Holistic Physical Fitness

Constituents of holistic health components of physical fitness are listed
below.

Body composition

Proportions of fat, muscle, bone and body fluids in the body. Apart from
body fluid variation (up to 1 kg), fat and muscle mass are the most
amenable to change with any sound exercise programme. Surrogate
measurements of body composition include, body mass index, waist-tohip
ratio, and sum of skinfolds of body sites.
Goals for body composition should be to maintain or increase muscle
mass or to reduce body fat and also to increase or preserve bone mass. A
high percentage of body fat increases the risk of heart-disease and certain
cancer forms.

 

Muscular strength and endurance

This is the maximum amount of force that a muscle (s) can generate or
the number of times a muscle (s) can contract generate force. Goals for
muscle endurance and muscle strength should focus on muscle balance
and improving on areas of weakness.

 

Cardiovascular endurance

This is the capability to perform sustained exercise that involves large
muscle groups (upper and lower limbs, torso) over extended periods of
time (> 20 minutes at a stretch). Goals for cardiovascular fitness can
include improving cardiovascular health (exercise duration > 20 minutes)
or cardiovascular fitness (exercise duration > 30 minutes).

 

Joint flexibility

This is the range of motion of major joints. Goals for joint flexibility can
include improving the flexibility of tight muscles and daily stretching to

improve blood circulation and to enhance relaxation of the major muscle
groups.

 

Integrating fitness with nutritional programming

A holistic fitness and exercise development plan is best integrated with a
sound nutritional programme to accrue optimal benefits to the client. A
balanced and well-nourished diet will ensure a proper recovery following
training and in the longer term provide for an appropriate weight
maintenance.