360Fitness：What is Physical Fitness？什么是体能训练？（二）
来自
Joan Jett & the Blackhearts
在这里给大家分享一篇好文章 , 关于 Physical Fitness 的详细。在看完以后，希望你在有所收获的同时，也有所思考。本人英文水平有限，如果大家想要看原版我会放在后边。作者是 Marc Perry,来自华盛顿，CSCS、CPT认证，也是纽约BuiltLean 的创始人。好文章记得分享~~~~
What is Physical Fitness？
你认为当你看到什么人会使觉得为他拥有强健的体魄，身姿？一个马拉松运动员、短跑运动员；一个举重运动员、体操运动员；还是一个专业的橄榄球运动员？又或者是你在沙滩上看到的一个有六块腹肌的家伙？
到底什么是 Physical Fitness ？关于这个简单的问题你也许会觉得惊讶
，因为关于这个问题其实已经困惑了 运动生理学专家和一些健康组织数
十年，他们一直想给它一个最直观准确的解释。最近的研究结果已经把
Physical Fitness 的解释定义如下很简单。（关于网上 Physical Fitness 的
解释：体适能、肌力与体能训练、体育健身、身体素质、 { 健康的 } 身体状
态等）
Physical Fitness ：是在进行日常休闲活动和工作以及其它活动时身体的
工作能力 以及工作效率的一种衡量标准，是一种抵制运动能力下降的能
力（俗话说久坐病自 然来）、还有就是身体能够应付突发情况的能力。
有时候也会给它一个繁殖下一代 ，遗传基因的能力。当然这只是关于 Physical
Fitness 的一个简单的理解，当你深 入研究以后你会发现它会有更多更有趣的回答
。通过单一的环节纵观 Physical Fitn ess ，我们可以在一系列的例如如何认识、了 解、和维护其概念等方面上获得更好 更直观的理解。
以下是包含了总统健康委员会在内以及运动与营养、 CrossFit 、 NSCA 协会的排名前十的关于 Physical Fitness 的一些知识、资料。
Physical Fitness | Health-Related:
Physical Fitness #1 | Body Composition
定义：脂肪、肌肉和骨骼以及其它一些身体重要部分的相对含量。
测量：皮肤褶皱 程度、 BIA 、 DEXA 。
意义：从健康角度来说，身体成分是唯一不能表现的指标。因为这样，有时候它不
被列入其它一些身体活动的指标之内。尽管一个人可能经常进行高强度的健身运动
，但是他还是会有多余的脂肪，减脂的同时保持肌肉的含量会使其它的一些身体机
能得到提高，例如心肺、力量 / 重量比、身体姿态等都会有所改变，提高。
Physical Fitness #2 | Strength
定义：人体肌肉组织发挥力量的能力
测量：通过多个测试完成多个肌肉组织的检测。例如最大符合强度的深蹲、卧推、硬举、硬拉等关于身体不同部位不同肌群的测试。
意义：力量是我们在日常生活中进行正常身体活动所必须的基本能力，例如跑、跳、蹲、扑、拉和弯曲。除此之外，随着年龄的增长，力量和肌肉大小是随着骨骼含量的减少而减少的，但是通过力量训练我们可以使其保持甚至逆转。
Physical Fitness #3 | Cardiovascular Fitness
定义：循环系统和呼吸系统在身体持续进行活动时的供氧能力。
测试：这里一般在运动生理学中可以学习到，例如最大无氧功，最大摄氧量等测试。
意义：通过改善心肌系统和血管系统，降低心脏在把血液运输到肌肉和内脏器官所承受的荷，同样对心脏的整体健康和预防生活方式所带来的疾病有着重要的作用。
Physical
Fitness
#4 | Flexibility
定义：关节的活动范围
测量：因为人体关节数量极多所以没有特别专门的测试，但是一系列的伸展收缩活动能够评价灵活性的好坏，例如下蹲、坐姿、和手臂够背等一些列测试。这里对 FMS 有研究的朋友应该会发现里边的一些关于灵活性的测试都是不错的，以后会针对介绍。
意义：所有关节最佳范围内的活动几乎对所有身体活动起到了直接的影响。例如，如果一个人的臀肌紧张，那么对于他要进行灵活性训练和达到最大速度的能力都会产生影响。
Physical Fitness #5 | Muscular Endurance
定义：肌肉在一定阻力下进行持续收缩（这里可以是向心收缩、离心收缩、等长活等长 { 长 } 收缩）的工作能力。
测试：鉴于人体肌肉肌群的繁多，进行肌肉耐力测试要求每个测试针对特定的肌肉或肌群。例如最大数量下的仰卧起坐、俯卧撑、引体向上、 PLANK 等测试。
意义：肌肉耐力的训练，会使我们在进行身体活动时，例如一些重复性的持续性的身体活动例如园艺、扫落叶、搬东西、洗车等日常活动时身体的疲劳程度减轻。
Skill-Related Physical Fitness :
Physical Fitness #6 | Agility
定义：能够使整个身体快速准确的在时间和空间下改变位置的能力。
测试：往返跑、曲线变现跑测试。
意义：敏捷在多数运动中例如拳击运动员躲避对手的一拳和摔跤运动员避过对面的进攻，还有橄榄球中跑锋的躲避，跑动得分等。而敏捷不仅仅是在这些运动中起到了。除此之外，改变运动方向也是运动损伤的常见原因，所以适当的运动来保持高水平的灵活性也是必要的。
Physical
Fitness
#7 | Balance
定义：身体在运动和静态下保持稳定和平衡的能力。
测试：可以在平衡木或者地上，采取不同的姿势，可以是静态也可以是动态的来进行测试。
意义：随着年龄的增长，平衡性的重要越来越明显，不经意的摔倒也许会造成严重的伤害，平衡性对于预防此类状况发生有着重要的作用。
Physical
Fitness
#8 | Coordination
定义：使用身体感官的能力，例如身体不同部位在执行目的时结合视觉听觉以及本题感受的顺利和准确。
测试：协调的类型大有不同，有的需要不同的运动模式，有的需要不同的肌群参与运动，有的需要不同的身体姿势，例如杂技、控球或者击打某个目标。所以针对性的测试也大有不同。
意义：协调参与了许多的日常活动，也许你想要学会一种打击乐器例如架子鼓，这个对协调的要求就很高，又或者你在开车的时候一只手要拿住咖啡并且保持你的咖啡不会撒到车上。
Physical
Fitness
#9 | Power
定义：在最短时间内肌肉的运动单位募集来产生最大力量的能力。
测试：有多种方法来测试力量，这里的力量与 strength 有所不同，它强调的是功率、功效、也经常被分为多种运动模式。例如推、压、直纵跳的高度或者一定时间内的楼梯冲刺等，都能够反应力量的功效。这里所说的力量也就是功率功效是由力量（ strength ）和速度（ speed ）组成的。
意义：身体在空间内的快速运动能力在所有运动中都是非常重要的。在日常生活中也起着重要的作用这里我们不仅需要 strength, 还需要 power 。
Physical
Fitness
#10 | Speed
定义：身体在短时间内进行运动的能力。
测试：速度也分为多种不同类型，例如跑步、游泳、手或脚的速度等。测试种类也很多
意义：一些运动项目是纯粹的基于速度能力，而大多数的运动也是需要速度的。当然，奥沙利文的四分三十九秒 147 分不包括在内。速度在日常生活中也是很重要的，尤其是当你发现你的钱包落在刚下的出租车上的时候，这时候你去要去追了。
Other Facets of Physical Fitness to Mention:
Stamina （耐力）： 即为厌氧能力，也就是身体在运动时传递、储存、利用资源的能力。能量代谢的途径有三个： 1 磷酸原系统 2 糖酵解系统 3 有氧氧化系统。前两个指标主要涉及力量速度类运动。
Accuracy （准确度）： 其实是属于敏捷性的范畴，但也涉及到给定强度下身体控制运动方向的能力。
Reaction Time （反应时间）： 同样与敏捷性密切相关，定义为受到刺激到反应开始之间的时间内。
Health,Nutrition, and Wellness （健康和营养）： 心理健康和营养以及幸福感并不在内，他们是与身体整体的最佳状态有关。事实上，最理的健康状态在没有足够的心理健康和适当的营养的前提下是不可能实现的。
下边是英文原文，喜欢的可以自己参考下。
Physical Fitness: What is Physical Fitness?
When you think of a person who is very physically fit, who do you see? An ultra-marathoner, a sprinter, a weightlifter, a gymnast, a professional football player, or maybe a guy on the beach with a six-pack?
You may be surprised to learn that the simple question “What is Physical Fitness?” has confounded exercise physiologists and fitness organizations for decades who have tried to respond with an equally simple answer. More recently, the answer has been reduced to the following simple definition:“Physical Fitness (D/F) – A measure of the body’s ability to function efficiently and effectively in work and leisure activities, resist hypokinetic diseases (diseases from sedentary lifestyles), and to meet emergency situations.”
Sometimes added to this definition is the ability to transmit genes to the next generation.While this is the short answer for “What is Physical Fitness“, there is a longer and more interesting answer when you dig deeper. By looking at the individual components of physical fitness, we can get a better picture of what physically fit means in terms of how to identify it, measure it, and assert its significance.
The following are the top 10 facets of physical fitness that are adapted from sources that include President’s Council on Fitness, Sports & Nutrition, CrossFit, and the National Strength & Conditioning Association. The first 5 facets are health-related and can be improved through
Physical Fitness | Health-Related:
Physical Fitness #1 | Body Composition
Definition: The relative amount of fat, muscle, bone, and other vital parts of the body.
Measurement: Skin fold calipers, BIA, DEXA (See: 5 Ways to Measure Body Fat Percentage)
Significance: Of all 10 facets of physical fitness, body composition is the only non-performance metric. For this reason, it is sometimes not included in other physical fitness lists. While it is possible for an individual to have a high degree of fitness and still have excess body fat, losing body fat while retaining lean muscle will improve all other physical fitness metrics given the strength/power to weight ratio will be improved, along with other general health markers.
Physical Fitness #2 | Strength
Definition: The ability of a muscle group to exert force
Measurement: Multiple tests must be completed to test more than one muscle group. Examples include max effort on exercises like the squat, bench press, or deadlift from 1-6 repetitions.
Significance: Strength is required to perform basic functional movements in our life like squatting, lunging, pushing, pulling, and bending are important in our everyday life. In addition, as we age muscle size and strength tend to decrease along with bone mass, which can be reversed with strength training.
Physical Fitness #3 | Cardiovascular Fitness
Definition: Ability of the circulatory systems and respiratory systems to supply oxygen during sustained physical activity.
Measurement: VO2 Max Test, sub-maximal YMCA Step Test
Significance: Improved cardiovascular increases lung capacity so the heart does not have to work as hard to pump blood to the muscles. Also important for overall heart health and prevention of lifestyle diseases.
Physical Fitness #4 | Flexibility
Definition: The range of motion at a joint
Measurement: There is no specific test because there are many joints in the human body, but a range of stretches can identify flexibility like the sit and reach test, shoulder reach etc.
Significance: The optimal range of motion about various joints has a direct effect on almost all other facets of physical fitness. For example, if one’s hip flexors are tight, that can affect the ability to reach maximum speed, or perform agility drills to maximum effect.
Physical Fitness #5 | Muscular Endurance
Definition: The ability of muscles to continue to perform repeated contractions against submaximal resistance.
Measurement: Given there is more than on major muscle group, testing muscular endurance requires testing each individual muscle, or group. Examples include maximum number of push-ups, sit-ups, pull-ups, and dips.
Significance: Performing repetitious physical activity such as gardening, raking leaves and washing your car will become less fatiguing.
Skill-Related Physical Fitness:
Physical Fitness #6 | Agility
Definition: The ability to rapidly change the position of the entire body in time and space with speed and accuracy.
Measurement: Shuttle run, zig zag run test
Significance: Agility is not only critical in most sports such as a boxer dodging a punch, a wrestler finishing a take-down, or a running back changing on a dime could all be considered examples of agility. In addition, changing directions is a common cause of injury, so proper movement control from high levels of agility is essential.
Physical Fitness #7 | Balance
Definition: The ability to maintain equilibrium while moving, or stationary
Measurement: Tests can be performed on a balance beam, or on the ground while holding various positions. Tests can be dynamic, or static.
Significance: Especially as we age, balance becomes increasingly important to prevent falls, which can result in serious injury. Balance is one of the most overlooked areas of fitness.
Physical Fitness #8 | Coordination
Definition: The ability to use the senses, such as sight and hearing, together with body parts in performing motor tasks smoothly and accurately.
Measurement: There are many different types of coordination, some of which require different movement patterns, muscle groups, and body positions such as juggling, dribbling a ball, or hitting an object.
Significance: Whether you want to play a musical instrument like the drums, or just get into your car while balancing your morning coffee, coordination is involved in many daily activities.
Physical Fitness #9 | Power
Definition: The ability of muscular unit or a combination of muscular units to apply maximum force in minimum time
Measurement: Many different tests can be employed to test power, which can also be split into various movement patterns. For example, testing power could be done by using exercises like hang cleans, or push press, the height of a vertical jump, or the amount of time it takes to sprint up a staircase. The components of power are strength and speed.
Significance: The ability to move a body quickly through space is very important in all sports, and is also required in daily living such as getting out of a chair, which requires not just strength, but power.
Physical Fitness #10 | Speed
Definition: The ability to perform a movement within a short period of time
Measurement: There are many different types of speed, which including running, swimming, and speed of hand, or foot movement.
Significance: Some sports are based purely on speed, and most sports require speed. Speed is also helpful in everyday life, especially when you leave your wallet in a cab and need to run after it.
Other Facets of Physical Fitness to Mention:
Stamina – Also referred to as anaerobic capacity, the ability of body systems to process, deliver, store, and utilize energy. There are three metabolic pathways of energy (1) phosphagen (2) glycolitic, and (3) oxygen. Cardiovascular fitness relates primarily to the 3rd pathway, while stamina is primarily a measure of the first two, which are involved in speed and power related activities.
Accuracy – This is partly covered by the definition of agility, but accuracy refers to the ability to control movement in a given direction at a given intensity.
Reaction Time – Also closely related to agility, is defined as the time elapsed between stimulation and the beginning of the reaction to it. Essential in times of emergencies.
Health, Nutrition, and Wellness – While mental fitness, nutrition, and overall well-being are not on this list, they are integrally tied to optimal physical fitness. In fact, optimal fitness could never be achieved without adequate mental fitness and proper nutrition.
