Physical fitness is the ability to demonstrate a set of physical skills that enable an individual to perform specific tasks effectively and efficiently. Take note that these skills also correspond to the dimensions of physical fitness.
The Five Dimensions of Physical Fitness
Promoting and maintaining physical fitness through physical fitness training or exercise leads to numerous health benefits. It is still important to be reminded of the fact that training programs or exercise regimens should be aligned with intended results or goals. An individual should be able to determine and understand the purpose of his or her pursuit of becoming physically fit. These goals are based on the five dimensions of physical fitness.
1. Physical Strength
Physical strength or power is the ability to exert force. These include the capacity to support own body weight and lift heavy objects without assistance. Muscular strength and muscular endurance determine this dimension of physical fitness. Muscular strength is the maximum force the muscles of an individual can exert. Muscular endurance refers to the number of repetitive contractions against a resistance these muscles can sustain over a period. Examples of activities or physical fitness aimed at improving physical strength include all forms of strength training or resistance exercises such as bodyweight workouts and weightlifting.
2. Cardiovascular Endurance
Cardiovascular endurance, also known as cardiorespiratory fitness, is another crucial dimension. It is defined as the capacity of the circulatory and respiratory systems to supply blood and oxygen efficiently and effectively to the working muscles of the body. This is measured by assessing heart rate levels, lung capacity, and metabolic rate. Examples of activities that enhance cardiovascular endurance include brisk walking, jogging, running, sprinting, dancing, swimming, and biking, as well as playing certain sports such as basketball, volleyball, football or soccer, lawn tennis, and badminton, or participating in aerobic activities, among others.
3. Balance
Balance enables an individual to maintain equilibrium or to keep the center of gravity of his or her body within the base of support with minimal to zero postural sway. Note that there are two types of balance. These are static and dynamic. Static balance refers to maintaining equilibrium while stationary or at rest. Dynamic balance involves maintaining equilibrium while moving. Both are important in sports and activities like gymnastics, surfing, martial arts, and snowboarding. Examples of activities aimed at developing this dimension of physical fitness include lower-body strength training, Pilates exercises, and yoga.
4. Flexibility
Flexibility is determined by the capacity to perform bodily movements in a wide range of motions or to move the joints through their respective full range of motion. This is crucial for maintaining good balance and mobility, enabling safe and comfortable participation in various physical activities, and improving overall quality of life. Note that this is especially important for adults. Flexibility helps in improving good posture, maintaining dynamic balance, and enhancing overall mobility. Various dynamic stretching exercises, Pilates workouts, and yoga can help promote, improve, or maintain this dimension of physical fitness.
5. Coordination
Coordination is the ability to combine and control multiple movements of different body parts or muscle groups simultaneously with effectiveness and efficiency. It is worth noting that this dimension of physical fitness is complex because it also requires good balance, physical strength, and flexibility. It is also an essential component of various sports and other activities. These include ball sports like basketball and soccer, as well as activities like dancing and martial arts. Some examples of activities aimed at developing coordination include obstacle course training, specific agility training, and other types of balance and strength exercises.