Exercise Description:
Core (body weight)
1. Start by placing your forearms on the ground and forming a plank with your forearms and feet.
2. Hold this position keeping your body parallel to the ground for the required time.

Bodyweight Squats

Exercise Description:
Bodyweight Squats

Quads (bodyweight)

1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

Physical Fitness

Physical Fitness

One definition of physical fitness is an improved physiological state that lead to improved health and longevity

The Training Adaptation

The body will only adapt to unaccustomed stress.
In order to stimulate a training response, the stress of a training session must be strong enough to upset the balance of various functional systems of the body the cardiovascular system, the skeletal system, the muscular system etc.
As a result the body reorganizes the various system to re-establish a balanced state.
The reorganization in the training adaptation, often referred to as supercompensation.
The degree of adaptation depends on the degree of imbalance induced
Hard training will induce a greater degree of imbalance and greater degree of adaptation, then easy training

Primary Component of Fitness

Cardiorespiratory capacity

In fitness, we also refer to as cardiorespiratory capacity as aerobic capacity.
This capacity includes aerobic endurance, aerobic strength, and aerobic power .
Some of the long-term adaptations of cardiovascular training are:

Improved endurance
Decrease resting heart rate
Decrease risk of cardiovascular disease
Increased stroke volume and cardiac out put

Muscular capacity

Refer to the spectrum of muscular capability.
This includes muscular endurance and muscular strength
Some long-term adaption of improving muscular capacity are

Increased strength
Improved muscular endurance
Increase basal metabolic rate
Improve joint strength and overall posture



This is the range of movement or amount of motion that a joint is capable of performing.
Each joint has a different amount of flexibility.
Some of the long-term adaptations of improved flexibility are:

Improved range of motion
Improved bodily movement
Decreased risk of injury
Improve posture

Body Composition

This is proportion of fat-free mass to fat mass
Some of the long-term adaptation of improving body composition are:

Improve basal metabolic rate
Improved bodily functions and improved BMI.
Decreased is of cardiovascular disease