• Written By Team_Embibe
  • Last Modified 26-07-2022

HRF Full Form

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HRF full form is Health Related Fitness. In Hindi, HRF full form is स्वास्थ्य संबंधी फिटनेस. It is a multidimensional construct, comprising five components for a fit and healthy body. It aims at increasing an individual’s physical health and fitness through constant workouts and well-balanced diets.

HRF is divided into five categories to ensure that the diet and workout plan are formed to fulfil the aim. The essential skills for physical fitness improve health and reduce the risk of chronic or terminal diseases. It aims at ensuring that all the parts and muscles of the body are put to the test and strengthened progressively. HRF allows to perform better in sports, and daily activities.

Components of HRF

The components of HRF help the individual to get fit. They are considered the blueprint for physical activity instructions by the American College of Sports Medicine (ACSM). Using these components, one can prioritise their workout routine. A fitness idea would include all five components in a recurring capacity. These components are discussed below.

Body Composition

It refers to the body ratio of fat and fat-free mass (muscles and bones). Humungous levels of fat may cause heart diseases and diabetes type 2. Thus, a regular exercise plan will help avoid them and gain a fit body. Body composition can be improved by focusing on nutrition and other aspects of HRF. Cardio exercises, flexibility, and strength training are important as they increase muscle mass and deplete fat mass.

Measuring Body Composition

Body composition is different from measuring weight. This is because it does not clearly explain the internal tissue makeup. Body fat depends on age, sex, lifestyle, genes, hormones, and fitness level. With the following methods, one can gauge their body composition.

  1. Bioelectrical Impedance Analysis (BIA): Several gyms have machines to calculate BIA. One can also purchase a scale to measure the body fat percentage.
  2. Body fat percentage calculators: These tools are available worldwide, though they are occasionally precise. The results usually contain an error of three to four per cent. Therefore, one must constantly review their body fat.
  3. Dual Energy X-Ray Absorptiometry (DEXA) scan: These accurately measure body composition and bone mineral density. These are performed in radiology theatres. However, they may not be covered under insurance.
  4. Hydrostatic underwater weighing: This facility is provided in a few gyms and research laboratories. In this method, the body is weighed on the land and underwater to note the difference.

Cardiovascular Endurance

It defines the body’s capability to absorb oxygen effectively and distribute it to the body tissues via the heart, arteries, veins, and other vessels. This is also known as aerobic fitness or cardiorespiratory endurance. A few productive workout activities may include cycling, swimming, running, dancing, circuit exercises, and boxing. These exercises must be performed for at least 150 minutes, five to seven days per week, for noticeable results. The primary aim of cardiovascular endurance exercises is to build an efficient energy production system.

Exercises that try the heart and lungs help in the following ways.

  • Improves the heart’s ability to deliver oxygen.
  • Maintain an efficient intake of oxygen.
  • Increased cellular metabolism.
  • Daily physical routines are overcome with ease.

Flexibility

It refers to the scope of motion around the joints without inflicting pain. Flexibility is required at all ages as it is integral to agility, balance, and coordination. Maintaining a flexible body will augment athletic performance, improve functional motion, protect joints from soreness & tightness, and lessens the chances of injuries. The flexibility reduces with age.

Increasing Flexibility

According to ACSM, flexibility exercises must be conducted twice or thrice each week. Some of the exercises are listed below.

  1. Active isolated stretching where the contraction of the opposing muscle helps relax the stretched muscle. It helps to relieve tension.
  2. Dynamic stretching such as yoga, pilates, tai chi, and more to stretch muscles and joints. It is beneficial for power, sprints, and jumps.
  3. Isometric stretching, an alternate resistance is given to the contracting and relaxed muscle.
  4. Passive stretching or relaxed stretching is where another part of one’s body, a partner, or a mechanism is used to hold a stretching pose.
  5. Static stretching for 10-30 seconds to lengthen specific muscles. The posture must be maintained.

Muscular Endurance

It builds muscular health. It defines the ability of the muscles to contract against the resistance applied, also known as fatigue resistance, for a maximum time in a single rep. Every exercise focuses on a different muscle group. Thus, exercises must be chosen to fit one’s health and fitness goals. Cycling, squats, bench presses, planks, and other apparatus-related exercises will help develop muscular endurance.

Low-intensity weight and strength training will help an individual for everyday health purposes. For an athletic buildup, cycling and Crossfit are considered primary. The sports one plays also dictate the exercise regiments and high-repetition strength training. During the exercises, rest must be kept at a minimum of 1-2 minutes.

Muscular Strength

It refers to the maximum force that a muscle group can effectively produce in a singular effort during a particular exercise. It is also muscle-specific. Thus, an exercise routine which focuses on different muscle groups is imperative. One’s fitness goals govern the types and intensity of the exercises performed. To gain muscle mass, the training must consist of weight training. 

According to ACMS, exercises to increase muscle strength must be conducted three days a week on different muscle groups. Some exercises recommended for increasing muscular strength are bicep curls, squats, lunges, pushups, planks, and crunches. These exercises must be divided equally between muscle groups of legs, arms, biceps, back, shoulders, and hips.

Benefits of Muscle Strength Exercises

Muscle strength depends on the muscle fibres and the ability of the nerves to activate them. Some of its benefits include the following.

  • Increased metabolism and body alignment. 
  • Building muscle mass and reducing body fat.
  • Reducing pain and preventing minor injuries.
  • Improvement in mental health and ability to perform daily tasks.
  • Burning calories.
  • Boosts blood sugar and insulin levels

Benefits of HRF

Fitness are a significant part of an individual’s life. Everyone must aspire to be healthy and fit. With HRF comes the following benefits.

  1. The risk of any cardiovascular disease, cancer, or diabetes type 2 is evaded.
  2. Bone health and mental health are improved.
  3. Increased muscle mass, bone density, and flexibility.
  4. The quality of life to ageing is enhanced.

Frequently Asked Questions on HRF

Q: What is HRF full form?
A
: HRF full form is Health Related Fitness. In Hindi, HRF full form is स्वास्थ्य संबंधी फिटनेस. It is a multidimensional construct made of  five components for a fit and healthy body. It aims at increasing the physical health and fitness of an individual through constant workouts and well-balanced diets.

Q: What are the five components of HRF?
A
: The following are the five components of HRF.

  1. Body composition
  2. Cardiovascular endurance
  3. Muscular endurance
  4. Muscular strength
  5. Flexibility

Q: How can on eincrease their flexibility?
A
: One can increase their flexibility using the following methods.

  1. Active isolated stretching to contract and relax muscles to relieve tension.
  2. Dynamic stretching such as yoga, pilates, tai chi, and more to stretch muscles and joints.
  3. Isometric stretching with an alternate resistance to the contracting and relaxed muscle.
  4. Passive stretching or relaxed stretching to hold a stretching pose.
  5. Static stretching for 10-30 seconds to lengthen specific msucles.

Q: What are the benefits of HRF?
A
: With HRF, comes the following benefits.

  1. The risk of any cardiovascular disease, cancer, or diabetes type 2 is evaded.
  2. Bone health and mental health are improved.
  3. Increased muscle mass, bone density, and flexibility.
  4. The quality of life to ageing is enhanced.

We hope this article on HRF in full form proves helpful to you. Do let us know if you have any questions on the same through the comments section below and we will get back to you at the earliest. For more such informative articles, keep visiting Embibe.

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