Definition of Physical Fitness
Physical fitness is a need that we must fulfill so that our bodies can perform many activities well. Physical fitness can be said as a form of a person’s physical ability to carry out daily activities without feeling excessive fatigue and of course still having energy reserves.
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 determinants of health and body resistance. For example, by exercising a lot, the body will be more fit and avoid various diseases.
Therefore, improve your lifestyle by increasing physical activity and sports to maintain body resistance. Don’t let your body just sit still and don’t move much, this will trigger stiff muscles and bones because you haven’t been given strenuous activities for a long time.
In this case, Gramedia wants to discuss the elements, forms, and also the benefits that can be obtained from physical fitness. Come on Grameds, see the following reviews!
Elements of Physical Fitness
There are several elements in supporting physical fitness in the body such as strength, endurance, agility, speed, balance, and so on. When you understand the elements of physical fitness, you can do exercises and sports that can support your physical fitness. Here are the elements.
Endurance is a condition in which a person can move the body to perform several activities at different tempos, but can do it efficiently and effectively without feeling excessively tired.
Endurance can be divided into two, namely, muscular endurance and cardiorespiratory endurance . Muscular endurance is endurance by showing the ability of muscles to do heavy work for a long time. Meanwhile , cardiorespiratory endurance is the ability of the whole body to keep moving at a moderate tempo for a long time.
Speed is the body’s ability to move from one place to another quickly. This speed is divided into three namely, sprint speed, reaction speed, and moving speed. This speed can be trained by running based on an adjusted frequency.
Strength is the ability of the muscles to resist the load being carried by the body. This element of strength can also be called muscle strength. This muscle strength can also be related to muscle power or 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 muscle endurance . muscle strength is used to lift heavy weights in one activity. Meanwhile , muscle endurance is used to carry out light physical activity for a long period of time.
Coordination is the ability of the body to carry out activities or movements efficiently and precisely. Someone who has good coordination, the cooperation his body does will also be good. Concentration can also be done easily even while moving the body alternately.
Agility is the body’s ability to change body position quickly. With agility the body will move quickly without the risk of injury. If agility has been formed in your body then you will easily move your body quickly without any fear of mistakes that result in injury.
Flexibility is the ability of the body to perform movements optimally. This flexibility is supported by factors such as age, muscle quality, joint structure, and ligaments.
This flexibility must be trained often because flexibility is also related to other elements of physical fitness such as agility, speed, and coordination. Having a flexible body can minimize the risk of injury to the body. You can also move freely in all your activities.
Body composition is a ratio of body mass that has fat and lean mass. Fat mass is found under the skin, around the heart, intestines, around muscles, and also the lungs. While the lean body parts are in the bones, muscles, and body fluids.
The higher the fat mass, the higher your body has the risk of disease. Therefore, in order for your body to obtain physical fitness, it is necessary to maintain the composition in the body.
Balance is where the body position will continue to stand upright and not fall while doing physical movements. Having good body balance can minimize the risk for falls and injury.
Explosive power is a combination of strength and speed, where the body can move quickly and also has strong muscles to fight the burden borne by the body. This means that our bodies can move quickly and carry heavy loads at once.
Reaction speed is the reaction time of your body when you get a stimulus or stimulation. The speed of this reaction is different from the reflex. Reaction is a conscious movement, while reflex is an automatic movement that is carried out without awareness.
Forms of Physical Fitness Exercise
This form of exercise is used to strengthen, accelerate, provide flexibility and all elements of physical fitness for our bodies. If we want the body to be fit then we have to practice and do sports activities. Here is a form of physical fitness exercise.
This Class X Physical Education, Sports, and Health (PJOK) textbook includes material on experiences in practicing basic game and sports skills, development activities, self-test/gymnastics, aquatic rhythmic activities (water activities), and health education.
Push up is one form of exercise to improve our physical fitness. This sport belongs to the type of calisthenic sport. This means that this type of exercise has a function to strengthen the chest, shoulders, and triceps muscles. Even the push-up movement can form the lower back and abdominal muscles.
Several things need to be considered when doing push ups , such as paying attention to the movement of the hand position, always facing forward, and paying attention to the movement up and down regularly. Push ups are certainly very effective for increasing your muscle mass and heart health.
This back lift serves to form the muscles in the back to make it more muscular and symmetrical. This exercise is done with the body and head facing the floor in a straight line, then slowly moving the chest until the head is up and down maximally.
The benefits of this back lift activity are to increase body strength, lose weight, reduce the risk of injury, shape and improve posture.
Sit ups are useful for training various muscles. In this case sit ups can train the abdominal muscles, chest, waist, neck, and pelvis. By doing sit ups , we can take several benefits, such as tightening muscles, improving posture, forming an ideal body, and improving body balance.
If you want to get many of the benefits as mentioned, then you must regularly exercise so that physical fitness can be formed in your body.
Shoulders press is used to train the strength of the arm muscles and shoulder muscles. This shoulders press exercise method is quite easy, you can use a barbell as a tool. After that you just lift the barbell with your hands straight in front of you and then lift it up to your chest, do it repeatedly.
This leg squat aims to train the leg muscles. To do this you need a barbell and lift it with both hands, then place the barbell and your hands under your neck. After that you can bend your knees and go down in a half squat, do the movement repeatedly.
Sprint 50 Meters
This sprint aims to train moving speed. This sprint is done with a standing start . The trick is you have to stand with one of your feet near the starting line . Then listen for the whistle or cue to get started. If there is a signal you can run as fast as possible with a distance of 50 meters.
Benefits of Physical Fitness
Physical fitness has many benefits for our body. With a lot of exercise and exercise, the body will be stronger, more flexible, agile, balanced, and so on. Not only for physical health, but mental health can also be improved if our bodies feel fit.
Maintain Bone Health
One of the benefits of maintaining physical fitness is strengthening bones. A person who in his life is always active in sports will have a better bone density than people who never exercise.
In this case exercise can also prevent osteoporosis, especially in individuals aged 20-30 years. There are many exercises to strengthen the bones in our body, for example, running, going up and down stairs, and lifting weights.
By exercising or doing physical fitness activities can burn calories in our bodies. By burning some calories in the body, the weight will go down if previously excessive. In order not to lack calories because you continue to burn, you also have to maintain a healthy diet and not overdo it.
Physical fitness activities can improve your mood. This is because the increased levels of endorphins after exercising can trigger feelings of pleasure and other positive feelings. Therefore the mood that was bad will be better because the body has been fit.
Control Blood Sugar Levels
Physical fitness can also control blood sugar levels in our body. When we exercise, the body’s cells will take some of the blood sugar levels that we have. Blood sugar levels contain energy, which is why blood sugar levels decrease when we exercise. By exercising regularly, the blood sugar levels in the body will be more stable.
Reduces Stress and Depression
If you regularly do physical fitness activities then you can reduce the stress and depression that you are experiencing. Exercise can also improve sleep quality, which results in lower stress levels the next day.
Exercise can also lower serotonin levels in the blood which will reduce depression for sufferers. A person who always exercises regularly will have better emotional and mental health. They will be spared from other mental illnesses.
Reduces Cardiovascular Risk
Regular exercise can reduce the risk of developing heart and blood vessel diseases such as heart disease and stroke. Regular exercise will train the heart muscle to become stronger and more active in circulating blood throughout the body. Strong heart muscle due to exercise will keep the heart stable.