FITNESS

Fitness is defined as the quality or state of being fit. Around 1950, perhaps consistent with the industrial revolution and the treatise of World War II, the term “fitness” increased in western vernacular by a factor of ten. The modern definition of fitness describes either a person or machine’s ability to perform a specific function or a holistic definition of human adaptability to cope with various situations. This has led to an interrelation of human fitness and attractiveness that has mobilized global fitness and fitness equipment industries. Regarding specific function, fitness is attributed to persons who possess significant aerobic or anaerobic ability, i.e. endurance or strength. A well-rounded fitness program improves a person in all aspects of fitness compared to practicing only one, such as only cardio/respiratory endurance or only weight training.

Fitness is defined as the quality or state of being fit. Around 1950, perhaps consistent with the industrial revolution and the treatise of World War II, the term “fitness” increased in western vernacular by a factor of ten. The modern definition of fitness describes either a person or machine’s ability to perform a specific function or a holistic definition of human adaptability to cope with various situations. This has led to an interrelation of human fitness and attractiveness that has mobilized global fitness and fitness equipment industries. Regarding specific function, fitness is attributed to persons who possess significant aerobic or anaerobic ability, i.e. endurance or strength. A well-rounded fitness program improves a person in all aspects of fitness compared to practicing only one, such as only cardio/respiratory endurance or only weight training.

EXERCISE

Cardiorespirotary fitness can be measured using  VO2 max a measure of the amount of oxygen the body can uptake and utilize.Aerobic exercise, which improves cardiorespiratory fitness, involves movement that increases the heart rate to improve the body’s oxygen consumption. This form of exercise is an important part of all training regiments ranging from professional athletes to the everyday person. Also, it helps increase stamina.

Aerobic exercise

• Jogging – Running at a steady and gentle pace. This form of exercise is great for maintaining weight.
• Elliptical training – This is a stationary exercise machine used to perform walking, or running without causing excessive stress on the joints. This form of exercise is perfect for people with achy hips, knees, and ankles.
• Walking – Moving at a fairly regular pace for a short, medium or long distance.
• Treadmill training – Many treadmills have programs set up that offer numerous different workout plans. One effective cardiovascular activity would be to switch between running and walking. Typically warm up first by walking and then switch off between walking for three minutes and running for three minutes.
• Swimming – Using the arms and legs to keep oneself afloat and moving either forwards or backward. This is a good full body exercise for those who are looking to strengthen their core while improving cardiovascular endurance.
• Cycling – Riding a bicycle typically involves longer distances than walking or jogging. This is another low-stress exercise on the joints and is great for improving leg strength.^[
• Sprinting – Running short distances as fast as possible

Anaerobic exercise

Training

Specific or task-oriented fitness is a person’s ability to perform in a specific activity with a reasonable efficiency: for example, sports or military service. Specific training prepares athletes to perform well in their sport.

• 100 m sprint: in a sprint, the athlete must be trained to work anaerobically throughout the race, an example of how to do this would be interval training.
• Century Ride: cyclists must be prepared aerobically for a bike ride of 100 miles or more.
• Middle distance running: athletes require both speed and endurance to gain benefit out of this training. The hard-working muscles are at their peak for a longer period of time as they are being used at that level for the longer period of time.
• Marathon: in this case, the athlete must be trained to work aerobically and their endurance must be built-up to a maximum.
• Many firefighters and police officers undergo regular fitness testing to determine if they are capable of the physically demanding tasks required of the job.
• Members of armed forces are often required to pass a formal fitness test. For example, soldiers of the US Army must be able to pass the Army Physical Fitness Test (APFT)
• Hill sprints: requires a level of fitness to begin with; the exercise is particularly good for the leg muscles. The army often trains to do mountain climbing and races.
• Plyometric and isometric exercises: An excellent way to build strength and increase muscular endurance.
• Sand running creates less strain on leg muscles than running on grass or concrete. This is because sand collapses beneath the foot, softening the landing. Sand training is an effective way to lose weight and become fit, as more effort is needed (one and a half times more) to run on the soft sand than on a hard surface.
• Aquajogging is a form of exercise that decreases strain on joints and bones. The water supplies minimal impact^{[clarification needed]} to muscles and bones, which is good for those recovering from injury. Furthermore, the resistance of the water as one jogs through it provides an enhanced effect of exercise (the deeper you are the greater the force needed to pull your leg through)

• Swimming: Squatting exercise helps in enhancing a swimmer’s start.^[

For physical fitness activity to benefit an individual, the exertion triggers a response called a stimulus. Exercise with the correct amount of intensity, duration, and frequency can produce a significant amount of improvement. The person may overall feel better, but the physical effects on the human body take weeks or months to notice and possibly years for full development. For training purposes, exercise must provide a stress or demand on either a function or tissue. To continue improvements, this demand must eventually increase little over an extended period of time. This sort of exercise training has three basic principles: overload, specificity, and progression. These principles are related to health but also enhancement of physical working