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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: September 24, 2019
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