5 Components of Fitness
Cardiovascular Endurance
This is the body's ability, over sustained periods of physical activity, to deliver oxygen and nutrients to tissues, and to remove wastes.
WHO Recomendations
Adults (18-65 years old)
* 30 minutes of moderate-intensity physical activity 5 days per week;
OR
* 20 minutes of vigorous-intensity physical activity 3 days per week;
OR
* an equivalent combination of moderate- / vigorous-intensity physical activity;
Muscular endurance
This is the ability of a muscle, or a group of muscles, to sustain repeated contractions or to continue applying force against a fixed object.
Muscular strength
This is the muscle's ability to exert force for a brief span of time. You can measure physical fitness components, like this, by lifting weights.
WHO Recomendations
* 8-10 muscular strengthening exercises (8-12 repetitions) at least 2 days per week.
Flexibilty
This is the ability to move joints and use muscles through their full range of motion. This should be performed before and after each workout.
Body composition
This Fitness Component is the ratio of lean body mass to fat. Lean body mass represents the weight of water, muscle, bone and internal organs. Body fat represents the remaining fat tissue and is expressed as a percentage of total body weight. Because muscle weighs more than fat, it is important to measure your body composition rather than your body weight when you Evaluate Your Fitness Level. Body composition can be measured through the Body Mass Index or BMI.
This page was last updated: April 17, 2013
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