Week 4-8: 5 Components of Health Related Fitness

Five Components of  Health Related Fitness

Objective:
PE.5.MC 2.4- Analyze the five components of health-related physical fitness in terms of their relationship to various activities.



What does it mean to be physically "fit?"

Physical fitness is defined as "a set of attributes that people have or achieve that relates to the ability to perform physical activity". In other words, it is more than being able to run a long distance or lift a lot of weight at the gym. Being fit is not defined only by what kind of activity you do, how long you do it, or at what level of intensity. While these are important measures of fitness, they only address single areas. Overall fitness is made up of five main components: 

1. Cardiorespiratory endurance
2. Muscular strength
3. Muscular endurance
4. Body composition
5. Flexibility 

In order to assess your level of fitness, look at all five components together.


1. What is "cardio-respiratory endurance (cardio-respiratory fitness)?"
Cardio-respiratory endurance is the ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity. To improve your cardio-respiratory endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming, or bicycling. The activity you choose does not have to be strenuous to improve your cardio-respiratory endurance. Start slowly with an activity you enjoy, and gradually work up to a more intense pace.


2. What is "muscular strength?"
Muscular strength is the ability of the muscle to exert force during an activity. The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity. If you want to gain muscle strength, try exercises such as lifting weights or rapidly taking the stairs.


3. What is "muscular endurance?"
Muscular endurance is the ability of the muscle to continue to perform without fatigue. To improve your muscle endurance, try cardio-respiratory activities such as walking, jogging, bicycling, or dancing.


4. What is "body composition?"
Body composition refers to the relative amount of muscle, fat, bone, and other vital parts of the body. A person's total body weight (what you see on the bathroom scale) may not change over time. But the bathroom scale does not assess how much of that body weight is fat and how much is lean mass (muscle, bone, tendons, and ligaments). Body composition is important to consider for health and managing your weight!


5. What is "flexibility?"
Flexibility is the range of motion around a joint. Good flexibility in the joints can help prevent injuries through all stages of life. If you want to improve your flexibility, try activities that lengthen the muscles such as swimming or a basic stretching program.



Below you will find a link to a Quizlet that will help you to study the 5 components of health related fitness AND give you examples of activities which work each component.

Flashcards

Quizlet:  The 5 Components of Health Related Fitness

Quizlet:
5 Components of Health Related Fitness--

1. Cardiovascular Fitness (endurance) - Ability to engage inphysical activity for long periods of time due to a strong heart andlungs and clear blood vessels.

Examples of activities for Cardiovascular Fitness:
WALKING, SWIMMING, BICYCLING, SOCCER,BASKETBALL,RUGBY, ULTIMATE FRISBEE

2. Muscular Strength - ability of a muscle to move high resistancefor a short period of time (to move a heavy weight ONCE).

Examples of activities for Muscular Strength:
lifting weights, rapidly taking stairs, steps, pushing a car out of aditch

3. Muscular Endurance - ability of a muscle to move low resistancefor a long period of time.

Examples of activities for Muscular Endurance:
walking, jogging, swimming, bicycling, dancing, aerobics

4. Flexibility - the joints ability to move through its full range ofmotion.

Activities for Flexibility:
dancing, yoga, swimming, martial arts, palates

5. Body Composition: The proportion of fat, muscle, and bone inanindividual's body.

Examples of things dealing with Body Composition:
BMI (Body Mass Index), Eating a nutritious diet, eating a poor diet,bone density,
percent body fat, percent of body that is water, overweight, normalweight, underweight,
obese

Quiz yourself: Which of the 5 components of fitness does thefollowing things belong to? A couple could be listed as more thanone (I put an asterisk * beside those questions). The belowquestion are a great way to learn how to distinguish each of thecomponents from one another.

1. Lifting a heavy weight once...............
2. Lifting a lighter weight more than once.........
3. Modified Hurdler stretch............
4. Bone mass..............
5. Butterfly stretch...............
6. Running or jogging................
7. Pushing a car or pulling a wagon of wood with your hands ashort distance.............
8. Muscle mass..........
9. % body fat..............
10. 20 push ups................
11. 30 sit ups.............
12. Good nutrition............
13. Swimming........... *
14. Dancing............. *
15. Improved coordination.........
16. Weight control / weight loss......
17. Injury prevention.....
18. Increased metabolism........
19. Increased muscle mass......
20. Decreased percentage of body fat.......

Answers to the Quiz Yourself:
1. Muscular Strength
2. Muscular endurance
3. Flexibility
4. Body Composition
5. Flexibility
6. Cardiovascular Fitness. (Endurance)
7. Muscular Strength
8. Body Composition
9. Body Composition
10. Muscular Endurance
11. Muscular Endurance
12. Body Composition
13. Cardiovascular fitness, muscular endurance, flexibility
14. Flexibility, muscular endurance
15. Flexibility
16. Body composition
17. Flexibility
18. Cardiovascular Fitness
19. Muscular strength / muscular endurance
20. Body composition

Five Components of  Health Related Fitness Five Components of Health Related Fitness

Five Components of Health Related Fitness 

What does it mean to be physically "fit?" Physical fitness is defined as "a set of attributes that people have or achieve that relates to the ability to perform physical activity" (USDHHS, 1996). In other words, it is more than being able to run a long distance or lift a lot of weight at the gym. Being fit is not defined only by what kind of activity you do, how long you do it, or at what level of intensity. While these are important measures of fitness, they only address single areas. Overall fitness is made up of five main components: 

In order to assess your level of fitness, look at all five components together.


What is "cardio-respiratory endurance (cardio-respiratory fitness)?"

Cardio-respiratory endurance is the ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity (USDHHS, 1996 as adapted from Corbin & Lindsey, 1994). To improve your cardio-respiratory endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming, or bicycling. The activity you choose does not have to be strenuous to improve your cardio-respiratory endurance. Start slowly with an activity you enjoy, and gradually work up to a more intense pace.


What is "muscular strength?"

Muscular strength is the ability of the muscle to exert force during an activity (USDHHS, 1996 as adapted from Wilmore & Costill, 1994). The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity. If you want to gain muscle strength, try exercises such as lifting weights or rapidly taking the stairs.


What is "muscular endurance?"

Muscular endurance is the ability of the muscle to continue to perform without fatigue (USDHHS, 1996 as adapted from Wilmore & Costill, 1994). To improve your muscle endurance, try cardio-respiratory activities such as walking, jogging, bicycling, or dancing.


What is "body composition?"

Body composition refers to the relative amount of muscle, fat, bone, and other vital parts of the body (USDHHS, 1996 as adapted from Corbin and Lindsey, 1994). A person's total body weight (what you see on the bathroom scale) may not change over time. But the bathroom scale does not assess how much of that body weight is fat and how much is lean mass (muscle, bone, tendons, and ligaments). Body composition is important to consider for health and managing your weight!


What is "flexibility?"

Flexibility is the range of motion around a joint (USDHHS, 1996 as adapted from Wilmore & Costill, 1994). Good flexibility in the joints can help prevent injuries through all stages of life. If you want to improve your flexibility, try activities that lengthen the muscles such as swimming or a basic stretching program.


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