PHYSICAL FITNESS

Physical Fitness
Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects
of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition,
moderate-vigorous physical exercise, and sufficient rest.

Health
Health, as defined by the World Health Organization (WHO), is "a state of complete physical, mental
and social well-being and not merely the absence of disease or infirmity." This definition has been subject to
controversy, as it may have limited value for implementation. Health may be defined as the ability to adapt and
manage physical, mental and social challenges throughout life

Fitness
Fitness is defined as the quality or state of being fit. The modern definition of fitness describes either a
person or machine's ability to perform a specific function or a holistic definition of human adaptability to cope
with various situations. This has led to an interrelation of human fitness and attractiveness that has mobilized
global fitness and fitness equipment industries. Regarding specific function, fitness is attributed to persons who
possess significant aerobic or anaerobic ability, i.e. endurance or strength. A well-rounded fitness program
improves a person in all aspects of fitness compared to practicing only one, such as only cardio/respiratory
endurance or only weight training.

A comprehensive fitness program tailored to an individual typically focuses on one or more specific
skills, and on age or health-related needs such as bone health. Many sources also cite mental, social and
emotional health as an important part of overall fitness. This is often presented in textbooks as a triangle made
up of three points, which represent physical, emotional, and mental fitness. Physical fitness can also prevent or
treat many chronic health conditions brought on by unhealthy lifestyle or aging. Working out can also help
some people sleep better and possibly alleviate some mood disorders in certain individuals.

Developing research has demonstrated that many of the benefits of exercise are mediated through the
role of skeletal muscle as an endocrine organ. That is, contracting muscles release multiple substances known as
myokines, which promote the growth of new tissue, tissue repair, and various anti-inflammatory functions,
which in turn reduce the risk of developing various inflammatory diseases.

Value of Physical Fitness

The importance of including physical fitness into your life spans every aspect from weight control to
disease prevention to improvements in your physical appearance. It is not just a matter of doing so many
pushups or situps. It means following an exercise plan which will enhance your body's ability to respond to
stress.

People who are physically fit are also healthier, are able to maintain their most optimum weight, and are
also not prone to cardiac and other health problems. In order to maintain a relaxed state of mind, a person
should be physically active. A person who is fit both physically and mentally is strong enough to face the ups
and downs of life, and is not affected by drastic changes if they take place.

Skeleton, muscles, heart and blood vessels.

A. How does physical activity help build healthy bones?
Bones are living tissue. Weight-bearing physical activity causes new bone tissue to form, and this makes
bones stronger. This kind of physical activity also makes muscles stronger. Bones and muscles both become
stronger when muscles push and tug against bones during physical activity.

Weight-bearing physical activity keeps you on your feet so that your legs carry your body weight. Some
examples of weight-bearing physical activities include:
 Walking, jogging, or running  Playing basketball
 Playing tennis or racquetball  Dancing
 Playing field hockey  Hiking
 Climbing stairs  Playing soccer
 Jumping rope and other types of jumping  Lifting weights
 Swimming and bicycling are not weight-bearing activities, so they do not directly help build bones. But
swimming and bicycling do help build strong muscles, and having strong muscles helps build strong bones.
These activities are also good for the heart and for overall health.
Bone-strengthening activities are especially important for children and teens because the greatest gains
in bone mass occur just before and during puberty. They obtain their lifetime peak bone mass in their teens.2

Children and teens aged 6 to 17 years should get a total of 60 minutes of physical activity every day.
Short bursts of activity throughout the day can add up to the recommended total.
Children and teens should participate in bone-strengthening activities at least 3 days each week.
Younger children, aged 2 to 5 years, should play actively several times every day.

B. Impacts of Exercise on Muscles

Sustained, repeated overload of a muscle group leads to hypertrophy and strengthening of those muscles.

The Effects of Exercise

Exercise involves a series of sustained muscle contractions, of either long or short duration, depending
on the nature of the physical activity. Effects of exercise on muscles can be considered short-term or immediate,
both during and shortly after exercise; as well as long-term, lasting effects.

Immediate, Short-Term Effects

The effects of exercise on muscles varies with the type and duration of the activity. Aerobic exercise is
typical of activities requiring endurance and sustained muscle contractions. Such activities rely mainly on Type
I (slow-twitch muscles) which sustain maximal contraction for extensive periods of time. This use of slow-
twitch muscles, and the availability of oxygen, prevents the buildup of lactic acid, and typically does not result
in substantial muscle fatigue in the short-term. Sustained aerobic respiration tends to shift the metabolic
pathways of muscle to favor the use of fat as the primary source of ATP, and glycogen is generally avoided.

Anaerobic respiration, typical of sprinting and weight lifting, prioritizes the use of Type II (fast-twitch)
muscles fibers for short, high-intensity contractions. Muscles prioritize the use of readily-available ATP,
glucose and glycogen for these contractions, which results in a build-up of lactic acid. Though traditionally
viewed as the cause of muscle fatigue, recent research indicates ion shortages, particularly of calcium, during an
aerobic exercise, causes such muscle fatigue. However, lactic acid inhibits further ATP production, indirectly
causing fatigue.

Muscle soreness, once thought to be due to lactic acid accumulation, has more recently been attributed
to small tearing of the muscles fibers caused by eccentric contraction.

Long-Term Effects

Muscle hypertrophy, or the increase in muscle mass due to exercise, particularly weight training, is a
noticeable long-term effect of exercise. Exercise of specific muscles can often result in hypertrophy in the
opposite muscles as well, a phenomenon known as cross education.

Experts and professionals differ widely on the best approaches to specifically achieve muscle growth, as
opposed to focusing on gaining strength, power, or endurance. It was generally considered that consistent
anaerobic strength training will produce hypertrophy over the long term, in addition to its effects on muscular
strength and endurance.

C. Exercise helps your heart

Regular exercise is an important way to lower your risk of heart disease. Exercising for 30 minutes or
more on most days can help you lose weight, improve your cholesterol, and even lower your blood pressure by
as many as five to seven points.

A sedentary lifestyle, where your job and your leisure activities involve little or no physical activity,
doubles your risk of dying from heart disease. This is similar to the increased risk you'd have if you smoked,
had high cholesterol, or had high blood pressure.

The good news

 It's easier than you might think to improve your health with exercise. You don't have to jog for an hour a
day. In fact, some studies have shown greater health benefits from light to moderate exercise simply because
people are more likely to stick with it.

Your heart health improves with just 30 minutes of exercise on most days. Two 15-minute segments of
exercise or three 10-minute segments still count as 30 minutes. Just make sure the activity is vigorous enough to
raise your heart rate. Try the talk/sing test: If you can't talk while you exercise, you're working too hard. If you
can sing, you need to work harder.

What happens with exercise

Just as exercise strengthens other muscles in your body, it helps your heart muscle become more
efficient and better able to pump blood throughout your body. This means that the heart pushes out more blood
with each beat, allowing it to beat slower and keep your blood pressure under control.

When you exercise regularly, your body's tissue (including the heart) does a better job of pulling oxygen
from your blood. This allows your heart to work better under stress and keeps you from getting winded during
high-intensity activities.

Physical activity also allows better blood flow in the small blood vessels around your heart. Clogs in
these arteries can lead to heart attacks. There's also evidence that exercise helps your body make more branches
and connections between these blood vessels, so there are other routes for your blood to travel if the usual path
is blocked by narrow arteries or fatty deposits.

Exercise also increases your levels of HDL cholesterol, the "good" cholesterol that lowers heart disease
risk by flushing the artery-clogging LDL or "bad" cholesterol out of your system.

Along with lowering your risk for heart disease, exercise:

 Keeps your weight down.

 Improves your mood.
 Lowers your risk for some types of cancer.
 Improves your balance.
 Reduces your risk of osteoporosis by increasing your bone mass.
 Gives you more energy.
 Helps you sleep better.
 Your doctor can help you design an exercise routine that's right for you. Be sure to check with your
doctor if you haven't exercised in a long time or if you have a history of high blood pressure, heart
disease, stroke, dizziness, or exercise-related pain.

Body Composition

In physical fitness, body composition is used to describe the percentages of fat, bone, water and muscle
in human bodies. Because muscular tissue takes up less space in the body than fat tissue, body composition, as
well as weight, determines leanness. Two people of the same sex and body weight may look completely
different because they have a different body composition.

The 3 Somatotypes

William H. Sheldon, PhD, MD, introduced the concept of body types, or somatotypes, in the 1940s.
Since then, nutritionists, exercise physiologists, and even doctors have used it to help design effective,
individualized fitness plans. The gist is that everyone falls, though not altogether neatly, into the three
categories below. Keep in mind that these are generalizations, and that most of us have characteristics of two or
even all three somatotypes.

People are born with an inherited body type based on skeletal frame and body composition. Most people
are unique combinations of the three body types: ectomorph, mesomorph, and endomorph.
BODY TYPES

Ectomorphs are long and lean, with little body fat, and little muscle. They have a hard time
gaining weight. Fashion models and basketball players fit this category. While most of us
love to hate these genetically-blessed individuals, some male ectomorphs may not be thrilled with their narrow-
chested frames, and some female ectomorphs long for more womanly curves.

Endomorphs, on the other hand, have lots of body fat, lots of muscle, and gain weight
easily. "Football lineman tend to be endomorphs -- they're heavier and rounder
individuals," says Colby. "And they don't have to necessarily be overweight. Both Oprah
Winfrey and Marilyn Monroe are classic examples of endomorphs."

Mesomorphs are athletic, solid, and strong. "They're not

overweight and not underweight," says Colby, "and they can eat
what they want without worrying too much about it." They both gain and lose weight
without too much effort.

Classic combination somatotypes include pear-shaped ecto-endomorphs with thin,

delicate upper bodies and high fat storage in the hips and thighs, and apple-shaped
endo-ectomorphs, with high fat storage in the mid-section and thin lower bodies.

What are the health benefits of exercise?

Regular exercise and physical activity may

1. Help you control your weight. Along with diet, exercise plays an important role in controlling your
weight and preventing obesity. To maintain your weight, the calories you eat and drink must equal the
energy you burn. To lose weight, you must use more calories than you eat and drink.

2. Reduce your risk of heart diseases. Exercise strengthens your heart and improves your circulation. The
increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases
such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your
blood pressure and triglyceride levels.

3. Help your body manage blood sugar and insulin levels. Exercise can lower your blood sugar level and
help your insulin work better. This can cut down your risk for metabolic syndrome and type 2 diabetes.
And if you already have one of those diseases, exercise can help you to manage it.

4. Help you quit smoking. Exercise may make it easier to quit smoking by reducing your cravings and
withdrawal symptoms. It can also help limit the weight you might gain when you stop smoking.

5. Improve your mental health and mood. During exercise, your body releases chemicals that can improve
your mood and make you feel more relaxed. This can help you deal with stress and reduce your risk of
depression.

6. Help keep your thinking, learning, and judgment skills sharp as you age. Exercise stimulates your
body to release proteins and other chemicals that improve the structure and function of your brain.

7. Strengthen your bones and muscles. Regular exercise can help kids and teens build strong bones. Later
in life, it can also slow the loss of bone density that comes with age. Doing muscle-strengthening
activities can help you increase or maintain your muscle mass and strength.

8. Reduce your risk of some cancers, including colon, breast , uterine, and lung cancer.

9. Reduce your risk of falls. For older adults, research shows that doing balance and muscle-strengthening
activities in addition to moderate-intensity aerobic activity can help reduce your risk of falling.

10. Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer.
 11. Improve your sexual health. Regular exercise may lower the risk of erectile dysfunction (ED) in men.
For those who already have ED, exercise may help improve their sexual function. In women, exercise
may increase sexual arousal.

12. Increase your chances of living longer. Studies show that physical activity can reduce your risk of
dying early from the leading causes of death, like heart disease and some cancers.
How can I make exercise a part of my regular routine?
Make everyday activities more active. Even small changes can help. You can take the stairs instead of the
elevator. Walk down the hall to a coworker's office instead of sending an email. Wash the car yourself. Park
further away from your destination.

13. Be active with friends and family. Having a workout partner may make you more likely to enjoy
exercise. You can also plan social activities that involve exercise. You might also consider joining an
exercise group or class, such as a dance class, hiking club, or volleyball team.

14. Keep track of your progress. Keeping a log of your activity or using a fitness tracker may help you set
goals and stay motivated.

15. Make exercise more fun. Try listening to music or watching TV while you exercise. Also, mix things up
a little bit - if you stick with just one type of exercise, you might get bored. Try doing a combination of
activities.

Psychological Benefits of Exercise

We often hear about the physical benefits of exercise (e.g., increasing heart health), less often are the
psychological benefits promoted. Yet, engaging in a moderate amount of physical activity will result in
improved mood and emotional states. Exercise can promote psychological well-being as well as improve
quality of life.

The following are common psychological benefits gained through exercise.

 Improved mood
 Reduced stress as well as an improved ability to cope with stress
 Improved self-esteem
 Pride in physical accomplishments
 Increased satisfaction with oneself
 Improved body image
 Increased feelings of energy
 Improved in confidence in your physical abilities
 Decreased symptoms associated with depression

As people experience these psychological benefits, it is likely that they also will be motivated to continue
exercises so that they continue to receive these benefits. How much exercise is needed to produce those
effects?

 Even a brief walk at low intensity can improve mood and increase energy. As little as 10 minutes of
aerobic exercise can have a positive effect.
 For long-term benefits, you should exercise 3 times a week for 30 minutes per session at a moderate
intensity.
 Programs longer than 10 weeks work best for reducing symptoms of depression

Facts and fallacies on health, fitness and exercise.

Fallacy 1: Skipping meals will help you lose weight.

Fact: When you skip meals, your body fights back by slowing down your metabolism. Metabolism is the
rate at which you burn calories. When metabolism slows down, it is harder for you to shift weight and changes
your system into starvation mode. You will lose weight more efficiently if you eat several small meals a day
rather than one or two large ones.
 According to Dr. Neha Sanwalkha, a consultant scientist and nutritionist in India, skipping meals is bad
for your health and is not good if you want to lose weight. According to her, here are seven bad effects of
skipping meals.

 Changes in blood sugar levels

 Affects your mood and concentration
 Alters your metabolism
 Increases your risk of diabetes
 Lowers your nutritional intake
 Affects your blood pressure
 Causes indigestion problems

Fallacy 2: All fat is bad for you.

Fact: Fat is the principal fuel of the body. Unsaturated fats included in foods like nuts, avocados, and
fish are essential fats needed by the body. They also help build hormones and cells. According to Dr. Ahmed
Zayed Helm of Consumer Health Digest, unsaturated fats help improve overall health and well being of an
individual.

According to the study conducted by Frank Hu at Harvard T. H. Chan School of Public Health, there
was a correlation between the consumption of unsaturated fats and lower mortality rate. Taking unsaturated fats
help prevent cardiovascular diseases, neurodegenerative disease, respiratory disease, and cancer.

However, eat unsaturated fats moderately. According to studies, excessive eating of unsaturated fats
could result in a gain of weight. Other foods rich in saturated fats or dietary fat are:

 Raw peanut butter

 Olive oil
 Soybean oil
 Canola oil
 Fish
 Almonds

Fallacy 3: Exercise can turn fat into muscles.

Fact: This is one of the biggest misconceptions about fitness and exercise. Muscle and fat are two
different kinds of tissues and cells, and one can never turn into the other. The two have distinct compositions.
Muscle tissue has protein, water, and glycogen while fat is consists of bundles of fatty acids. Therefore, fatty
acids can't turn into proteins.

Fallacy 4: Healthy young individuals do not require physical activity.

Fact: When the body is active, muscles are improved while body fat reduces. Through inactivity, both
young adults and adolescents will lose the health advantage. Exercising on a regular basis helps improve an
individual's overall health and wellness.

According to the Australian Government's Physical Activity Guidelines, doing any physical activity is
better than doing none. Stated in the guidelines is the accumulation of time for different intensities of physical
activities. According to them, accumulate 150 to 300 minutes of moderate intensity physical activity or 75 to
150 minutes of vigorous intensity physical activity, or an equal combination of both each week.
Below are some benefits of the regular physical activity indicating that it is necessary.
 Reduce risk for heart diseases
 Better weight management
 Lower blood cholesterol levels and blood pressure
 Reduce the risk of obtaining cancer and diabetes
 Results to stronger bones, muscles, and joints
Fallacy 5: If there is no pain in exercise, there is no gain.
Fact: Exercise should not cause physical agony. Many of you believe that pain during workouts signifies
progress. Honestly, this is the farthest from the truth. It is unnecessary to work out to the point of experiencing
severe pain. Expect moderate soreness if the body has not been working specific muscles. When exercise
becomes painful, it is a sign to cease overexertion or else you will experience muscle and bone injuries.
 According to experts, a good rule of thumb to follow is: if it hurts, do not continue exercising. Even little
pain of the muscles and joints are indications that you need rest. Many fitness enthusiasts believe that exercise
should be fun and enjoying not a rigorous workout. It is essential to consider comfort while doing your
workouts.

Fallacy 6: The more you sweat, the more you lose body fat.
Fact: Sweating is dependent on humidity and temperature. In cold countries, you do not sweat profusely,
but you still utilize your body fat for energy.

According to Jenny Scott, an Education Advisor for the National Academy of Sports Medicine "Sweat is
not a gauge of how hard you are working." During exercise, the sweat in your body indicates how hot your
body so it cools down. So, hotter core temperature does not mean the more burning of calories.

Fallacy 7: As long as people work out on a regular basis, they can eat whatever they desire.
Fact: The truth is, exercise does not burn your fats as you think. You must always remember that a
regular exercise and balanced diet go hand in hand. The main logic is you will lose weight if you burn more
calories than you expend, considering a healthful diet. The calorie-intake must be less than the calories you
burn.

Eating anything you want is not a debt that is payable by too many workouts or overtraining. The
combination of exercise and a healthy diet is both a commitment and discipline. You should not aim for
improvement only in the shape of your body, but you should also strive for better and healthier living.

Fallacy 8: Getting in shape requires having a membership in a gym.

Fact: Shaping up does not require membership in a health club or going to a gym. Choose an enjoyable
physical activity like walking, jogging, biking, playing tennis, swimming, rollerblading, or other safe, healthful
activities that can inspire your body to be in motion.

However, if you have the means to register for a gym membership and you want to have a trainer, then it
is all up to you. To make it more exciting and enjoyable, you can mix the gym sessions with your favorite
outdoor or indoor physical activities.

Fallacy 9: Engaging in exercise during menstrual flow is harmful.

Fact: Do not stop training entirely even during menstruation because a loss of five or more days will
lower your conditioning level. Do light exercises if you are unable to continue in a regular workout.

Even just as simple as walking is an activity, and it may help you feel better. According to health
specialists, "Your best bet is to do some light and easy movement that helps reduce inflammation via blood
flow." Yoga is also a good choice of exercise during your menstrual period. It helps you improve your
concentration and flexibility.

Fallacy 10: Weight training is harmful for women.

Fact: Women have heavier coats of fatty tissues and have 15-20% less muscle mass than men.
Compared to men, they lack strength. To overcome these, work with different pieces of training for strength. It
will improve your strength, develop endurance and muscle tone, firm sagging areas, and enhance appearance,
posture, and physical efficiency.

Weight training is necessary for sports where strength and power are essential like swimming,
basketball, and volleyball. It is a woman's best protection from injury in supporting muscles like ankles, knees,
shoulder, and neck.

Fallacy 11: Running is not for everyone.

Fact: Running is for everyone, but not everyone is a good runner. Humans have different movements
and abilities, but that is not an excuse for running. Experts believe that in a span of time, anyone who is eager to
do running can develop his/her running form with continuous running and with the help of coaches or trainers.
Running is a form of exercise that brings so many health benefits. Here are some of the benefits of
running and jogging.

 Helps to build strong bones

 Strengthens muscles
 Improves cardiovascular fitness
 Burns plenty of kilojoules
  Helps maintain a healthy weight

Fallacy 12: Exercise will affect an athlete's heart.

Fact: You cannot damage a sound heart by exercise. Positively, it enhances the heart muscle's efficiency.
It also develops the heart more fully, making it denser, huger, and slower, and taps more blood per beat than a
person's heart with no exercise.

According to Doctor Kerry Stewart, a professor of Medicine and an expert in Cardiovascular Diseases,
Hypertension, Obesity, Peripheral Arterial Disease (PAD), exercise has seven(7) significant benefits to the body
which affects the heart and are helpful to athletes.

 Lowers blood pressure

 Good for weight management
 Helps strengthen muscles
 Supports you to stop smoking
 Lowers the risk of diabetes
 Decreases stress levels
 Reduces inflammation

Fallacy 13: Exercise makes women less feminine.

Fact: Women do not develop and retain muscles unless they indulge in a continuous hard weight training
for a very long time. Men have a different body statistics from women, and it does not entitle that exercise
should only be for men.

Due to various health problems and obesity, many of both men and women started to live a healthier
lifestyle. The gender inequality in the concept of exercise vanished. Through time, there are many exercises
developed particularly for women. Below is an example video that shows the appropriate exercises for women
and men.

Fallacy 14: The proper way of breathing is through the mouth

Fact: Mouth breathing allows air to enter and exit much faster. Nose breathing is the proper way of
breathing. It allows air to enter and any particle present in the air into the nose and filtered by the cilia before it
goes to the lungs.

According to professionals, nose breathing is the optimal way to breathe. They say that nose breathing
has numerous health benefits. It increases the circulation of blood oxygen and carbon dioxide levels, it slows
the breathing rate and improves overall lung volumes.

2 Major Components of Physical Fitness

Health Related
1. Body Composition
Body fat composition refers to the amount of fat on your body. For example, a 100-pound person with a
25% body fat composition will have a lean body mass of 75 pounds.
To qualify as fit:
 Men must have a body fat composition lower than 17 percent
 Women must have a body fat composition lower than 24 percent
The average man tends to have about 18 to 24 percent body fat, while the average woman has 25 to 31 percent
body fat.

2. Muscular Strength
This is the “power” that helps you to lift and carry heavy objects. Without muscular strength, your body
would be weak and unable to keep up with the demands placed upon it. The way to increase strength is to train
with heavy weights, working in the 4 – 6 or 12 – 15 rep ranges. The heavier the weight, the fewer reps you
should perform!

3. Muscular Endurance
Endurance is the ability of your muscles to perform contractions for extended periods of time. Rather
than just lifting or carrying something for a few seconds, the muscles are used for minutes. The way to increase
strength is to train with light weights, working in the 20 – 25 rep range. Working with lighter weight will train
the muscle fibers needed for muscular endurance, and the higher rep range leads to a longer period of exercise.
4. Flexibility
Flexibility is one of the most important, yet often overlooked, components of physical fitness. Without
flexibility, the muscles and joints would grow stiff and movement would be limited. Flexibility training ensures
that your body can move through its entire range of motion without pain or stiffness. To test your flexibility,
lean forward and try to touch your toes. Those with good flexibility will usually be able to touch their toes,
while those with limited flexibility will not. The sit and reach test (sitting on the floor and reaching toward your
toes) is another good way to assess your flexibility. The more flexible you are, the closer you will come to
touching your toes and beyond.

5. Cardiovascular endurance
Cardiovascular endurance is your body’s ability to keep up with exercise like running, jogging,
swimming, cycling, and anything that forces your cardiovascular system (lungs, heart, blood vessels) to work
for extended periods of time. Together, the heart and lungs fuel your body with the oxygen needed by your
muscles, ensuring that they have the oxygen needed for the work they are doing. The Cooper Run (running as
far as possible in 12 minutes) is a test commonly used to assess cardiovascular endurance, but many trainers use
the Step Test (stepping onto a platform for 5 minutes). Both are accurate measures of a subject’s cardiovascular
endurance.

Skills Related
1. Speed
Is the ability to cover a distance in a short amount of time. Speed is a very important factor in many
sports and activities. Short runs are used to evaluate speed.
2. Reaction Time
Is the amount of time it takes to start a movement once your senses signal the need to move. People with
good reaction time can usually start quickly in track and swimming or react quickly in ping pong or karate.
3. Agility
Is the ability to change the position of your body and to control the movement of your whole body.
Agility is an important quality in many sports, because you must change direction rapidly and always have your
body under control.
4. Balance
Is the ability to keep an upright posture while either standing still or moving. Good balance in essential
in many activities like skating, surfing, skiing, and gymnastics.
5. Coordination
Is the integration of eye, hand, and foot movements. This component is necessary for success in such
sports as baseball, softball, tennis, golf, and basketball.
6. Power
Is the ability to perform with strength at a rapid pace. Strength and speed are both involved in power.
Football players, swimmers, shot-putters, discus throwers, and high jumpers are examples of athletes who
typically have a high degree of power.

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