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Five Components of Fitness
Physical Education
Cardiorespiratory
Endurance

Is the ability of the heart, blood, blood vessels and lungs to supply
enough oxygen and necessary fuel to the muscles during long periods
of physical activity.

Aerobic activities - Activities that force the body to use a large amount
of oxygen for a sustained period of time
1.Running
2.Swimming
Improves health (Lowers risk of)
1. Heart disease
2. Type II diabetes
3. Heart attacks
4. Strokes
Muscular Strength
The ability of the muscle or muscles to
push or pull with force
Max rep.
3-5 reps
Muscular Endurance
 Ability of the muscles to repeat a movement
many times or hold a position without stopping
to rest.
 More then 12 reps
 Bench press
 Bicep curls
Sit-up
Push ups
“If you do not use them you will lose them”
Resistance Training
An activity that places additional force
against the muscle or muscle group.
Muscular strength/Muscular
Endurance Contd.
As muscles become stronger, your
physical performance is improved.
Improving muscular endurance gives the
body the ability to work, exercise or play
more often, with more power and longer
periods of time.
Flexibility
Muscles ability to move a joint through a
full range of motion.
As the body ages, muscles,tendons, and
ligaments stiffen and become less
flexible
Stretches
 Dynamic (Moving)-Moving parts of the body
continuously while gradually increasing reach,
speed of movement that gradually take a
person gently to their limits of their range of
motion EX( Arm swings, Leg kicks, Bends,
Twists)
 Static (Stationary)- Stretching a muscle to the
point of mild discomfort by holding it in a
maximal stretch for a extended period of time.
(EX Butterfly Stretch, calf stretch, Quad
stretch
Body Composition
 Combination of fat mass and fat
free mass.
 Healthy levels of fat:
1.
Insulates organs
2.
Absorbs vitamins
3.
Energy source
Healthy level of fat mass in men is 10%-20%
Healthy level of fat mass in women 15%-25%
-Improving body comp will reduce the risk of heart disease, type II diabetes, high BP,
strokes, certain types of cancer and obesity
Body Composition Contd.
 Body composition is affected by (energy in)
calories eaten and (activity out) calories
burned.
 The healthiest way to maintain or loose body
composition is through a healthy lifestyle
(watching what you eat and excercising).
Fitday.com