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Training improves performance by building up endurance, strength, flexibility and speed. This is done by improving the techniques used in a particular sport, strengthening the muscles used, improving athletes’ understanding of how their bodies are performing and giving them confidence to try even harder. There are lots of training methods, and variety can help to prevent boredom setting in.

Motor-performance fitness is defined as the ability of the neuromuscular system to perform specific tasks. Test items used to assess motor-performance fitness include chin-ups, sit-ups, the 50-yard dash, the standing long jump, and the shuttle run (a timed run in which the participant dashes back and forth between two points). The primary physical characteristics measured by these tests are the strength and endurance of the skeletal muscles and the speed or power of the legs. These traits are important for success in many types of athletics. Muscular strength and endurance are also related to some aspects of health.

There is disagreement among experts about the relative importance of health-related and motor-performance physical fitness. While both types of fitness are obviously desirable, their relative values should be determined by an individual’s personal fitness objectives. If success in athletic events is of primary importance, motor-performance fitness should be emphasized. If concern about health is paramount, health-related fitness should be the focus. Different types of fitness may be important not only to different individuals but also to the same individual at different times. The 16-year-old competing on a school athletic team is likely to focus on motor performance. The typical middle-aged individual is not as likely to be concerned about athletic success, emphasizing instead health and appearance. One further point should be made: to a great extent, motor-performance physical fitness is determined by genetic potential. The person who can run fast at 10 years of age will be fast at age 17; although training may enhance racing performance, it will not appreciably change the individual’s genetically determined running speed. On the other hand, characteristics of health-related physical fitness, while also partly determined by inheritance, are much more profoundly influenced by exercise habits.

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Fitness is the physical condition of an individual. When considered in terms of sports and other physical activity, it is often thought of as having four aspects: endurance, strength, flexibility and speed. Sports differ in the degree to which each of these factors is important. For example, weightlifting requires enormous strength, while a sprinter needs the greatest possible speed. The four aspects of fitness are measured in different ways, but one general way of measuring fitness is to see how the heart responds to physical activity. During exertion, the rate at which the heart beats increases, as it pumps more oxygenated blood around the body. How quickly the heart rate returns to normal after exercise is one way to assess how fit someone is and how exercise is improving their fitness.

Body Composition

Body composition measurement helps you understand how much fat and muscle mass are present in your body. Your height, age, weight, bone structure, and the ratio of fat and lean muscle are all considered to find out your body composition. If you workout at a gym, I am sure your trainer must have asked you to get a body composition analysis (BCA) done so that depending on your goals (weight loss or muscle gain), he/she can help you reach your target. Here’s how body composition is analyzed.

Flexibility

Flexibility is the measure of the ability of your muscles to move to their full range of motion. Since most of us lead a sedentary life, the joints become immobile and lose their flexibility. As a result, you feel a sharp pain and tightness in your joints when you are asked to move your body parts to do certain movements. But being flexible will help you prevent joint injuries. Regular exercise, stretching, and yoga are great for increasing flexibility. If your joints are weak, wear joint support. Start slow, but be persistent.

Muscle Strength

Muscle strength is the ability of your muscles to lift weight and exert a force against a resistance. For example, when you lift weights or a heavy box or a child, your muscles have to act against the gravitational pull to be able to lift the weight. The muscles have to contract and relax to complete the range of motion. Unless your muscles are strong and flexible, you will not be able to lift, push, and pull anything. Include strength training in your workout. Lifting weights on a regular basis or even doing bodyweight training will help improve your muscle strength.

Muscle Endurance

Muscle endurance is the measure of the ability of the muscles to perform the same task again and again without getting tired soon. For example, running a marathon is a typical example of muscle endurance power. It also shows how effectively your heart and lung muscles are working to keep your cells oxygenated and prevent fatigue.

Practice your run/jog/planks/push-ups/bicep curls. Do a mixed workout 4-5 days a week. Eat healthily and set new targets for every week. Increase the sets and reps of your exercise over a period.

Other components of Fitness for Athletes

You cannot achieve fitness overnight. You have to work at it consistently to achieve a fitness level and maintain it. Eating healthily, taking rest, and not giving up on your workout routine are the keys to being fit. Also, do a mixed workout – strength training, cardio, a sport, dance, yoga, etc. This will help train your muscles better than just doing one type of workout. If you’d like a more focused and personalized approach, hire a personal trainer to craft and monitor your workouts and a registered dietitian to dial in your nutrition to best complete your workouts. Most importantly, do not judge fitness depending on how you (or anyone else) look(s) and take care of your mental fitness as well. Take care!

For the general population, being healthy and fit is the main target. And health-related fitness aims at improving the overall well-being and functioning of the body. Here are the components of fitness and how to measure them.