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Physical Fitness and Exercise

What is Physical Fitness?

Regular physical activity helps control weight, strengthens bones and muscles, and reduces the risk of lifestyle diseases such as heart disease. Physical activity increases energy and relieves stress. Physical fitness is achieved through exercise (physical activity), healthy nutrition, and adequate rest. Physical fitness impacts other aspects of your overall health, particularly mental and social health.

When we use our body for work and physical activity, it becomes stronger and healthier. When we do not use our body, it becomes weaker. You build physical fitness when you exercise, work out, or engage in physical activities. You lose fitness when you are sedentary (inactive).

It is important to know the benefits of physical activity and exercise and to make it an integral part of your lifestyle.

Read TeensHealth: Why Exercise is Wise to learn more about the physical and mental rewards and benefits of exercise. Note what experts recommend for teen fitness.

Components of Physical Fitness

These are the components that make up physical fitness:

  • Muscular strength – the amount of force you get from muscles.
  • Muscular endurance – the ability to use your muscles for long periods of time without tiring.
  • Flexibility – the ability to bend and stretch in a wide range of motion.
  • Cardiorespiratory endurance – the ability of the heart and lungs to perform well over an extended period of physical activity.
  • Healthful body composition – having an appropriate percentage of body fat compared to muscles, bones, and other body organs.

Each of the components of fitness is measurable.

Types of Exercises

The way to attain and maintain physical fitness is through exercise. There are five types of exercise for total fitness.

  • Aerobic – is continuous and gets the heart rate up for a sustained period of time such as running, jogging, or brisk walking.
  • Anaerobic – builds muscular strength such as weightlifting.
  • Isometric – the type of exercise to strengthen muscles without body movement such as holding a balance position.
  • Isotonic – the type of exercise that strengthens muscles with body movement or repetitions such as push-ups.
  • Isokinetic – typically exercises using machines at a fixed rate or weight and a fixed range of motion.

To achieve total fitness, it is important to include all types of exercises.

FITT Formula

The FITT Formula is a guide to help you make the most of your personal fitness plan. FITT stands for:

  • F = Frequency – How often you exercise or do physical activity.
    • You should strive to do some type of physical activity every day.
  • I = Intensity - How hard you work out. How vigorous is the physical activity?
    • The more vigorous the activity, the better the results.
  • T = Time – How long does the activity last?
    • You should strive for 60 minutes a day. This can be broken into shorter intervals that add up throughout the day.
  • T = Type – The type of activity (aerobic or anaerobic) yields different fitness benefits.
    • Walking and running build endurance. Lifting weights builds muscular strength.

Injuries

Sport Injuries

Anytime there is body movement, particularly with speed or force, there is the possibility of injury. A primary defense against sports and activity injuries is to always warm up, cool down, and stay in shape.

Two main types of sports injuries are skeletal system injuries (to bones, joints, ligaments) and muscular system injuries (muscles and tendons).

One of the most common sports or activity injuries is a sprain, particularly the ankle. Treatment for a mild sprain is known as the R-I-C-E method. RICE stands for:

  • R = Rest - Get off of the injured joint and do not use it.
  • I = Ice – Apply ice to reduce swelling.
  • C = Compression – Apply a bit of pressure to the area by packing the ice snugly.
  • E = Elevation – Elevate the injured joint (if possible) to further reduce swelling.

Read TeensHealth: Dealing With Sports Injuries. Be sure you read the section titled "Call a doctor when." You can reduce the risk of injuries by wearing proper safety equipment and staying well hydrated during physical activities and sports.

Concussions

Concussions can occur in any sport with the highest numbers in football, rugby, hockey, soccer, and basketball. Bicycling reports the highest number of head injuries in a recreational activity. Head injuries are best prevented by wearing the correct, age-appropriate equipment and obeying safety rules.

Seek medical care immediately for concussions symptoms. Do not return to play until released by a medical health care professional.

Goals

Fitness Goals

Now, during adolescent years, is a good time to begin a lifestyle of personal fitness if you have not already. The best way to set goals to achieve personal fitness is to assess what your fitness level is to begin. Assess your weight, blood pressure, and other health and physical fitness measurements you want to improve.

Long-term goals, for example, would be to prevent heart disease, diabetes, and other lifestyle-related diseases. Short-term goals will be goals you want to reach soon. It may be to gain more muscle mass, lose weight, run a longer distance without tiring, and so forth. Achieving short-term fitness goals along the way are the steps to long-term benefits.

Your personal physical fitness will be up to you. Engaging in activities that develop fitness is the way to gain and maintain physical fitness. Your fitness goals should include developing each of the components of fitnessmuscular strength, muscular endurance, flexibility, cardiorespiratory endurance, and healthful body composition . Getting involved in school sports is a great way to develop physical fitness. It also has mental and social health benefits. Build a support group in your fitness efforts by encouraging other friends or classmates to try out for a sports team.

You can avoid the negative consequences of a sedentary lifestyle by regularly engaging in exercise and physical activities.

Prevent Lifestyle Diseases

Heart disease is the number one cause of death in our country. Strokes and diabetes follow closely behind. The American Heart Association states, “Your lifestyle is not only your best defense against heart disease and stroke, it is also your responsibility.” Being physically active every day lowers blood pressure and cholesterol. It also helps you to maintain a healthy weight.

Obesity puts a person at a higher risk for cardiovascular diseases (diseases of heart and blood vessels) and type 2 diabetes. Physical activity along with good nutrition is the way to maintain healthy weight.

Health Advocacy

Health advocacy is encouraging and supporting others to practice healthy behaviors. With the rising cost of healthcare, it is important for each of us to accept responsibility for health promotion and disease prevention. Promoting physical fitness is a good way to demonstrate the ability to advocate for good health practices.

Encourage peers, family, and those around you to engage in regular physical activity. Start a walking club or just a group of friends to make it more enjoyable and have accountability. Use social media to communicate when and where you can meet to walk or exercise together. Make use of fitness apps to stay motivated and track progress.

Use software platforms to conduct workouts with groups. Invite friends or family members who spend too much time on the computer or gaming (playing video games) to join you for a walk or recreational sport. People who listen to music or podcasts during physical activities tend to exercise longer.

Make physical activity and exercise a part of your daily life.

Being physically fit keeps your body working for you instead of against you. Get moving!