5 components of fitness

1. 5 COMPONENTS OF5 COMPONENTS OF
HEALTH-RELATED FITNESSHEALTH-RELATED FITNESS
1. Muscle strength1. Muscle strength
2. Muscle endurance
3. Cardiovascular endurance
4. Flexibility
5. Body composition
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2. MUSCLE STRENGTHMUSCLE STRENGTH
 The ability of a muscle or muscle group to exertThe ability of a muscle or muscle group to exert
a maximum force against a resistancea maximum force against a resistance ONEONE
TIMETIME through the full range of motion. Rangethrough the full range of motion. Range
of motion (ROM) is the degrees through whichof motion (ROM) is the degrees through which
a joint can move.a joint can move.

3. MUSCLE ENDURANCEMUSCLE ENDURANCE
 The ability of a muscle or muscle group to exertThe ability of a muscle or muscle group to exert
a sub-maximal forcea sub-maximal force REPEATEDLYREPEATEDLY over aover a
period of time.period of time.

4. CARDIOVASCULARCARDIOVASCULAR
ENDURANCEENDURANCE
 The ability to perform large muscle moderate toThe ability to perform large muscle moderate to
high intensity exercise forhigh intensity exercise for PROLONGEDPROLONGED
PERIODSPERIODS keeping your heart rate in thekeeping your heart rate in the
heart rate target zone:heart rate target zone:
220
- age
x 70% to 85%
The target heart rate zone for a 17 year old is
142-173 beats per minute.

5.  Is the ability to move a joint through itsIs the ability to move a joint through its
complete range of motion (ROM).complete range of motion (ROM).
FLEXIBILITYFLEXIBILITY

6. BODY COMPOSITIONBODY COMPOSITION
 Is the amount of lean body massIs the amount of lean body mass
(bone, muscle, organs and body(bone, muscle, organs and body
fluids) compared with the amountfluids) compared with the amount
of body fat.of body fat.
ADULT MALEADULT MALE ADULT FEMALEADULT FEMALE
15%-18% 22%-25%15%-18% 22%-25%
BMI = Body Mass Index
It is an indirect measure of body composition
based on height and weight.

7. BENEFITS OF EXERCISE:
STRENGTHENS HEART AND LUNGS
DECREASES BLOOD PRESSURE
STRENGTHENS MUSCLES
AND BONES
INCREASES ENERGY
REDUCES STRESS AND TENSION
ENHANCES FEELING OF WELL-BEING
IMPROVES
APPEARANCE
IMPROVES SLEEP
HELPS WEIGHT CONTROL AND BODY
COMPOSITION
IMPROVES COORDINATION
PREVEN
TS
INJURY
LOWERS CHOLESTEROL
REDUCES RISK OF HEART DISEASE AND DIA
IMPROVES RANGE OF MOTION
IMPROVES CONFIDENCE

8. FITT PrincipleFITT Principle
F = FrequencyF = Frequency
I = IntensityI = Intensity
T = TimeT = Time
T = TypeT = Type
“To gain health benefits in all 5
components of fitness…..
….how often should I work out?”
….how much effort should I put in?”
….how long should my workout be?”
…what type of exercises should I do?”

9. muscle strengthmuscle strength
andand
enduranceendurance
cardiovascularcardiovascular
enduranceendurance flexibilityflexibility
FREQUENCFREQUENC
YY
2 – 3 days2 – 3 days
per weekper week
5 – 6 days5 – 6 days
per weekper week
3 or more3 or more
times/weektimes/week
INTENSITYINTENSITY moderatemoderate
weightweight
heart rate inheart rate in
target zonetarget zone
to the pointto the point
of mildof mild
discomfortdiscomfort
TIMETIME 3-4 sets,3-4 sets,
6-15 reps.6-15 reps.
20 – 6020 – 60
minutesminutes
10 – 3010 – 30
secondsseconds
TYPETYPE majormajor
musclemuscle
groupsgroups
majormajor
musclesmuscles
groupsgroups
majormajor
musclemuscle
groupsgroups

10. How does the FITT principle apply to bodyHow does the FITT principle apply to body
composition?composition?
Body composition results largely from physical activity levels in theBody composition results largely from physical activity levels in the
other components:other components:
 Cardiovascular exercise expends calories.Cardiovascular exercise expends calories.
 Muscle strength and endurance activities expend calories andMuscle strength and endurance activities expend calories and
build muscle (MUSCLE BURNS CALORIES FASTER THANbuild muscle (MUSCLE BURNS CALORIES FASTER THAN
FAT!)FAT!)
 Flexibility exercises allow the body to better tolerate the otherFlexibility exercises allow the body to better tolerate the other
exercises.exercises.
DON’T FORGET ABOUT PROPERDON’T FORGET ABOUT PROPER
NUTRITION!!!!NUTRITION!!!!

11. TRAINING PRINCIPLES:TRAINING PRINCIPLES:
OVERLOAD – you must apply stressOVERLOAD – you must apply stress
beyond what your body is accustomedbeyond what your body is accustomed
toto
PROGRESSION – the overload mustPROGRESSION – the overload must
continue after the body adapts to thecontinue after the body adapts to the
previous stressprevious stress
SPECIFICITY - to obtain a particularSPECIFICITY - to obtain a particular
goal you must train those muscles withgoal you must train those muscles with
a specific methoda specific method

12. Conclusion……….
Health related fitness is a lifetime pursuit.
It is impossible to store fitness once it is
developed. To develop fitness you should
work on ALL 5 COMPONENTS:
muscle strength
muscle endurance
cardiovascular endurance
flexibility
body composition