Physical fitness refers to the ability of your body systems to work together efficiently to allow

you to be healthy and perform activities of daily living. Being efficient means doing daily
activities with the least effort possible. A fit person is able to perform schoolwork, meet home
responsibilities, and still have enough energy to enjoy sport and other leisure activities. A fit
person can respond effectively to normal life situations, such as raking leaves at home, stocking
shelves at a part-time job, and marching in the band at school. A fit person can also respond to
emergency situations - for example, by running to get help or aiding a friend in distress.

THE PARTS OF PHYSICAL FITNESS

Physical fitness is made up of 11 parts - 6 of them health related and 5 skill related. All of the
parts are important to good performance in physical activity, including sports. But the 6 are
referred to as contributing to health-related physical fitnessbecause scientists in kinesiology have
shown that they can reduce your risk of chronic disease and promote good health and wellness.
These parts of fitness are body composition, cardiorespiratory endurance, flexibility, muscular
endurance, power, and strength. They also help you function effectively in daily activities.

As the name implies, skill-related physical fitness components help you perform well in sports
and other activities that require motor skills. For example, speed helps you in sports such as track
and field. These 5 parts of physical fitness are also linked to health but less so than the health-
related components. For example, among older adults, balance, agility, and coordination are
very important for preventing falls (a major health concern), and reaction time relates to risk for
automobile accidents. Each part of physical fitness is described in more detail in the two
following features: The Six Parts of Health-Related Fitness and The Five Parts of Skill-Related
Fitness.
HEALTH-RELATED PHYSICAL FITNESS

Think about a runner. She can probably run a long distance without tiring; thus she has good
fitness in at least one area of health-related physical fitness. But does she have good fitness in all
six parts? Running is an excellent form of physical activity, but being a runner doesn't guarantee
fitness in all parts of health-related physical fitness. Like the runner, you may be more fit in
some parts of fitness than in others. The feature named The Six Parts of Health-Related Fitness
describes each part and shows an example. As you read about each part, ask yourself how fit you
think you are in that area.

Fit Fact
Power, formerly classified as a skill-related part of fitness, is now classified as a health-related
part of fitness. A report by the independent Institute of Medicine provides evidence of the link
between physical power and health. The report indicates that power is associated with wellness,
higher quality of life, reduced risk of chronic disease and early death, and better bone health.
Power, and activities that improve power, have also been found to be important for healthy bones
in children and teens.

How do you think you rate in each of the six health-related parts of fitness? To be healthy, you
should be fit for each of the six parts. Totally fit people are less likely to develop a hypokinetic
condition - a health problem caused partly by lack of physical activity - such as heart disease,
high blood pressure, diabetes, osteoporosis, colon cancer, or a high body fat level. You'll learn
more about hypokinetic conditions in other chapters of this book. People who are physically fit
also enjoy better wellness. They feel better, look better, and have more energy. You don't have to
be a great athlete in order to enjoy good health and wellness and be physically fit. Regular
physical activity can improve anyone's health-related physical fitness.

Effects
Controlling blood pressure
Physical fitness has proven to result in positive effects on the body's blood pressure because
staying active and exercising regularly builds up a stronger heart. The heart is the main organ in
charge of systolic blood pressure and diastolic blood pressure. Engaging in a physical activity
raises blood pressure. Once the subject stops the activity, the blood pressure returns to normal.
The more physical activity that one engages in, the easier this process becomes, resulting in a
more ‘fit’ individual.[30] Through regular physical fitness, the heart does not have to work as hard
to create a rise in blood pressure, which lowers the force on the arteries, and lowers the overall
blood pressure.[31]
Cancer prevention
Centers for disease control and prevention provide lifestyle guidelines of maintaining a balanced
diet and engaging in physical activity to reduce the risk of disease. The WCRF/ American
Institute for Cancer Research (AICR) published a list of recommendations that reflect the
evidence they have found through consistency in fitness and dietary factors that directly relate to
cancer prevention.
The WCRF/AICR recommendations include the following:

 Be as lean as possible without becoming underweight.

 Each week, adults should engage in at least 150 minutes of moderate intensity physical
activity or 75 minutes of vigorous intensity physical activity.
 Children should engage in at least one hour of moderate or vigorous physical activity each
week.
 Be physically active for at least thirty minutes every day.
 Avoid sugar, and limit the consumption of energy packed foods.
 Balance one's diet with a variety of vegetables, grains, fruits, legumes, etc.
 Limit sodium intake, the consumption of red meats and the consumption of processed meats.
 Limit alcoholic drinks to two for men and one for women a day.[32]
These recommendations are also widely supported by the American Cancer Society. The
guidelines have been evaluated and individuals that have higher guideline adherence scores
substantially reduce cancer risk as well as help towards control with a multitude of chronic
health problems. Regular physical activity is a factor that helps reduce an individual’s blood
pressure and improves cholesterol levels, two key components that correlate with heart disease
and Type 2 Diabetes.[33] The American Cancer Society encourages the public to "adopt a
physically active lifestyle" by meeting the criteria in a variety of physical activities such as
hiking, swimming, circuit training, resistance training, lifting, etc. It is understood that cancer is
not a disease that can be cured by physical fitness alone, however, because it is a multifactorial
disease, physical fitness is a controllable prevention. The large associations tied with being
physically fit and reduced cancer risk are enough to provide a strategy to reduce cancer
risk.[32] The American Cancer Society asserts different levels of activity ranging from moderate
to vigorous to clarify the recommended time spent on a physical activity. These classifications of
physical activity consider the intentional exercise and basic activities are done on a daily basis
and give the public a greater understanding of what fitness levels suffice as future disease
prevention.
Immune system
Physical activity boosts the immune system. This is dependent on the concentration of
endogenous factors (such as sex hormones, metabolic hormones and growth hormones), body
temperature, blood flow, hydration status and body position.[37] Physical activity has shown to
increase the levels of natural killer (NK) cells, NK T cells, macrophages, neutrophils and
eosinophils, complements, cytokines, antibodies and T cytotoxic cells.[38][39] However, the
mechanism linking physical activity to immune system is not fully understood.
Menopause and physical fitness
Menopause is often said to have occurred when a woman has had no vaginal bleeding for over a
year since her last menstrual cycle. There are a number of symptoms connected to menopause,
most of which can affect the quality of life of a woman involved in this stage of her life. One
way to reduce the severity of the symptoms is to exercise and keep a healthy level of fitness.
Prior to and during menopause, as the female body changes, there can be physical, physiological
or internal changes to the body. These changes can be reduced or even prevented with regular
exercise. These changes include:[42]

 Preventing weight gain: around menopause women tend to experience a reduction in muscle
mass and an increase in fat levels. Increasing the amount of physical exercise undertaken can
help to prevent these changes.
 Reducing the risk of breast cancer: weight loss from regular exercise may offer protection
from breast cancer.
 Strengthening bones: physical activity can slow the bone loss associated with menopause,
reducing the chance of bone fractures and osteoporosis.
 Reducing the risk of disease: excess weight can increase the risk of heart disease and type 2
diabetes, and regular physical activity can counter these effects.
 Boosting mood: being involved in regular activities it can improve psychological health, an
effect that can be seen at any age and not just during or after menopause.[43]
The Melbourne Women's Midlife Health Project provided evidence that showed over an eight-
year time period 438 were followed. Even though the physical activity was not associated with
VMS in this cohort at the beginning. Women who reported they were physically active every day
at the beginning were 49% less likely to have reported bothersome hot flushes. This is in contrast
to women whose level of activity decreased and were more likely to experience bothersome hot
flushes.[44]
Mental health
Studies have shown that physical activity can improve mental health and well-being.[45][46] This
improvement is due to an increase in blood flow to the brain and the release of hormones. Being
physically fit and working out on a consistent and constant basis can positively impact one's
mental health and bring about several other benefits, such as the following.[47]

 Physical activity has been linked to the alleviation of depression and anxiety symptoms.[45]
 In patients suffering from schizophrenia, physical fitness has been shown to improve their
quality of life and decrease the effects of schizophrenia.[48]
 Being fit can improve one's self-esteem.
 Working out can improve one's mental alertness and it can reduce fatigue.
 Studies have shown a reduction in stress levels.
 Increased opportunity for social interaction, allowing for improved social skills[47]
To achieve some of these benefits, the Centers for Disease Control and Prevention suggests at
least 30–60 minutes of exercise 3-5 times a week.[

Health Related Physical Fitness –

What is Physical Fitness or what is Health Related Physical fitness? - It is best defined as
activity aimed to improve your health. The goal of health related fitness is prevention of or
rehabilitation from disease as well as the development of a high level of functional capacity
for daily tasks.
Health related physical fitness is further divided into 5 parts i.e. components of health
related physical fitness are -

1. Balanced BODY COMPOSITION –

In other words the ratio of fat to muscle. Minimum of fat and maximum of lean mass is a
sign of a healthy and fit body.

2. CARDIOVASCULAR FITNESS or ENDURANCE –

Cardiovascular endurance can be defined as the component which helps to determine if the
heart and lungs are working in coordination. It shows the ability of the body to deliver
oxygen and nutrients to tissues and to remove wastes.

Cardiovascular exercises or aerobics -walking, running, biking, rowing, treadmills

3. FLEXIBILITY -

Flexibility can be defined as the component which checks the ability of the joints in the body
to move to their full range of motion.

Flexibility exercises - stretching, yoga, Tai Chi

4. MUSCULAR ENDURANCE -

Muscular endurance is defined as the ability of the body to perform repeated exercises
without getting tired. If a person can perform more number of repetitions of a particular
strength training exercise, then it can be said that he/she has good muscular endurance.

Strength training exercises such as running, jogging, cross-training on an elliptical

machine, etc.

5. MUSCLE STRENGTH -

Muscle strength can be defined as the capability of the muscles to lift weight. By doing
weight training exercises every alternate day increases the muscle mass of the body.

Weight training exercises - push ups, pull ups, biceps curls, pectoral fly, leg extensions,
back extension, etc.
Skill related components of Physiological components
physical fitness: of fitness:
1. Agility 1. Metabolic

2. Balance 2. Morphological

3. Coordination 3. Bone integrity

4. Power 4. Other

5. Reaction Time

6. Speed Sports related components

of fitness:
1. Team sport

2. Individual sport

So what is physical fitness? It is a combination of all these fitness components mentioned

above.

Physical fitness and wellness is far more attainable than commonly perceived. A good
physical fitness and wellness can be described as a condition that helps individuals look, feel
and do their best.

Physical fitness is not just about having a thin lean body frame, but it is about having
cardiovascular and muscular endurance, strong immunity system, and most importantly, a
satisfied, happy and well balanced state of mind.

The benefits of physical fitness are numerous and include better health, greater strength,
more flexibility, increased energy, improved appearance, and a more positive attitude and
mood. Regular exercise can lead to both immediate and long-term benefits. Regular
physical activity has been shown to reduce the morbidity and mortality from many
chronic diseases.

The benefits of fitness far outweigh the inconveniences of regular exercise. To reap the
maximum benefits of physical fitness, remember that your program should include all the
main five components of physical fitness. These are the health related fitness components
like cardiovascular endurance, flexibility, muscular endurance and muscle strength. There
are in fact other components of physical fitness but they are skill related and less important.

Physical fitness is considered a measure of the body’s ability to function efficiently and
effectively in work and leisure activities, to be healthy, to resist hypo kinetic diseases, and
to meet emergency situations.
Physical fitness is generally achieved through

• physical activity and exercise,

• correct nutrition,

• enough rest (good quality sleep),

• Stress management and relaxation.

The benefit of the physical fitness is endless. Explore some of the benefits of fitness leading
to healthy lifestyle and learn how you will get benefited from them:

1: Reduces risk of disease

People who participate in regular exercise have a decreased risk of developing:

• heart disease

• diabetes

• metabolic syndrome

• colon cancer

• lung cancer

• breast cancer

2. Development of physical fitness components

Development of physical fitness components such as muscle strength and endurance,
cardiovascular endurance, flexibility, agility, speed, bone density etc and improvement of
muscle tone.
3. Provide better health
Regular physical exercise increases both the size and strength of the heart. It can pump
more blood with less effort and becomes more efficient. This will lower pulse and lower the
blood pressure which can increase lifespan. The circulatory system is also improved because
of increased blood volume providing more oxygen to the muscles. These effects will
translate into a reduced risk for heart disease, heart attack, and stroke.

Significant cardiovascular health benefits can be attained with long-term participation in

cardiovascular exercise.

4. Lower your Cholesterol levels

The benefits of physical fitness extend to their ability to help you control your cholesterol.
They raise your levels of 'good' cholesterol and drop your levels of 'bad' cholesterol.

5. Builds stronger Bones, Joints and Ligaments

Physical activity results in the strengthening of our bones and muscles. It can substantially
reduce the risk or arthritis and other bone diseases. Weight bearing exercise is shown to
increase bone density and also prevent bone loss as we get older. This can reduce the onset
and severity of osteoporosis. Resistance training does a great job. The strain that it puts on
your body helps build bigger, stronger bones.

Different kinds of strength training put strain on your joints. This actually helps your body
strengthen connective tissue in those joints. These tissues become stronger, more flexible
and less prone to injury. Increased blood supply means better nutrition for the tissues and
better removal of waste products which helps improve the health and durability.

6. Maintenance of Optimal Body Weight

Physical activity increases the muscle mass, reduces fat and thus controls weight. It is
proven that physical fitness can control your body weight and prevent obesity and other
weight-related problems.

By combining the right physical workouts with a proper and balanced diet, you can expect
weight loss, reduced body fat and a more firm and fit body. Aerobic exercise burns calories
during the duration of the exercise and strength training burns calories in the 24 hour
period following the training.
7. Improves your sleeping habits
One of the benefits of physical fitness is that it provides you sound sleep and improves your
sleeping habits. Studies show that people who exercise regularly and are physically fit - fall
asleep more easily and sleep longer than those who do not exercise and are physically unfit.
Because of cooling off after exercise, your body temperature drops leading to deeper sleep.

8. Boost in energy level

Exercise improves the blood flow in the body and promotes better sleep, both of which
boost energy. A regular exercise program, especially in the mornings, will give you energy
and drive for the rest of the day. This effect is related to the increased metabolism
associated with a fitter body.

9. Improved Appearance
Physical activity build muscle mass and burns excess fat. It tones body muscles helping you
to look fit and healthy. Healthy active people almost always have great skin tone and look
fresh, less fatigued.

10. Relaxation and Stress relief

There are so many stress factors in our day to day life. Because of lifestyle changes, change
in the environment, people live under extreme stress in this competitive world. Regular
physical activity, fitness workouts releases the hormones which have “feel good factor.”It
helps in reducing your stress levels and gives you more strength to fight life’s challenges.

11. Fights Depression

Effects of physical activity and exercise on mood are immediate. Blood flow to the brain is
increased, endorphins are released and your mood lifts. These endorphins make you feel
better and fight stress and depression.
12. Causes Delayed Aging
Among the several benefits of physical fitness, delayed aging leading to positive thinking
and improved self perception is the most sought after.

Regular physical activity reverses the natural decline in the metabolism of the body. Daily
exercise is found to keep a person productive and energetic for a longer period of the day.
Regular physical activity postpones the process of aging and increases the longevity of life.

13. Makes you feel happier

Physical activity has important role in keeping your body fit. Exercise causes your body to
release endorphins which has a “feel good factor”. Because of these endorphins you feel
happier.

14. Postpones fatigue

The benefits of physical fitness include the postponement of fatigue and reduced recovery
time after vigorous activity.

15. Boost your Confidence

Physical fitness provides correct posture, figure, body image, and good appearance along
with increased energy levels. It gives you a sense of accomplishment, which is a boost to
confidence.

16. Utilization of Time

Through Participation in physical fitness program, leisure (free) time is properly utilized and
make you fit and healthy.
17. Improve your overall health
Physical fitness provides you the optimum physical health, general well being and mental
stability. In other words it improves your overall health and you can live your life to the
fullest.

18. Healthier, longer Life

All together, the benefits of physical fitness give you healthy and more efficient body. Thus
it increases your chance of leading a healthier, longer and more fulfilling life.

These are some of the more prominent benefits of physical fitness. Everyone can and should
participate in a fitness program to improve their quality of life. Living an active and healthy
life will make your overall lifestyle much better.