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Physical Fitness - a Key Component to Total Fitness
by LTC Eugenia W. Messick

The renewed nationwide interest in fitness has been accompanied by many research studies on the effects of regular participation in sound physical fitness programs. The overwhelming conclusion: Such programs enhance a person's quality of life, improve productivity, and bring about positive physical and mental changes.

Keep in mind that physical fitness is but one component of total fitness. Some others are weight control, diet and nutrition, stress management, dental health, and spiritual and ethical fitness, as well as the avoidance of hypertension, substance abuse, and tobacco use.

The components of physical fitness are as follows:

  • Cardio respiratory (CR) endurance
  • Muscular strength
  • Muscular endurance
  • Flexibility

An effective program follows seven basic exercise principles. These principles are universal and apply to everyone regardless of their fitness level:
  1. Regularity. Exercise each of the first four fitness components at least three times a week. A fifth component, body composition, improves. Infrequent exercise can do more harm than good.
  2. Progression. Gradually increase intensity and/or duration of exercise to improve the level of fitness.
  3. Balance. Select activities for your program that focus on each of the first four fitness components.
  4. Variety. Reduce boredom and increase motivation and progress with interesting, different activities.
  5. Specificity. Gear the training program to your specific goals.
  6. Recovery. Follow a hard day of training for a given component of fitness with an easier training day or rest day for that component.
  7. Overload. Design the workload of each exercise session to exceed normal demands placed on the body to bring about a positive training effect.

Safety is a major consideration when planning a physical training program. A good program will address the following items at the minimum:
  • Environmental conditions (heat/cold traction)
  • Individual level of conditioning (low/high/age/sex)
  • Facilities (availability/instruction)
  • Traffic (routes/procedures/formations)
  • Emergency procedures (medical/communication/transport)

A good program is well planned and organized, has reasonable yet challenging requirements, and is competitive and progressive. Any physical training, which results in numerous injuries or accidents, is detrimental to this goal. Not only are physically fit Soldiers and civilians essential to the Army, they are also more likely to have enjoyable, productive lives.


Sponsored by the Army National Guard, and the Office of the Chief, Army Reserve.
Copyright 2008