5 COMPONENT OF FITNESS

AND BENEFITS OF WARMING UP

AND COOLING DOWN

WHAT ARE THE 5 COMPONENTS OF FITNESS?

The 5 health-related components of fitness

•Cardio-respiratory endurance

•Muscular strength

•Muscular endurance

•Flexibility

•Body composition

CARDIO-RESPIRATORY ENDURANCE

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, dancing

MUSCULAR STRENGTH

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

MUSCULAR ENDURANCE

Is the ability to contract a muscle or group of muscles repeatedly without incurring fatigue

Summary = lifting light to medium weight over and over again.

• Fitness Gram Test: Curl up• Squats, yoga, muscles used during cardio-respiratory activities

FLEXIBILITY

Muscle suppleness as well as the range of motion available at a joint(s).

Summary = Range of motion, not stiff and rigid

• Fitness Gram Test: Sit & reach• Stretching, yoga, dance, gymnastics

BODY COMPOSITION

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)

Warm Up

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 beginning exercise• Help prevent injury

Cool Down

Stretching happens during the cool down after your heart rate has lowered to restingRecovery 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