Physical Fitness Reflection (essay)

In our daily life, the fitness of physical take a certain part in order to make ourselves look stronger or prettier. Fitness refers to “the condition of being physically fit and healthy, or in another aspect one's overall measure of physical, bodily health”. Usually we understand it as having fit body shape. Being fit means that your body stays at a healthy status. In addition, people are aiming to get fit and avoid the chances of getting some diseases. Research shows that weight lifting is good medicine for active older adults. While there are many weight-lifting exercises, one move to include in a workout is the deadlift. The short, quick movement is a highly functional exercise that can increase lower-body strength.

There are two types of physical fitness, one is general fitness and the other is specific fitness. Two different types lead to different conclusions. For example, for general fitness, it can be understood as “I’m good at dancing ballet dance”. While being specific fitness means that this dancer must have certain flexibility to support the fitness level to reach.

Muscular endurance refers to the ability to resist muscular fatigue or to persist in physical activity. Like muscular strength, endurance is developed by placing a greater than normal physical demand on the muscles, thereby forcing adaptation. Muscular endurance can increase bone mineral density, improve tolerance to concentrations, and strengthen the integrity of muscular endurance, can also benefit muscular strength as well.

Cardiovascular endurance refers to how efficiently your heart, blood vessels, and lungs to supply oxygen rich blood to working muscles during physical activity for a prolonged period of time or for more than 90 seconds. It also determines one’s fitness level, the heart rate is the measure that is often used. The American Heart Association, also called AHA said that normal resting heart rate should be from 60 to 100 beats per minute. If you are incredibly fit, then it drops to 40. The maximum heart rate when we exercise is approximately 220.

Body composition refers to way of determine one’s body composition is the person’s weight distributed. Or explaining in an easier way, this determines how fat a person is. Body fat can be found in muscle tissue, under the skin, or around organs. A physical fitness term for the percentage of fat, bone and muscle in the body, of which fat is of greatest interest. Healthy adults’ males have 6% to 24% fat; healthy adult females have between 14% and 31% fat. Ways to determine body composition can be body mass index, as known as BMI, skin fold caliper testing, or can also be bioelectrical impedance.

Muscular strength refers to one’s muscular strength relates to your ability to move and lift objects. It is usually measured by what certain weight you left up by a certain limit of time. Some examples to train to test about the strength of muscular professionally can be: resistance training, more specifically such as weightlifting, bodyweight exercises, and resistance band exercises. The most popular method of muscular strength testing usually is the one-repetition maximum test. This test measures the greatest amount of weight that a person can move during one repetition of a specific exercise. To have the measurement of one’s muscular strength, there are two primary ways: dynamic strength and static strength. Dynamic strength is a measure of the maximum weight that can be lifted once. Static strength is a measure of the maximum force that one can apply to an unmoving object. Muscle strength won’t stay the same at a period of time because as tension happens, the strength might be lengthened or shorten. An example of a signature movement shall be lifting up the dumbbell.

Flexibility refers to one’s quality of bending easily of body parts without breaking or hurting himself. A flexibility test is a test used to determine, in relative terms, how flexible an individual is. Flexibility can be tested through a variety of different methods, some common examines to test one’s flexibility is such as sitting-and-reach test and trunk rotation test. We cannot determine one’s overall flexibility just based on one test, because the individual might perform bad because he did not sleep well. It is not uncommon for an individual to complete several of these tests as this is the only way for one to determine his overall flexibility. We cannot greatly improve flexibility in a short amount of time, must be long-term strategy to change one’s flexibility forever, not just in days to accomplish the tests and after a few days the high flexibility disappears. An example of signature movement shall be doing the splits.

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