Notes to help prepare the 5 components of fitness quiz

1. 5 COMPONENT OF FITNESS
AND BENEFITS OF
WARMING UP
AND COOLING DOWN

2. WHAT ARE THE 5 COMPONENTS OF FITNESS?

3. The 5 health-related components of fitness
•Cardio-respiratory endurance
•Muscular strength
•Muscular endurance
•Flexibility
•Body composition

4. CARDIO-RESPIRATORY ENDURANCE
The ability of the body (heart and lungs)
to take in, transport and utilize oxygen.
Summary = heart goes up, breathing
heavy, do activity for long period of time
(non-stop). This is also called aerobic.
•
Fitness Gram Test: 1 mile run
•
Running, swimming, biking, soccer, basketball,
dancing

5. MUSCULAR STRENGTH
The amount of weight (maximal force)
that can be lifted one time.
Summary = lifting heavy weight, can only
do a few times.
•
Fitness Gram Test: Push up, pull up
•
Push up, pull up, hand stand

6. MUSCULAR ENDURANCE
Is the ability to contract a muscle or group
of muscles repeatedly without incurring
fatigue
Summary = lifting light to medium weight
over and over again.
•
Fitness Gram Test: Curl up
•
Squats, yoga, muscles used during cardio-respiratory
activities

7. FLEXIBILITY
Muscle suppleness as well as the range of
motion available at a joint(s).
Summary = Range of motion, not stiff and
rigid
•
Fitness Gram Test: Sit & reach
•
Stretching, yoga, dance, gymnastics

8. BODY COMPOSITION
The quality or make up of our total body
mass. Total body mass is composed of lean
body mass (LBM) and fat mass.
Summary = percentages of fat, bone and
muscle in human bodies
•
Fitness Gram Test: BMI
•
Eat healthy, be active, low stress (get plenty of sleep)

9. Warm Up
Don’t stretch a cold body - jogging,
jumping jacks, etc. to warm up your body
Performance may be improved, as an
appropriate warm up will result in:
•
Reduced muscle stiffness
•
Allows heart rate to get to a workable rate for
beginning exercise
• Help prevent injury

10. Cool Down
Stretching happens during the cool down
after your heart rate has lowered to
resting
Recovery may be improved, as an
appropriate cool down will result in:
• Aid in getting rid of lactic acid and the potential for
muscle cramping and soreness
•
Reduce the chance of dizziness or fainting
• Allows heart rate to return to its resting rate