Physical: Definition, elements and types

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Maintaining a good level of fitness is something we should all do. But it can be difficult to determine which activity to do. However, there are quite a few health benefits such as: Staying physically fit can help prevent some diseases, muscle strength is increased due to fiber hypertrophy and neurological changes, and some can be reduced. medical problem.

1. Physical

Physical health depends on how well a person meets each element of health. When it comes to fitness, these components include: cardio fitness, muscle strength, muscular endurance, body composition, flexibility. So you can tell if someone is healthy enough by determining their level of physical activity in each component.

2. Physical activities

2.1. Cardiovascular Performance Cardiovascular endurance indicates how well our bodies can fuel during physical activity through the body's circulatory and respiratory systems. Activities that improve cardiovascular endurance are those that cause a high heart rate over a long period of time.
These activities include: swimming, brisk walking, jogging, cycling
People who regularly participate in these activities are more likely to have good cardiovascular fitness. It is important to start these activities slowly and gradually increase the intensity.
How to increase fitness at home can do exercise that increases cardiovascular endurance in a number of ways. The heart muscle is strengthened so it can pump more blood with each heartbeat.
At the same time, additional small arteries are developed in the muscle tissue so that blood can be delivered to the working muscles more efficiently when needed.
How does heart health change with exercise? Heart changes and improves efficiency after endurance training. However, recent research shows that different types of activity change the heart in different ways. All types of exercise increase the overall size of the heart, but there are significant differences between endurance athletes, like rowers, and strength athletes, like soccer players. Endurance athletes' hearts show enlarged left and right ventricles, while strength athletes show thickening of their heart walls, especially the left ventricle.
How does lung health change with exercise? While the heart strengthens over time, the respiratory system does not adjust to the same extent. Lung function does not change significantly, but the oxygen taken in by the lungs is used more efficiently.
In general, exercise encourages the body to become more efficient at receiving, distributing and using oxygen. This improvement, over time, increases endurance and overall health.
Health benefits of cardiovascular fitness: Cardiovascular exercise has been found to help reduce the risk of diseases including: Heart disease, lung cancer, type 2 diabetes, stroke.

2.2. Muscular Strength Muscular Strength: "the ability of a muscle to exert force during an activity." There are several ways to measure muscle strength such as: lifting or pushing an object of a set weight in a specified position and comparing the results with any given population is the best way.
If muscle is worked steadily and regularly, it will increase in strength. There are different ways to exercise your muscles, but any way that works a muscle until it gets tired will increase muscle strength over time.
How does muscle structure change during exercise? Muscles are composed of elongated muscle cells. Each muscle cell contains the proteins: actin and myosin, which give muscles strength. These two fibers slide on top of each other, creating a power stroke.
To build muscle, you must meet the following criteria: the muscle is exercised regularly, the individual has absorbed enough protein. The exact mechanism of muscle building is not fully understood, but the general principles are well known. Exercise causes muscle cells to expand and increases the production of actin and myosin.
Also, in untrained muscles, the fibers tend to fire in an asynchronous manner. When trained, they learn to ignite together, increasing maximum power output.
Normally, the body will prevent the muscles from working too hard and getting injured. As muscles are trained, the body begins to de-activate the muscles - allowing more force to be used.
2.3. Endurance Exercise can include muscular endurance, which is the ability of muscles to continue working without fatigue. Strength training helps build better muscle. On the other hand, endurance training doesn't necessarily produce larger muscles.
This is because the body focuses more on the cardiovascular system, ensuring that the muscles receive the oxygenated blood they need to stay active. Another important change in muscles specially trained to increase endurance involves different types of muscle tissue - fast-twitch fibers and slow-twitch fibers:
Fast-twitch fibers - contract quickly but get tired quickly. They use a lot of energy and are very useful for sprints. These muscle fibers are slightly white because they do not require blood to function. Slow-twitch fibers - best for endurance work, they can perform tasks without fatigue and are found in the core muscles. These fibers are red because they rely on an oxygenated blood supply and contain myoglobin. Different exercises will help promote fast-twitch fibers, slow-twitch, or both. Sprinters will have relatively faster twitch fibers, while long distance runners will have more slow-twitch fibers.

2.4. Body Composition Body composition measures relative amounts of muscle, bone, water, and fat. An individual can maintain the same weight but radically change the proportions of each component that makes up the body.
For example, people with a high percentage of muscle (lean mass) weigh more than people of the same height and waist circumference have less muscle. Muscle weighs more than fat.
How is body composition calculated? Calculating exact body composition can be difficult. However, several precise methods can be taken: First, the weight is measured on a standard scale. Next, volume is measured by submerging the individual in water and measuring displacement. The proportions of water, protein, and minerals in the body can be determined by various radiometric and chemical tests. The density of substances such as: Water, fats, proteins and minerals can be measured or estimated.
Other methods include dual-energy X-ray absorptiometry, air displacement computed tomography, bioelectrical impedance analysis, total body imaging (MRI and CT), and ultrasound.
2.5. Flexibility Flexibility refers to the range of motion on a joint. Flexibility is important because it improves your ability to rhythmically link movements together and can help prevent injury. Flexibility is specific to each joint and depends on several factors, including how tight the ligaments and tendons are.
Flexibility is increased by various activities, all designed to stretch joints, ligaments and tendons. There are three types of exercises commonly used to increase body flexibility:

Dynamic Active Stretching - the ability to complete the full range of motion of a particular joint and is used in standard warm-up exercises to prepare the body for physical activity. Active Static Stretching - holds the body or part of the body in a stretch position and maintains it for a period of time. An example of a static positive stretch is cleavage. Ball stretching - only used when the body has been warmed and softened after exercise, which includes stretching in various body positions and bouncing up. There are several ways to improve flexibility, of which a daily stretching regimen may be the simplest and most effective way to achieve flexibility.
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Reference source: medicalnewstoday.com