1.3 COMPONENTS OF HEALTH RELATED FITNESS

Before learning about the health related components of physical fitness, it is essential to know the meaning of health related physical fitness. In fact, health related physical fitness is important for all the people throughout their life. Its main is to aim is to achieve and maintain those specific qualities which enhance the working efficiency of the individual and his/her standard of health. It can be done through proper nutrition, regular and proper physical activities, effective stress management, control and prevention of diseases and by getting rid of harmful health related habits such as smoking, drinking, etc. The risk of heart diseases, high blood pressure, diabetes, obesity and depression can be avoided through physical fitness. Health of an individual can be promoted and enhanced with components of physical fitness. The various components of health related physical fitness are stated below.
   1.  Cardiovascular endurance
   2.  Muscular strength
   3.  Muscular endurance 
   4.  Flexibility
   5.  Body composition
                                          

1. Cardiovascular endurance: cardiovascular or cardiorespiratory endurance is the physical ability of an individual to indulge in aerobic for prolonged period of time. In other words, it can be said that cardiovascular endurance is the ability of the heart, lungs and blood vessels to supply oxygen and nutrients to the working muscles and the ability of those muscles to allow sustained exercise. cardiovascular endurance is important for all of us. If we have good cardiovascular endurance, we will definitely have healthy lungs, heart and vascular system. It means that there will be less stress on heart and consequently, we can prevent cardiovascular diseases and can lead a healthy life for a prolonged period. Only due to these reasons, this component of health related physical fitness is considered significant, Swimming, jogging, continuous slow running, skipping with a jump rope and other aerobic exercises for longer duration are best exercises for enhancing cardiovascular endurance.
                                           

                                                          cardiovascular endurance

2. Muscular Strength: Muscular strength is also an important component of health related physical fitness. Muscular strength is the amount of force the muscle or a group of muscles can exert against resistance. In fact, muscular strength means the ability of the muscles to lift weight. The duration for applying muscular strength may be short and vary from 0 to 15 seconds. The muscular strength may be measured in pounds and dynes. The muscular strength is essential for performing daily routine work easily and smoothly such as lifting weight and putting it at another place, climbing stairs, etc. It is also essential for maintaining good posture, avoiding injuries and remaining independent Generally, muscular strength depends upon the percentage of fast twitch fibres . It can be increased through weight training, i.e., bench press, standing press, standing press, curling. shoulder press, squats, leg press, etc. 
                                                       

                                                                 Muscular strength

3. Muscular Endurance: Muscular endurance is on e of the important components of health related fitness. Muscular endurance is the ability of a muscle or a group of muscles contraction against resistance for an extended or longer period of time. It is associate d with the muscle ability to continue to perform the activity without fatigue. In other words, it is the ability of muscles to perform repeated exercise for long duration without getting tired. Muscular endurance deals with slow twitch muscle fibres. For improving muscular endurance, jogging, walking, running on treadmill for 15 to 20 minute are beneficial. 

                                                       

                                                                Muscular endurance 
 

 4.  Flexibility: Flexibility is the range of movement of joints. In other words, it means the range of motion available in a joint. It is affected by muscle length , joint structure tendons, ligaments, and other factors. An individual who has good flexibility  can move his/her body joint through a full range of motion in work and play. he can perform his daily routine work smoothly efficiently and easily, Flexibility is enhanced through physical activity programmes, Usually tight joints prevent smooth and efficient movement. Flexibility is helpful in many ways such as in preventing injuries improving posture reducing low back pain maintaining healthy.

                                                       

                                                                        Flexibility

5.  Body Composition: Body Composition is one of the major components of health related fitness. Body composition is the percentage of lean body mass bones tendons muscles water ligaments organs, etc., in comparison to body fat. This percentage varies from person to person. A fit person has relatively low percentage of body fat. A healthy amount of fat for men is between 15 to 18 per cent whereas in women it is between 20 to 25per cent. It is important to maintain a healthy percentage of body can contribute to the development of health problems such as heart diseases and diabetes. Excess body fat may place strain on the joints muscle and bones which increases the risk of injuries. Good body composition is best gained through proper diet and exercise.