PHYSICAL FITNESS

Physical fitness as a term refers to the total dynamic physiological state of the individual, ranging on a continuum from optimal human performance to severe debilitation and death. Athletes would be found towards the upper end of the continuum fluctuating up or down depending on their state of training – whilst at the other end conditions of illness could exist. While this term may be satisfactory in a descriptive sense, problems arise when attempts are made to define the concept in an operational way, that is, when we try to measure or develop it.

The complexity arises because physical fitness is made up of a series of components, for example, strength, endurance, flexibility, and so on, each one of which makes some independent contribution to the whole state. While some of these components are related, it is possible for an athlete to have a great deal of one component and very little of another.

Also, when considering the wide range of sports, certain components assume a considerable importance; the necessity for flexibility in gymnastics, the importance of strength in weight lifting and the quality of endurance in marathon running. Most sports, of course, require a contribution from a number of components of fitness in varying degrees.

Physical Training:-
Physical training refers to the processes used in order to develop the components of physical fitness, for example, how to improve aerobic endurance, to stretch and relax muscles, to increase arm and shoulder strength, to relate exercises and programes to the specific requirements of Squash.

Body Composition:-
Body composition refers to the proportions of lean body mass and body fat. It is more important than total weight as a component of physical fitness, since it is possible for a very muscular person to be overweight according to popular height-weight tables, and still have a relatively small percentage of total weight deposited as fat.

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Endurance:-
Endurance consists of:

1.Aerobic endurance: It refers to prolonged activity of low intensity, indicating the capacity to continue physical work and withstand the onset of fatigue.

2.Muscular endurance: It refers to the capacity of a muscle or group of muscles to do work continuously.

Flexibility
Flexibility is the range of movement at a joint, or at joint complexes.

Speed
Speed refers to the time taken to co-ordinate joint actions, or to transport the whole body through space.

Strength
Strength is the maximum force which a muscle or group of muscles can generate against a resistance.

Warm-Up And Cool Down
In addition to understanding the concept of physical fitness, and adopting a balanced approach to improving your state of fitness, it is important to develop and adopt sensible training habits.

The first habit is the desirability of adequately warming-up and cooling-down. During  competition, the physiological systems of the body are working to adapt to exercise-induced stress. Therefore, it is advisable to warm up in preparation for the increased energy demands, which muscles and related systems have to cope with during exercise or performance.

Essentially, Warm-up decreases the chances of injury by raising the muscle temperature, increasing blood flow and by stretching muscles, ligaments and connective tissue; improves physical efficiency and prepares the body for work by raising the heart, metabolic and respiratory rate. Demands are made gradually and progressively on the circulatory and respiratory systems, so that little or no discomfort may be felt. In many situations, warm-up contains careful rehearsal of skill patterns involved in the actual performance.

Guidelines for Warm-up: -

• Adopt a whole-body warm-up which raises muscle and blood temperature, and which gradually increases heart-rate – light running is an example of this kind of activity.
• All the main joints should be worked by concentrating on any muscle groups to be used in the ‘performance’  
• Use related warm-up, so that any practice effect may be achieved simultaneously.
• Warm-up should be suited to the player.
• Your warm-up programe should be a combination of intensity and duration without undue fatigue.
• Avoid time lag between warm-up and competition.

Cool-down:
Most players appreciate the need to warm-up, but often seem unaware of the values of a cool-down. When the period of exertion is over, many adaptations have to be made during the process of recovery before the body returns to normal. This recovery process will take some time, but the body can be helped in the very earliest stage to clear waste products and the general aftermath of exertion. The muscles, which have been helping to pump the blood back to the heart, are no longer active, and there is a build-up of pressure in the muscle, which results in the accumulation of excess tissue fluid.  

This condition, with inadequate muscle forces to move the blood out of the muscle, may result in subsequent stiffness or soreness. Generally, the adaptations which the body has to bring about in the recovery phase can be helped by mild rhythmic-type muscular activity, gradually decreasing in intensity, and some stretching until a near resting state is reached. Hot showers, baths or massage will generally help the recovery process.

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