What is meant by physical fitness? Understanding Physical Fitness is the body's ability to perform various activities well without experiencing significant fatigue. And after carrying out activities optimally, the body still has reserves of energy to be able to do other activities.
In general, physical fitness or physical fitness can be classified into two parts, namely:
Healthy, which is a condition where the body (physical and psychological) is free from all diseases.
Fit, a condition where the body is able to perform a variety of daily activities optimally without excessive fatigue, and still has reserves of energy.
Physical Fitness According to Experts
In order to better understand what the definition of physical fitness is, we can refer to the opinions of some experts. The following is the definition of physical fitness according to experts:
1. Muhajir
According to Muhajir, the notion of physical fitness is the ability of the body to adapt to various activities carried out without significant fatigue.
2. Sutarman
According to Sutarman, the notion of physical fitness is an aspect of physical and overall fitness (total fitness) that enables a person to be able to lead a productive life and can adjust to any reasonable physical stress or stress.
3. Muscular Power
Understanding muscle power is the ability and ability of muscles to produce maximum strength in a fast time. For example, the ability of a weightlifter to carry a load over a period of time.
The ability of muscle data can be improved, for example by exercising:
Vertical jump, to train leg muscle power
Front jump, to train the power of the calf muscles and legs
Side jump, to train the power of the thigh muscles and legs
4. Speed (Speed)
Understanding speed is the ability of the body's muscles to make a movement in the shortest possible time. Generally, speed is needed in certain sports fields, for example:
Bike racing
Swimming competition
Sprint
5. Flexibility (Flexibility)
The definition of flexural power is the ability of the human body to adapt to various movements that require stretching or flexibility. Fields of sports that require flexibility are gymnastics, swimming, yoga, ballet, and other sports.
Here are some exercises to flex the body's muscles:
Hip Flexor / Quad Stretch (to flex hip muscles, quads, and hamstrings)
Bridge with Leg Reach (to flex the chest, abdomen, hips, glutes, and legs muscles)
Seated Trunk Twist (to flex the back, stomach, and oblique muscles)
Foldover Stretch (to flex the neck, back, glutes, hamstring and calf muscles)
Butterfly Stretch (to flex the neck muscles, back, glutes, hamstrings, thighs)
Lower Back and glutes (to flex the upper, lower, and glutes back muscles)
Swan Stretch (to flex the shoulder muscles, back, chest, abs, oblique, hip flexor)
Reclining Pigeon (for flexing lower back muscles, hips, glutes, and hamstrings)
Quadriceps (to flex the front and side muscles of the thigh)
Standing Thigh Release (to flex the back muscles, abdomen, hips, glutes, and quads)
6. Agility (Agility)
The definition of agility is the ability of the muscles of the body to make rapid movements in different positions, for example, movements moving from left to right, from front to back. Agility is needed in several types of sports, for example, badminton, soccer, tennis, etc.
Some exercises that can increase agility are:
Zigzag running exercises
Sprint training up and downstairs
Jumping practice quickly
7. Coordination
The definition of coordination is the ability of the human body to integrate several fast movements effectively. One example of coordination is the movement to control the ball (juggling) where there is coordination between the movements of the head, shoulders, legs, and other limbs.
8. Balance (Balance)
Understanding balance is the body's ability to control nerves and organs so that it can properly control body activities. All human activities require balance.
Some exercises that can improve balance:
Stand on one foot
Stand upside down using your hands
Walk on ropes, beams or bamboo sticks
9. Accuracy
What is meant by accuracy is the body's ability to control movement and aim at targets precisely. Some sports that demand accuracy are archery, bowling, golf, basketball, and others.
10. Reaction
Understanding reactions are the body's ability to respond quickly to stimuli from objects or other people. Most types of sports require reaction skills, for example, reactions to attack, dodge, and defend.
Also read: Definition of Gymnastics
Physical Fitness Function
physical fitness function
The function of physical fitness © pixabay.com
Referring to the understanding of physical fitness above, in general, the function of physical fitness is to maintain the health and strength of the body and mind. Specifically, physical fitness functions can be grouped into three groups, namely:
1. Function of Physical Fitness Based on Activities
Physical fitness is really needed by all humans, be it students, athletes, and workers. With optimal physical freshness, humans can excel in their respective fields of profession.
2. Physical Fitness Functions Based on Circumstances
People with disabilities or disabilities also need physical fitness like a normal human being. In addition, pregnant and lactating women are also individuals who must have optimal body fitness because it requires a lot of energy in the process of giving birth and taking care of children.
3. Physical Fitness Functions Based on Age
For children, adults and the elderly, each requires optimal physical fitness. For example in children in infancy, with optimal physical fitness, the child's growth and development process will be better. As for the elderly, physical fitness can maintain endurance so that they can perform various activities well.
Also read: Definition of Football
Benefits of Physical Fitness
After understanding the notion of physical fitness, its types, and elements, then we also need to know what are the benefits. The following are some of the benefits of physical fitness for humans:
Increase muscle strength, bones, and joints and prevent osteoporosis (bone loss)
Helps increase endurance
Improve the appearance of the body to look more proportionate/athletic
Increase stamina and strength of the body so that the body is more energized
Improve the blood circulation system and the working system of the heart
Improve the body's response to the surrounding environment
Prevents the potential for obesity due to calorie burning
Prevent or reduce the potential for heart attack
Reduces high blood pressure
Bits of help reduce stress and depression
Also read: Management Education
Factors of Physical Fitness
physical fitness factors
A person's fitness condition does not just happen. There are several factors that influence it. Some determinants of a person's physical fitness include:
1. Nutritious Food Intake
Humans need nutritious food as a source of energy and cell formation in the body. This nutritious food intake is one of the determinants of one's fitness level.
In addition to the type of food, the amount or portion of nutritious food consumed also has an important role. Meet the needs of nutritious food for the body to taste, in other words, don't lack and don't overdo it.
2. Healthy Lifestyle
In addition to nutritious food intake, one's lifestyle is also very influential in physical fitness. Some habits that can damage a person's physical fitness, for example, smoking, drinking alcohol, using drugs, and others.
Even small habits like washing your hands before eating, brushing your teeth before going to bed, and taking out the trash in its place, are factors that affect one's physical fitness.
3. Sports Habits
As mentioned above, training the body with exercise can help improve one's physical fitness. Our body if not moved/trained routinely it will become rigid or damage slowly.
Sports do not have to be heavy but need to be done routinely. Some mild exercises to train the body including; leisurely walk, bike ride, jogging, and others.
4. Get enough rest
According to some health experts, the average adult human needs to sleep for 5-6 hours a day. But, of course, they need to sleep for each age is different.
For children usually need to sleep 10-12 hours a day, for students need sleep 6-8 hours a day, while the elderly need to sleep 6-7 hours a day. Well, from here we can see that all humans need sleep or full rest to maintain their physical fitness.
Also read: Understanding Appreciation
Thus a brief description of the notion of physical fitness, benefits, functions, components, and factors that influence it. Hopefully, this article is useful and broadens your horizons.
In general, physical fitness or physical fitness can be classified into two parts, namely:
Healthy, which is a condition where the body (physical and psychological) is free from all diseases.
Fit, a condition where the body is able to perform a variety of daily activities optimally without excessive fatigue, and still has reserves of energy.
Physical Fitness According to Experts
In order to better understand what the definition of physical fitness is, we can refer to the opinions of some experts. The following is the definition of physical fitness according to experts:
1. Muhajir
According to Muhajir, the notion of physical fitness is the ability of the body to adapt to various activities carried out without significant fatigue.
2. Sutarman
According to Sutarman, the notion of physical fitness is an aspect of physical and overall fitness (total fitness) that enables a person to be able to lead a productive life and can adjust to any reasonable physical stress or stress.
3. Muscular Power
Understanding muscle power is the ability and ability of muscles to produce maximum strength in a fast time. For example, the ability of a weightlifter to carry a load over a period of time.
The ability of muscle data can be improved, for example by exercising:
Vertical jump, to train leg muscle power
Front jump, to train the power of the calf muscles and legs
Side jump, to train the power of the thigh muscles and legs
4. Speed (Speed)
Understanding speed is the ability of the body's muscles to make a movement in the shortest possible time. Generally, speed is needed in certain sports fields, for example:
Bike racing
Swimming competition
Sprint
5. Flexibility (Flexibility)
The definition of flexural power is the ability of the human body to adapt to various movements that require stretching or flexibility. Fields of sports that require flexibility are gymnastics, swimming, yoga, ballet, and other sports.
Here are some exercises to flex the body's muscles:
Hip Flexor / Quad Stretch (to flex hip muscles, quads, and hamstrings)
Bridge with Leg Reach (to flex the chest, abdomen, hips, glutes, and legs muscles)
Seated Trunk Twist (to flex the back, stomach, and oblique muscles)
Foldover Stretch (to flex the neck, back, glutes, hamstring and calf muscles)
Butterfly Stretch (to flex the neck muscles, back, glutes, hamstrings, thighs)
Lower Back and glutes (to flex the upper, lower, and glutes back muscles)
Swan Stretch (to flex the shoulder muscles, back, chest, abs, oblique, hip flexor)
Reclining Pigeon (for flexing lower back muscles, hips, glutes, and hamstrings)
Quadriceps (to flex the front and side muscles of the thigh)
Standing Thigh Release (to flex the back muscles, abdomen, hips, glutes, and quads)
6. Agility (Agility)
The definition of agility is the ability of the muscles of the body to make rapid movements in different positions, for example, movements moving from left to right, from front to back. Agility is needed in several types of sports, for example, badminton, soccer, tennis, etc.
Some exercises that can increase agility are:
Zigzag running exercises
Sprint training up and downstairs
Jumping practice quickly
7. Coordination
The definition of coordination is the ability of the human body to integrate several fast movements effectively. One example of coordination is the movement to control the ball (juggling) where there is coordination between the movements of the head, shoulders, legs, and other limbs.
8. Balance (Balance)
Understanding balance is the body's ability to control nerves and organs so that it can properly control body activities. All human activities require balance.
Some exercises that can improve balance:
Stand on one foot
Stand upside down using your hands
Walk on ropes, beams or bamboo sticks
9. Accuracy
What is meant by accuracy is the body's ability to control movement and aim at targets precisely. Some sports that demand accuracy are archery, bowling, golf, basketball, and others.
10. Reaction
Understanding reactions are the body's ability to respond quickly to stimuli from objects or other people. Most types of sports require reaction skills, for example, reactions to attack, dodge, and defend.
Also read: Definition of Gymnastics
Physical Fitness Function
physical fitness function
The function of physical fitness © pixabay.com
Referring to the understanding of physical fitness above, in general, the function of physical fitness is to maintain the health and strength of the body and mind. Specifically, physical fitness functions can be grouped into three groups, namely:
1. Function of Physical Fitness Based on Activities
Physical fitness is really needed by all humans, be it students, athletes, and workers. With optimal physical freshness, humans can excel in their respective fields of profession.
2. Physical Fitness Functions Based on Circumstances
People with disabilities or disabilities also need physical fitness like a normal human being. In addition, pregnant and lactating women are also individuals who must have optimal body fitness because it requires a lot of energy in the process of giving birth and taking care of children.
3. Physical Fitness Functions Based on Age
For children, adults and the elderly, each requires optimal physical fitness. For example in children in infancy, with optimal physical fitness, the child's growth and development process will be better. As for the elderly, physical fitness can maintain endurance so that they can perform various activities well.
Also read: Definition of Football
Benefits of Physical Fitness
After understanding the notion of physical fitness, its types, and elements, then we also need to know what are the benefits. The following are some of the benefits of physical fitness for humans:
Increase muscle strength, bones, and joints and prevent osteoporosis (bone loss)
Helps increase endurance
Improve the appearance of the body to look more proportionate/athletic
Increase stamina and strength of the body so that the body is more energized
Improve the blood circulation system and the working system of the heart
Improve the body's response to the surrounding environment
Prevents the potential for obesity due to calorie burning
Prevent or reduce the potential for heart attack
Reduces high blood pressure
Bits of help reduce stress and depression
Also read: Management Education
Factors of Physical Fitness
physical fitness factors
A person's fitness condition does not just happen. There are several factors that influence it. Some determinants of a person's physical fitness include:
1. Nutritious Food Intake
Humans need nutritious food as a source of energy and cell formation in the body. This nutritious food intake is one of the determinants of one's fitness level.
In addition to the type of food, the amount or portion of nutritious food consumed also has an important role. Meet the needs of nutritious food for the body to taste, in other words, don't lack and don't overdo it.
2. Healthy Lifestyle
In addition to nutritious food intake, one's lifestyle is also very influential in physical fitness. Some habits that can damage a person's physical fitness, for example, smoking, drinking alcohol, using drugs, and others.
Even small habits like washing your hands before eating, brushing your teeth before going to bed, and taking out the trash in its place, are factors that affect one's physical fitness.
3. Sports Habits
As mentioned above, training the body with exercise can help improve one's physical fitness. Our body if not moved/trained routinely it will become rigid or damage slowly.
Sports do not have to be heavy but need to be done routinely. Some mild exercises to train the body including; leisurely walk, bike ride, jogging, and others.
4. Get enough rest
According to some health experts, the average adult human needs to sleep for 5-6 hours a day. But, of course, they need to sleep for each age is different.
For children usually need to sleep 10-12 hours a day, for students need sleep 6-8 hours a day, while the elderly need to sleep 6-7 hours a day. Well, from here we can see that all humans need sleep or full rest to maintain their physical fitness.
Also read: Understanding Appreciation
Thus a brief description of the notion of physical fitness, benefits, functions, components, and factors that influence it. Hopefully, this article is useful and broadens your horizons.
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