Definition of fitness: elements, forms, and benefits
Physical fitness is a need that we must meet so that our bodies can do many activities well. It can be said that fitness is a form of a person's physical ability to carry out daily activities without feeling excessively tired and of course still have energy reserves.
Definition of physical fitness
The better a person's physical fitness, the better his ability to cope with daily activities. It can be said that physical fitness is one of the determining factors of Health and endurance. For example, by exercising a lot, the body will be fitter and avoid various diseases.
Therefore, improve your lifestyle by increasing physical activities and exercising to maintain endurance. Don't just leave the body silent and not do too much movement, it will cause muscle and bone stiffness because it has not been given strenuous activities for a long time.
In this case, Gramedia wants to discuss the elements, forms, and benefits that can be obtained from fitness. Come on Grammys, see the next review!
Elements of physical fitness
There are several elements in Body Fitness support such as strength, endurance, agility, speed, balance, etc. When you understand the elements of fitness, you can do exercises and sports that can support your physical fitness. Here are the items.
1. Durability
Endurance is a condition in which a person can move the body to perform many activities at a different pace, but he can do it efficiently and effectively without feeling excessive fatigue.
Endurance can be divided into two, namely muscular endurance and cardiorespiratory endurance. Muscular endurance is endurance by demonstrating the ability of muscles to do hard work for a long time. While cardiorespiratory endurance is the ability of the whole body to continue to move at a moderate pace for a long time.
2. Speed
Speed is the ability of a body to move from one place to another quickly. This speed is divided into three, namely the speed of the enemy, the speed of reaction, and the speed of movement. This speed can be trained by running based on a modified frequency.
3. Energy
Strength is the ability of muscles to resist the weight carried by the body. This element of strength can also be called muscle strength. This muscle strength can also be related to muscle endurance. Muscular endurance is the ability of muscles to withstand contractions with light loads continuously.
There is a difference in function between muscle strength and muscular endurance. Muscle strength is used to lift heavy weights in one activity. While muscular endurance is used to carry out light physical activity for a long period.
4. Coordination
Coordination is the body's ability to perform activities or movements efficiently and accurately. For a person who has good coordination, the cooperation of his body will also be good. Concentration can also be done easily even while moving the body alternately.
5. Agility
Agility is the ability of the body to quickly change its position of the body. In the presence of agility, the body will move quickly without the risk of injury. If agility is formed in your body, you will easily move your body quickly without any fear of mistakes leading to injury.
6. Flexibility
Flexibility is the body's ability to perform movements optimally. This flexibility is supported by factors such as age, muscle quality, joint structure, and ligaments
This flexibility needs to be trained frequently because flexibility is also related to other elements of physical fitness such as agility, speed, and coordination. Having a flexible body can reduce the risk of injury to the body. You can also move freely in all your activities.
7. Body composition
Body composition is the ratio of fat-containing body and lean mass. The fat mass is found on the underside of the skin, around the heart and intestines, around the muscles, as well as the lungs. While the lean parts of the body are found in bones, muscles, and body fluids.
The more fat mass, the greater the risk that your body will develop diseases. Therefore, for your body to gain fitness, it is necessary to maintain the form in the body.
8. Balance
Balance is a place where the position of the body will continue to stand steadily and not fall while performing physical movements. Having a good body balance can reduce the risk of falls and injuries.
9. Explosive power
Explosive power is a combination of strength and speed, as the body can move quickly and also has strong muscles to fight the load carried by the body. This means that our bodies can move quickly and simultaneously carry heavy loads.
10. Reaction speed
Reaction speed is the reaction time at which your body reacts when it gets a stimulus or stimulation. This reaction speed is different from reflexes. A reflex is a conscious movement, while a reflex is a spontaneous movement performed unconsciously.
Forms of fitness exercises
This type of exercise is used to strengthen, accelerate, and provide flexibility and all elements of fitness to our body. If we want our bodies to be fit, we have to practice and do sports activities. Here is a form of fitness exercise.
This textbook on physical education, sports, and health in the secondary school of Category X (PJOK) includes materials on the experience of practicing the basic game and sports skills, development activities, self-testing / gymnastics, water rhythmic activities (water activities), and health education.
1. Push-ups
Push-ups are a form of exercise to improve our physical fitness. This sport belongs to the type of sports athletics. This means that this type of exercise has the function of strengthening the muscles of the chest, shoulder, and triceps. Even push-Up movements can form the muscles of the lower back, as well as the abdomen.
Several things need to be considered when doing push-ups such as paying attention to hand position movement, always facing forward, and paying attention to up and down movement regularly. These exercises are certainly very effective for increasing muscle mass and heart health.
2. Lifting the back
This back lift builds up the back muscles to make them more toned and coordinated. This exercise is done by facing the body and head facing the floor straight, then slowly moving the chest to the head up and down to the maximum.
The benefits of this back lifting activity are to increase body strength, Lose Weight, reduce the risk of injury, shape, and improve posture.
3. Sit down
Sitting is useful for training various muscles. In this case, sitting can train the muscles of the abdomen, chest, waist, neck, as well as pelvis. By doing sitting exercises, we can get many benefits such as toning muscles, improving posture, shaping the ideal body, and improving body balance.
If you want to get as many benefits as mentioned, you should exercise regularly so that fitness can be formed in your body.
4. Press shoulders
The shoulder press is used to train the strength of the arm muscles and shoulder muscles. This method of doing shoulder presses is very easy, you can use a barbell as a tool. After that you just lift the barbell with both hands straight up and then lift it to the chest, doing it repeatedly.
5. Leg squats
Such leg squats are aimed at training the muscles of the limbs. To do this, you need to iron and lift it with both hands, then put the barbell with your hands under your neck. After that you can bend your knees and go down half-squatting, doing the movement repeatedly.
6. 50-meter sprint
This sprint is aimed at training the speed of movement. This sprint is done with a standing start. The trick is that you have to stand with one foot near the starting line. Then listen to the whistle or aba-aba to get started. If there is an aba-aba you can run as fast as you can with a distance of 50 meters.