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Rock Climbing
Addresses all Five Components of Physical Fitness
Cardio-respiratory endurance
Muscular
Strength
Muscular
Endurance
Body Composition
Flexibility
Once an activity labeled as an
"extreme sport", rock climbing has in the last few years become
a very popular workout activity as the use of indoor climbing
walls in fitness facilities, community centers and health clubs
has increased and made the sport much more user friendly. Not
only can it be fun and exciting, rock climbing is one of the
most effective strength training workouts a person can ever
have, providing fitness and strength benefits that are difficult
to match with any other single activity. If you want to work out
every muscle in your body in the shortest amount of time
possible and get quick results in strength, body shape, toning
and muscular endurance, there is no better thing to do.
Cardio-respiratory Endurance
Cardio-respiratory endurance is the ability of the body's
circulatory and respiratory systems to supply fuel during
sustained physical activity (USDHHS, 1996 as adapted from
Corbin & Lindsey, 1994). To improve your cardiorespiratory
endurance, try activities that keep your heart rate
elevated at a safe level for a sustained length of time
such as walking, swimming, or bicycling. The activity you
choose does not have to be strenuous to improve your
cardiorespiratory endurance. Start slowly with an activity
you enjoy, and gradually work up to a more intense pace.
Muscular
Strength
Muscular strength is the
ability of the muscle to exert force during an activity (USDHHS,
1996 as adapted from Wilmore & Costill, 1994). The key to
making your muscles stronger is working them against
resistance, whether that be from weights or gravity. If
you want to gain muscle strength, try exercises such as
lifting weights or rapidly taking the stairs.
Muscular Endurance
Muscular endurance is the ability of the muscle to continue to
perform without fatigue (USDHHS, 1996 as adapted from Wilmore &
Costill, 1994). To improve your muscle endurance, try
cardio-respiratory activities such as walking, jogging,
bicycling, or dancing.
Body
Composition
Body composition refers to the relative
amount of muscle, fat, bone, and other vital parts of the body (USDHHS,
1996 as adapted from Corbin and Lindsey, 1994). A person's total
body weight (what you see on the bathroom scale) may not change
over time. But the bathroom scale does not assess how much of
that body weight is fat and how much is lean mass (muscle, bone,
tendons, and ligaments). Body composition is important to
consider for health and managing your weight!
Flexibility
Flexibility is the range of motion around
a joint (USDHHS, 1996 as adapted from Wilmore & Costill, 1994).
Good flexibility in the joints can help prevent injuries through
all stages of life. If you want to improve your flexibility, try
activities that lengthen the muscles such as swimming or a basic
stretching program.
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