Physical Fitness and Testing

Definition of Terms
A physical fitness test is a test designed to measure physical strength, agility, and endurance. They are commonly employed in educational institutions as part of the physical education curriculum, in medicine as part of diagnostic testing, and as eligibility requirements in fields that focus on physical ability such as military or police.

Physical fitness comprises two related concepts: general fitness (a state of health and well-being), and specific fitness (a task-oriented definition based on the ability to perform specific aspects of sports or occupations). Physical fitness is generally achieved through correct nutrition,exercise, and enough rest.

Importance of Physical Fitness

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity. - John F. Kennedy
This statement clearly shows us the importance of physical fitness. However, if in the past you have been maintaining a sedentary lifestyle (and maintain unhealthy eating habits), you are doing injustice to yourself. Therefore, to keep yourself physically fit, you not only need to have a proper diet, but follow a proper exercise regimen too.

The importance of physical fitness cannot be stressed enough by health experts and those who've changed their lifestyle 360 degrees around. Learn why you should consider the same, and why this is crucial for your wellbeing.

We all know that being physically fit is good for us, but exactly why is physical fitness important? Here are the top 10 benefits of physical fitness:
1. You're more likely to live a long and healthy life. Regular exercise reduces the risk of developing heart disease, high blood pressure, high cholesterol, type 2 diabetes and certain types of cancer. It also reduces the risk of having a stroke. In one eight year study of more than 20,000 men, those who were lean but unfit had twice the risk of death as those who were lean and fit.

2. You'll have more energy, strength and stamina. People who complain that they don't have enough energy to exercise fail to realize that working out gives you energy. In one study, middleaged women who lifted weights for a year became 27% more active in daily life than before they started lifting weights. Regular exercise also increases your strength and stamina, allowing you to better handle common activities such as carrying a heavy bag of groceries or climbing a flight of stairs.

3. You'll keep excess body fat off. If you try and lose weight simply by dieting, you'll lose some muscle along with any body fat you lose and you'll slow down your metabolism. If your weight loss program includes exercise, you'll lose body fat without losing muscle and without slowing down your metabolism. If you're currently at a healthy weight, regular exercise will help you avoid putting on excess body fat in the future.

5. You'll prevent or reduce low back pain.

Strengthening your abdominal and lower back muscles can help prevent low back pain, and it can also reduce discomfort if you already suffer from this pain. You might also be able to avoid back surgery by strengthening your abdominal and lower back muscles. In one study, 35 of 38 people who had been recommended for back surgery were able to avoid surgery by following an aggressive strengthening program.

6. You'll get sick less often. Both aerobic exercise and weight lifting strengthen the immune system.

7. You'll sleep better.

People who exercise regularly fall asleep faster and wake up less often during the night than people who are sedentary.

8. You'll keep your mind sharp. Multiple studies have confirmed that regular exercise is one of the best things you can do for your mind. Regular exercise improves brain function, which helps prevent dementia and Alzheimer's disease.

9. You'll improve your mood. A large amount of research shows that you have a better sense of well-being following a workout. Thanks to chemicals released in the brain during exercise, feelings of depression, anxiety, stress and anger are diminished during a workout.

10. You'll enjoy life more.

Life is much more enjoyable when you're fit and healthy. You look and feel good and you're more productive in everything you do.

4. You'll keep your bones strong.

Both men and women start losing bone mass around age 35. Lifting weights can not only stop the loss of bone mass, but in some cases it can even reverse it. This drastically reduces the risk of osteoporosis. Weight bearing exercises like walking and running also help keep bones strong.

The importance of physical fitness cannot be emphasized enough. In todays society that is moving towards a more sedentary lifestyle, there is a greater need than ever to increase the daily activity level to maintain both cardiovascular fitness and body weight.

Principles of Physical Fitness

3 Principles of physical fitness:

Specificity Overload Progression

Specificity

The principle of specificity derives from the observation that the adaptation of the body or change in physical fitness is specific to the type of training undertaken. Quite simply this means that if a fitness objective is to increase flexibility, then flexibility training must be used. If one desires to develop strength, resistance or strengthening exercises must be employed. This principle is indeed simple; however, it is frequently ignored. Many fraudulent claims for an exercise product or system promise overall physical fitness from one simple training technique. A person should be suspicious of such claims and should consider whether or not the exercise training recommended is the type that will produce the specific changes desired.

Overload

The Overload Principle can be achieved through changes in Frequency, Intensity and Time. What is all that, you ask? To start off, frequency, as you may suspect, is how often you exercise. How often is enough is the question. Well, most people say anywhere from 3 to 6 days a week, depending upon experience and goals. Training the full 7 days most of the time isn't the answer to improving your body's performance and health. Intensity is how hard you push, what level of effort your body performs. Depending upon whether you're looking to stretch a workout over a long period of time and work at a slower pace than normally, or race 100 meters at 100% decides how hard you will train. You can work at full throttle for 5 minutes or ease it up for 15, and still get the same benefits. That leads to the third principle of time. For how long do you wish to train? That is a question only you can answer. When you're working your way up from 5 minutes to 10, then the next couple of weeks up to 30, you're doing something. Time plays a very important role in the three principles of fitness, but like a threelegged stool, if one is missing, everything will fall apart.

Progression

individuals frequently make the mistake of attempting too rapid a fitness change. A classic example is that of the middle-aged man or woman who has done no exercise for 20 years and suddenly begins a vigorous training program. The result of such activity is frequently an injury or, at the least, stiffness and soreness. There are no hard-andfast rules on how rapidly one should progress to a higher level of activity. The individual's subjective impression of whether or not the body seems to be able to tolerate increased training serves as a good guide. In general it might be reasonable not to progress to higher levels of activity more often than every one or two weeks.

Components of Physical Fitness

There are 5 health related components of physical fitness: Body composition Cardiovascular Fitness Flexibility Muscular Endurance Strength

And there are 6 skill related components of physical fitness: Agility Coordination Power Balance Reaction time Speed

Body composition

body composition is used to describe the percentages of fat, bone and muscle in human bodies. Because muscular tissue takes up less space in our body than fat tissue, our body composition, as well as our weight, determines leanness.

Cardiovascular Fitness

Cardiovascular fitness (also known as cardiorespiratory fitness) is the ability of the heart, lungs and vascular system to deliver oxygen-rich blood to working muscles during sustained physical activity.

Flexibility

Flexibility is the degree to which an individual muscle will lengthen.

Muscular Endurance

Muscular endurance is the ability of a muscle or muscle group to repeat a movement many times or to hold a particular position for an extended period of time

Strength

is the amount of force a muscle or muscle group can exert against a heavy resistance.

Agility

the ability to perform a series of explosive power movements in rapid succession in opposing directions (e.g. ZigZag running or cutting movements)

Coordination

the ability to use the senses together with body parts during movement. For example, dribbling a basketball. Using hands and eyes together is called hand-eye coordination.

Power

the ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed. (e.g. jumping or a sprint start)

Balance

Balance is the ability to control or stabilize the body when a person is standing still or moving. For example, in-line skating.

Reaction Time

Time is the ability to reach or respond quickly to what you hear, see, or feel. For example, an athlete quickly coming off the blocks early in a swimming or track relay, or stealing a base in baseball

Speed

Speed is the ability to move your body or parts of your body swiftly. Many sports rely on speed to gain advantage over your opponents. For example, a basketball player making a fast break to perform a lay up, a tennis player moving forward to get to a drop shot, a football player out running the defense to receive a pass.

Physical Wellness

Physical wellness involves aspects of life that are necessary to keep yourself in top condition. Optimal physical wellness is developed through the combination of beneficial physical activity/exercise and healthy eating habits. Elemental components of physical wellness include building muscular strength and endurance, cardiovascular strength and endurance and flexibility.

Physical wellness is also concerned with developing personal responsibility for your own health care, such as caring for minor illnesses and knowing when professional medical attention is needed. Developing physical wellness empowers you to be able to monitor your own vital signs and understand your body's warning signs. You'll understand and appreciate the relationship between sound nutrition and how your body performs. The physical benefits of looking good and feeling terrific most often lead to the psychological benefits of enhanced selfesteem, self-control, determination and a sense of direction

Benefits of Wellness
When we speak of attaining overall Wellness, we also need to set and maintain a few goals: achieving adequate aerobic capacity, strong and toned muscles, flexibility, elasticity, an ideal body weight, a balanced diet and a healthy lifestyle. Those who adopt a Wellness lifestyle not only reach and maintain these goals more easily, but they also obtain all the benefits from them, which reflect positively in all aspects of their lives. The balance between mind, body and spirit that you achieve from a Wellness lifestyle translates into peace of mind and better relationships with others. Finding harmony within yourself is a fundamental part of dealing with your surroundings and the people around you

Wellness means more energy

One of the main advantages of adopting a Wellness lifestyle is the feeling of being in shape and having plenty of energy.

A renewed level of fitness will help you overcome periods of fatigue and face any situation with more stamina, whether in the workplace, at home, or during your spare time.

Wellness means greater efficiency at work

The ability to make complex decisions, greater concentration, creativity and resistance to stress: these are just a few of the benefits you will experience in the workplace once you follow the Wellness lifestyle.

Wellness means living longer

Wellness means your present and future health. In addition to its tangible benefits, Wellness also produces some intangible benefits for our body systems and major organs, enabling us to maintain our full physical and mental capacities for longer and thereby creating the foundation for an enjoyable and active old age.

Wellness means mental, physical and social well-being

The psychological benefits derived from a Wellness lifestyle include having a better temperament and disposition. Striking a balance and being in harmony with yourself are the keys to having a good rapport with your surroundings and the people with whom you come into contact.