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The 10 Components of Fitness
Fitness is a very misunderstood concept and everyone has their own way of defining it.
What most people don’t know is that 10 parts/elements/aspects that make up the state “Acting”. All these 10 components must be developed in an individual in order for him/her to be considered physically fit.
Now, it doesn’t matter if you are old or young, man or woman; or whether you belong to a certain type of people (bodybuilder, athlete, corporate executive, couch potato, housewife etc.). Your fitness program must focus on improving all 10 aspects of fitness.
Everyone is built the same way physiologically. Therefore, we all need every part of fitness to increase the quality of our physical fitness and thus increase our life.
So…. What exactly are the 10 components of education?
The 10 parts of hygiene:
1) Cardiovascular Stability: The ability of the cardiovascular and respiratory systems to carry oxygenated blood to the skeletal muscles that work for long periods of time without fatigue.
2) Muscular Endurance: The ability of skeletal muscles to contract continuously for long periods of time without fatigue.
3) Musculoskeletal Strength: Overall strength of muscles, bones, ligaments and tendons.
4) Flexibility: The body’s ability to maintain full range of motion around the joints.
5) Perfect body shape: A man is said to have ideal body composition when no more than 15% of his body weight is made up of body fat. A woman’s body is said to be ideal if no more than 20% of her body weight is made up of body fat.
6) Power: It is the ability of the skeletal muscles to increase the force they provide in the shortest amount of time.
7) Distance: The ability to reduce the time it takes to perform a specific movement or task
8) Coordination: Coordination is the combination of body movements created by the kinematic and kinetic parameters that result in intended actions. This involves combining several movements into one specific movement.
9) Flexibility: The ability to change the direction of the body in an effective and efficient manner.
10) Opportunity: Ability to maintain the body’s center of gravity within a base of support with minimal postural movement.
For one to be considered physically fit, they must improve these aspects of fitness.
The importance and interdependence of the 10 components of education in overall performance:
Each of the mentioned parts plays a vital role in our life. Whether for someone who is a competitive athlete or just a normal person, each of these components has a significant impact on overall performance. It must also be noted that each of these components are interdependent on the other, so a compromise in one of them will definitely lead to another being short-changed.
- Cardiovascular endurance: A decrease in this element makes almost all tasks very difficult. Performing activities such as climbing stairs, walking, running, jogging, swimming, any sport and even strength training will be very difficult with poor cardiovascular endurance. Therefore, the lack of this component makes it difficult to exercise muscle endurance or musculoskeletal strength. For example, even if the runner has severe muscular endurance, he cannot run far without suffering from heart disease. Likewise, a powerlifter cannot use his strength as much as he can once cardiovascular fatigue sets in. In addition, a person’s speed, balance, coordination, flexibility and power decrease significantly when a person reaches cardiovascular fatigue. It must also be noted that severe cardiovascular disease can even cause a heart attack in the aforementioned activities.
- Muscle endurance: This is very similar to cardiovascular endurance except that it occurs in the musculoskeletal system and not in the cardiovascular system. A person with poor muscular endurance will have difficulty in the activities mentioned for cardiovascular endurance. However, this will result in a high build up of lactic acid in the muscles used for the specific activity. Without muscular endurance, cardiovascular endurance cannot be used. For example, even if a kickboxer is not heartily tired, he will not be able to punch or kick if the muscles in his arms and legs are tired. Also, as with cardiovascular endurance, a person’s speed, balance, coordination, flexibility and power are also compromised if a person has poor muscle tolerance.
- Musculoskeletal strength: The lack of this component leads to early deterioration of the body. Lack of musculoskeletal strength also puts the body at great risk of injury while performing any activity against resistance. So it must be noted that athletes who belong to any sport or discipline must work on their musculoskeletal strength otherwise it cannot be successful and there is a risk of injury. When this part is compromised, activities that require cardiovascular and muscular endurance are not possible because the body will not be able to handle the stress associated with that activity. For example, a marathon runner’s body cannot cope with the stress on his joints due to poor musculoskeletal strength even though he has a lot of endurance.
- Flexibility: This is one area that many sports people pay a lot of attention to, especially bodybuilders and strength athletes. Flexibility is essential to prevent injury. A stiff muscle is likely to be torn when it has to go through a wide range of motion. Since the lack of this component causes injuries, it always affects every other part of fitness.
- Perfect Body Collection: An increase in lean muscle mass increases the strength of the cardiovascular system while an increase in body fat increases the risk of cardiovascular disease. When ideal body composition is lost, all aspects of performance are affected. Excess fat is extra baggage for the body to carry and is a limiting factor for all other parts.
- Power, speed, coordination and flexibility: These components are especially important for athletes because they need them for their respective disciplines. A reduction in either can severely limit their performance in their sports. Even the generic population must maintain a certain level of each of these components because they help in better performance of daily activities and also contribute to a more lively and healthy feeling. when running to catch a bus/train to work, Coordination when trying to play games or do basic repairs and flexibility when doing fun activities like skiing.
Now that you know what the different aspects of fitness are, let’s look at how to improve them.
Improving fitness components:
- Cardiovascular endurance: Performing aerobic activities such as walking, jogging, running, cycling, jumping, swimming etc. with low intensity over a long period of time without stopping. The intensity should be low enough for a person to do the activity continuously for at least 20 minutes. As soon as the person can do the same activity for 60 minutes comfortably, the intensity must be increased either by increasing the speed or resistance.
- Muscle endurance: Contrary to popular belief, it is not achieved by doing resistance training with light weights for high repetitions. Muscular endurance improves along with cardiovascular endurance by doing aerobic exercises. For example: Running improves cardiovascular endurance in general but muscular endurance only in the lower body. Therefore, to achieve muscle stability throughout the body, one can do “Cross Training”. The description of cross-training is out of the scope of this article and can be found with just an internet search.
- Musculoskeletal strength: High intensity weight training (mainly compound and power movements) with heavy weights that cause positive muscle failure between 6-8 reps. This 6-8 rep range should only be used by advanced trainers who have at least 2-3 years of weight training experience. If someone is new to weight training, they must first learn proper form by using very light weights for about 2-3 weeks. After that, they need to lift in the 10-12 rep range before they are ready to lift in the 6-8 rep range.
- Flexibility: Static stretching with at least 10 seconds holding in mild discomfort while aiming to bring the muscles to a greater range is the best way to increase flexibility. Stretching must be done at the end of each exercise. Avoid stretching cold muscles because there is a risk of tears.
- Power, speed, coordination and flexibility: These are compared to specific tasks to be performed and can be developed through practice and repetition.
So there you have it
“The 10 Parts of Fitness”
Make sure you make an effort to develop each of them to make the best use of the others and thus be in the true sense of the word……“Physically Needed”
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