Physical Fitness
Definition
Physical fitness can be defined as a state of sound health. Although numerous measures have been designed to evaluate physical fitness, the subjective interpretation of "sound health" makes it difficult to categorize individuals as either physically fit or not. Activity level is an important determinate of physical fitness, however, and the American College of Sports Medicine uses the following guidelines to determine if an individual is "active". Individuals who have regularly participated in vigorous activity for at least 15 minutes, 3 times per week, for the past 3 months are classified as active. The parameters used to measure physical fitness and the training methods used to increase physical fitness fall into two categories aerobic fitness and anaerobic fitness.
Aerobic
Measures of aerobic fitness typically involve assessment of cardiovascular and respiratory function, including: maximum oxygen consumption, cardiac output, stroke volume, heart rate, and ventilatory equivalent. Additionally, measures of body composition, cardiac hypertrophy, blood pressure, and blood volume can be used to evaluate aerobic fitness.
The greatest gains in aerobic fitness occur through endurance training and are influenced by initial fitness level, exercise intensity, exercise duration, and exercise frequency.
In order to develop and maintain a minimum level of aerobic fitness, the American College of Sports Medicine recommends individuals participate in rhythmical activities requiring the use of large muscle groups (walking, jogging, swimming, bicycling, etc.). The recommended intensity of exercise corresponds to 65 to 90% of maximal heart rate, or 50 to 85% of maximal oxygen consumption. The recommended duration of exercise is 15 to 60 minutes of continuous or discontinuous exercise. The duration of exercise is dependent the intensity of the exercise, thus higher intensity activities require a shorter duration. The recommended frequency of exercise is 3 to 5 days per week.
Anaerobic
Measures of anaerobic fitness typically involve assessment of muscular function and anthropometry including muscular strength, muscular endurance, muscular power, muscular hypertrophy, and body composition. The greatest gains in anaerobic fitness occur through resistance training and are influenced by initial fitness level, exercise intensity, exercise duration, and exercise frequency.
Resistance training programs can be distinguished by intensity, volume, and recovery period parameters. Typically, resistance programs are classified as:
1. Muscular endurance programs utilizing low intensities, high repetitions, high volumes, and reduced recovery periods.
2. Muscular hypertrophy programs utilizing moderate to high intensities, moderate to high repetitions, high volumes, and moderate recovery periods.
3. Muscular strength programs utilizing high intensities, low repetitions, low volumes, and long recovery periods.
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