Download The Five Components of Fitness

The Five Components of Fitness
Physical fitness is a set of attributes that people have or achieve relating to their ability to perform physical activity; a state of well-being
with a low risk of premature health problems and energy to participate in a variety of physical activities.
1. Cardiorespiratory Endurance
Cardiovascular fitness (also known as cardiorespiratory fitness) is the ability of the heart, lungs and vascular system to deliver
oxygen-rich blood to working muscles during sustained physical activity.
A. Your body develops cardiorespiratory endurance when you participate in activities for about 20 – 60 minutes.
Your heart rate and breathing rate need to increase during the activity.
B. Benefits
1. Helps your heart become bigger and stronger
2. Increases your heart’s stroke volume (pumps more blood per beat)
3. Your lungs are able to pull more oxygen from the air so it can be transported to the muscles.
4. It will increase the amount of stored energy it holds in the muscles and liver
5. It helps you develop a stronger immune system
C. Example Activities
1. Swimming
2. Biking
3. Running
4. Soccer
5. Dancing
D. Presidential Fitness Test: Timed Mile
2. Muscular Strength
Muscular strength is the amount of force a muscle or muscle group can exert against a heavy resistance.
(The weight an individual can lift during one maximal effort.)
A. Example Activities
A. Weight lifting
B. Football
require a high level of strength
C. Shot-put
D. Hitting a baseball
E. Doing a standing broad jump
3. Muscular Endurance
Muscular endurance is the ability of a muscle or muscle group to repeat a movement many times or to hold a particular
position for an extended period of time. (The muscle is contracted against a force over and over again).
A. Measured
1. How many times you can repeat an exercise in a specified time.
2. How long you can maintain a certain position over a period of time
B. Example Activities
1. Tennis - repeatedly swing a racquet
2. Lifting a dumbbell many times in a row
C. Presidential Fitness Test
1. One minute sit up test = abdominal endurance
2. Push up test = upper body endurance
4. Flexibility
Flexibility is the ability of a joint (where two bones come together) to move through its full range of motion, from a flexed to an
extended position. The ability of a joint to have a full range of motion depends on how tight or loose the muscle is surrounding
the joint. Tight muscle = shorter range of motion.
A. Stretching to improve flexibility (loosen the muscles around the joint)
1. Stretch 3 -7 days per week
2. Stretch to the point of slight discomfort, but not pain.
3. Stretches should be held for 10 – 30 seconds and each stretch should be done for at least 1- 5 times.
B. Benefits
1. Reduces muscle soreness after a physical activity
2. Relieve tense muscles from sitting for long periods of time or overworked muscles
3. Allows you to throw, kick, and run easier because joints are more flexible.
C. Presidential Fitness Test: Sit and Reach
5. Body Composition
Body composition is the amount of fat in the body compared to the amount of lean mass (muscle, bones, and organs.).
A. Almost all physical activities require a healthy body composition for participation
1. Usually less than 25% body fat
B. According to the National Institute of Health the following are considered to be benefits of a Healthy Body
Composition:
1. Increase energy and endurance.
2. Promote healthy blood pressure.
3. Improve quality of sleep.
4. Relieve some strain placed on your knees, hips, and lower back which can lead to reduced pain.
5. Improve mood and self-confidence.
6. Reduce the risk of certain pregnancy related complications.
7. Improve blood circulation in all parts of the body, thereby reducing the risk of heart disease and stroke.
8. Reduce respiratory infections and breathlessness, and improve lung function.
9. Improve insulin sensitivity and glucose tolerance.
C. Ways to improve your body composition:
1. Eat food low in fat and sugar
2. Exercise regularly
3. Eating in moderation
Body Facts

The cardiac muscle makes up most of your heart.

It takes 17 muscles to smile and 43 muscles to make a frown.

The combined weight of all the muscles in your body is about three times as much as the weight of all your bones.

The largest mass of muscles in your body is your gluteal (buttocks muscles).

Skeletal muscles work in pairs. When one muscle contracts (tightens), the other muscle relaxes.

The muscle that closes your jaw is called the Masseter muscle. The masseter muscle is one of the strongest in your body.

Water makes up more than half your body weight.

Water helps to digest food, remove waste from the body, and cells need it to function properly.
Contracted
Relaxed