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Information of Mechanism Physical Fitness

Muscular Strength

Muscular strength is the amount of force a muscle can produce. Examples would be the bench press, leg press or bicep curl. The push up test is most often used to test muscular strength.

Any singular action where a person moves uses muscular strength. For example, someone pushing themselves up out of their chair, or moving something heavy like a rock is a muscular strength action. At the gym, one repetition of any barbell weight uses this principle as well. Those interested in measuring muscular strength use the measurement “1RM,” which stands for their “One Rep Max.” A person’s 1RM measures the most amount of weight that one particular muscle is able to move with one action. An example is if an athlete does a dumbbell bicep curl one time with a weight of 50 pounds, and that’s the most that they can do, then 50 pounds is their 1RM, and it would be the limits of their muscular strength in their bicep. According to the fitness sites, it’s a good idea to be careful about testing 1RM. This is because testing the upper limit of a particular muscle is often dangerous and risks injury to that muscle.

Muscular endurance

Muscular endurance is the muscle’s ability to complete a movement repetitively in a certain period of time. The greater muscle endurance a person has, the longer he can work without fatigue or failure.

Muscular endurance is seen in actions requiring cyclic movements, such as high-repetition weightlifting, running and rowing. In addition, activities such as mountain climbing and tug-of-war, where the muscle tightening is held for a period of time, also show stamina.

Muscular endurance requires some level of muscular strength, which is the maximum amount of force a muscle can bring to bear. However, endurance levels are measured at a lower amount of force over a period of time.


Flexibility is the ability of each joint to move through the available range of motion for a specific joint. Examples would be stretching individual muscles or the ability to perform certain functional movements such as the lunge. The sit and reach test is most often used to test flexibility.

Warm up with light aerobic exercise

If performing stretches as a singular workout, warm up with 5 to 10 minutes of aerobic exercise. Choose a partner to help you complete the stretches properly.

Start with a relaxed stretch

Focus on one muscle group at a time, such as the ham strings. Stand on one leg, and extend the other leg horizontally, raising the leg as high as you can. Have your partner hold the leg in this position for about 10 seconds.

Contract the muscles

Push your leg down, against your partner’s hands as hard as possible. Have your partner push back against your leg, providing resistance. Continue this phase of the stretch for about six seconds, and then return to the relaxed stretch.