Range of Motion is the measurement of movement around a specific joint or body part. Show
Let's say a soccer player named Jane has torn a ligament in her knee and is working with a physical therapist to try and regain her range of motion. Initially, she was rather limited in her movement, but since performing the stretching exercises regularly, the therapist has confirmed that her range of motion has been getting closer to her pre-injury level of functioning. In order for a joint to have full range of motion, it must have good flexibility. Each joint has its own level of flexibility, expressed in degrees. Flexibility is the range of motion around a joint, and can refer to ligaments, tendons, muscles, bones, and joints. If a joint has good range of motion, then it would be able to move in all planes and directions permitted to that joint. For example, the elbow, which is a hinged joint, only permits movement in one direction, but it should provide full range of motion from extension to flexion. Although flexibility is the most neglected fitness component, it is important for general health, injury prevention, and even sports performance. Factors that may contribute to a lack in the range of motion could be pain, swelling, and stiffness in the joints--side effects common in arthritis, rheumatoid arthritis, and osteoarthritis. Injuries can have lasting effects on how freely a joint moves. Other factors that can determine one's flexibility are joint structure, muscles, tendons, ligaments, fat tissue, body temperature, activity level, gender, age, and genetics. There are three primary types of exercises specific to range of motion. Passive range of motion is typically practiced on a joint that is inactive. The physical therapist may use this exercise on a client who is paralyzed or unable to mobilize a specific joint. This type of exercise can help prevent stiffness from occurring. During this exercise the patient does not perform any movement, while the therapist stretches the patient's soft tissues. Active-assistive range of motion exercises are more progressive, intended for the client to perform movement around the joint with some manual assistance from the physical therapist or from a strap or band. These exercises can often feel painful, and the muscles can feel weak. Increasing range of motion with these exercises should be a gradual advancement. Active range of motion exercises are highly independent, performed solely by the client. The physical therapist's role may be simply to provide verbal cues. To measure range of motion, physical therapists most commonly use a goniometer, which is an instrument that measures angle at a joint. Goniometers show degrees of an angle from zero to 180 or 360 degrees and are available in different shapes and sizes for the unique joints in the human body. As an example, when using a goniometer to measure knee flexion, the center of the tool will be at the side view of the knee joint, and the arms of the goniometer are aligned in the center of the long bones above and below the knee. As the knee is bent or flexed the movable arms provide a measure of the degree of movement. Other tools used to measure joint angle at extension and flexion are an inclinometer, which assists in measuring the spinal angle, or even a tape measure for various joints. In order to confirm that there is progress being made on increasing the range of motion in a joint, the physical therapist measures the joint angle prior to treatment and continues to do so over time. It’s well known that being physically active is important for good health. We’re told to get our daily steps in, lift some weights, and avoid sitting too much. Yet, it’s hard to know how this relates to health and what being fit really means. This is where the five health-related components of physical fitness can come in handy. Dividing fitness into five categories can help you better design a training program that promotes good health. This article tells you all you need to know about the five health-related components of fitness, why they’re important, and how to include them in your workout routine. Share on PinterestJavier Díez/Stocksy United While you may know the many benefits of being physically active — like a reduced risk of chronic disease, improved mental health, and better quality of life — you may wonder what being physically fit really means. The five health-related components of physical fitness can be a useful guide to help you achieve physical fitness and promote good health. They describe five areas to focus on in your fitness journey to ensure a well-rounded, active lifestyle. The five areas of health-related fitness are (1, 2):
Summary Exercise provides many benefits and supports your health. Some benefits are immediate, like improved mood, sleep, insulin sensitivity, and blood pressure. Other benefits are noticeable after a few months, like increased muscle mass, strength, flexibility, and lung capacity (1). Further, numerous studies have found that being physically fit protects against many diseases and health issues — including heart disease, stroke, type 2 diabetes, osteoporosis, depression, dementia, and certain types of cancer, just to name a few (1, 3, 4, 5, 6, 7). Being physically active can also support healthy aging and increase how many healthy, active years you have. For example, strength training into late adulthood can help preserve lean muscle mass, which is a major predictor of falls and quality of life (1, 8, 9). Ultimately, living an active lifestyle no matter your age is important for supporting good overall health. Summary Cardiovascular, or cardio, fitness refers to your body’s ability to sustain exercise for longer. It’s also known as cardiorespiratory endurance or aerobic fitness. Good cardio fitness allows you to perform different activities for longer because your heart and lungs are able to deliver oxygen and nutrients to your working muscles. Examples of activities that benefit from good cardio endurance include walking, jogging, swimming, cycling, and other sports that require continuous movement. It’s recommended that you get 150–300 minutes of moderate-intensity exercise, 75–150 minutes of vigorous-intensity exercise, or a combination of both each week (1). Moderate-intensity exercise can be sustained for longer than vigorous-intensity exercise, though exactly how long varies between individuals and their fitness levels (1). A good way to test if you’re exercising at moderate intensity is to do the talk test. If you can talk but not sing, you’re likely at moderate intensity. If you can’t even talk without pausing for a breath, you’re likely at a vigorous intensity (1). What is moderate intensity for one person may be vigorous for another. Therefore, it’s best to make goals based on your current fitness level (1). If you become fatigued or out of breath quickly, decrease the intensity or duration of your exercise and build up from there. Any increase in cardio exercise is beneficial, so make realistic goals that work best for you. Summary Muscular strength is the ability of a muscle group to exert force or lift and carry weight. The stronger your muscles, the heavier weight you can lift and move (10). Muscular strength can vary between different muscle groups. For example, you may have strong glutes and quads but weaker biceps. To ensure well-rounded muscular strength, it’s important to prioritize muscular strength training of all major muscle groups like legs, arms, core, shoulders, back, and hips. To measure your muscular strength, you can test your one-rep max, which is the maximum weight you can lift for one rep. That said, your one-rep max isn’t the only way to tell if you’re getting stronger. Progressive overload — defined as gradually increasing weight, volume, training frequency, or intensity over time — is another great way to measure your progress (11). In addition to building strength, you may want to aim for muscle hypertrophy, or building muscle mass. To do so, aim for 8–12 reps per set. Once you can easily perform 12 reps, increase the weight, as this indicates you’re getting stronger (10, 12). If you want to increase your one-rep max, focus on your maximal muscular strength. You can do so by incorporating exercises with heavy weights and low reps — usually 2–6. Make sure you practice proper form to reduce the risk of injury (10, 12). Ideally, try to add strength training to your workout program at least 2–3 times per week. Summary Unlike muscular strength, which measures how much weight you can lift or move, muscular endurance tests how long your muscles can withstand an exercise (12). In addition to training for muscular strength, make sure you add some muscular endurance activities into your routine, such as:
If you’re looking to improve your general endurance, low-intensity bodyweight exercises are a great starting point. For example, pilates, yoga, stair climbing, and long-distance activities are good options. If you’re looking to improve your athletic performance, consider incorporating higher rep strength training and sport-specific training to increase your muscular endurance. Summary Flexibility is defined as the range of motion of a joint or group of joints without pain or difficulty (1). Being flexible is important for daily living. For instance, it can make it easier to maintain good balance, reach the top shelf of a cupboard, or bend down to pick up something from the ground. Further, some activities require more flexibility than others, such as gymnastics, dance, and martial arts. Though there is debate on its benefits in reducing pain and injury risk, stretching can increase your flexibility and may enhance your performance in activities that require you to be more flexible (13, 14). When stretching, the goal is to be gentle and limit the risk of injury. Avoid stretching your muscles to the point of extreme discomfort or pain. Aim to do stretching activities at least 2–3 days per week. To increase your flexibility, there are three types of stretching to utilize: Static stretchingThis involves stretching and holding a muscle for 10–30 seconds. When stretching this way, your brain relaxes the muscles that support your joints. While helpful for flexibility, it may increase the risk of injury prior to activities that rely on joint support, such as weight training or high intensity sports. Therefore, this type of stretching is generally best reserved for the cool-down phase of a workout. Dynamic, or active, stretchingThese are active movements that take your muscles and joints through a full range of motion. This is usually done during a warm-up or can be done by itself like during a stretching break at work. Examples include shoulder rotations, leg swings, walking lunges, and trunk twists. Dynamic exercisesThese include exercises that elongate and stretch the muscle during movements, such as when performing pilates, yoga, tai chi, and barre. Unlike static stretching, the muscles aren’t held in a single position for a longer period of time. The purpose of dynamic movement is to wake up the muscles needed for the upcoming exercise. It’s great to include dynamic stretching in a warmup routine before both endurance and strength training to prepare your body for movement. Endurance exercises that benefit from dynamic movement include biking, running, and swimming, as well as sports activities like basketball, soccer, and volleyball. Summary Body composition is the last health-related component of fitness. It describes the ratio of fat mass to fat-free mass (2). Body fat is essential to human health. However, having too much — especially around the stomach area — has been linked to poorer health and a greater risk of chronic diseases like heart disease, type 2 diabetes, and certain types of cancer (15, 16). Meanwhile, having greater muscle and bone mass is linked with improved health outcomes and a lower risk of chronic diseases (17). Keep in mind that health looks different for everyone. The below parameters can help you understand your body composition (18, 19, 20, 21):
You can also use body mass index (BMI) to give you a general idea of your body composition. However, it’s less specific and rarely paints a true picture of your health. While body composition is an important component of fitness, it’s not the only one. Focusing on the other four areas of fitness — cardiovascular endurance, flexibility, and muscular strength and endurance — may help you achieve a healthy body composition. Summary When designing a training program, it’s important to consider your current fitness level, goals, schedule, and preferences. Ideally, aim to reach the physical activity guidelines, which include (1):
You can assign each component to certain days of the week or incorporate each aspect into a single workout. For example, you may choose to do strength training on Monday, Wednesday, and Friday, cardio on Tuesday, Thursday, and Saturday, and stretching a few days a week. Alternatively, you can focus on exercises that incorporate both strength training and cardio, such as high intensity interval training or boot camps. Ultimately, the goal is to add each component of fitness into your training program in a way that works for you. With a little trial and error, you’ll be able to find a workout routine that you enjoy and helps you achieve your desired results. Summary The five health-related components of fitness can work as a useful guide toward achieving physical fitness. Each of the components — cardio, muscular strength and endurance, flexibility, and body composition — are associated with better physical fitness and overall health. Though your training plan depends on your fitness goals, it’s a good idea to incorporate a variety of training modalities into your workout routine. This may include some cardio exercises, muscular strength and endurance training, and stretching or dynamic movement. Since each area is important for health and overall fitness, keep them all in mind when designing your workout program. Which component has the ability to move a body part through a full range of motion at a joint?Flexibility- the ability to move a body part through a full range of motion.
What do you call the ability to move a body?Agility or nimbleness is an ability to change the body's position quickly and requires the integration of isolated movement skills using a combination of balance, coordination, speed, reflexes, strength, and endurance.
What HRF component that has the ability to bend and move the joints through the full range of motion?23) defined flexibility as “the functional capacity of the joints to move through a full range of motion.” Corbin and colleagues (1968) defined flexibility as “the wide range of movement or the ability to bend in many directions” (p. 6).
Which component of fitness refers to having full range of motion?Flexibility. Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to prevent muscular imbalances and allows you to move about with ease.
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Which health related fitness component is the ability to move body part through a full range of motion at a joint?
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