Adding Some Balance To Your Exercise RegimenBalance training is often neglected when people are developing their fitness regime. This may be because they don’t understand the benefits of balance training. Balance is the ability to control your body’s position, whether stationary (i.e. a complex yoga pose) or while moving (e.g. skiing). Show
Balance is a key component of fitness, along with strength, endurance, and flexibility. There
are various ways to perform balance exercises. Equipment like a stability ball, BOSU ball, or balance board can be incorporated. Improving your balance can also help with performing your daily activities like standing on tiptoes to reach something on the top shelf, walking up and down the stairs, or walking on an uneven sidewalk without falling. Here are some benefits to incorporating balance training into your workout:1) Body Awareness – Body awareness is the sense of how your limbs are oriented in space, also known as proprioception. According to an article in the Los Angeles Times, balance training improves body awareness, which decreases the likelihood of injury. 2) Coordination – Balance training requires your entire body to work together, otherwise you will fall or stumble. Improved coordination during balance training will be transferred into coordination in everyday life. 3) Joint Stability – Balance training promotes stables knees, ankles, hips, and shoulders. This can prevent a large array of injuries including sprained ankles and serious knee problems. 4) Reaction Time – Balance training can improve one’s reaction time. If you happen to slip or stumble when performing balance exercises, your body needs to re-balance immediately or you will fall. This in turn will improve your reaction time in everyday life. 5) Long term health- Incorporating balance training into your exercise routine helps to maintain or improve your balance, which is needed to prevent falls and fractures. As we age, our balance can deteriorate, something we want to avoid. It is evident how important balance is to living a healthy, functional life. It is important to incorporate balance exercise into your fitness routine. If you don’t know where to start, try these balance exercises:
If you find standing on one foot very challenging at first, try this progression to improve your balance:
Examples of balance training at Body in Balance:
Click here to view our February Schedule Are you someone that is already incorporating balance exercises into your fitness routine? If so, share with us some of the exercises you have in your regimen by commenting below. Marlie DoristonB.S. KinesiologyPersonal TrainerBody In Balance Fitness CenterMeaning of physical fitness means, It is the capacity of an individual to do work effectively with joy and pleasure. After the work over, he still has sufficient capacity to do more work without any exertion. Moreover, his recovery is faster and quicker. It is the meaning of physical fitness. According to Webster encyclopedia Meaning of physical fitness: “ It is the ability of a person to do daily routine work without fatigue, moreover, to participate in the playful activity and still reserve enough capacity to meet any emergency”. IMPORTANCE OF PHYSICAL FITNESSIf you are committed, exercise in combination with a sensible diet can help to provide an overall sense of well-being and can even help to prevent chronic illness, disability, and premature death. Some of the benefits of increased physical activity or physical fitness are. IMPROVED HEALTH:-Increased efficiency of heart and lungs Reduced cholesterol level Increased muscle strength Reduced blood pressure Reduced risk of major illnesses such as diabetes and heart disease. IMPROVED SENSE OF WELLBEINGMore energy Less Stress Improved quality of sleep Improve ability to cope with stress Improve mental sharpness IMPROVED APPEARANCEWeight loss Toned muscles Improved posture ENHANCED SOCIAL LIFEImprove self – image more opportunity to make new friends opportunities to share an activity with friends and family members. INCREASING STAMINAEnhancement of productivity physical capabilities Less frequent injuries Improved immunity to mirror illness. COMPONENTS OF PHYSICAL FITNESSExercise scientists have identified nine elements/ components that comprise the definition of fitness. The following list of each of the nine elements and an example of how they are used: STRENGTH:– The extent to which muscles can exert force by contracting against resistance (holding or restraining an object or person). POWER:- The ability to exert maximum muscular contraction instantly in an explosive burst of movements (jumping or sprint starting). SPEED:- The quickness of movement of a limb, whether this is a leg of a runner or the arm of the shot putter. AGILITY:- The ability to perform a series of explosive power movements in rapid succession in opposing directions. (Zigzag running and cutting movements). BALANCE:-The ability to control the body’s position is either stationary or moving. (eg. A handstand) or while moving (eg. A gymnastic stunt). FLEXIBILITY:- The ability to achieve an extended range of motion without being impeded by access tissue i.e, fat or muscle (executing a leg split) LOCAL MUSCLE ENDURANCE:- A single muscle’s ability to perform sustained work ( Rowing Or Cycling) CARDIOVASCULAR ENDURANCE:- The heart’s ability to deliver blood to working muscles and their ability to use it (Running Long Distance). STRENGTH ENDURANCE:-A muscle’s ability to perform a maximum contractive time after time (continuous explosive rebounding through an entire basketball game). CO-ORDINATION:- The ability to integrate the above-listed components so that effective movements are achieved. Physical Fitness is the most easily understood by examining these components, or elements, or parts. ENDURANCEThe ability to deliver oxygen and nutrients to tissue, and to remove waste, over a sustained period of time. Long runs and swims are among the methods employed in measuring this component.
STRENGTHIt is the ability of muscles to overcome resistance. Strength can be defined as the amount of force a muscle can exert. It is an amount of force a muscle can exert. It is an essential component of games and sports.
SPEEDIt is the ability to perform the movement at a faster rate. In other words, it is the ability to move as fast as possible. Speed is basically dependent on heredity but can be improved through proper training. It is of three types:-
FLEXIBILITYIt is the ability of joints to move in maximum range. In other words, this is the range of a joint to move maximum It is measured through flexometer.
CO-ORDNATIVE ABILTY OR AGILITYIt is the ability of the body to perform the movement with perfection and efficiency. or we can say the ability of the human body to change direction quickly and effectively. It is mainly neuro-muscular coordination that depends upon the central nervous system. meaning of physical fitness PRINCIPLE OF PHYSICAL FITNESS THE FIVE BASIC PRINCIPLE OF FITNESS ARE:-
THE OVERLOAD PRINCIPLEThe overload principle is probably the most important principle of exercise and training. Simply stated the overload principle means that the body will adapt to the workload placed upon it. The more you do, the more you will be capable of doing. This is how all the fitness improvements occur when exercising and training. The concept is similar in cardiovascular training if you ask the heart, lungs and endurance muscles to do work not previously done, it will make changes to the body to be able to handle that task better the next time. This is how people get stronger, bigger, and increase the workload of a given workout you need to understanding the F.I.T.T. principle. THE F.I.I.T PRINCIPLEAn easy way to get started on developing a personal fitness program is utilizing the F.I.T.T. principle. The acronym stands for frequency, intensity, time, and type. These are the areas in which someone could increase or overload in order to improve physical fitness.
THE SPECIFICITY PRINCIPLE This principle is just how it sounds. how you exercise should be specific to your goals. If you are trying to improve your racing times, you should focus on speed workouts. If your main goal is simply health, fitness, and weight management, you should focus on total body strength, cardio, and a healthy diet. Make sure your training matches your goal. THE REST AND RECOVERY PRINCIPLE While we often focus on getting in as much exercise as possible, rest and recovery are also essential for reaching your weight loss and fitness goals. While you can do cardio every day ( though you may want to rest after every intense workout) you should have at least a day of rest between strength training workouts. Make sure you don’t work on the same muscles two days in a row to give your body the time it needs to rest and recover. meaning of physical fitness THE USE OR LOSE PRINCIPLE The principle of use or loss implies that when it comes to fitness, you “use it or lose it”. This simply means that your muscles build strength( hypertrophy) with use and lose strength (atrophy) with a lack of use. This also explains why we lose fitness when we stop exercising. CAREER OPPORTUNITY IN THE FIELD OF PHYSICAL FITNESS
meaning of physical fitness https://www.sportzyogi.com/foundation-of-physical-education/ Which component is the ability to change the position of your body and to control the movement of your whole body?Agility is the ability to change and control the direction and position of the body while maintaining a constant, rapid motion. For example, changing directions to hit a tennis ball.
What kind of components in physical fitness that refers to move and change direction and position of the body quickly and effectively with controlled movement?Agility is the ability to move and change the direction and position of the body quickly and effectively while under control. It requires quick reflexes, coordination, balance, speed, and correct response to the changing situation.
Which component of physical fitness of an individual means the ability to change direction or positions in speed?Agility is defined as “a skill-related component of physical fitness that relates to the ability to rapidly change the position of the entire body in space with speed and accuracy.”
Which fitness component identifies the ability to change and control the direction and position of the body while maintaining a constant rapid motion?Agility is the capacity to change course, controlling the direction and position of one's body while maintaining momentum.
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