COMPONENTS OF PHYSICAL FITNESS

●The components of physical fitness are essentials for complete fitness of the body and mind.
●Obtaining and maintaining physical fitness is a result of physical activity, exercise, proper diet
and nutrition along with proper rest for physical recovery.
●All this components have a specific purpose and part in being physical fit and healthy.

HEALTH-RELATED FITNESS COMPONENTS

► defined as activity aimed to improve the overall health and well-being.
► Prevention from disease or rehabilitation from disease and problems associated with
inactivity.

5 COMPONENTS OF PHYSICAL FITNESS

1. CARDIOVASCULAR ENDURANCE
► how efficiently your heart, blood vessels, and lungs to supply oxygen rich blood to working
muscles during physical activity.
► means how long you can keep going and being active.
► it is most useful for long distance sports.
● aerobic activity like walking, running, cycling or playing a sport,hockey and soccer.
2. MUSCULAR STRENGTH
► defined as the maximum amount of force that a muscle can exert against some form of
resistance in a single effort.
► more weight, less reps.
► can be measured by the amount of weight you can lift.
● The fundamental exercises are the squat, bench press and the deadlift that require pushing,
pulling and squatting, which are the core forms of powerlifting.
3. MUSCULAR ENDURANCE
► the ability of a muscle or group of muscles to sustain repeated contractions against a
resistance for an extended period of time.
► Less weight, more reps.
►to repeat an exercise without tiring.
► Plank, body weight, squats, walking lunges, push-ups, sit-ups.
4. FLEXIBILITY
► defined as the range of motion of your joints or the ability of your joints to move freely.
►It also refers to the mobility of your muscles, which allows for more movement around the
joints.
►example for this is yoga, shoulder rolls, extended angle side bend, lower back mobiliser,
neck-and-shoulder release, the cat stretch, side reach and stretch.
5. BODY COMPOSITION
► is used to describe the percentages of fat, bone, water and muscle in human bodies.
►Body size and composition can be considered important in sports.
► Tall (basketball) or small (jockeys), heavy (sumo wrestling) or light (gymnastics).
► Modified push-up, traditional push-up, stability ball push-up, front lunge or walking
lunge exercise, lunge variations, overhead lunge, squat exercise with an overhead press,
abdominal plank exercises.

THE 3 BODY TYPES

● ECTOMORPH
- Stay lean despite hours in the gym.
- Resistant to weight gain because of a fast metabolism.
●MESOMORPH
- Super easy to build muscle mass and proportionally built.
- Gain more muscle mass than any other body type.
- The athletic body type.
●ENDOMORPH
- Generally softer and rounder and tend to store fat easily.
- Have curvy, fuller figures and struggle to keep their body fat in check.

REMEMBER: DON’T FORGET TO HAVE A WARM-UP AND COOL-DOWN EXERCISE

BEFORE AND AFTER PERFORMIMG THIS PHYSICAL FITNESS ACTIVITIES.

REFERENCES:

https://en.wikipedia.org/wiki/Cardiovascular_fitness
https://www.healthline.com/health/fitness-exercise/body-composition-exercises#4
https://www.verywellfit.com/how-to-increase-muscular-strength-3496121
https://www.yourdictionary.com/health-related-fitness
https://en.wikipedia.org/wiki/Body_composition
https://www.livestrong.com/article/392246-what-is-the-definition-of-muscular-endurance/
https://www.quora.com/What-are-5-muscular-strength-exercises
https://www.heart.org/en/healthy-living/fitness/fitness-basics/endurance-exercise-aerobic