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Muscular endurance is one of two factors that contribute to overall muscular health. Think of muscular endurance as a particular muscle group's ability to continuously contract against a given resistance. While muscular endurance refers to how fatigue-resistant a particular muscle group is, muscular strength refers to the amount of force a particular muscle group can produce in one, all-out effort. In strength training terms, it's your one-rep max. Flexibility refers to the range of motion you have around a given joint. Like muscular strength and endurance, flexibility is joint-specific. For instance, you may have very flexible shoulders, but tight and inflexible hamstrings or hips. 2.:improved condition of your heart and lungs. :increased muscular strength, endurance and motor fitness. :increased aerobic fitness. :improved muscle tone and strength. :weight management. :stronger bones and reduced risk of osteoporosis. :better coordination, agility and flexibility The Components of FitnessBy Sara Butler Physical fitness plays an important role in your overall health. It’s so important that the Centers for Disease Control and Prevention have linked consistent exercise to a lower risk of certain types of cancer, cardiovascular disease, diabetes, and improved quality of life as you get older -- and those aren’t all of the tremendous benefits! These are a few of the fitness components that will help you reap all the benefits to help you know if you’re on the right track to good health. Here’s what you need to know! Cardiovascular Endurance This is your body’s ability to effectively and efficiently take in oxygen and transport it to different parts of your body. You gain it by participating in a regular exercise that tests your lungs and heart, which in turn helps to improve the delivery of oxygen to your whole body. An exercise program that includes cardiovascular endurance is one step in the direction of overall health since it can help to reduce your chances of heart disease. Add running, cycling, walking, dancing, boxing, circuit training, or swimming to your workouts to improve this aspect of your fitness. Muscular Endurance This is how well a muscle group can contract against continuous resistance -- think long-distance runners or cyclists. Their legs must develop a resistance to fatigue in order to keep going, therefore the muscles have high muscular endurance levels. Remember that this component is specific to different muscle groups, so it’s important to train all muscle groups to do well under stress. In everyday life, you should be able to lift and transport groceries from the car to your kitchen or climb up stairs without the muscles getting fatigued. Any training regimen that incorporates repetitive strength training will help you build this skill! Muscular Strength Muscular strength is how much force a muscle can produce. It’s group specific and should be a component of well-proportioned strength training programs. How much strength training you do depends on your fitness and health goals, so decide how strong you want to be and work to get yourself there. In general, it’s recommended that adults strength train two to three times a week. Flexibility This is the range of motion you have around a joint and is, just as muscle endurance and strength, joint-specific. You can, for example, have tight hamstrings but very loose shoulders! Your aim should be to make your body flexible from head to toe, which will help reduce your risk of injury and reduce wear and tear on your joints. Your physical fitness is important, so make sure you have all the components you need to be well-rounded! Written by Exercise Scientist Hannah Torres Why Being Physically Fit Is More Important Than EverIt is hardly news to anyone these days that physical fitness is important. We all know that we need to prioritise fitness. It improves our health and reduces the risk of developing many diseases. The Australian Government Department of Health
(1) suggests physical activity should occur on most, if not all, days of the week. It is recommended to engage in either 150 to 300 minutes of moderate-intensity physical activity or 75 to 150 minutes of vigorous-intensity physical activity each week. What Is the Importance of Fitness?Fitness is important for more reasons than disease prevention. Engaging in a well-crafted fitness regimen has both immediate and long-term health benefits and improves the quality of life. Prioritising fitness will:
In addition to the obvious physical benefits of being fit, studies show amazing results on an individual’s state of mind when they engage in regular exercise (2). Approximately 1 million Australian adults suffer from depression each year, with 2 million experiencing anxiety (3). High-intensity exercise releases endorphins in the body that mimic a feeling of elation. Engaging in low-intensity exercise regularly prompts our bodies to release neurotrophic proteins that direct nerve cells to grow and make new connections. These new connections improve brain function, which in turn improves our mood. While being fit may not be enough to curb depression on its own, it certainly contributes to an effective treatment plan. What Is the Purpose of Fitness?Some people work on fitness with the sole purpose of improving their physical appearance. When people feel better about their physical appearance, it boosts their overall self-confidence
(4). But fitness is about more than looking and feeling good. The health benefits of fitness include:
Additionally, when we make fitness with others a priority, we increase our opportunity for social engagement. Committing to fitness with others is also a great motivator to stick with our fitness regimen. What Is the Concept of Fitness?When we talk about the concept of fitness, it is a reference to individual fitness. Physical fitness is generally understood to mean that a
person possesses a certain set of attributes that allows them to perform physical activity. It means more than being able to lift 20 pounds or running a marathon. Those are just one aspect of overall fitness. What Are the Main Components of Fitness?There are five main components of fitness. These components were established by the American College of Sports Medicine and serve as its blueprint for setting physical activity guidelines. Creating guidelines for yourself is an important step in achieving physical fitness. An organised, well-balanced routine is the key to getting into the best physical shape of your life and staying there. The five main components of fitness are:
A well-crafted fitness plan should contain all five components. We will discuss each of the five components in detail and provide resources to help you incorporate each of them into your fitness plan. Cardiovascular EnduranceWhen it comes to fitness, a lot of emphasis is placed on cardiovascular health. It makes sense as the heart is an important organ in the human body (5). It is responsible for the steady distribution of blood to every part of the body, carrying oxygen, fuel, hormones, and an assortment of compounds with it. It also filters out the waste produced during metabolism. If your heart stops, most essential bodily functions fail with it. The cardiovascular system also includes the lungs, arteries, vessels, and veins. They work together to keep
our bodies functioning at optimum levels. For this reason, cardiovascular endurance is one of the five main components of fitness. When we push our cardiovascular system, we:
The recommendation for cardiovascular fitness is to engage in 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise weekly. There is no need to feel overwhelmed. When broken down into daily increments of 20 to 30 minutes, it is more than possible to meet the recommended guidelines. Muscular StrengthMuscles play an important role in our fitness level. There are two considerations when determining muscular fitness: strength and endurance. Muscular strength is about more than how much weight a
person can lift at the gym. Simply put, muscular strength is the amount of force a muscle produces with single maximal effort. Muscle strength is determined by the size of your muscle fibres and the ability of your nerves to activate those muscle fibres. There are roughly 650 named skeletal muscles in the human body (6). That is just skeletal muscles. There are billions of
smooth muscle cells in the body, which are found in the organ systems of your body. There also is a cardiac muscle in your heart that helps it beat. Muscular EnduranceWhen we think of the word endurance, what comes to mind? According to the
dictionary, endurance is “the fact or power of enduring an unpleasant or difficult process or situation without giving way.” It is a pretty accurate description of muscular endurance, which is the ability of a particular muscle group to continuously contract against a given resistance. FlexibilityJoints in the human body are the connection point between two bones. Flexibility is the range of motion around a joint and is joint-specific. A person may have flexibility and range of motion in their hips but suffer from tight shoulders. There are specific types of exercise that can help a person increase their level of flexibility:
Stretching before and after a workout also is recommended for improving flexibility. Incorporating regular massage into your routine is a great way to address tight muscles and tissues that can restrict movement. Body CompositionThe body’s ratio of fat mass to fat-free mass is known as body composition. It is one of the most important components of fitness. High levels of fat mass produce negative health outcomes, such as a higher risk for heart disease or Type 2 Diabetes. Before you can tackle the issue, you will need to determine your ratio, which cannot be done by using a regular weight scale. There are special scales that use bioelectrical impedance analysis to estimate the percentage of your body fat. Some professional trainers also can do body fat testing. The recommended testing method for determining body composition is known as hydrostatic underwater weighing due to its accuracy (7). A person is first weighed on dry land. Then, a second weight is obtained by having the person sit on an underwater scale. People with high body fat composition have lighter underwater weights. The more fat their body contains, the less they will weigh underwater. So what do you do if the results of your body composition testing reveal a less-than-acceptable level of body fat mass? There is no quick fix. A combination of diet and physical exercise is part of the overall solution (8). Building muscle is a great way to burn unwanted fat. So, in addition to cardiovascular exercise, it is important to include weight training in your fitness goals. Sources: What is a particular muscle group's ability to continuously contract against a given resistance?Muscular endurance is one of two factors that contribute to overall muscular health. Think of muscular endurance as a particular muscle group's ability to continuously contract against a given resistance.
What is the ability of a muscle group to continue muscle movement?Muscular endurance is the ability of muscle or muscle group to continue work over a long period of time.
What is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time?Muscular Endurance: Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time.
Is the ability to continue contracting a muscle?Muscular endurance is the ability to continue contracting a muscle, or group of muscles, against resistance, such as weights or body weight, over a period of time.
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A particular muscle groups ability to continuously contract against a given resistance.
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