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The 5 Components of Fitness

The 5 Components of Fitness. The 5 Components of Fitness. Muscular strength Muscular endurance Cardiovascular endurance Flexibility Body composition. Why the 5 Components of Fitness Matters….

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The 5 Components of Fitness

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  1. The 5 Components of Fitness

  2. The 5 Components of Fitness • Muscular strength • Muscular endurance • Cardiovascular endurance • Flexibility • Body composition

  3. Why the 5 Components of Fitness Matters… • Your total fitness level can be defined by how well your body performs in each one of the 5 components of fitness as a whole • It is possible to be very strong in some areas, but need considerable improvement in others

  4. The 5 Components of Fitness • Muscular strength • Muscular endurance • Cardiovascular endurance • Flexibility • Body composition

  5. 1. Muscular Strength • The ability of a muscle to generate a force for a short period of time (once) • This is the "power" that helps you to lift and carry heavy objects

  6. 1. Muscular Strength • A common test to measure muscular strength is some type of weightlifting exercise, such as the bench press • Typically measured in ‘one rep maximum’ tests • 1RM = how much weight you can lift, once, but many will calculate their 1RM, which is much safer • Muscular strength can be improved with weightlifting exercises like the bench press, leg press, shoulder press, or bicep curls, among others • To a degree, bodyweight exercises can also improve muscular strength

  7. 2. Muscular Endurance • The ability of muscles to perform repeated movements (or to hold a particular position) with less than maximum force for an extended period of time or until muscular fatigue • Simply put, it is how many times (or how long) your muscles can do something before getting too exhausted to keep going

  8. 2. Muscular Endurance • Common testing for muscular endurance can be dynamic or static… • Dynamic: the ability to repeat repetitions • Example: pushups, sit-ups, squats, etc. • Static: the ability to sustain a contraction • Example: how long you can hold a plank or wall sit • Muscular endurance can be improved by many activities, including bodyweight exercises, biking, kayaking, step machines and elliptical machines

  9. 3. Cardiovascular Endurance • The ability to exercise the entire body for long periods of time • Requires a strong heart and healthy lungs

  10. 3. Cardiovascular Endurance • The ability to exercise the entire body for long periods of time • Requires a strong heart and healthy lungs • A common test to assess cardiovascular endurance usually involves some type of sustained running • Mile run • Beep test • Cardiovascular Endurance endurance can be improved by many aerobic activities, including jogging, swimming, cycling, and brisk walking

  11. 4. Flexibility • The ability to move joints and use muscles through their full range of motion • Examples would be stretching individual muscles or the ability to perform certain functional movements (lunges)

  12. 4. Flexibility • The ability to move joints and use muscles through their full range of motion • Examples would be stretching individual muscles or the ability to perform certain functional movements (lunges) • A common test to assess flexibility is the sit and reach • Flexibility can be improved by stretching on a regular basis

  13. 5. Body Composition • The percentage of fat in your body compared to your lean body mass • Lean body mass: muscles, bones, tendons, ligaments, organs, etc. • A much better indicator of your overall fitness condition than just stepping on a scale and measuring your weight • Improving in the other 4 components of fitness will improve your body composition (healthier ratio of fat to lean body mass

  14. 5. Body Composition • A common and easy test to get a rough assessment of your body composition is the body mass index (BMI) • BMI considers the relationship between your height and weight • To what extent is measuring your BMI a good assessment of your body composition?

  15. How to Calculate BMI…

  16. How to Calculate BMI… • Example • Height = 6’0 (1.83 meters) • Weight = 175 pounds (79.4 kilograms) • Weight in kilograms (79.4) • ÷ • Height in meters (1.83) = 43.4 • ÷ • Height in meters (1.83) • = a BMI of 23.7

  17. How to Calculate BMI…

  18. 5. Body Composition (BMI) • According to our example, a BMI of 23.7 would fall in a ‘normal’ range • BMI applies to most adults 18-65 years. • Why isn't BMI used for bodybuilders, long-distance athletes, pregnant women, the elderly or young children?

  19. To Recap…

  20. The 5 Components of Fitness • Muscular strength • Weightlifting, bodyweight exercises (pushups, pullups, etc.) • Muscular endurance • Bodyweight exercises, circuit training, cycling, elliptical machines • Cardiovascular endurance • Jogging, cycling, swimming • Flexibility • Stretching • Body composition

  21. Different Athletes Focus on Different Components of Fitness… Why?

  22. Why the 5 Components of Fitness Matters… • Your total fitness level can be defined by how well your body performs in each one of the 5 components of fitness as a whole • It is possible to be very strong in some areas, but need considerable improvement in others

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