The Most Important Components of Physical Fitness

There are components of physical fitness which insurance companies and trainers take into account as they are significant to the overall evaluation of health. Basically it is similar to a fine-tuning a racing engine, you would never add diesel to an engine that requires high octane.

When physical trainers measure the fitness of a person they use some components of physical fitness to test against a set standard and to develop goals for further improvement. By incorporating these components of physical fitness you can not only improve your health but also lose weight.

The first of these is muscular strength. This measures the ability of the muscle to exert a maximal force through a range of motion or to a given point. This is measured for a short period of time and usually incorporates the use of weights for evaluation.

As muscular strength varies through the body, you might for instance you have
high muscular strength in your arms while having weaker legs, this component is related to the amount and type of exercise that your body undergoes. Weight training or strength training is the only method to improve strength. One principle of increased muscle mass is that that a larger amount of muscle consumes a greater number of calories, even at rest. By increasing mass you effectively increase the amount of calories needed for your body at rest and will reduce your body fat ratio. Another benefit to strength training is that it will help to maintain your bone structure and decrease your risk of osteoporosis.

The second component is muscular endurance. This reflects to your muscles ability to work through a range of motion over a specific amount of time. This can be measured by the ability to hold a weight for a specific amount of time – say 20 pounds over-head for 5 minutes. Many times this component is measured through push-ups as these are exercises that exert a specific amount of pressure over time. This measures the upper body muscular endurance.

Muscular endurance is often confused with muscular strength because they are related. However they offer different benefits, while using muscular endurance an athlete is able to shovel snow for an hour lifting and moving a sub-maximum amount of snow over a specified amount of time. Muscular strength would have been the ability of the arms and shoulders to lift the maximum amount a couple of times.

The trainer will test muscular endurance while he will also be testing cardiovascular endurance because these two components are closely related. Cardiovascular endurance will reflect how well your heart and lungs work together to supply oxygen to your body, this is also called aerobic fitness. Trainers may use long runs or swims to test cardiac endurance and test muscular endurance at the same time. This is the cornerstone to complete health and fitness. Without cardiovascular endurance you can not improve the rest of your fitness.

Another component is flexibility, this is the ability of a joint to move through its full range of motion and the elasticity of the muscles. Some refer to this as how limber or supple you are, this is a major component of physical fitness and one that is often over looked. Not everyone needs to be as limber as a gymnast but we all need a degree of flexibility to deal with the demands placed on us during our daily lives.

Stretching is associated with flexibility in order to maintain or increase the ability of a joint to stretch further. Maintaining your flexibility is important for protection of your joints and allowing you to strengthen further to protect your back and reduce the pain of arthritis.

The final component of physical fitness is body composition. This is the ratio of lean body mass to fat body mass. This proportion does not refer to your weight in pounds or to your figure but to a measurement against a standard. Women and men have different body composition ratios. Women carry a higher percentage of fat to maintain a developing baby. This does not mean that women are fatter – but that their fat distribution is different.

Your body composition is really more a consequence of your overall fitness. If you have a high body fat mass ratio you are more at risk for coronary heart disease, diabetes, joint and back pain, arthritis, stroke and tendon-muscle accidents.

These components of physical fitness are foundation to physical fitness and the ability of the human body to withstand external forces and internal stress while maintaining health and wellness.

Productivity Measurements and Telecommuting

Over the years, the improved channels of telecommunication have paved the way for an increase in number of Telecommuting jobs. Telecommuting occupations are not your typical office work and that is why, it has become a focus of productivity measures issues. There are a lot of myths that surround telecommuting and Productivity Measurements. Some say that measuring productivity is much more difficult in telecommuting than in regular office work.

Before going forward, let us first individually define what Productivity and what Telecommuting is. Productivity (in Economics) refers to the amount of output produced in a specific amount of time. In a factory or office setting, this can easily be computed by dividing the number of units of output with the time spent to produce them. For example, an office worker is given the task to compile kits for the participants of a lecture. He was able to compile 25 kits in 1 hour, and that becomes his productivity rate.

Quantitative data is more easily translated into productivity rates rather than qualitative data. On the other hand Telecommuting (other known as working from home) is form of work where the employee works on his or her own schedule. It is called telecommuting because the time and process of commuting to and from the work place are replaced by links of telecommunication. A few of the most popular telecommuting tasks is Medical Transcription and Insurance Underwriting.

The issue that lies between Productivity measurement and Telecommuting are claims saying that Productivity measurement is harder to achieve than with regular office work. This is claimed to be the major downfall of telecommuting. Because of this, employer supposedly has no hold on the productivity of their personnel who work form home.

However, that is really not the case. Productivity Measurements are still easily achievable with Telecommuting Jobs. The rate telecommuting employee works, is the same with every project that he / she receives. A Medical Transcriptionist may complete transcription of 5 files in an hour. No matter how many hours a day a medical transcriptionist chooses to work, his or her hourly rate is still the same.

Another myth about productivity measurement and telecommuting is that an employee has no hold on how much an employee works on a set number of days. This is opposed by the fact that employers enforce deadlines that a Telecommuting employee must adhere to. In example, an Underwriter is given 10 insurance policies to process in a span of 4 days. It is of no consequence to the employer how his or her Underwriter divides the task over 4 days as long as it is completed within the set number of days.

Telecommuting is a practice that will unduly continue to grow. Since early fears that it may not be a as easy to regulate and measure as regular office work, it has been proven that it is not so. That is the reason why employers should not shy away from hiring telecommuting personnel because they can still measure and regulate their productivity rate since not having set office hours.

Lubrication of Domestic Clocks

Domestic clocks are one of the most ignored watches in the entire household. We make sure that our wrist watches are well maintained with good servicing, battery changes and of course lots of lubricating. But domestic watches are practically ignored till the battery runs down. Even then, we just replace the battery without getting any servicing or lubricating done on it. That means that the watch continues to run without any care or oiling till they finally expire and die! But just like wristwatches, domestic watches need to be maintained well too with regular cleaning and lubrication and care. Clocks are larger than wristwatches so a little too much lubrication is OK here.

But still there are rules to be followed in lubrication and care of clocks like-

* Try to use just a single drop of oil in the watch works to make the watch remain on time. These are bigger watches so they don’t really require you to be precise but it’s a good idea if you are. Carriage clocks require a smaller amount while long clocks and grandfather clocks require much more.

* Try not to scrape the oil pots while oiling watches as it scrapes up unnecessary settled grit into the workings of the clock. This is especially true of incalite pots. Use only fresh oil and discard any which has more than five years on the packing date on the seal; protect the oil you are using by storing it at room temperature and away from direct light. An ideal temperature would be about 15 to 20 C or as stated by the manufacturer of the clock. There are several points on a domestic clock where you can oil them and the oil will them spread to all over the clock workings. Good places to apply lubrication are at oils sinks or pivot holes, escapement pallet faces, weight pulley bearings and points of contact between different parts of the mechanism.

* Make sure you do clean the mainspring and refit the watch springs after you have oiled the domestic wall clocks. You can also apply heavy grade mineral oil around the edges of the barrel cap. Capillary action will make sure that the oil spreads all over the mechanism.

* Do not lubricate or oil pinion leaves and gear teeth, as they will slip while revolving. Another place to be careful of is the ratchet and the great wheel arbor in the main clock facings.

* The frequency of oiling depends on how frequently you use the clock and the location it is based in. Synthetic oils are very stable and do not deteriorate but non-synthetic oils do. The residue leaves a gummy deposit in the watch that can destroy a good watch.

* Contamination with dust will however really cause a tremendous amount of wear on the clock and that can damage the mechanism. Reapplication of oils is fine after the old one has been wiped off.

But do make sure that you do service the watch at least every two years to maintain optimum working conditions.

Personal Brand Marketing – Brand Buzz 101

I understand the importance of visibility. As a small business owner, being "known" can be the difference between a steady flow of revenue or closing your doors. Yet, being visible is not enough. Being remembered is most important and means you occupy some prime real estate in the mind of someone. Garnering "share of mind" means that you somewhere along the way that they sampled your character and competency and you became memorable.

Marketing, by definition, is creating an exchange environment. For an individual, that could mean breaking a referral, speaking positively on your behalf, a promotion or an introduction. Branding, by definition, is an emotion or image tied to a product. YOU are the product. Even in businesses, people are the brand and define the company, more than any mission mission statement hanging in the lobby. So, how does an individual create "buzz" for their brand for visibility and more importantly to be remembered so that they can develop credibility?

1. Know what makes you unique.

Whether you're job hunting or wanting a position on board of director's, you need to confidently know what value you bring to the table.

2. Get really good at communicating what makes you valuable.

Ninety-three percent of communication is tone and body language. Spend time on the words so that what you say and how you communicate are congruent with your value. Yet, know that communication includes your image, the way you present yourself, your workspace, your phone skills and even your lunch meeting etiquette. They must all be congruent with what makes you valuable. Any discrepancies will jeopardize your credibility and could produce negative word of mouth which is a problem that I will address in future articles.

3. Manage that communication.

If you're creating "buzz" around your brand, it will require you to proactively manage the communication. For example, if you're new to a company or a position you will need to build a credibility wall. Yes, a physical wall if possible. It showcases every plaque, certificate, service honor, licensing, certification and degree you've received. This wall is your visual third party testimonial on the character and competency of your brand. Since that wall can not travel with you, make sure that anytime you're honored for volunteer service or recognized for a contribution that a copy of the "thank you" letter, note or card be placed into you personnel file.

Even if you're on your own, these "proof of credibility" tools will take you far. As the vice president of a business concern in college, I invited speakers to speak to our fraternity for professional development. I asked each of them to write a letter for me about their experience working with me so that I could include that in my personal portfolio. Many of these speakers went on to become regional directors, chief operation officers, chief financial officers, company presidents and further that my portfolio has become quite valuable. Actively "buzz" your brand! Doing that will develop credibility; credibility will lead to influence; and influence with lead to leadership.