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CardiovascularEndurance Cardiovascularendurancecanbedefinedasthecomponentwhichhelpstodetermineifthe heartandlungsareworkingincoordination.Itshowstheabilityofthebodytodeliver oxygenandnutrientstotissuesandtoremovewastes. WhatisCardiovascularEndurance? Tobetterunderstandtheterminology,youshouldknowthatcardio-referstothe“heart”, vascularmeansrelatedtobloodvessels,andpulmonarymeansrelatedtothelungs. Cardiovascularenduranceistheefficiencywithwhichthebody(theheartandlungs) deliversoxygenandnutrientstotherequiredworkingmusclesandtransportswaste productsfromthecellsoverasustainedperiodoftime.Ortoputitanotherway,it'sthe abilityofyourheartandlungstoworktogethertoprovidethenecessaryoxygenandfuelto yourbodywithoutquicklyreachingahighleveloffatigueandtiredness.Youcandefine cardiorespiratoryenduranceastheabilityofthehearttopumpbloodrichoxygenforthe functioningofyourmuscles.Ithelpstodeterminewhethertheheartandlungsareworking incoordination.Theabilitytoremainfitwithoutfeelingtiredorfatigueduringphysical exercisemeasuresthephysicalfitnessofaperson. WhyisCardiovascularEnduranceImportant? Cardiovascularenduranceisveryimportantbecausethemorefityourcardiovascular systemsbecomes,thehealthieryourlungs,heartandvascularsystemwillbe.Ifyou demonstratehighlevelsofcardiovascularenduranceduringexercise,youalsohaveamore efficientheart,lungs,andvascularsystemwhileatrest.Thismeanslessstressisputonyour heartandlungsaroundtheclock,enablingyoutoavoidillnessandlivealong,healthylife. Manyarguethatcardiovascularenduranceisthemostimportantofthe5componentsto physicalfitness. HowcanyouimproveCardiovascularEndurance? Toimproveyourcardiorespiratoryendurance,tryactivitiesthatkeepyourheartrateelevated atasafelevelforasustainedlengthoftimesuchaswalking,swimming,orbicycling.The activityyouchoosedoesnothavetobestrenuoustoimproveyourcardiorespiratory endurance.Startslowlywithanactivityyouenjoy,andgraduallyworkuptoamoreintense pace. EXERCISE: Swimming,cycling,walking,running,joggingandaerobicsaretheclassicalexamplesof cardiovascularexercises.Trythemtoimproveyourcardiovascularfitnesslevel. ASSESSMENT: AMaxVO2testinthelaboratorysettingisthebestmeasureofcardiovascularfitness.Field testsincludethe12minuterun,themilerun,themilewalk,thePACERrunforchildrenand variousbicycle,step,andtreadmilltests. MuscularStrength Muscularstrengthismeasuredbymaximumamountofstrengthamusclehaswhilelifting orduringanexertion.Inshort,muscularstrengthistheabilityofthemuscletoexert strengthduringaworkoutoranactivity.Itisthecapabilityofthemuscletolifttheweight. Thecommondefinitionis"theabilitytoexertaforceagainstaresistance." WhatisMuscularStrength? Muscularstrengthisthemaximumamountofforce(weightorheavyresistance)amuscleor musclegroupcangenerateinasingleefforttothepointthatnomorerepetitionscanbedone withoutrest.Muscularstrengthisquitetheoppositeofcardiovascularenduranceinregards tothefactthatcardiovascularenduranceismeasuredoveracertainperiodoftime.While ontheotherhand,muscularstrengthismeasuredinonerepetition. WhyisMuscularStrengthImportant? Inourdailylives,weneedmodestlevelsofstrengthtobeabletoperformeverydayphysical taskslikelifting,moving,carrying,etc.Theprimaryreasonwhymuscularstrengthis importantisitseffectonactivitiesofdailyliving(ADLs).EfficiencyandsafetyduringADLs aretwoofthemostimportantreasonsforbecomingproficientinall5componentsof physicalfitness.Attheveryleast,tobephysicallyfitinthemuscularstrengthdepartment, youshoulddemonstratethebasicmuscularstrengthneededtoefficientlydoyouractivities ofdailyliving(ADLs).WhileADLsvaryfrompersontoperson,youcanalsoconsider activitiessuchaspush-ups,pull-ups,andcarryingheavyobjectstobeADLs.Eachofthe5 componentsoffitnessdependsontheothers.Poormuscularstrengthcannegativelyaffect aerobicfitnessandmuscularendurance. HowcanyouimproveMuscularStrength? Thekeytomakingyourmusclesstrongerisworkingthemagainstresistance,whetherthatbe fromweightsorgravity.Ifyouwanttogainmusclestrength,tryexercisessuchaslifting weightsorrapidlytakingthestairs. EXERCISE: Abalancedandregularfitnessregimenhelpstoincreasetheabilityofmusclestoexertforce andsustaincontraction.Aregularworkoutwillmakeyourmusclesstrongerandincrease youroverallstrength.Thephysicalfitnessofmusclestrengthcouldbeimprovedthrough exercisesuchasliftingweights.Weighttrainingexercises-pushups,pullups,bicepscurls, pectoralfly,legextensions,backextension,etc. ASSESSMENT: Fortrueassessmentitwouldbenecessarytotesteachmajormusclegroupofthebody.Lab andfieldtestsaresimilarandinvolvetheassessmentofonerepetitionmaximum(the maximumamountofresistanceyoucanovercomeonetime).1RMtestsaretypically conductedonresistancemachines.Strengthcanalsobeassessedusingdynamometers. Strengthcanbemeasuredisometrically(staticcontractions)orisotonically(dynamic contractions). MuscularEndurance Muscularenduranceisdefinedastheabilityofthebodytoperformrepeated exerciseswithoutgettingtired.Ifapersoncanperformmorenumberofrepetitions ofaparticularstrengthtrainingexercise,thenitcanbesaidthathe/shehasgood muscularendurance. WhatisMuscularEndurance? Muscularenduranceistheabilityofthemuscletocontinuetoperformwithoutfatigue.Or,to putitsimplistically,it'showlongyourmusclescandosomethingbeforegettingtooexhausted tofinish. WhyisMuscularEnduranceImportant? Muscularenduranceisthebridgebetweenmuscularstrengthandcardiovascularendurance. Inordertohaveafitcardiovascularsystem,youmustdemonstratemuscularendurance. Muscularenduranceissometimesconfusedwithmuscularstrength.Theabilityofthe muscletoperformanactionwithoutfeelingfatigueisknownasmuscularendurance.Itisthe abilityofmuscles,whetherinagrouporseparatedtosustainrepeatedcontractionsagainst resistanceforanextendedperiodoftime.Thisisrelatedtomuscularstrengthand cardiovascularendurance.Ifapersoncanperformmorenumberofrepetitionsofaparticular strengthtrainingexercise,thenitshows-thatpersonhasgoodmuscularendurance. HowcanyouimproveMuscularEndurance? Toimproveyourmuscleendurance,trycardiorespiratoryactivitiessuchaswalking, jogging,bicycling,ordancing. EXERCISE: Thetypesofenduranceareaerobicendurance,anaerobicendurance,speedenduranceand strengthendurance.Asoundbasisofaerobicenduranceisfundamentalforallevents. Toincreasethefitnesslevelofmuscularendurance,tryStrengthtrainingexercisessuchas running,jogging,cross-trainingonanellipticalmachine,etc. ASSESSMENT: Eachmajormusclegroupofthebodyistestedtochecktheendurance.Labandfieldtestsof muscularendurancearesimilar.Theyarebasedonthenumberofrepetitionsthatcanbe performedbythespecificmusclegroupbeingtested.Example:repetitionsofpush-upsor abdominalcurls.Muscularendurancecanbemeasuredisometrically(staticcontractions)or isotonically(dynamiccontractions). Flexibility Flexibilitycanbedefinedasthecomponentwhichcheckstheabilityofthejointsin thebodytomovetotheirfullrangeofmotion. WhatisFlexibility? Flexibilityistheabilitytomovethejointsoranygroupofjoints,muscles,ligaments,and tendonsthroughtheirfull,normalrangeofmotionwithouthindrance,discomfort,orpain. WhyisFlexibilityImportant? Tosomedegree,yourflexibilitydeterminestheefficiencyofyourmuscles.Increased flexibilityhasalsobeenassociatedwithdecreasedriskofacuteandchronic (overuse)injuries. Poorflexibilitycandirectlyaffectcardiovascularendurance,musclestrength,and muscularendurance.Flexibilitycanincludeextramuscularfactors,suchasrangeof motionatajoint,aswellasintramuscularfactors,suchashypertonicity(knots) withinthemusclesthemselves. HowcanyouimproveFlexibility? Ifyouwanttoimproveyourflexibility,tryactivitiesthatlengthenthemusclesora basicstretchingprogram. EXERCISE: Aregularworkoutsessionwillensurethatyoumoveyourjointsandmusclesto theirfullestextentandhence,itwillincreasetheflexibilityofthesejointsandyour overallbody. Theexercisessuchasstretching,yoga,Pilatesandswimmingwouldhelptoimprove thephysicalflexibility. ASSESSMENT: Flexibilityrequiresrangeofmotionwithoutdiscomfortorpainanditisspecificto eachjointofthebody.Itistypicallymeasuredinthelabusingmeasurementdevices suchasagoniometer,flexometer.Inthefield,testssuchasthesitandreachandthe zipperareperformed. BodyComposition Toknowyourfitnesslevelyouneedtounderstandyourbodycomposition.Thereasonis bodycompositiondirectlyrelatestotheoverallfitnesslevel.Bodycompositionisthe componentwhichconsiderstheindividualbodytype,accordingtotheheight,weight,frame sizeandtheratioofthefatmasstoleanmusclemass.Theoverallphysicallevelofan individualdependsontheirbodycomposition. WhatisBodyComposition? Bodycompositionisthepercentageoffatinyourbodycomparedtoyourleanbody mass(muscles,bones,tendons,ligaments,organs,etc.).Theeasiestandmostcommon waytolookatbodycompositioniswithatwo-compartmentanalysis,which comparestheamountofbodyfatyouhavewithyourleanbodymass,whichincludes muscle,bone,water,andorgans. WhyisBodyCompositionImportant? Bodycompositionisusefulinhelpingtodeterminehealthrisks.Therefore,knowing yourbodycompositionandhowitrelatestoyouroverallfitnesslevelisessential.An optimalratiooffatmasstoleanmassisaclearindicatorofgoodfitness. Havingapoorbodycompositionhasmanynegativephysicalandpsychologicaleffects, suchasincreasedchanceofchronicdiseasesanddepression.Asmentionedpreviously, improperexercisehabitsandpoorlifestylechoicescannotonlyleadtobeing overweightorobese,butalsodecreasedbonemassassociatedwithosteopeniaand osteoporosis. HowcanyouimproveyourBodyComposition? Youcouldsaybodycompositiondependsontheothercomponentsofphysical fitness.Focusingontheotherfouraspectsofphysicalfitnesswillnaturallyleadto improvedbodycompositionovertime. EXERCISE: Aregularprograminvolvingaerobicexerciseandstrengthtrainingcanhelpyoudecrease yourbodyfatandincreaseyourmusclemass;andthereby,significantlyimprovingyour bodycompositionandgeneraloverallhealthandfitness. ASSESSMENT: Thereareseveralmethodsthatcanbeusedtocalculatebodycomposition.Thebestmethod isunderwaterweighing.Butduetotheexpense,thisisn'tpracticalfortheeverydayperson. Incidentally,ifyoucangotoauniversityorsomeotherplacethatissetuptodoit,itwould bewellworthyourtimetocheckitout.Therefore,themostcommonmethodof determiningyourbodycompositionisskinfoldreadings-usingskinfoldcalipersandtaking measurementsfromcertainareasofyourbody.