• Fitness Concepts

    Health Related Fitness Components

    • Cardio-respiratory Endurance (Cardiovascular Endurance)


      • The ability of the heart and lungs to supply oxygen to the muscles during long periods of physical activity.

    • Muscular Strength


      • The ability of the muscles to push or pull with their total force.

    • Muscular Endurance


      • The ability of the muscles to repeat a movement many times or hold a position without stopping to rest.

    • Flexibility


      • The bodies ability to bend, reach, and stretch the muscles and joints through a full range of motion.

    • Body Composition


      • What the body is made of; muscles, bones, organs, fat.

      • Uses height and weight in formula 

    Skill Related Fitness Components

    • Agility


      • To change the position of your body quickly and to control your body’s movements.

    • Balance


      • To keep an upright posture while standing still or moving.

    • Coordination


      • To use your senses together with your body parts; or to use two or more body parts together.

    • Power


      • To move strength quickly

    • Reaction Time


      • To react or respond quickly to what you hear, see, or feel.

    • Speed


      • To perform a movement or cover a distance in a short period of time.

    FITT Principle:

    Frequency = How often you exercise

    Intensity = How hard you exercise

    Time = How long you exercise

    Type = What kind of exercise you do

    Cardio-respiratory example :

    F = 3-5 times a week

    I = Target Heart Rate or (Fast, Slow) or (sprinting, jogging, mile pace)

    T = 20 minutes or more

    T = Aerobic Activities (Running, cycling, swimming, etc.)

    Muscular Endurance example:

              F = 2-4 times per week

    I = moderate/vigorous

    T = 9 or more repetitions or 30 seconds or more

    T = Sit-ups or plank. (Exercise that fits the Time category above)

    Muscular Strength example:

              F = 2-4 times per week

    I = moderate/vigorous

              T = 8 or less repetitions

    T = Pull-ups or pull ups (Exercise that fits the Time category above)

    Flexibility example:

              F = daily recommended

    I = mild pull, never pain

              T = 10 seconds or more

    T = Sit & Reach, trunk lift, dynamic stretche