The 5 health-related components of ﬁtness
The ability of the body (heart and lungs)
to take in, transport and utilize oxygen.
Summary = heart goes up, breathing
heavy, do activity for long period of time
(non-stop). This is also called aerobic.
Fitness Gram Test: 1 mile run
Running, swimming, biking, soccer, basketball,
The amount of weight (maximal force)
that can be lifted one time.
Summary = lifting heavy weight, can only
do a few times.
Fitness Gram Test: Push up, pull up
Push up, pull up, hand stand
Is the ability to contract a muscle or group
of muscles repeatedly without incurring
Summary = lifting light to medium weight
over and over again.
Fitness Gram Test: Curl up
Squats, yoga, muscles used during cardio-respiratory
Muscle suppleness as well as the range of
motion available at a joint(s).
Summary = Range of motion, not stiff and
Fitness Gram Test: Sit & reach
Stretching, yoga, dance, gymnastics
The quality or make up of our total body
mass. Total body mass is composed of lean
body mass (LBM) and fat mass.
Summary = percentages of fat, bone and
muscle in human bodies
Fitness Gram Test: BMI
Eat healthy, be active, low stress (get plenty of sleep)
Don’t stretch a cold body - jogging,
jumping jacks, etc. to warm up your body
Performance may be improved, as an
appropriate warm up will result in:
Reduced muscle stiffness
Allows heart rate to get to a workable rate for
• Help prevent injury
Stretching happens during the cool down
after your heart rate has lowered to
Recovery may be improved, as an
appropriate cool down will result in:
• Aid in getting rid of lactic acid and the potential for
muscle cramping and soreness
Reduce the chance of dizziness or fainting
• Allows heart rate to return to its resting rate