components of physical fitness:
Physical fitness can be roughly divided into metabolic fitness, health-related fitness and skill-related fitness.
metabolic health
It represents the health of the physiological system at rest. Blood Pressure – This is an indirect measurement using a sphygmomanometer and stethoscope to measure the effectiveness of the heartbeat, adequacy of blood volume, and presence of obstructions to blood flow in blood vessels. Normal blood pressure is 120/80 Pulse rate – This is the number of pulsating sensations felt in the peripheral arteries as the heart beats. The normal range is 60 to 100 pulses per minute. Blood Insulin – Insulin tests measure the amount of circulating insulin in a blood sample, which is responsible for blood sugar consumption in peripheral tissues. Normal values on an empty stomach are 5 to 20 µm/ml. Values below normal indicate type 1 diabetes, and values above normal indicate type 2 diabetes.health related fitness
Good health is closely related to the health-related component of physical fitness because it determines an individual's ability to have the strength to perform daily activities and demonstrate skills that are associated with a low risk of prematurely developing hypokinetic disorders. It is also called physiological health.
The main objectives of health-related physical fitness testing are:
Educate clients about their current health status in relation to standard age and gender normative values
Provide data useful for clinical decision-making when formulating exercise prescriptions to address all components of fitness
Collect baseline and follow-up data to assess training program participant progress
Motivate participants by setting SMART goals
Cardiovascular risk stratification
Components of health-related fitness include: body composition, muscular endurance, muscular strength, cardiovascular endurance, and flexibility.body composition
Using a two-compartment model, body composition can be expressed as the relative percentage of body weight composed of fat and lean tissue. It can be measured using laboratory and field techniques, but their complexity, cost and accuracy vary. Anthropometric measurements include: body mass index, circumference and skinfold measurements. Water densitometry, gravimetry, and plethysmography are some of the methods used in laboratories. When measuring skinfold thickness, skin and subcutaneous fat tissue are measured at various standard anatomical locations around the body, and these measurements are converted to body fat percentage. Body fat percentage = (fat weight/total weight) * 100 -BMI- A key index that links a person's weight to height. BMI = M/(H*H), where M = weight (kilograms), H = height (meters) (A higher BMI usually indicates a higher body fat percentage.) - Waist-to-hip ratio - Use a tape measure to measure your waist and largest hip circumference. The ratio is a simple calculation of waist circumference divided by hip circumference.muscle fitness
This includes muscular endurance and strength. They determine bone mass, glucose tolerance, muscle and tendon integrity, and the ability to perform activities of daily living. Muscle function testing is very specific in terms of the muscle groups tested, type of contraction, speed of muscle movement, type of equipment, and joint range of motion.
Muscle strength: refers to the ability of muscles to exert force at high intensity in a short period of time. Static or isometric strength can be assessed using a variety of equipment such as dynamometers and tensiometers. The 1-repetition maximum (1-RM), the maximum resistance that can be achieved in a controlled manner through a full range of motion with good form, is the standard for dynamic strength assessment.
Muscular Endurance: This refers to the ability of a muscle group to perform repeated contractions for a sufficient period of time to produce muscle fatigue, or to maintain a percentage of maximum voluntary contraction for an extended period of time. Absolute muscular endurance is the total number of repetitions performed at a given level of resistance. Relative muscular endurance is the number of repetitions performed at a percentage of 1-RM (e.g. 75%), both before and after the test.
cardiorespiratory endurance
Cardiorespiratory fitness is related to the ability to perform dynamic, moderate to high-intensity, large-muscle exercise for extended periods of time. Performance depends on the functional status of the respiratory, cardiovascular, and skeletal musculature systems. The standard of cardiorespiratory fitness is determined by maximum oxygen uptake (VO2max).The best measure of cardiorespiratory fitness is VO2max, which is the amount of oxygen (V) consumed by a person at their peak (maximum) performance capacity to supply oxygen (O2) contained in muscle tissue during training.