What are the 5 components of health-related fitness describe the relationship between the 5 components of fitness?

We all have an idea of what "fit" should look like. For some people, it means having a sleek Hollywood body, while others want to have massive muscles or a perfect hourglass figure.But fitness isn't defined by appearance! There are five components of physical fitness you need to consider:

Índice Show

Cardio Vascular Endurance
Muscular Strength
Muscular Endurance
How I like to remember the difference between Strength and Endurance
Muscular Strength = How Much
Muscular Endurance = How Many
Tips for the Curl Up Test
Tips for the Push Up Test
Flexibility
Body Composition
That’s it!
Have Fun and Teach On!

1. Muscular Strength

This is the "power" that helps you to lift and carry heavy objects. Without muscular strength, your body would be weak and unable to keep up with the demands placed upon it.The way to increase strength is to train with heavy weights, working in the 4 - 6 or 12 - 15 rep ranges. The heavier the weight, the fewer reps you should perform!

2. Muscular Endurance

Endurance is the ability of your muscles to perform contractions for extended periods of time. Rather than just lifting or carrying something for a few seconds, the muscles are used for minutes.The way to increase strength is to train with light weights, working in the 20 - 25 rep range. Working with lighter weight will train the muscle fibers needed for muscular endurance, and the higher rep range leads to a longer period of exercise.

3. Cardiovascular Endurance

Cardiovascular endurance is your body's ability to keep up with exercise like running, jogging, swimming, cycling, and anything that forces your cardiovascular system (lungs, heart, blood vessels) to work for extended periods of time. Together, the heart and lungs fuel your body with the oxygen needed by your muscles, ensuring that they have the oxygen needed for the work they are doing.The Cooper Run (running as far as possible in 12 minutes) is a test commonly used to assess cardiovascular endurance, but many trainers use the Step Test (stepping onto a platform for 5 minutes). Both are accurate measures of a subject's cardiovascular endurance.

4. Flexibility

Flexibility is one of the most important, yet often overlooked, components of physical fitness. Without flexibility, the muscles and joints would grow stiff and movement would be limited. Flexibility training ensures that your body can move through its entire range of motion without pain or stiffness.To test your flexibility, lean forward and try to touch your toes. Those with good flexibility will usually be able to touch their toes, while those with limited flexibility will not. The sit and reach test (sitting on the floor and reaching toward your toes) is another good way to assess your flexibility. The more flexible you are, the closer you will come to touching your toes and beyond.

5. Body Fat Composition

Body fat composition refers to the amount of fat on your body. For example, a 100-pound person with a 25% body fat composition will have a lean body mass of 75 pounds.

To qualify as fit:

Men must have a body fat composition lower than 17 percent
Women must have a body fat composition lower than 24 percent

The average man tends to have about 18 to 24 percent body fat, while the average woman has 25 to 31 percent body fat.Any program that neglects one or more of these types of fitness is NOT going to benefit your body in the long run. An effective fitness program will attempt to improve all five components of fitness!

Three Benefits of Sweating

Some people get lucky and are born with fit, toned bodies. Andy Peloquin is not one of those people... Fitness has come hard for him, and he's had to work for it. His trials have led him to becoming a martial artist, an NFPT-certified fitness trainer, and a man passionate about exercise, diet and healthy living. He loves to exercise -- he does so six days a week -- and loves to share his passion for fitness and health with others.

What’s Up Friends!

Today I wanted to go over the 5 Components of Health Related Fitness with you!

This is a common Physical Education Knowledge Standard in most states and PE programs.

I like to cover these components when I’m going over Fitness Testing with my students. We review the Health Related Fitness Components Poster that you can see in the video below and try to set goals for where we want to be by the end of the year and make plans to work towards those goals throughout the year.

Let’s take a look at the 5 Health Related Components of Fitness…

In case you don’t have time for the video, let’s break them down below…

Cardio Vascular Endurance

First up Cardiovascular Endurance…

Cardiovascular Endurance is your heart and lungs ability to get oxygen from the air, put it into your blood to keep your body moving. Your Cardiovascular System is what helps you to do activities such as run, swim, jog, jump rope, and lots of other activities.

The main test use to measure Cardiovascular Endurance in PE Classes is the Mile Run or the Pacer Test.

For tips on giving the PACER Test check out the video below:

Muscular Strength

Next up is Muscular Strength…

Muscular Strength is the ability of your muscles to perform ONE rep of an activity with the MAXIMUM force it can. For example, a vertical jump test would be a measure of muscular strength.

In a vertical jump test, we would measure how high you can jump one time. This will tell us how strong your lower body muscles are and how much strength they can perform at their maximum force exertion as you jump up into the air as high as you can.

Another example of a strength test would be performing a maximum lift on a squat or bench press for 1 repetition.

Muscular strength can sometimes be confused with Muscular Endurance, but they are different…

Muscular Endurance

Muscular Endurance is is your muscles ability to do an exercise over and over again repeatedly.

A common way to measure muscular endurance is through a pushup or curl-up (or sit-up) test.

When we practice the curl-up or push up test, we test those muscles ability to perform over and over again.

How I like to remember the difference between Strength and Endurance

Muscular Strength = How Much

vs.

Muscular Endurance = How Many

Are Muscular Strength and Muscular Endurance related?

Of course! If you have good Muscular Endurance, more than likely you will also have good Muscular Strength and vice versa since they are both measuring the capacity of your muscles in different ways.

Tips for the Curl Up Test

Tips for the Push Up Test

Flexibility

Flexibility is your body’s ability to bend, stretch, and move and the range of motions you have at your joints.

If you can stand up straight, then bend down and touch your toes, this will give you an idea of how flexible you are in your legs and lower back.

Flexibility is important because it helps to prevent injuries along with allowing you to move more proficiently and allows you to be more comfortable when performing any activities.

Daily stretching is a great way to maintain and increase flexibility. You can also participate in activities that will naturally help you to increase your flexibility, like Yoga, Dance or Gymnastics.

At my school, I measure flexibility using the Sit and Reach Test, which measures flexibility in your legs and lower back.

Body Composition

Last but not least is Body Composition.

Body Composition is referring to what your body is made up of. Particularly, the amount of fat, muscle, and lean tissue in your body.

The most common way we measure Body Composition is with height and weight, even though that’s not the most accurate way to measure.

Most schools don’t have fancy equipment so they commonly use height and weight as a measurement for Body Composition since all you need is a scale and measuring tape.

Your body composition can be control by many different factors, but the 3 main factors I always highlight for my students are getting good sleep, staying active and eating healthy foods like vegetables and fruits.

The type of food you eat, the amount of exercise and activity you get each day and how much sleep you get can have a very beneficial or negative impact on your body composition.