By BeSund Editorial Team     11/07/2023     Modified Date: 26/01/2025

The fundamentals of fitness basics for health and wellness shape our daily capabilities, energy levels, and quality of life. Today, physical inactivity poses a significant global health challenge, affecting both individual well-being and healthcare systems worldwide.

Regular movement and active habits support good health. However, current global estimates reveal a concerning trend: one in three adults and 81% of adolescents don’t get enough physical activity. Moreover, as countries develop economically, inactivity levels can reach 70%, often due to increased car usage, office work, and the comfort of modern amenities that reduce daily movement.

The data above highlights how physical inactivity varies dramatically across regions. While High-income Asia Pacific and South Asia face increasing challenges with inactivity rates above 45%, regions like Oceania maintain levels below 15%.

These contrasts reflect how local environments, cultural practices, and lifestyle patterns influence fitness basics for health and wellness. Hovering over each region reveals detailed trends, showing how inactivity levels have evolved over two decades.

Similarly, economic prosperity brings unexpected challenges to physical activity, as shown above. Despite better access to gyms and sports facilities, high-income and lower-middle-income countries often show higher inactivity levels. This suggests that modern conveniences and desk-based work reduce our natural movement patterns throughout the day.

Regular physical activity reduces cancer risks by 8-28%, heart disease and stroke by 19%, and diabetes by 17%. Additionally, it decreases depression and dementia risks by 28-32%.

The economic effects paint a clear picture: predictions suggest nearly 500 million new preventable NCD (non-communicable disease) cases globally between 2020 and 2030, potentially costing healthcare systems approximately £27 billion annually.

This article presents practical knowledge about the essential elements of fitness, from building endurance to developing strength and flexibility. It separates fact from fiction, explains simple ways to assess progress, and explores realistic approaches to staying active. The emphasis is on sustainable, enjoyable movement that integrates seamlessly into everyday life.

Why Fitness Matters

The body’s adaptation to fitness basics for health and wellness creates changes at both cellular and systemic levels, fundamentally altering how our bodies function and respond to daily challenges.

These adaptations strengthen multiple biological systems simultaneously, from enhanced immune function to improved metabolic efficiency (how effectively the body converts food into energy). Each positive change builds upon others, comprehensively improving overall health and physical capability.

Modern environments have engineered movement out of daily life, replacing natural physical demands with prolonged periods of inactivity. This shift manifests in measurable biological changes that affect health outcomes across populations worldwide.

Health Consequences of Physical Inactivity

Prolonged inactivity triggers changes in how the body processes energy and maintains its systems. When muscles remain inactive, they produce less lipoprotein lipase (an enzyme that helps process fats), leading to altered fat storage and metabolism. This change affects weight management and how well the body regulates blood sugar levels.

Extended sitting periods create additional challenges. Blood vessels become less responsive to changes in demand, while blood pressure tends to rise. These vascular adaptations (changes in blood vessel function) contribute to broader metabolic issues that can develop over time. Fitness basics for health and wellness play a crucial role in preventing these negative changes.

Current data reveals trends in metabolic health that are particularly concerning. Inactivity reduces the body’s energy-processing systems, creating widespread effects that impact multiple aspects of health. For instance, just two hours of additional screen time daily increases cardiovascular disease risk by 17%.

Inactivity affects many aspects of health. Bed rest studies demonstrate that bone density decreases significantly during periods without movement. This reduction happens through rapid increases in bone absorption without corresponding increases in bone formation, potentially leading to weakened skeletal structure over time.

Work patterns highlight how modern life influences activity levels. In the 1960s, over half of jobs required moderate to vigorous physical activity. Less than 20% demand significant movement today, dramatically reducing daily energy expenditure.

Health Benefits of Fitness Basics for Health and Wellness

Regular physical activity creates powerful adaptations throughout the body. Implementing proper fitness basics for health and wellness enhances immune system competency, strengthening the body’s defence against bacterial and viral infections. This improved immune function shows particular benefits in older adults through enhanced vaccination responses.

Exercise triggers positive changes in multiple body systems simultaneously. When you move regularly, your heart becomes more efficient at pumping blood while blood vessels gain flexibility and responsiveness. These cardiovascular improvements reduce strain on the heart during daily activities and support better oxygen delivery throughout the body.

The positive effects significantly influence brain health. Regular engagement in fitness basics for health and wellness enhances cognitive function across all age groups. Physical activity increases blood flow to the brain, promotes the formation of new neural connections, and supports the production of chemicals that protect brain cells from damage.

Physical activity creates measurable improvements in several key areas of health. These changes enhance both immediate function and long-term well-being through various physiological changes.

These improvements affect cardiovascular health in several ways. The heart and blood vessels adapt to regular activity, becoming stronger and more efficient at delivering oxygen and nutrients throughout the body:

• The heart muscle becomes more substantial and more efficient
• Blood vessels gain flexibility and responsiveness
• Blood pressure regulation improves
• Circulation is enhanced throughout the body

Physical activity also creates substantial benefits for brain function and mental well-being. Regular movement supports optimal brain health through several key mechanisms:

• Memory formation strengthens
• Focus and attention sharpen
• Stress resistance increases
• Sleep quality improves

Why People Change Physical Activity Behaviour

Adopting fitness basics for health and wellness stems from complex personal, social, and environmental interactions. Recognising these elements helps create more effective approaches to sustainable activity patterns.

Successful physical activity changes typically develop through distinct stages. People move from not considering activity (pre-contemplation) through various stages, including thinking about change, preparing to act, taking action, and maintaining regular activity. This progression rarely follows a straight line, often involving progress cycles and setbacks before establishing lasting habits.

Environmental factors significantly influence activity patterns. Access to safe spaces for movement, availability of recreational facilities, and even local weather patterns affect how likely people are to engage in regular physical activity. Similarly, cultural perspectives about body size and movement can support or hinder activity engagement.

Time management presents a common challenge, particularly for those balancing work and family responsibilities. Research indicates that breaking activity into smaller segments proves equally effective as longer sessions, potentially making regular movement more achievable within busy schedules.

Physical activity patterns show interesting demographic variations. While men typically report higher activity levels than women (47.4% versus 43.6% meeting recommendations), this gap has begun narrowing in recent years. Additionally, activity levels decline with age across all groups, highlighting the need for age-appropriate interventions.

Benefits of Fitness Basics for Health and Wellness

Children and adults experience significant physiological adaptations through proper fitness basics for health and wellness. Through well-designed programmes, young participants can achieve 30-50% strength improvements in 8-12 weeks, primarily through enhanced motor neuron activation and coordination rather than increased muscle size.

The impact of fitness basics for health and wellness spans multiple biological systems, creating comprehensive improvements in physical capabilities. These adaptations build over time, with sustained engagement leading to enhanced outcomes across various performance measures. Physical preparation developed consistently proves crucial for both immediate function and long-term health outcomes.

Physical activity is a foundational intervention for preventing and managing numerous health conditions. The physiological responses create lasting positive changes that enhance the quality of life and extend lifespan, with moderate to vigorous activity showing particular benefits compared to light-intensity movement alone.

Regular engagement in physical activity provides numerous scientifically-validated benefits:

Enhanced Cardiovascular Function and Heart Health: The heart becomes more efficient at pumping blood while blood vessels gain flexibility, leading to improved circulation and reduced strain during daily activities. These adaptations help prevent cardiovascular disease and lower mortality risk.

Metabolic Health Optimisation: Regular activity improves how the body processes nutrients and maintains energy balance. This enhanced metabolic function helps prevent diabetes and obesity while supporting healthy weight management.

Musculoskeletal System Strengthening: Physical activity increases bone mass and density while improving muscle strength and endurance. These improvements help prevent osteoporosis and maintain functional independence throughout life.

Cognitive Function Enhancement: Exercise increases blood flow to the brain and promotes the formation of new neural connections. These changes improve memory, attention, and overall mental performance while reducing the risks of depression and anxiety.

Disease Prevention and Management: Regular physical activity helps prevent and manage multiple chronic conditions. The physiological adaptations reduce risks for various cancers, stroke, and metabolic disorders.

Functional Capacity Improvement: Activity enhances daily living abilities through better coordination, balance, and strength. These functional improvements particularly benefit older adults by preventing falls and maintaining independence.

Sleep Quality and Stress Management: Physical activity improves sleep patterns and enhances the body’s stress response systems. Better sleep quality and stress management contribute to overall health and recovery.

Long-term Health Protection: Consistent physical activity accumulates protective effects over time. These benefits include reduced all-cause mortality and enhanced quality of life throughout the ageing process.

Common Fitness Myths

The prevalence of misconceptions about fitness basics for health and wellness creates barriers to effective exercise engagement and optimal health outcomes.

These myths are often perpetuated through social media and outdated advice. Improper technique and exercise selection can lead to ineffective training methods or even increase injury risk.

Research-based evidence helps establish proper exercise approaches. Scientific findings consistently demonstrate that many commonly held beliefs about exercise contradict current research, particularly regarding strength training, cardiovascular activity, and recovery practices.

1: Growth plates and strength training

• Myth: Strength training damages growth plates in young people and stunts development.
• Reality: Properly supervised strength training shows no greater risk than other youth sports, with research demonstrating significant strength improvements through neural adaptations.

2: Testosterone and strength gains

• Myth: Children cannot build strength until testosterone levels increase.
• Reality: Research shows proper training can produce 30-50% strength improvements in 8-12 weeks, primarily through enhanced motor neuron activation rather than muscle growth.

3: Muscle and fat conversion

• Myth: Stopping exercise turns muscle into fat.
• Reality: Muscle and fat are different tissues that cannot convert into each other. Inactivity leads to muscle loss while potentially increasing fat storage.

4: Cardio for weight loss

• Myth: Cardiovascular exercise alone optimises weight loss.
• Reality: Combined cardio and strength training proves most effective, as muscle mass increases metabolic rate (the speed at which your body burns calories) and enhances overall fat burning.

5: Exercise and immune suppression

• Myth: Intense exercise temporarily weakens the immune system.
• Reality: Physical activity enhances immune surveillance and regulation, with exercise showing particular benefits for vaccination responses.

6: Core stability training

• Myth: Special equipment and specific abdominal exercises are necessary for core strength.
• Reality: Free weight exercises like squats and deadlifts effectively build core stability without additional equipment.

7: Stretching requirements

• Myth: Stretching before exercise prevents injury.
• Reality: Dynamic warm-ups prove more effective, while static stretching immediately before strength activities may temporarily reduce performance.

8: Spot reduction capabilities

• Myth: Targeted exercises reduce fat in specific areas.
• Reality: Fat loss occurs throughout the body based on genetics and hormones, not exercise location.

9: Exercise timing effectiveness

• Myth: Morning exercise provides superior benefits.
• Reality: Exercise benefits occur regardless of timing – consistency matters more than the time of day.

10: Pain requirements

• Myth: Exercise must cause pain for effectiveness.
• Reality: While some discomfort is normal, pain signals potential injury and should not be ignored.

11: Sweat and effectiveness

• Myth: More sweat indicates a better workout.
• Reality: Sweating reflects temperature regulation and varies individually, not exercise quality or calorie burn.

12: Strength training for women

• Myth: Heavyweights cause women to develop bulky muscles.
• Reality: Women’s hormone levels make significant muscle bulk unlikely without specific training and dietary protocols.

13: Exercise and food timing

• Myth: Exercise requires fasting or specific meal timing.
• Reality: Individual preferences and digestive comfort should guide exercise timing relative to meals.

14: Flexibility assessment

• Myth: Single tests measure overall flexibility.
• Reality: Flexibility is joint-specific, similar to how strength varies between muscles.

Components of Fitness Basics for Health and Wellness

Physical health encompasses multiple interacting components that collectively determine overall wellness. The fitness basics for health and wellness framework identifies distinct yet interconnected elements contributing to physical capability and health outcomes. Grasping these components provides insight into how different aspects of physical activity affect the body’s systems and overall health status.

Research demonstrates that these components work synergistically, with improvements in one area often enhancing others. Each component responds differently to various types of physical activity, requiring specific approaches for optimal development. Data indicates that 28% of adults meet strength training guidelines, and only 23% achieve strength and aerobic recommendations.

Examining each component’s unique characteristics and contributions to overall health reveals the comprehensive nature of fitness basics for health and wellness. These elements form a foundation for understanding how different types of physical activity affect various aspects of health and performance; see the table below.

Cardiovascular Endurance: Fitness Basics for Health and Wellness

The circulatory and respiratory systems constantly adapt to oxygen demands during sustained physical activity. Global analysis reveals that proper fitness basics for health and wellness implementation significantly enhance this adaptive capacity. For each litre of oxygen consumed, the body generates 20kJ of energy, highlighting how improved oxygen processing directly enhances performance capacity.

Biological adaptations occur at lots of levels during cardiovascular development. The body responds through enhanced blood vessel flexibility, improved heart pumping efficiency, and optimised oxygen delivery to tissues. These adaptations are measurable improvements, with systematic reviews documenting VO2 max (maximum oxygen uptake) increases from 26.1 to 33.1 mL/kg/min in training populations.

The Frequency, Intensity, Time, and Type (FITT) framework guides effective cardiovascular development.

Frequency adaptation requires strategic timing:

• Regular stimulation triggers cardiac adaptations
• Recovery periods allow physiological remodelling
• Weekly distribution affects adaptation rates
• Minimum 3-day frequency maintains adaptations

Intensity zones drive specific adaptations:

• Light (40-50% heart rate reserve): Foundational adaptations
• Moderate (50-70% heart rate reserve): Enhanced oxygen utilisation
• Vigorous (70-85% heart rate reserve): Maximum cardiac output development
• High-intensity intervals: Rapid adaptation stimulus

Measurement data shows significant variations in cardiovascular response based on exercise type. Continuous activities like running demonstrate a 17% greater improvement in oxygen consumption than intermittent exercises.

The body’s energy systems respond differently to various movement patterns, such as aerobic system development, where:

• Continuous activities enhance the mitochondrial density
• Rhythmic movements improve cardiac efficiency
• Large muscle group activation optimises oxygen delivery
• Movement pattern specificity affects the adaptation rate

High-intensity protocols show particular promise for cardiovascular gains. Integrative training incorporating whole-body movements at heart rates above 65% maximum creates substantial improvements in cardiorespiratory fitness. These adaptations develop through:

• Enhanced blood vessel responsiveness
• Improved cardiac muscle efficiency
• Optimised oxygen extraction capability
• Increased metabolic enzyme activity

Cardiovascular adaptations vary based on numerous factors. Bed rest studies reveal concerning changes from inactivity, including reduced peripheral vascular function and increased blood pressure. These findings emphasise how proper fitness basics for health and wellness protocols maintain vascular health through:

• Enhanced endothelial function (blood vessel lining performance)
• Improved arterial compliance
• Optimised blood flow distribution (flexibility of arteries)
• Reduced peripheral resistance (resistance in small blood vessels)

Muscular Strength

Strength development involves elaborate relationships between mechanical and neural factors. High-quality evidence demonstrates that strength training creates adaptations through structural changes and enhanced neural activation patterns.

Physiological strength development progresses through distinct phases:

• Neural adaptation (weeks 1-4): Enhanced motor unit recruitment
• Structural adaptation (weeks 4-12): Increased protein synthesis
• Integration phase (weeks 12+): Movement pattern refinement
• Maintenance phase: Reduced volume maintains gains

The FITT framework principles shape effective strength development through specific biological mechanisms.

Frequency considerations affect protein synthesis:

• 48-hour recovery between sessions optimises adaptation
• Protein turnover peaks 24-36 hours post-exercise
• Neural recovery occurs faster than structural
• Volume distribution impacts hormonal response

Intensity parameters drive specific adaptations:

• Below 60% maximum: Endurance emphasis
• 60-80% maximum: Optimal strength development
• Above 80% maximum: Neural adaptation focus
• Variable loading: Comprehensive development

Data reveals strategic progression maximises adaptation. Under integrative training approaches, upper and lower body strength assessments significantly improve across various measures. These structural adaptation improvements appear through:

• Enhanced muscle fibre recruitment
• Improved force transmission
• Optimised connective tissue strength
• Increased motor unit synchronisation

Time factors significantly influence adaptation rates:

• Set duration affects metabolic stress
• Rest intervals impact force production
• Total volume shapes the hormonal response
• Session length influences neural fatigue

Muscular Endurance

Muscular endurance reflects the capacity for sustained or repeated force production. Evidence demonstrates that proper endurance development enhances short-duration power output and extended activity capacity.

Biological markers indicate specific adaptations to endurance training:

• Enhanced enzyme activity (proteins that catalyse chemical reactions in muscles for energy production)
• Improved substrate utilisation
• Increased mitochondrial density
• Optimised motor unit cycling

The FITT framework shapes endurance development through targeted physiological mechanisms.

Frequency patterns affect metabolic adaptation:

• Regular stimulation maintains enzyme levels
• Recovery allows energy system restoration
• Adaptation rate varies by muscle group
• Volume distribution impacts sustainability

Research reveals significant performance improvements through structured endurance protocols. Studies examining repeated movement capacity show a 30-50% enhancement in sustainable force production. These gains occur through metabolic adaptations that:

• Enhanced lactate clearance
• Improved phosphocreatine resynthesis (rebuilding of rapid energy source in muscle cells)
• Optimised glycogen utilisation (efficient use of stored muscle carbohydrates)
• Increased fat oxidation capacity (enhanced ability to use fat for energy)

Proper endurance development requires systematic progression:

• Foundation phase: Movement pattern mastery
• Development phase: Volume increment
• Specialisation phase: Intensity manipulation
• Integration phase: Activity-specific endurance

Flexibility

The range of motion at joints significantly influences overall physical capability. A comprehensive analysis of current fitness basics for health and wellness data reveals concerning trends: Flexibility typically decreases 20-30% between ages 30 and 70. This reduction and declining muscle strength notably impact balance and posture.

Joint mobility responds to specific training stimuli through several physiological mechanisms. When muscles contract and stretch, tendons (connective tissues linking muscles to bones) transmit forces that increase bone mass. This adaptation strengthens the muscular and skeletal systems, enhancing overall movement capability.

Evidence demonstrates that flexibility training creates distinct physiological responses through movement pattern development:

• Enhanced joint capsule distensibility
• Improved muscle and tendon elasticity
• Optimised neural control mechanisms
• Increased movement efficiency

The FITT framework guides effective flexibility development through specific tissue adaptation principles:

Regular (frequency) practice patterns enhance development through:

• Daily stretching for optimal benefits
• Minimum 2-3 sessions weekly
• Consistency over duration
• Post-exercise timing advantages

Proper intensity levels support adaptation through:

• Light tension for initial changes
• Moderate discomfort for progression
• Pain avoidance for safety
• Progressive loading for improvement

Time patterns significantly influence flexibility gains. Research supports these effective durations:

• 10-30 seconds per individual stretch
• 60 seconds total per joint area
• Extended holds (30-60 seconds) benefit older adults
• Pre-movement preparation requires shorter durations

Professional assessment tools measure progress accurately through these methods:

• Goniometers (devices measuring exact joint angles)
• Flexometers (tools tracking specific movement ranges)
• Digital tools (providing precise numerical readings)
• Standardised tests (ensuring consistent measurement)

Research shows how physical characteristics affect joint mobility. Body composition influences movement in several key areas:

• Elbow movement through arm tissue distribution
• Hip mechanics during weight-bearing activities
• Knee motion in different positions
• Spinal movement across various planes

Body Composition

Body composition analysis reveals crucial insights about health status and physical function. Current fitness basics for health and wellness research demonstrate how tissue distribution affects health through metabolic function (how the body processes energy), physical capability, and overall well-being.

The body’s tissues work together through connected systems that affect health. These relationships develop through:

• Fat tissue (adipose tissue) produces hormones that control energy use
• Muscle tissue determines how quickly calories burn
• Bone provides structural support
• Tissue balance affects overall function

Professional assessment methods track body composition through various approaches. Laboratory testing uses specialised equipment:

• Underwater weighing to measure body density
• X-ray scanning (DXA: Dual-energy X-ray absorptiometry) to analyse tissue types
• Air displacement chambers to measure volume
• Electrical resistance testing to assess tissue types

Practical field testing provides valuable information through:

• Skin fold measurements to assess fat under the skin
• Body measurements to track distribution
• Height-weight calculations (BMI) for general screening
• Waist and hip measurements for pattern assessment

Exercise combined with nutrition creates measurable improvements in body composition. Research demonstrates these changes:

• 15.1% less internal organ fat (visceral fat)
• 7.2% reduction in total body fat
• 23.6% less fat between muscles
• 12.3% decrease in fat under the skin

Understanding body composition affects several health factors. Research shows impacts on:

• Heart and blood vessel health
• Energy processing disorders
• Joint and muscle conditions
• Daily activity capability

The FITT framework guides practical body composition improvements through two key areas.

Time and frequency considerations involve:

• Regular activity for metabolic health
• Consistent nutrition timing
• Proper recovery periods
• Long-term commitment

Exercise intensity factors include:

• Activity level effects on metabolism
• Resistance training benefits
• Energy system use
• Exercise choice impacts

Mental Health and Resilience in Fitness Basics for Health and Wellness

Traditional fitness components do not include mental health. However, with our understanding level, it should be expanded to include mental health as a crucial sixth element. Physical activity powerfully affects psychological well-being, making this addition to fitness basics for health and wellness essential for complete health.

Exercise creates several significant brain changes:

• Chemical messenger (neurotransmitter) production increases
• Blood flow patterns improve
• Brain cell connections strengthen
• Hormone balance optimises

These biological adaptations enhance mental function through improved:

• Memory formation
• Focus and attention
• Information handling
• Mental clarity

The emotional benefits develop through better:

• Stress handling
• Mood regulation
• Anxiety control
• Emotional balance

Research demonstrates specific mental health improvements. Regular activity provides:

• 28-32% lower depression risk
• Decreased anxiety levels
• Better stress management
• Improved sleep patterns

These benefits support treatment through:

• Reduced symptoms
• Better therapy results
• Faster recovery
• Improved ongoing management

Research reveals how exercise affects brain health. These improvements occur through:

• Growth protein production (BDNF: supports nerve cell development)
• Growth hormone increase (IGF-1: helps brain cell formation)
• Stress hormone balance (cortisol regulation)
• Natural mood enhancer release (endorphins)

Skill-Related Fitness Components

The core components discussed earlier establish essential physical foundations. Yet research shows that skill-related elements determine movement precision and control in athletic and daily activities.

Studies demonstrate these specialised elements significantly enhance overall movement competency, with findings showing 30-50% improvements in performance measures using targeted training.

Analysis reveals concerning trends in movement proficiency across populations. Sedentary behaviour mainly affects these advanced movement skills, with research showing significant declines in physical function even after adjusting for moderate to vigorous activity levels. Implementing fitness basics for health and wellness creates measurable improvements in sport-specific abilities and general movement competency.

Agility

Rapid directional changes demand seamless physical system integration. Research examining agility qualities across 13 studies demonstrates significant relationships between movement efficiency and sports performance. Practical fitness basics for health and wellness enhance these capabilities with targeted training protocols.

Physical function shows measurable decline with increased sedentary behaviour. Breaking up inactive periods significantly improves composite performance scores across movement tests.

Neuromotor exercises (activities improving movement control and stability) involving agility should occur:

• At least 2-3 days weekly
• For 20-30 minutes per session
• Totalling a minimum of 60 minutes weekly

These sessions benefit from ladder drills and cone exercises, which enhance overall movement efficiency and physical performance.

Balance

Balance capabilities fundamentally influence both athletic performance and daily function. Research examining balance in sport-specific skills reveals its crucial role in movement control and injury prevention. Fitness basics for health and wellness significantly improve static (stationary) and dynamic (moving) balance measures.

Studies demonstrate that individuals with higher body mass typically show reduced stability, particularly in side-to-side movements. Their centre of pressure (where body weight concentrates) shifts forward due to compensatory motions counteracting weight distribution.

Integrative training approaches show significant improvements in the following:

• Static balance measures
• Dynamic stability scores
• Postural control
• Movement efficiency

Furthermore, fitness basics for health and wellness enhance balance performance by improving muscle strength and blood vessel function.

Coordination

Movement precision requires seamless integration of sensory inputs with physical responses. Studies examining coordination abilities reveal significant relationships between movement efficiency and performance across various sports. Fitness basics for health and wellness enhance these capabilities using structured training approaches.

Research demonstrates that integrative training improves motor competence (movement skill) whilst reducing movement asymmetries and awkwardness. These improvements occur from:

• Enhanced nerve cell development
• Improved movement pattern recognition
• Better muscle activation timing
• Increased movement efficiency

Structured training shows particular benefits for maintaining coordination during ageing.

Power

Power production combines strength and speed elements in explosive movements. Analysis across 19 studies reveals its crucial role in athletic performance, particularly in activities requiring quick force generation. Fitness basics for health and wellness enhance these capabilities using specific training protocols.

Neural adaptations from structured training lead to:

• Improved muscle fibre recruitment
• Enhanced between-muscle coordination
• Better power development
• Increased movement efficiency

Research shows that high-intensity circuit exercises significantly improve muscular power and movement capabilities. Consistent training maintains these adaptations, preventing rapid declines from inactivity.

Reaction Time

Response speed to stimulation significantly influences both athletic performance and daily function. Though less extensively studied, research demonstrates its importance in various sports and activities. Fitness basics for health and wellness can enhance these capabilities using targeted training.

Studies examining volleyball players reveal how reaction time influences performance in rapid-response situations. This interval between stimulation and response affects:

• Movement initiation speed
• Decision-making capability
• Performance precision
• Overall response efficiency

Structured exercise helps maintain these quick-response capabilities across different age groups.

Speed

Movement velocity capabilities significantly influence both athletic and daily function. Research examining speed across 12 studies reveals its relationship with various sport-specific skills. Fitness basics for health and wellness enhance these capabilities using structured training approaches.

Studies demonstrate transparent relationships between sprint performance and technical skills in various sports. Training adaptations promote:

• Enhanced neural plasticity (brain’s ability to modify connections)
• Improved movement competency
• Better speed development
• Increased efficiency

Furthermore, multicomponent training approaches enhance muscular performance while reducing injury risk.

Fitness Assessment

Having explored why physical activity matters and its wide-ranging health benefits, measuring current abilities creates a clear picture of personal capabilities. Regular measurement examines health status, tracks physical changes, and identifies areas needing attention.

Research spanning international populations demonstrates how measured performance qualities distinguish health patterns, offering concrete foundations for understanding physical development.

Physical abilities link closely with health outcomes worldwide. Data examining diverse populations reveals:

• Muscular strength during teenage years affects lifelong health risks as significantly as body weight
• Basic movement abilities predict how well people maintain daily independence
• Simple movement patterns indicate potential joint and muscle conditions
• Hand grip strength matches overall body strength (measuring between 74-89% correlation, meaning a firmer grip typically indicates stronger muscles throughout the body)

Safety and Screening Considerations

Critical health checks shape fitness basics for health and wellness by identifying potential risks. Initial examinations assess:

• Present physical activity levels
• Signs of heart, metabolism, or breathing conditions
• Exercise comfort levels
• Medical history factors

Blood pressure measurement stands as a vital screening component. Research examining one million adults demonstrates clear links between blood pressure and heart health. The fitness basics for health and wellness measurements require:

1. Appropriate arm band sizing (incorrect sizes alter readings up to 10%)
2. Proper arm support during measurement
3. Two readings minimum with 1-minute intervals
4. Avoidance of factors affecting accuracy:

• Recent meals
• Tobacco use
• Temperature changes
• Physical discomfort

Movement Quality Measurement

Basic movement tests for fitness basics for health and wellness examine seven essential daily activities that reveal how well your body functions. These movements mirror everyday actions like:

• Bending down to pick something up (deep squat)
• Stepping over obstacles (hurdle step)
• Walking while carrying shopping (in-line lunge)
• Reaching behind you (shoulder mobility)
• Getting up from the floor (leg raise)
• Maintaining stable posture (trunk stability)
• Turning and twisting (rotary stability)

These everyday movements help identify important factors about physical health:

• Areas where movement feels restricted
• Differences between left and right body sides
• Activities that might cause discomfort
• Movements needing improvement

The Standing and Walking Test looks at leg strength and movement ability using simple actions:

• Standing still without swaying
• Walking at normal speed
• Rising from a chair
• Overall movement smoothness

This fitness basics for health and wellness testing reveals valuable insights about:

• Risk of falling or losing balance
• Ability to stay independent
• Likelihood of needing medical care
• The level of physical support needed

Strength Examination

Physical strength changes naturally over time, offering essential insights about:

• Natural body development
• Effects of physical activity
• Typical strength levels for age
• Changes over months and years
• Long-term health patterns

Simple hand-grip testing plays a key role in fitness basics for health and wellness because it:

• Acts like a window into overall body strength
• Shows ability to handle daily tasks
• Indicates general health status
• Helps predict future health patterns

Research shows this straightforward grip test:

• Matches closely with total body strength levels
• Links to the amount of muscle in adults
• Shows likelihood of staying independent
• Points to an overall health condition

Daily Activity Testing

How smoothly someone moves reveals crucial information about their physical abilities. The Stand-Walk-Sit test examines:

• Rising steadily from a chair
• Walking naturally forward
• Turning around safely
• Maintaining good balance
• Sitting down smoothly

Research highlights how fitness basics for health and wellness measurements reveal important patterns about:

• Chances of falling
• Ability to move independently
• Quality of natural movement
• Balance and stability levels

Body Composition Testing

Different measurement methods provide increasingly detailed pictures of body makeup:

1: Advanced Medical Methods:

• Internal body scanning
• Detailed X-ray examination
• Specialised chemical analysis

2: Standard Clinical Methods:

• Underwater weight measurement
• Air pressure chamber testing
• Bone density examination

3: Simple Everyday Methods:

• Skin fold measurements
• Electrical resistance testing
• Body circumference measurements

These fitness basics for health and wellness measurements show essential changes in the following:

• Body composition over time
• Effects of exercise programmes
• Impact of health conditions
• Results of dietary changes

Heart and Lung Capacity Testing

Simple activity-based measurements examine exercise ability using everyday tasks:

• Walking distance in six minutes
• Climbing steps steadily
• Covering set distances
• Completing timed activities

Personal effort ratings during these activities match closely with the following:

• Heart rate changes
• Exercise difficulty levels
• Physical tiredness
• Activity comfort zones

The fitness basics for health and wellness measurements examine key factors:

• Heart and lung adaptations
• Exercise tolerance levels
• Physical capabilities
• Performance abilities

Setting Goals in Fitness Basics for Health and Wellness

Physical activity programmes show significant improvements when structured with clear objectives. Research demonstrates measurable enhancements across timeframes ranging from 3 weeks to 12 months, highlighting the value of organised goal development.

Goal Framework Development

Successful fitness basics for health and wellness start with personalised objectives tailored to individual capabilities. Age, maturity level, and personal aims shape these goals. Additionally, screening results establish appropriate starting points for exercise intensity and progression.

Planning practical goals often benefit from proven approaches. One valuable method is the SMART framework, which provides clear direction for creating achievable targets:

• Specific: Clear, precise targets for each activity
• Measurable: Quantifiable progress markers
• Action-oriented: Defined behaviours and steps
• Realistic: Achievable targets matching current abilities
• Timed: Set timeframes for accomplishment

Activity tracking tools enhance goal achievement. Smart devices and fitness trackers measure heart rate, movement patterns, and activity levels, offering valuable data to monitor progress and understand exercise responses.

Evidence supports these specific activity targets for substantial benefits:

• 150-300 minutes weekly moderate-intensity activity
• 75-150 minutes weekly vigorous-intensity activity
• Additional benefits from increased durations
• Weight management requires 200-300 minutes weekly

Performance Quality Integration

Fitness basics for health and wellness encompasses four key physical activity domains that influence daily movement. The table below illustrates how movement opportunities exist across various aspects of life:

Recognising these diverse opportunities helps create sustainable movement habits. Personal preferences and daily routines shape which activities work best for each individual.

Physical Activity Progression Levels

1: Getting Started: A Step-by-Step Approach

Beginners benefit from a “start low and go slow” approach. This gentle progression builds confidence and establishes lasting habits:

• Light to moderate-intensity activities establish foundational fitness
• Gradual increases in both frequency and duration build confidence
• Regular monitoring ensures appropriate progression
• Expert guidance supports the safe advancement

2: Building Momentum: Intermediate Goals

As fitness improves, the Focus shifts to meeting established guidelines. This stage emphasises consistent progress:

• Combined moderate and vigorous activities
• Balanced exercise selection across activity domains
• Progressive overload principles guide advancement
• Regular achievement monitoring maintains motivation

3: Advanced Development: Expanding Possibilities

With increased capability comes the opportunity for more significant challenges:

• Increased activity durations beyond baseline recommendations
• Complex movement pattern integration
• Higher intensity incorporation where appropriate
• Continued progression based on individual responses

Goal Monitoring Systems

Activity tracking provides valuable insights into progress and achievements. Regular monitoring helps identify:

• Weekly exercise duration
• Activity intensity levels
• Movement pattern types
• Progress toward targets

Clear markers help measure progress effectively:

• Baseline plus 300 daily steps
• 110% of the previous day’s steps (maximum 10,000)
• 5% weekly average increases
• Twenty-minute moderate sessions twice weekly
• Hourly movement goals
• Weekly brisk walking targets

Implementation Strategies

Success in physical activity relies on effective support systems. Let’s explore three key areas that help build lasting habits:

1: Assessment Tools

• Exercise tracking methods
• Progress monitoring systems
• Technology integration platforms
• Regular check-in protocols

2: Support Mechanisms

• Educational components
• Motivational messaging
• Goal-setting strategies
• Activity tracking guidance

3: Programme Modifications

• Individual response monitoring
• Alternative activity options
• Support level adjustments
• Intensity modifications

The SMART approach creates a path for personal growth. This methodical progression helps develop sustainable activity habits:

Staying Consistent with Fitness Basics for Health and Wellness

Long-term physical groundwork produces noteworthy health outcomes. Research examining ultra-marathon runners reveals they average only 1.5 sick days annually, compared to 4.4 days in broader populations. These benefits stem from sustained engagement rather than sporadic activity.

Physical training creates lasting adaptations when maintained consistently. For example, studies have shown that stopping strength training can result in approximately 3% strength loss weekly, with complete reversal possible after eight weeks of inactivity. The fitness basics for health and wellness approach emphasises sustainable practices that prevent such losses.

Mindful movement practices also enhance activity consistency. Regular mindfulness engagement improves attention span during challenging sessions, reducing tiredness and fatigue that might affect exercise participation. Additionally, fitness basics for health and wellness programmes incorporating integrative training maintain effectiveness even during temporary breaks, showing slower declines in both health and skill outcomes.

Personal meaning significantly influences activity patterns. When exercise aligns with individual values and interests, people maintain better consistency in their health behaviours. Research demonstrates that focusing on preparation habits, such as arranging exercise clothes or planning session times, is more effective than emphasising exercise for maintaining regular participation.

Automatic behavioural patterns develop from rewarded repetition. These habits respond to environmental cues and resist temporary motivation changes, becoming default behaviours during stressful periods or time constraints. Furthermore, intrinsic rewards like enjoyment or stress reduction during activity play crucial roles in forming lasting habits.

Regular monitoring is vital to maintaining consistent activity patterns. Modern technology offers numerous tools that support exercise adherence while providing valuable feedback about movement quality.

Paper logs, heart rate monitors, pedometers and wearable devices help track progress, identify potential barriers, and provide timely reminders about planned activities. Visual documentation proves particularly valuable for maintaining engagement:

• Activity logbooks tracking progress
• Heart rate monitors measuring intensity
• Step counters record daily movement
• Digital reminders supporting regularity

Breaking up sedentary time throughout the day yields measurable benefits. Research examining older adults shows that regular movement breaks are associated with enhanced physical function, independent of dedicated exercise time. These improvements appear in multiple assessment measures:

• Chair stand capability
• Arm movement quality
• Walking endurance
• Overall flexibility

Progression management significantly influences long-term activity success. Scientific evidence demonstrates that carefully planned advancement helps prevent common barriers to consistency, like injury or excessive fatigue. Understanding individual responses to exercise allows appropriate adjustments in:

• Activity intensity levels
• Movement duration
• Recovery periods
• Programme modifications

Cultural understanding shapes sustained physical activity engagement. Different populations bring unique perspectives and preferences to movement practices. These cultural elements influence how people approach and maintain regular activity through their impact on:

• Activity selection preferences
• Family involvement patterns
• Social support structures
• Environmental considerations

Individual circumstances significantly affect movement consistency. Various factors influence how different groups approach and maintain physical activity. Older adults often face knowledge gaps about exercise benefits, whilst youth typically start with external motivation from parents.

Those managing health conditions encounter unique barriers like physical discomfort or specific limitations. Success requires attention to:

• Personal exercise preferences
• Available time patterns
• Physical readiness levels
• Environmental access
• Support system availability

Evidence reveals that identity plays a role in maintaining regular activity. People naturally gravitate toward behaviours aligning with their self-concept, creating positive experiences reinforcing habitual action. This psychological foundation supports lasting engagement with physical activity.

Regular movement brings thoughtful physiological changes. These adaptations develop incrementally, building upon each other to enhance overall function. The body responds favourably to consistent, progressive challenges rather than sporadic, intense efforts.

Physical movement fundamentally shapes human health and capability. Research reveals how regular activity influences everything from cellular function to psychological well-being. Understanding these relationships helps create sustainable approaches to movement that enhance quality of life.

The human body adapts strangely to consistent physical challenges. These adaptations occur across numerous systems, creating comprehensive improvements in function and resilience. Regular movement builds upon these adaptations, establishing patterns that support long-term health and vitality.

Sources

• Ackland TR, Lohman TG, Sundgot-Borgen J, Maughan RJ, Meyer NL, Stewart AD, Müller W. Current status of body composition assessment in sport: review and position statement on behalf of the Ad Hoc Research Working Group on Body Composition Health and Performance, under the auspices of the I.O.C. Medical Commission. Sports Medicine. 2012:42(3):227-49.
• American College of Sports Medicine, Chodzko-Zajko WJ, Proctor DN, et al. American College of Sports Medicine Position Stand. Exercise and physical activity for older adults. Med Sci Sports Exerc. 2009;41(7):1510-30.
• American College of Sports Medicine. ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription. 7th ed. Baltimore (MD): Lippincott Williams & Wilkins; 2014. 896 p.
• American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and Science in Sports and Exercise. 2009;41(3):687-708.
• American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. 10th ed. Philadelphia (PA): Wolters Kluwer; 2018. 480 p.
• Arefirad T, Seif E, Sepidarkish M, et al. Effect of exercise training on nitric oxide and nitrate/nitrite (NOx) production: a systematic review and meta-analysis. Front Physiol. 2022;13:953912.
• ATS Committee on Proficiency Standards for Clinical Pulmonary Function Laboratories. ATS statement: guidelines for the six-minute walk test. Am J Respir Crit Care Med. 2002 Jul 1;166(1):111-7.
• Barry E, Galvin R, Keogh C, Horgan F, Fahey T. Is the Timed Up and Go test a useful predictor of risk of falls in community dwelling older adults: a systematic review and meta-analysis. BMC Geriatrics. 2014;14(1):14.
• Batrakoulis A, Jamurtas AZ, Tsimeas P, Poulios A, Perivoliotis K, Syrou N, et al. Hybrid-type, multicomponent interval training upregulates musculoskeletal fitness of adults with overweight and obesity in a volume-dependent manner: a 1-year dose-response randomised controlled trial. Eur J Sport Sci. 2022;1–12.
• Batrakoulis A, Tsimeas P, Deli CK, Vlachopoulos D, Ubago-Guisado E, Poulios A, Chatzinikolaou A, Batsilas D, Douroudos I, Jamurtas AZ. Hybrid neuromuscular training promotes musculoskeletal adaptations in inactive overweight and obese women: a training-detraining randomised controlled trial. J Sports Sci. 2021;39:503–12.
• Batrakoulis A, Jamurtas AZ, Georgakouli K, Draganidis D, Deli CK, Papanikolaou K, et al. High intensity, circuit-type integrated neuromuscular training alters energy balance and reduces body mass and fat in obese women: a 10-month training-detraining randomised controlled trial. PLoS One. 2018;13:e0202390.
• Bechara RG, Kelly ÁM. Exercise improves object recognition memory and induces BDNF expression and cell proliferation in cognitively enriched rats. Behav Brain Res. 2013;245:96-100.
• Bey L, Hamilton MT. Suppression of skeletal muscle lipoprotein lipase activity during physical inactivity: a molecular reason to maintain daily low-intensity activity. J Physiol. 2003;551(2):673-82.
• Beydoun MA, Beydoun HA, Gamaldo AA, Teel A, Zonderman AB, Wang Y. Epidemiologic studies of modifiable factors associated with cognition and dementia: systematic review and meta-analysis. BMC Public Health. 2014;14:643.
• Blackwell DL, Lucas JW, Clarke TC. Summary health statistics for U.S. adults: National Health Interview Survey, 2012. Vital Health Stat. 2014;10(260):1-161.
• Blair SN, Kohl HW III, Paffenbarger RS Jr, Clark DG, Cooper KH, Gibbons LW. Physical fitness and all-cause mortality. A prospective study of healthy men and women. JAMA. 1989;262(17):2395-401.
• Bleeker MW, De Groot PC, Rongen GA, Rittweger J, Felsenberg D, Smits P, Hopman MT. Vascular adaptation to deconditioning and the effect of an exercise countermeasure: results of the Berlin Bed Rest study. J Appl Physiol. 2005;99(4):1293-300.
• Blimkie CJ, Ramsay MJ, Ramsey J, et al. The effects of detraining and maintenance weight training on strength development in prepubertal boys. Can J Sport Sci. 1989;14:104.
• Brown WJ, Bauman AE, Bull FC, Burton NW. Development of Evidence-Based Physical Activity Recommendations for Adults (18-64 Years). Canberra (Australia): Australian Government Department of Health; 2012.
• Bull FC, Al-Ansari SS, Biddle S, Borodulin K, Buman MP, Cardon G, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54:1451–62.
• Cahill BR. American Orthopaedic Society for Sports Medicine: Proceedings of the Conference on Strength Training and the Prepubescent. Chicago, IL: American Orthopaedic Society for Sports Medicine; 1998.
• Capodaglio P, Cimolin V, Tacchini E, Parisio C, Galli M. Balance control and balance recovery in obesity. Curr Obes Rep. 2012;1:166–73.
• Caspersen CJ, Powell KE, Christenson GM. Physical activity, exercise, and physical fitness: definitions and distinctions for health-related research. Public Health Reports. 1985;100(2):126-31.
• Chapman EA, deVries HA, Swezey R. Joint stiffness: effects of exercise on young and old men. J Gerontol. 1972 Apr;27(2):218-21.
• Church TS, Thomas DM, Tudor-Locke C, Katzmarzyk PT, Earnest CP, Rodarte RQ, Martin CK, Blair SN, Bouchard C. Trends over 5 decades in U.S. occupation-related physical activity and their associations with obesity. PLoS One. 2011;6(5):e19657.
• Colberg SR, Sigal RJ, Fernhall B, et al. Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement. Diabetes Care. 2010;33(12):e147-67.
• Cook G, Burton L, Hoogenboom B. Pre-participation screening: the use of fundamental movements as an assessment of function — part 2. N Am J Sports Phys Ther. 2006;1(3):132–9.
• Corbin CB, Welk G, Corbin W, Welk K. Concepts of physical fitness: active lifestyles for wellness. 17. Boston, MA: McGraw-Hill; 2012.
• DeBusk RF, Stenestrand U, Sheehan M, Haskell WL. Training effects of long versus short bouts of exercise in healthy subjects. Am J Cardiol. 1990;65:1010-1013.
•  
• Duthie GM. A framework for the physical development of elite rugby union players. Int J Sports Physiol Perform. 2006;1(1):2-13.
• Faigenbaum AD, Milliken LA, Loud RL, Burak BT, Doherty CL, Westcott WL. Comparison of 1 and 2 days per week of strength training in children. Res Q Exerc Sport. 2002:73:416-424.
• Ford ES, Caspersen CJ. Sedentary behaviour and cardiovascular disease: a review of prospective studies. Int J Epidemiol. 2012;41(5):1338-53.
• Fort-Vanmeerhaeghe A, Romero-Rodriguez D, Lloyd RS, Kushner A, Myer GD. Integrative neuromuscular training in youth athletes. Part II: strategies to prevent injuries and improve performance. Strength Cond J. 2016;38:9–27.
• Fort-Vanmeerhaeghe A, Montalvo A, Latinjak A, Unnithan V. Physical characteristics of elite adolescent female basketball players and their relationship to match performance. J Hum Kinet. 2016;53:167–178.
• Fritz JM, Rhon DI, Teyhen DS, Kean J, Vanneman ME, Garland EL, Lee IE, Thorp RE, Greene TH. A sequential multiple-assignment Randomised Trial (SMART) for stepped Care Management of Low Back Pain in the Military Health System: a Trial Protocol. Pain Med. 2020;21(Supplement2):S73–82.
• Garber CE, Blissmer B, Deschenes MR, Franklin BA, Lamonte MJ, Lee IM, Nieman DC, Swain DP. American College of Sports Medicine position stand. The quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and Science in Sports and Exercise. 2011;43(7):1334-59.
• Garcia-Gil M, Torres-Unda J, Esain I, Dunabeitia I, Gil SM, Gil J, et al. Anthropometric parameters, age, and agility as performance predictors in elite female basketball players. J Strength Cond Res. 2018;32(6):1723–1730.
• Gardner, B. A review and analysis of the use of ‘habit’ in understanding, predicting and influencing health‐related behaviour. Health Psychology Review, 9, 277–
• Guralnik JM, Simonsick EM, Ferrucci L, Glynn RJ, Berkman LF, Blazer DG, Scherr PA, Wallace RB. A short physical performance battery assessing lower extremity function: association with self-reported disability and prediction of mortality and nursing home admission. Journal of Gerontology. 1994;49:M85-94.
• Hamburg NM, McMackin CJ, Huang AL, Shenouda SM, Widlansky ME, Schulz E, Gokce N, Ruderman NB, Keaney JF Jr, Vita JA. Physical inactivity rapidly induces insulin resistance and microvascular dysfunction in healthy volunteers. Arterioscler Thromb Vasc Biol. 2007;27(12):2650–6.
• Hoffman MD, Krishnan E. Health and exercise-related medical issues among 1,212 ultramarathon runners: baseline findings from the Ultrarunners Longitudinal TRAcking (ULTRA) study. PLoS One (2014) 9(1):e83867.
• Hooker SA, Masters KS, Vagnini KM, et al. Engaging in personally meaningful activities is associated with meaning salience and psychological well-being. J. Appl. Posit. Psychol. 2020;15:821–831.
• Inoue M, Tanaka H, Moriwake T, Oka M, Sekiguchi C, Seino Y. Altered biochemical markers of bone turnover in humans during 120 days of bed rest. Bone.
• Jackson AW, Baker AA. The relationship of the sit and reach test to criterion measures of hamstring and back flexibility in young females. Research Quarterly for Exercise and Sport. 1986;57(3):183-6.
• Jha AP, Krompinger J, Baime MJ. Mindfulness training modifies subsystems of attention. Cogn Affect Behav Neurosci 2007;7:109–19.
• Kallman DA, Plato CC, Tobin JD. The role of muscle loss in the age-related decline of grip strength: cross-sectional and longitudinal perspectives. Journal of Gerontology. 1990;45:M82-8.
• Kandola A, Hendrikse J, Lucassen PJ, Yücel M. Aerobic exercise as a tool to improve hippocampal plasticity and function in humans: practical implications for mental health treatment. Front Hum Neurosci. 2016;10:373.
• Katić R, Grgantov Z, Jurko D. Motor structures in female volleyball players aged 14-17 according to technique quality and performance. Coll Antropol. 2006;30(1):103–112.
• Larsen FJ, Weitzberg E, Lundberg JO, Ekblom B. Dietary nitrate reduces maximal oxygen consumption while maintaining work performance in maximal exercise. Free Radical Biol Med. 2010;48(2):342–347.
• Lee I-M, Paffenbarger RS Jr. Associations of light, moderate, and vigorous intensity physical activity with longevity. The Harvard Alumni Health Study. Am J Epidemiol. 2000;151(3):293-9.
• Lee J, Chang RW, Ehrlich-Jones L, et al. Sedentary behavior and physical function: objective evidence from the Osteoarthritis Initiative. Arthritis Care Res (Hoboken). 2015;67(3):366-73.
• Lee S, Deldin AR, White D, Kim Y, Libman I, Rivera-Vega M, Kuk JL, Sandoval S, Boesch C, Arslanian S. Aerobic exercise but not resistance exercise reduces intrahepatic lipid content and visceral fat and improves insulin sensitivity in obese adolescent girls: a randomised controlled trial. Am J Physiol Endocrinol Metab. 2013 Nov 15;305(10):E1222-9.
• Lloyd RS, Faigenbaum AD, Stone MH, Oliver JL, Jeffreys I, Moody JA, et al. Position statement on youth resistance training: the 2014 International Consensus. Br J Sports Med. 2014;48:498–505.
• Malina RM. Physical activity and fitness: pathways from childhood to adulthood. Am J Hum Biol. 2001;13:162-72.2000;26(3):281-6.
• Malina RM. Weight training in youth-growth, maturation, and safety: An evidence-based review. Clinical Journal of Sport Medicine. 2006;16:478-487.
• Marsh DW, Richard LA, Verre AB, Myers J. Relationships among balance, visual search, and lacrosse-shot accuracy. J Strength Cond Res. 2010;24(6):1507–1514.
• Martuscello JM, Nuzzo JL, Ashley CD, Campbell BI, Orriola JJ, Mayer JM. Systematic review of core muscle activity during physical fitness exercises. Journal of Strength and Conditioning Research. 2013;27:1684-1698.
• Matthews CE, Chen KY, Freedson PS, Buchowski MS, Beech BM, Pate RR, Troiano RP. Amount of time spent in sedentary behaviors in the United States, 2003-2004. Am J Clin Nutr. 2012;95(2):437-45.
• McLeroy KR, Bibeau D, Steckler A, Glanz K. An ecological perspective on health promotion programs. Health Educ Q. 1988;15(4):351-77.
• Melrose DR, Spaniol FJ, Bohling ME, Bonnette RA. Physiological and performance characteristics of adolescent club volleyball players. J Strength Cond Res. 2007;21(2):481–6.
• Müller MJ, Baracos V, Bosy-Westphal A, Dulloo AG, Eckel J, Fearon KC, Hall KD, Pietrobelli A, Sørensen TI, Speakman J, Trayhurn P, Visser M, Heymsfield SB. Functional body composition and related aspects in research on obesity and cachexia: report on the 12th Stock Conference held on 6 and 7 September 2013 in Hamburg, Germany. Obes Rev. 2014 Aug;15(8):640-56.
• Neufer PD. The effect of detraining and reduced training on the physiological adaptations to aerobic exercise training. Sports Med. 1989;8(5):302–20.
• Ouerghi N, Fradj MKB, Bezrati I, Khammassi M, Feki M, Kaabachi N, et al. Effects of high-intensity interval training on body composition, aerobic and anaerobic performance and plasma lipids in overweight/obese and normal-weight young men. Biol Sport. 2017;34:385–92.
• Ozemek C, Laddu DR, Lavie CJ, Claeys H, Kaminsky LA, Ross R, Wisloff U, Arena R, Blair SN. An Update on the Role of Cardiorespiratory Fitness, Structured Exercise and Lifestyle Physical Activity in Preventing Cardiovascular Disease and Health Risk. Prog Cardiovasc Dis. 2018 Nov-Dec;61(5-6):484-490.
• Ozmun JC, Mikesky AE, Surburg PR. Neuromuscular adaptations following prepubescent strength training. Medicine and Science in Sports and Exercise. 1994;26:510-514.
• Pandey A, Garg S, Khunger M, Darden D, Ayers C, Kumbhani DJ, Mayo HG, de Lemos JA, Berry JD. Dose-response relationship between physical activity and risk of heart failure: a meta-analysis. Circulation. 2015;132(19):1786-94.
• Park W, Ramachandran J, Weisman P, Jung ES. Obesity effect on male active joint range of motion. Ergonomics. 2010;53:102–8.
• Pascoe AR, Fiatarone Singh MA, Edwards KM. The effects of exercise on vaccination responses: a review of chronic and acute exercise interventions in humans. Brain Behav Immun. 2014;39:33-41.
• Peterson MD, Gordon PM, Smeding S, Visich P. Grip strength is associated with longitudinal health maintenance and improvement in adolescents. J Pediatr. 2018;202:226–230.
• Pickering TG, Hall JE, Appel LJ, Falkner BE, Graves J, Hill MN, Jones DW, Kurtz T, Sheps SG, Roccella EJ. Recommendations for blood pressure measurement in humans and experimental animals: part 1: blood pressure measurement in humans: a statement for professionals from the Subcommittee of Professional and Public Education of the American Heart Association Council on High Blood Pressure Research. Hypertension. 2005;45:142-61.
• Potter R, Ellard D, Rees K, Thorogood M. A systematic review of the effects of physical activity on physical functioning, quality of life and depression in older people with dementia. Int J Geriatr Psychiatry. 2011;26(10):1000-11.
• Prochaska JO, DiClemente CC, Norcross JC. In search of how people change. Applications to addictive behaviors. Am Psychol. 1992;47(9):1102-14.
• Ramos S, Volossovitch A, Ferreira AP, Fragoso I, Massuca LM. Training experience and maturational, morphological, and fitness attributes as individual performance predictors in male and female under-14 Portuguese elite basketball players. J Strength Cond Res. 2019.
• Riebe D, Franklin BA, Thompson PD, et al. Updating ACSM’s recommendations for exercise preparticipation health screening. Med Sci Sports Exerc. 2015;47(8):2473–9.
• Rogers RR, Davis AM, Rice AE, et al. Effects of acute beetroot juice ingestion on reactive agility performance. Oxygen. 2022;2(4):570–577.
• Sallis JF, Cervero RB, Ascher W, Henderson KA, Kraft MK, Kerr J. An ecological approach to creating active living communities. Annu Rev Public Health. 2006;27:297-322.
• Santanasto AJ, Newman AB, Strotmeyer ES, Boudreau RM, Goodpaster BH, Glynn NW. Effects of changes in regional body composition on physical function in older adults: a pilot randomised controlled trial. J Nutr Health Aging. 2015;19:913–21.
• Sardinha LB, Santos DA, Silva AM, Baptista F, Owen N. Breaking-up sedentary time is associated with physical function in older adults. J Gerontol A Biol Sci Med Sci. 2015;70(1):119–24.
• Schuch FB, Deslandes AC, Stubbs B, Gosmann NP, Silva CT, Fleck MP. Neurobiological effects of exercise on major depressive disorder: A systematic review. Neurosci Biobehav Rev. 2016;61:1–11.
• Sheppard JM, Young WB. Agility literature review: classifications, training and testing. J Sports Sci. 2006;24(9):919–932.
• Simic L, Sarabon N, Markovic G. Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review. Scandinavian Journal of Medicine & Science in Sports. 2013;23(2):131-48.
• Strain T, Flaxman S, Guthold R, Semenova E, Cowan M, Riley LM, Bull FC, Stevens GA; Country Data Author Group. National, regional, and global trends in insufficient physical activity among adults from 2000 to 2022: a pooled analysis of 507 population-based surveys with 5·7 million participants. Lancet Glob Health. 2024 Aug;12(8):e1232-e1243. doi: 10.1016/S2214-109X(24)00150-5. Epub 2024 Jun 25. Erratum in: Lancet Glob Health. 2024 Dec 6:S2214-109X(24)00533-3.
• Stamm R, Stamm M, Thomson K. Role of adolescent female volleyball players’ psychophysiological properties and body build in performance of different elements of the game. Percept Mot Skills. 2005;101(1):108–120.
• Stamm R, Veldre G, Stamm M, Thomson K, Kaarma H, Loko J, et al. Dependence of young female volleyballers’ performance on their body build, physical abilities, and psycho-physiological properties. J Sports Med Phys Fitness. 2003;43(3):291–299.
• Tang MSS, Moore K, McGavigan A, Clark RA, Ganesan AN. Effectiveness of Wearable trackers on physical activity in healthy adults: systematic review and Meta-analysis of Randomized controlled trials. JMIR Mhealth Uhealth. 2020;8(7):e15576.
• Trecroci A, Rossi A, Dos’Santos T, Formenti D, Cavaggioni L, Longo S, et al. Change of direction asymmetry across different age categories in youth soccer. PeerJ. 2020;8:e9486.
• S. Department of Health and Human Services. Physical Activity Guidelines Advisory Committee Report, 2008. Washington (DC): U.S. Department of Health and Human Services; 2008.
• Valadés D, Palao JM, Aúnsolo Á, Ureña A. Correlation between ball speed of the spike and the strength condition of a professional women’s volleyball team during the season. Kinesiology. 2016;48(1):87–94.
• Walsh NP, Gleeson M, Shephard RJ, Gleeson M, Woods JA, Bishop NC, Fleshner M, Green C, Pedersen BK, Hoffman-Goetz L, Rogers CJ, Northoff H, Abbasi A, Simon P. Position statement. Part one: immune function and exercise. Exercise Immunology Review. 2011;17:6-63.
• Warburton DER, Bredin SSD. Health benefits of physical activity: a systematic review of current systematic reviews. Curr Opin Cardiol. 2017;32(5):541-56.
• Webb DR. Strength training in children and adolescents. Pediatr Clin North Am. 1990;37:1187.
• Wegner M, Helmich I, Machado S, Nardi AE, Arias-Carrión O, Budde H. Effects of exercise on anxiety and depression disorders: review of meta-analyses and neurobiological mechanisms. Sport Med. 2017;47(12):2521–2532.
• Willis EA, Creasy SA, Honas JJ, Melanson EL, Donnelly JE. The effects of exercise session timing on weight loss and components of energy balance: Midwest Exercise Trial. International Journal of Obesity. 2020;44:114-124.
• World Health Organization. Global Recommendations on Physical Activity for Health. Geneva (Switzerland): World Health Organization; 2010. 60 p.
• World Health Organization. Physical Activity.
• World Health Organization. Physical Activity – Key Facts.
• Yang Z, Scott CA, Mao C, Tang J, Farmer AJ. Resistance exercise versus aerobic exercise for type 2 diabetes: a systematic review and meta-analysis. Sports Medicine. 2014;44(4):487-99.