes. Both are accurate measures for a subject’s cardiovascular endurance.
3) Muscular Strength
Muscular power is the power that helps you to lift and carry heavy objects. Without muscular strength, your body would be frail and it would not able to keep up with the demands placed upon it. The way to increase power is to train with heavy weights, working in the 4-6 or 12-15 rep ranges. The hefty the weight, the fewer reps you should perform!
Flexibility is one of the main, yet often overlooked, components of physical fitness. Without flexibility, the muscles and joints would be stiff and movement would be limited. Flexibility training ensures that your body can move through its entire range of motion without having any kind of pain. To test your flexibility, lean forward and try to touch the toe because those people with good flexibility will usually be able to touch their toes, while those with limited flexibility will not. The sit and reach test is another good way to assess your flexibility. The more flexible you are, the closer you will come to touching your toes and also beyond.
5) Body Fat Composition
Body fat composition refers to the fat amount on your body, for example, a 100-pound person with a 25% body fat composition will have a lean body mass of 75 pounds. To qualify as a fit men must have a fat body composition which should be lower than 17% whereas women must have a body fat composition lower than 24%. The average man tends to have a body fat of about 18 to 24% while the average woman has a body fat of about 25 to 31%.
Agility is a skill-related component of fitness and also the ability to change the direction of body position quickly while being able to remain upright and also to maintain balance. Agility should be focused in training especially for AFL players in which their main goal is to run with the football and evade all of the tackles and also be able to clear their way through a pack and take off again at speed. While in congested areas with many players fighting for the ball agility is most important in order to evade tackles and also to make sure your teams come out with it.
Power is also a skill-related component of fitness and is the ability to exert force in the shortest amount of time. Power needs to be worked in training to make sure it can be properly applied to games as well. It can be used to push off your mans, take off into sprint power the faster you can reach your top speed. Power is also necessary when jumping to make a mark as you need that leg power to push yourself off the ground or the few metres on an opponent and find yourself free and into space.