Physical fitness has been defined as a set of attributes or characteristics that people have or achieve that relates to the

ability to perform physical activity .The above definition from Physical Activity and Health: A Report of the Surgeon General is the most common currently used definition of physical fitness. It wa s originally used by Caspersen and has been used extensively.An alternative defi nition by Howley and Frank that provides additional descriptive information is: Physical fitness is a state of well-being with low risk of premature health prob lems and energy to participate in a variety of physical activities. While either is a good definition, most experts agree that physical fitness is both multidim ensional and hierarchical. 1)Flexibility Flexibility is the movement available at our joints, usually controlled by the l ength of our muscles. This is often thought to be less important than strength, or cardiovascular fitness. However, if we are not flexible our movement decrease s and joints become stiff. Flexibility in sports allows us to perform certain sk ills more efficiently, for example a gymnast, dancer or diver must be highly fle xible, but it is also important in other sports to aid performance and decrease the risk of injury. Flexibility, or range of motion around the joints, also ranks as an important co mponent of health-related fitness. Lack of flexibility in the lower back and pos terior thigh is thought to contribute to low back pain. Extreme lack of flexibil ity also has a deleterious effect on the quality of life by limiting performance . In daily activities we must be flexible to reach for something in a cupboard, or off the floor. It also helps: Prevent injuries Improve posture Reduce low back pain Maintain healthy joints Improve balance during movement 2)Muscular Endurance Muscular endurance, unlike strength, is the ability of a muscle to make repeated contractions over a period of time. This is used in day-to-day life in activiti es such as climbing stairs, digging the garden and cleaning. Muscular endurance is also important in sports, such as football (repeated running and kicking), te nnis (repeated swinging of the arm to hit the ball) and swimming (repeating the stroke). 5)Cardiovascular Fitness (Aerobic Fitness) This is also sometimes known as stamina and is the ability of nuously provide enough energy to sustain submaximal levels of is the circulatory and respiratory systems must work together vide the working muscles with enough Oxygen to enable aerobic your body to conti exercise. To do th efficiently to pro metabolism.

This type of fitness has enormous benefits to our lifestyle as it allows us to b e active throughout the day, for example walking to the shops, climbing stairs o r running to catch a bus. It also allows us to get involved in sports and leisur e pursuits. Cardiorespiratory endurance, or aerobic fitness, is probably what most people id entify as physical fitness. Aerobic fitness refers to the integrated functional capacity of the heart, lungs, vascular system, and skeletal muscles to expend en

ergy. The basic activity that underlies this type of fitness is aerobic metaboli sm in the muscle cell, a process in which oxygen is combined with a fuel source (fats or carbohydrates) to release energy and produce carbon dioxide and water. The energy is used by the muscle to contract, thereby exerting force that can be used for movement. For the aerobic reaction to take place, the cardiorespirator y system (i.e., the circulatory and pulmonary systems) must constantly supply ox ygen and fuel to the muscle cell and remove carbon dioxide from it. The maximal rate at which aerobic metabolism can occur is thus determined by the functional capacity of the cardiorespiratory system and is measured in the laboratory as ma ximal oxygen intake. As will be discussed in detail below, aerobic fitness is in versely related to the incidence of coronary heart disease and hypertension If we have good cardiovascular fitness then our health is also good as it helps with: Fat metabolism Improved delivery of Oxygen Faster removal of waste products Decreased levels of stress 3)Strength Strength is vitally important, not only in sports but in day-to-day life. We nee d to be strong to perform certain tasks, such as lifting heavy bags or using our legs to stand up from a chair. Strength is defined as the ability of a muscle t o exert a force to overcome a resistance. Strength is important for our health as it enables us to : Avoid injuries Maintain good posture Remain independent (in older age) Strength and endurance of skeletal muscles of the trunk help maintain correct po sture and prevent such problems as low back pain. Minimal levels of muscular str ength and endurance are needed for routine tasks of living, such as carrying bag s of groceries or picking up a young child. Individuals with very low levels of muscular strength and endurance are limited in the performance of routine tasks and have to lead a restricted life. Such limitations are perhaps only indirectly related to health, but individuals who cannot pick up and hug a grandchild or m ust struggle to get up from a soft chair surely have a lower quality of life tha n that enjoyed by their fitter peers. 4)Body Composition Body composition is the amount of muscle, fat, bone, cartilage etc that makes up our bodies. In terms of health, fat is the main point of interest and everythin g else is termed lean body tissue. The amount of fat we carry varies from person to person and healthy averages vary with gender and age. A healthy amount of fa t for a man is between 15&18% and for women is higher at 20-25%. It is important to maintain a healthy percentage of body fat because: Excess body fat can contribute to developing a number of health problems suc h as heart disease and diabetes Places strain on the joints, muscles and bones, increasing the risk of injur y Body composition refers to the ratio between fat and lean tissue in the body. Ex cess body fat is clearly related to several health problems, including cardiovas cular disease, type II (adult-onset) diabetes mellitus, and certain forms of can

cer. Body composition is affected by diet, but exercise habits play a crucial ro le in preventing obesity and maintaining acceptable levels of body fat.