The Major Health Related Components Of Physical Fitness - How To Improve Your Health

In this video we discuss the 6 major components of fitness and go through how you can improve each of them. We cover cardio, muscular fitness, rest and recovery, nutrition, flexibility and neuromuscular fitness.

Transcript/notes (partial)
Improving or maintaining your level of fitness benefits your physical health, mental health, and many of the systems in your body. In this video we are going to go through the 6 main components of fitness.
A through fitness program should address cardiorespiratory fitness, muscular fitness, flexibility, and neuromotor fitness which includes balance, coordination and agility, having proper nutrition, and allowing ample time for rest and recovery.

Starting with cardiorespiratory fitness. Cardiorespiratory fitness which is also referred to as aerobic fitness is the ability for the circulatory and respiratory systems to work together to take in oxygen and deliver it to the muscles, and once delivered, the muscles are able to absorb and use the oxygen to generate energy. Cardiorespiratory fitness training activities include walking, jogging, sprinting, cycling, swimming, using aerobic machines, and playing sports various. You can include any of the just mentioned activities, or others, to help improve or maintain your cardiorespiratory fitness.

Next up is muscular fitness, which is also referred to as resistance or strength training. It includes both muscular strength and muscular endurance. Muscular strength is the ability for a muscle, or group of muscles to exert force, and muscular endurance is the ability of a muscle, or group of muscles to continue performing over a duration without fatigue. Muscular fitness training can include using free weights, using machine or cable stacked weights, using loop bands or cords, performing bodyweight exercises, and performing underwater exercises, basically any movements performed against a resistance.

Next up is flexibility. Flexibility exercises are the stretching of muscles and tendons to improve joint range of motion, and physical function. Flexibility improvement is typically done through stretching. There are many types of stretches to improve flexibility with the 2 most popular being static stretches and dynamic stretches. Static stretches consist of slow movements into a peak position, then holding that position. Dynamic stretches is moving parts of the body through a full range of motion, while slowly increasing the reach or speed of the movement. Stretching can be done daily, or at least a few times per week, should be performed after your body is warmed up and can be done before or after a traditional type of workout.

Next up is neuromuscular fitness. Neuromotor fitness involves activities that improve an individual’s motor skills such as the ability to balance and perform coordinated movements while maintaining a solid equilibrium. Neuromotor fitness activities include yoga, tai chi, balance board movements, bosu ball training, single leg resistance training, compound resistance movements, playing sports and movements in different directions. Balance and coordination exercises are often overlooked in many workout routine programs, and as we get older are some of the skills that deteriorate the fastest. When you are planning out your fitness program, make sure you include at least a few exercises that focus on balance, coordinated movements and movements in different directions.

Another component of fitness is nutrition. Nutrition is just as important, if not more so, to a comprehensive program as anything listed previously. Proper nutrition provides the nutrients to allow muscles to recover and grow, allow the body to replenish used atp energy and glycogen, avoid dehydration and replace lost electrolytes. Consuming vegetables and fruits, eating whole grain products, complete protein foods, healthy fats, and drinking plenty of water are great ways to provide your body with the nutrients it needs to repair, recover and energize itself before after and in between workouts.

Rest and Recovery time is another important aspect to an exercise program. Giving ample time between workouts to allow muscles to repair and recover is vital. Typically 48 hours between strength training sessions is optimal, however, beginners may need to allow more time for recovery. Intense cardio sessions usually require 48 hours as well, with lower intensity sessions requiring less time between sessions, but this really depends on the individual’s fitness level. Flexibility sessions can usually be done daily, again depending on the individual. Neuromotor fitness activities are usually incorporated into strength or cardio sessions, so again, 48 hours, depending on the intensity and fitness level.

Timestamps
0:00 Intro
0:11 The 6 main components overview
0:27 Cardiorespiratory fitness
1:01 Muscular fitness
1:42 Flexibility
2:21 Neuromotor fitness
3:03 Nutrition
3:38 Rest and recovery
4:25 Summary