Physical Fitness: Definition, Components, Concepts, Elements, Purpose, Benefits and Forms of Exercise

Physical Fitness: Definition, Components, Concepts, Elements, Purpose, Benefits and Forms of Exercise – What is meant by physical fitness? On this occasion About the knowledge.co.id will discuss about Physical Fitness and the things that surround it. Let's look at the article below to understand better.

Physical Fitness: Definition, Components, Concepts, Elements, Purpose, Benefits and Forms of Exercise

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In general, the notion of physical fitness is the ability of a person's body to carry out daily work light and easy without feeling significant fatigue and still have energy reserves to carry out activities that are other.

Another definition of physical fitness is the body's ability to carry out activities without experiencing significant fatigue. This is almost the same as the notion of physical fitness put forward by Sudarno (1992:9) that physical fitness is a condition when the body is able to carry out tasks daily activities properly and efficiently without experiencing significant fatigue, and the body still has reserves of energy both to deal with sudden and emergency reserves.

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Definition of Physical Fitness According to Experts

The following is the definition of physical fitness according to experts, including:

• Prof. Sutarman

an aspect, namely the physical aspect and overall fitness (total fitness) that gives ability to a person to live a productive life and be able to adapt to any physical stress worthy.

• prof. Soedjatmo Soemowardoyo

states that physical fitness is the body's ability to adjust the function of its organs within physiological limits to environment (altitude, humidity, temperature, etc.) and/or physical work efficiently enough without fatigue excessive.

• Agus Mukholid, M.Pd (2004:3)

The definition of physical fitness according to Agus Muklolid, M.Pd is the ability and ability to carry out activities or work, enhance work power without experiencing fatigue excessive.

• Rusley Lutan

The definition of physical fitness according to Rusli Lutan is a person's ability to do all kinds of physical work that requires flexibility, endurance and strength.

• Mochamad Sajoto and Judith Rink

The definition of physical fitness according to Mochamad Sajoto and Judith Rink is a person's ability to complete daily work without experiencing fatigue. excessive with the expenditure of energy large enough to meet the needs of movement and enjoy leisure and to meet emergency needs if necessary anytime.

• Sadoso Sumarsardjuno

The definition of physical fitness according to Sadoso Sumosardjuno is a person's ability to carry out their daily tasks easily, without feeling excessively tired, and still have spare or energy reserves to enjoy the time his leisure.

• Ministry of Education and Culture (1996:4)

The definition of physical fitness according to the Ministry of Education and Culture is a person's physical ability or ability to carry out their daily tasks efficiently and effectively in a relatively long time without fatigue means.

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Physical Fitness Components

The following are components of physical fitness including:

• Strength (Strength), Strength is a condition of the body that is able to use muscles when charged to carry out an activity. Strong muscles can be achieved with regular and consistent strenuous exercise. Some other forms of physical fitness training to train muscle strength are as follows:
  • Push-ups, to train arm muscle strength.
  • Sit-ups, training the strength of the abdominal muscles.
  • Squat-jump, training leg strength and abdominal muscles.
• Endurance Endurance is a person's ability to use organs such as the heart, lungs, and so on effectively and efficiently to carry out activities. In contrast to strength, endurance can be trained with light exercises such as running and jogging which are done regularly for at least 30 minutes every day.
• Muscular Power Muscle power is a person's ability to utilize maximum strength in the shortest possible time. Muscle power is related to the anaerobic system in the process of meeting energy needs. Physical fitness exercises that can train muscle power capabilities include:
  • Vertical jump, to train leg muscle explosive power.
  • Front jump, to train the ability of the calf and leg muscles.
  • Side jump, training leg and thigh muscle explosive power.
• Speed ​​(Speed), Speed ​​is a person's ability to perform continuous movement in the shortest possible time. This ability is very reliable in sports that require speed, such as running a short distance of 100 and 200 meters. Leg muscle strength is also very influential in training the speed of movement of the human body. The main exercise to increase speed is running 50-200 meters.
• Flexibility Flexibility refers to the effectiveness of the human body in adapting to movements or activities that rely on body flexibility. Examples of exercises that can train flexibility are gymnastics, yoga, and swimming.
• Agility Agility is a person's ability to adjust to body positions such as from front to back or from left to right. One type of sport that relies on agility is badminton and soccer. Some types of physical exercise that can train agility include zig-zag running and going up and down stairs.
• Coordination (Coordination), Coordination is a person's ability to integrate different body movements into one effective movement. Body coordination abilities can be trained by bouncing the ball against the wall with the right hand and catching it again using the left hand. In essence, coordination exercises require strong instinctive movement abilities as well as high concentration.
• Balance, balance is the ability to control the organs and nerves of the muscles so that they can control body movements properly. One of the sports that rely on the ability to balance is gymnastics and beautiful jumping. Physical exercises that are useful for training balance include the candlestick exercise, walking on a wooden block, and standing with your hands as the support.
• Accuracy Accuracy is the ability to control movement according to the target. Bowling ball games and archery are sports games that rely on accuracy. Some exercises that can be done to practice precision or accuracy include throwing the ball at a specific basket or target.
• Reaction Reaction is a person's ability to respond to stimuli or stimuli given by other people. The form of physical fitness training to train the accuracy of the reaction is throwing and catching the ball.

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Various Forms of Physical Fitness Exercise

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  Strength Training (Strength)

Strength is the ability of the body's muscles to contract in order to generate tension against a resistance. Forms of exercise that are suitable for developing strength are resistance exercises where we have to lift, push or pull a load. The burden can come from our own limbs (external resistance).

Forms of exercise include: lifting barbells, dumbbells, weight training (weight training), and training with tools using spring (spring devices). Muscle strength is a very important component in order to improve physical condition whole. The benefits of strength for the body are:

• • As the driving force of any physical activity,
  • As a protection from possible injury
  • Strength makes people run faster, throw or kick farther and more efficiently, hit harder, and can help strengthen joints.

Strength training with our own body weight (internal resistance), among others:

• • Exercise for the muscles of the arms.
    • Push up (stomach lift push up)
    • Pull up (hang lift body)
    • Squat lift body
    • Walk on your stomach on your hands
  • Abdominal strength training (sit ups)
  • Back muscle training

• Flexibility Exercises (Flexibility)

Flexibility is a person's ability to make maximum motion in space without significant obstacles.

There are (2) flexibility training movement techniques, namely dynamic flexibility and static flexibility.

• • Dynamic flexibility exercises are simple swinging and rotating movement patterns that aim to develop freedom and smoothness of movement. Examples of movements in dynamic flexibility exercises: rotating arms, swinging legs, rotating the neck, and rotating the waist. These exercises are meant to develop relaxation, improve blood circulation, and serve as a light warm-up exercise. to the initial position. Among them are:
    • Dynamic neck flexibility exercises
    • Dynamic flexibility of the shoulder joint
    • Dynamic torso flexibility exercises
    • Hip joint flexibility exercises
    • Knee flexibility exercises
  • Static Flexibility Exercise, is staying in a position that is carried out for a certain period of time. Forms of practice include:
    • Static flexibility of the knee joint
    • Static flexibility of the back and thigh muscles
    • Static flexibility of the back muscles.
    • Kaya training

• Balance Exercise

Balance is maintaining the body from a pressure or burden from the body in a state of rest or while moving. This balance exercise can be done by reducing or minimizing the area of ​​support. Balance training is an exercise / form of body posture in a balanced state both in standing, sitting and squatting. Among others are :

• • Balance exercise lifts one leg from a kayaking stance.
  • Exercise balance with airplane attitude.
  • Exercise balance from a standing position then squat
  • Exercise balance from a sitting position.
  • Balance exercise from standing on one leg and the other leg crossed at the knee.

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Physical Fitness Concept

Physical fitness does not only describe health, but rather is a way of measuring individuals in carrying out their daily activities. Three things are important in physical fitness, namely:

• Physical related to the muscles, bones and fat parts.
• Organ function is related to the efficiency of the heart, blood vessel and lung “respiratory” systems.
• Muscle response is related to speed, flexibility, weakness and strength.

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Elements of Physical Fitness

The elements of physical fitness include:

• The Power of "Strength"

Strength is the ability to use muscles to accept loads while working. Muscle strength can be achieved from training with heavy weights and low frequency.

• Endurance

Endurance is a person's ability to use organs such as the heart and lungs effectively and efficiently in carrying out their activities.

• Muscular Power

Muscle power is also known as explosive power, which is the ability of a person to use the maximum force that is deployed in the shortest possible time.

• Speed

Speed ​​is a person's ability to make continuous movements in the shortest possible time. The form of exercise that is done to increase speed is to run 50-200 meters.

• Flexibility "Flexibility"

Flexibility looks at the effectiveness of the human body in adapting to movements or activities that rely on body flexibility.

• Agility

Agility is a person's ability to adjust to body positions such as from front to back or from left to right.

• Coordination

Coordination is a person's ability to unite different body movements into one effective movement.

• Balance "Balance"

Balance is the ability to control organs and muscle requirements so that they can control body movements properly.

• Accuracy "Accuracy"

Accuracy is the ability to control the movement according to the target.

• Reactions

Reaction is a person's ability to respond to stimuli or stimuli given by others.

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Tests To Measure Physical Fitness Levels

Everyone has different levels of physical endurance and fitness. The function of the physical fitness test is an indication of a person's body's ability to carry out activities. A person's fitness level can be determined through the following tests:

• Movement Type

Physical fitness can be obtained by doing movements that are in accordance with the body's abilities, namely starting with movements that are easy then the intensity and level of difficulty of the movement can be increased along with the body's increasing ability increase.

• Frequency

Light physical fitness exercises that are done regularly can have a good effect on the body compared to strenuous exercises that are done only occasionally. Consistent exercise frequency, such as three times a week, is needed to form excellent body strength.

• Time

The time and duration of exercise also determines a person's level of physical fitness. The time for physical fitness training is determined by the level of endurance a person has. Generally, people who don't exercise regularly are advised to do physical exercise for at least 30 minutes every day to avoid excessive fatigue.

Physical Fitness Goals

 Some of the functions and goals of physical fitness include:

• Improved blood circulation system, nervous system and heart function.
• Increased components of flexibility, stamina and speed.
• Accelerate the recovery of organ function after exercise or even in certain conditions such as pregnant women, the elderly and recovery after illness.
• For athletes, a high degree of physical fitness serves to increase performance.
• Stimulates development and growth for toddlers and children.

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Physical Fitness Benefits

The following are the benefits obtained from physical fitness which include:

• Improve blood circulation and heart work system.
• Increase stamina and body strength so that the body becomes more energetic.
• Has the ability to restore the body's organs properly after exercise.
• Have the right body response.
• Reducing the risk of obesity.
• Prevent heart disease.
• Lowering high blood pressure.
• Overcoming depression.
• Avoid osteoporosis "porous bones".

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