5 Components of Health-Related Fitness
5 Components of Health-Related Fitness
5 Components of Health-Related Fitness
RELATED FITNESS
1. Muscle strength
2. Muscle endurance
3. Cardiovascular endurance
4. Flexibility
5. Body composition
MUSCLE STRENGTH
The ability of a muscle or muscle group to exert
a maximum force against a resistance ONE
TIME through the full range of motion. Range
of motion (ROM) is the degrees through which
a joint can move.
MUSCLE ENDURANCE
The ability of a muscle or muscle group to exert
a sub-maximal force REPEATEDLY over a
period of time.
CARDIOVASCULAR
ENDURANCE
The ability to perform large muscle moderate to
high intensity exercise for PROLONGED
PERIODS keeping your heart rate in the
heart rate target zone:
220
- age
x 70% to 85%
The target heart rate zone for a 17 year old is
142-173 beats per minute.
FLEXIBILITY
Is the ability to move a joint through its
complete range of motion (ROM).
BODY COMPOSITION
Is the amount of lean body mass
(bone, muscle, organs and body
fluids) compared with the amount
of body fat.
ADULT MALE ADULT FEMALE
15%-18% 22%-25%
T = Type
…what type of exercises should I do?”
muscle strength
and cardiovascular
endurance endurance flexibility
FREQUENCY 2 – 3 days 5 – 6 days 3 or more
per week per week times/week
INTENSITY moderate heart rate in to the point
weight target zone of mild
discomfort
TIME 3-4 sets, 20 – 60 10 – 30
6-15 reps. minutes seconds
TYPE major major major
muscle muscles muscle
groups groups groups
How does the FITT principle apply to body
composition?
Body composition results largely from physical activity levels in the
other components:
Cardiovascular exercise expends calories.
Muscle strength and endurance activities expend calories and
build muscle (MUSCLE BURNS CALORIES FASTER THAN FAT!)
Flexibility exercises allow the body to better tolerate the other
exercises.