- The 10 great fitness elements
- 1) Muscular Endurance
- 2) Circulatory Endurance
- 3) Flexibility
- 4) Musculoskeletal Strength
- 5) Maintaining an optimal body composition ratio of adipose tissue (body fat) to lean body mass
- 6) Coordination
- 7) Power
- 8) Quickness
- 9) Balance
- 10) Agility
- The importance of the ten fitness elements in total performance and their interdependence
- Cardiovascular endurance
- Muscular endurance
- Musculoskeletal strength
- Fitness elements development
The 10 great fitness elements
will help you understand why fitness is a widely misunderstood notion, with each person defining it in his or her own way.
The majority of individuals are unaware that the condition of “Fitness” is made up of ten elements/components/facets. They must improve all ten of these characteristics in order for a person to be considered physically fit.
It no longer matters whether you are young or old, male or female, or whether you belong to a specific group of individuals (athlete, bodybuilder, corporate executive, housewife, etc). All ten fitness elements should be improved as part of your fitness program.
Physiologically, all humans are built the same way.
As a result, we all require each of the fitness elements in order to improve the quality of our physical fitness and, as a result, our quality of life.
So, what precisely are the 10 great fitness elements?
The 10 fitness elements:
1) Muscular Endurance
A skeletal muscle’s ability to contract continuously for an extended period of time without becoming fatigued.
2) Circulatory Endurance
One of the most important fitness elements. The ability of the cardiovascular and respiratory systems to carry oxygenated blood to functioning skeletal muscles for long periods of time without becoming fatigued.
The body’s capacity to maintain a full range of motion around the joints.
4) Musculoskeletal Strength
Muscles, bones, ligaments, and tendons together.
5) Maintaining an optimal body composition ratio of adipose tissue (body fat) to lean body mass
When body fat makes up no more than 15% of a man’s weight, he is said to have an optimum body composition. If body fat makes up no more than 20% of a woman’s weight, she is said to have an optimum body composition.
Coordination is the consequence of a combination of bodily movements formed by kinematic and kinetic characteristics to produce the desired actions.
One of the most significant fitness elements. The ability of skeletal muscles to maximize the force they exert in the shortest length of time.
The capacity to execute a movement or task in the shortest amount of time possible.
This entails merging multiple movements into a single, unique movement.
The ability to keep a body’s center of gravity inside the base of support while exhibiting little postural motion.
The capacity to quickly and effectively alter the direction of one’s body.
All of these fitness elements must be developed in order to be considered physically fit.
The importance of the ten fitness elements in total performance and their interdependence
Each of the aforementioned elements is quite important in our life. Whether you’re a competitive athlete or just a regular person, each of these factors has a significant impact on overall performance.
It’s also worth noting that each of these elements depends on the others, so compromising on one will almost certainly mean compromising on the others.
A reduction in this factor makes almost any task extremely difficult. With weak cardiovascular endurance, activities such as climbing stairs, walking, jogging, running, swimming, any and all sports, and even strength training become extremely tough.
As a result, if this component is missing, it will be difficult to use physical endurance or musculoskeletal strength.
Even if a runner has tremendous muscle endurance, he will be unable to run for lengthy periods of time if he lacks cardiovascular endurance.
Similarly, once cardiovascular fatigue sets in, a powerlifter cannot use his strength to its full potential. Aside from these, as one approaches cardiovascular tiredness, one’s speed, balance, coordination, agility, and power all deteriorate dramatically. It’s also worth noting that in the aforementioned activities, inadequate cardiovascular endurance can lead to cardiac arrest.
is similar to cardiovascular endurance, except it happens in the musculoskeletal system rather than the circulatory and respiratory systems.
The activities recommended for cardiovascular endurance will be difficult for someone with inadequate muscle endurance.
This, however, will be owing to a substantial build-up of lactic acid in the muscles employed for the activity. Cardiovascular endurance cannot be used without muscle endurance.
A kickboxer, for example, will be unable to punch or kick if the muscles in his arms and legs are fatigued, even if he is not cardiovascularly exhausted. Muscle endurance affects speed, balance, coordination, agility, and power in the same way as cardiovascular endurance does.
A lack of this component causes the body to degenerate prematurely.
When executing any work against the opposition, a lack of musculoskeletal strength puts the body in danger of injury. It is important to highlight that athletes in any sport or discipline must focus on their musculoskeletal strength in order to be successful and avoid harming themselves.
When this component is impaired, activities that require cardiovascular and muscular endurance are impossible to do because the body is unable to withstand the stress involved. A marathon runner’s physique, for example, can’t withstand the load on his joints due to insufficient musculoskeletal strength, despite having a lot of endurance.
Flexibility is an area where many athletes, particularly bodybuilders and strength athletes, fail miserably.
In order to avoid injuries, flexibility is required. When a stiff muscle is forced to move through its complete range of motion, it is more prone to tear. Because a lack of this component leads to injuries, it has an impact on every other aspect of fitness.
An increase in lean muscle mass improves the musculoskeletal system’s strength, whereas an increase in body fat raises the risk of cardiovascular disease. When you lose your proper body composition, it affects every area of your performance. Excess fat acts as extra luggage for the body to carry and as a stumbling block for all other fitness elements.
Excess body fat also affects flexibility by limiting the range of motion of muscles.
Power, speed, coordination, and agility are all key fitness elements for athletes because they are required in their respective sports. A decrease in either can have a significant impact on their ability to perform in their sports.
Even the general population requires a certain amount of each of these fitness elements because they help with day-to-day activities and contribute to a more vibrant and healthy mood.
For example, strength when lifting large objects around the house, speed while sprinting to catch a bus/train to work, coordination when playing games or conducting simple repair work, and agility when participating in recreational activities such as skiing.
Let’s look at how to build the various aspects of fitness now that you know what they are.
Fitness elements development
Cardiovascular endurance is defined as the ability to perform low-intensity aerobic activities such as walking, jogging, cycling, running, swimming, skipping, and other similar activities for an extended period of time without stopping.
The intensity should be low enough that a person can do the exercise for at least 20 minutes without stopping.
When a person can comfortably perform the same exercise for 60 minutes, the intensity must be increased by increasing pace or resistance.
Muscular endurance is not acquired by completing large repetitions of strength training with light weights, contrary to popular assumptions. When you practice aerobic activities, you develop both muscular and cardiovascular endurance.
Muscular endurance, on the other hand, is solely achieved in the muscles that are employed in aerobic activity, as opposed to cardiovascular endurance, which is achieved throughout the body. Running, for example, improves cardiovascular endurance in general but only lower-body muscular endurance.
As a result, “cross-training” can be used to improve muscular endurance throughout the body.
Cross-training is beyond the subject of this fitness elements article and may be accessed through a simple internet search.
Strengthening the musculoskeletal system by doing high-intensity weight training (primarily complex and power movements) using heavy weights for 6-8 reps. Only advanced trainers with at least 2-3 years of weight training experience should use this 6-8 rep range.
If you’re new to weightlifting, you should start with extremely light weights for roughly 2-3 weeks to acquire proper form.
They must lift in the 10-12 rep range after that before moving on to the 6-8 rep range.
Flexibility: The greatest technique to enhance flexibility is to do static stretching with at least 10 second holds in mild discomfort while striving to take the muscle to a higher range of motion.
At the end of every workout, you must stretch.
It’s best not to stretch cold muscles because they’re more likely to rip.
Power, Speed, Coordination, and Agility are all attributes that can be increased with practice and repetition in relation to specific tasks.
And these are the 10 great fitness elements. Ensure that you work to improve each of them in order to maximize the utility of the others and, as a result, become “Physically Fit” in the genuine meaning of the term. Wish you good luck and good health and workouts.