Five Components of Fitness

Five components of fitness

Cardiorespiratory endurance Muscular endurance Muscular strength

Flexibility Body composition

Cardiorespiratory endurance

Cardiorespiratory endurance• Cardiorespiratory endurance is the ability of the body's

circulatory and respiratory systems to supply fuel during sustained physical activity.

• 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 endurance

Muscular endurance• This is the ability of a muscle, or a group of

muscles, to sustain repeated contractions or to continue applying force against a fixed object.

• For a fitness assessment of your muscular endurance, you can do push-ups on your fitness mats. The more push-ups you can do, the fitter you are.

Muscular strength

Muscular strength• This is the muscle's ability to exert force for a

brief span of time (also known as POWER)

• The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity.

• You can measure physical fitness components, like this, by lifting weights.

Plyometrics: great for building up leg strength (power)

Flexibility

Flexibility• This is the ability to move joints and use

muscles through their full range of motion.

• 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.

Body composition

Body composition• This Fitness Component is the ratio of lean body

mass to fat.

• Lean body mass represents the weight of water, muscle, bone and internal organs.

• Body fat represents the remaining fat tissue and is expressed as a percentage of total body weight.

Body composition• Because muscle weighs more than fat, it is

important to measure your body composition rather than your body weight when you evaluate your fitness level.

• Body composition can be measured through the Body Mass Index or BMI.

Body Mass Index (BMI)To calculate your BMI, divide your weight in

kilograms by the square of your height in meters:

BMI = (weight in kilograms) divided by (height in meters x height in meters)

BMI = kg/m2

BMI Weight Status Below 18.5 Underweight

20-25 Normal

25.0-29.9 Overweight

30.0 and above Obese

Above 40 Very obese