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Five components of physical fitness
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Posted by admin Mon Jul 21, 2008 10:28:42 PDT
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Many people talk about getting in shape or getting back into shape. What does that mean? There are five components to physical fitness: flexibility, muscular strength, muscular endurance, body fat ratio and cardiovascular. Over the next five issues, we will talk about each of the five components and what is required to become physically fit.

Flexibility refers to range of joint mobility or range of motion (ROM) for which the joint is designed. Mobility is specific to each joint or a series as in the spine. Flexibility also refers to the muscles, tendons and ligament tissue that pertain to particular joints. The importance of retaining as much ROM in our joints cannot be stressed enough.

As we age, we tend to lose ROM due to inactivity. There is a saying in yoga, “Young as your spine is flexible.” As we grow older, most of us tend to move less so we begin to lose ROM. That reminds me of another great saying, “Use it or lose it!”

All structured exercise should have a component of flexibility training involved. It is recommended to never stretch a “cold” muscle. As an example, if you were to take a piece of rubber and try to bend it you would find that it is rigid and difficult to flex. If you take that same piece of rubber and place it in the sun (especially in Bakersfield sun!), it warms and becomes more pliable. The connective tissue around our joints work the same way. Warm your muscles first to prevent injury while stretching. This will allow you to achieve the most you can from the time that you spend stretching.

Three of my favorite stretches
1. Stand in front of your kitchen counter with your legs straight and your knees soft (do not lock your knees). Place your hands on the counter and do your best to keep your back flat as you lean forward. You should feel this stretch down your hamstrings (back of thighs). Lift your tailbone towards the ceiling to increase the stretch.

2. While you are still at the counter, grip onto the sink with your hands. Bend your knees and sit back with your weight into your heels. As you bend your knees, take the stretch from your hamstrings into your upper body. Specifically you begin stretching your upper back under your armpits.

3. Stand in a doorway with your upper arms at shoulder level and your palms/elbows on the door jam. Now lean forward and allow the stretch to open up the front of your shoulders and your chest.

Remember: never begin a fitness routine or stretching routine without consulting your physician first.

— Vernie has 16 years of fitness experience and is certified in many areas. His business, Personal Edge Fitness, is downtown, and a new location  is opening soon in the Southwest.

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Comment From: dweaver3

Vernie, I like how you've broken down fitness into five categories to keep in mind. Also I appreciate learning about the importance of range of motion. Since I turned 30, I've noticed my joints don't want to cooperate as much. I look forward to trying out the stretches!