5 Components of Physical Fitness
The 5 components of physical fitness are often used to gauge how fit we are.
The 5 components that make up total fitness are: - Cardiovascular Endurance
- Muscular Strength
- Muscular endurance
- Flexibility
- Body Composition
Total fitness can be defined by how well the body performs in each one of the components of physical fitness as a whole. It is not enough to be able to bench press your body weight. You also need to determine how well you can handle running a mile etc.
A closer look at the individual components:
Cardiovascular endurance is the ability of the heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained workloads. Examples would be jogging, cycling and swimming. The Cooper Run is used most often to test cardiovascular endurance.
Muscular strength is the amount of force a muscle can produce. Examples would be the bench press, leg press or bicep curl. A 1 rep max is most often used to test muscular strength.
Muscular endurance is the ability of the muscles to perform continuous without fatiguing. Examples would be cycling, step machines and elliptical machines. A high rep test can often be used to test muscular endurance.
Flexibility is the ability of each joint to move through the available range of motion for a specific joint. Examples would be stretching individual muscles or the ability to perform certain functional movements such as the lunge. The sit and reach test can used to test flexibility.
Body composition is the amount of fat mass compared to lean muscle mass, bone and organs. This can be measured using underwater weighing, Skinfold readings, and bioelectrical impedance. Underwater weighing is considered the “gold standard” for body fat measurement, however because of the size and expense of the equipment needed very few places are set up to do this kind of measurement.
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What is a SMART Goal? ⦿ Specific: Well defined, clear, and unambiguous ⦿ Measurable: With specific criteria that measure your progress towards the accomplishment of the goal ⦿ Achievable: Attainable and not impossible to achieve ⦿ Realistic: Within reach, realistic, and relevant to your life purpose ⦿ Timely: With a clearly defined timeline, including a starting date and a target date. The purpose is to create urgency.
Be SMART when it comes to your goals 😉
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