Definition

Physical fitness is defined in various ways; however, physical fitness is the ability to

adjust or recover from certain or various exercises. In addition, it is the conditions that are

granted to humans to carry their daily activity least of fatigue and have the ability to enjoy

leisure related activities (Evans, 2017).

Health Related Components

It is wise to also noted that there are other known definitions of physical fitness. It can be

considered as optimal efficiency that the body is able to function properly on body organs such

as heart, blood vessels as well as other type s of muscles. All definition above has cover

performance related fitness, but health relate fitness is focusing on protection against cardio

disease, illness that associate with overweight, a diversity of joint and muscle problem and

physiological complication that lead to further stress. Example of components of health related

fitness is cardio respiratory endurance, flexibility, muscular strength and endurance and body

composition.

Cardiovascular fitness is closely related to ability exercise in prolonged period with

involve large and dynamic muscle size and intensity of exercise from moderate to high capacity.

Performance of exercise is depending to efficiency of skeletal muscle system, cardiovascular and

respiratory state. In order to improve cardiovascular fitness, body must receive sufficient oxygen

supply to the working muscle and these will increase necessary enzymes activity for production

energy in the working muscle.

Assessments Tests

The general method in increasing or develop cardio respiratory fitness is by increase

intensity, duration and frequency of exercise. Example of general exercise for young children to
achieve the fitness level is at least 130-150 beats per minutes maintain it for 20 to 30 minutes for

optimal benefit. Cardiovascular fitness is health related fitness because decreased in

cardiovascular it has been connected with premature death associated to cardio disease. Second

reduction of death from various causes has been associated with increased cardio fitness and

lastly high physical activity level associated with high cardiovascular fitness in turn has many

associations with health benefit. The cardiovascular fitness test is an importance assessment in

preventive program

Specificity

Specificity is ability of joint to move in full range of motion and allows freedom of

movement around the joint. In order to have a good health lifestyle, individual need some

definite amount of flexibility to cope with their daily life routine. Muscle viscosity, adequate

warming up and distensible joint capsule are importance or specific variable that affect flexibility

of individual. Furthermore, ligament and tendon also associated with flexibility. Stretching or 10

to 30 second and stretch beyond normal length have been recommended to increase the

flexibility. Example of stretch being recommended is static trenching where it allows rapidly

increased in strength reflex to a point of discomfort zone.

Specificity Examples

Muscle strength refer as external forced (work express in newtons, kilograms or pounds)

that can be generated by specific muscle or muscle size also been called resistance lift.Strength

can be test out using two ways the first method is using static, refer to no movement and

muscular and limb movement. Second method is using dynamic refer as muscle change in length

caused by external forced.

Progressive Overload
 Progressive overload is ability of muscle group to repeatedly contract over period of time

and enough to caused muscular fatigue or ability to maintain specific percentages of muscular

contraction. To develop both muscular strength and endurance the basic principle need to be

master is overload, progression, specificity and intensity of load. Method can be used to develop

muscular strength is, exercise at maximum or near maximum resistance and this will lead to

physiological adaptation where muscle increased in strength. For muscular endurance

development, method can be used is low intensity but with high repetition.

FITT Principles

FITT principles is a distribution of body fat to lean body mass. The balance proportions

of body fat in human body is one factor contribute to individual’s fitness level. Essential fat and

storage fat are two classification of fat in human’s body, where essential fat being stored in the

liver , the lungs, kidney, spleen, lipid rich tissues in the central nervous system and intestine

muscles. Second the storage fat is being stored in adipose tissue for nutritional and also for

internal protection function.

How to Measure Intensity

According to NIH (1996) stated that excess body fat especially that located surrounding

abdominal, will associated with metabolic syndrome, hypertension, stroke, type 2 diabetes,

hyperlipidemia and coronary artery diseases. Other related illness may contribute caused of

excess body fat is problem on muscle and joint where extra weight being stress on these two part,

heart disease and high cholesterol. Understanding this problem is essential in order to counter

back the problem being faced by many children right now.

Benefits
 To increased health among school children or youth, component health related fitness

play a vital role in improving individual fitness level. If student or youth involved in regular

physical activity that involved proper or specific frequency, intensity, time, and duration of

exercise they may develop good healthy fitness level. A strength or improve in health fitness will

avoid such many chronic diseases or in other word non-communicable diseases.

Goals of Fitness Program

The goal is to improve health related fitness especially muscular strength and endurance

it will help in resistance to fatigue. Thus it also will help increasing in the quality of life and help

enjoy leisure activity.

 References

Evans, J. (2017). Equality, education, and physical education. Routledge.

Flintoff, A. (2017). Gender, physical education and initial teacher education. In Equality,

Education, and Physical Education (pp. 184-204). Routledge.

Metzler, M. (2017). Instructional models in physical education. Routledge.