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5 Components of Physical Fitness

P.E grade 7 Ms. Klipp

Components of Physical Fitness

Cardiovascular Endurance

flexibility

Body composition Muscular Endurance

Muscular Strength

Benefits of Being Physically Fit

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Healthy Heart and body Strong Bones Look Better, Feel Better Longer Life Less complications later in life More Energy Dont get tired as quickly Improved Self Esteem

The harm in choosing to not lead a physically fit life

!Lower life expectancy !Cancer !Joint Problems !Low self-esteem !Depression !Heart Attacks !Breathing Problems !High Blood Pressure
! ! ! ! ! ! ! !

Hernia Type 2 Diabetes Limited mobility High Cholesterol Arthritis Social Discrimination Deep Vein Thrombosis Bone Problems

Cardiovascular Endurance
!! Ability

of the heart, lungs and blood vessels to deliver oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize the oxygen.

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Examples: long distance sports, marathon training, bicycling, running, jogging, swimming, rowing Presidential Fitness Testing Utilizing Cardiovascular Endurance:
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mile run/walk for quickest time

Examples of Cardiovascular Endurance

More Examples

Muscular Strength
!! Ability

of a muscle or group of muscles to exert maximum force. 1 repetition max=1RM amount you can perform in a single lift !! Maximum Weight, Low Repetition for all activities involving strength

!! Greatest

!! Important
!!

Examples: Bench Press, Squat or Dead lift !! Any activity with a resistance Presidential Fitness Testing Utilizing your Strength: !! Push-ups or pull-ups, Sit-ups

!!

Muscular Endurance
!! Ability

of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time maximum Weight, High Repetitions

!! Sub
!! !!

Examples: Bench Press, Squat or Dead lift Presidential Fitness Testing utilizing Muscular Endurance: !! Pull ups or Push Ups, Sit ups

Examples of Muscular Strength and Endurance

Dead lift

Sit-Ups

Bench Press

Pull Up

Squat

Push-Up

Flexibility
!! Ability

to move your joints through full range of motion

!! Stretching

after workout is best because your body is warm. hold a stretch for about 30 seconds, and dont forget to breathe!

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Examples: yoga, Pilates, or stretching your neck, legs, arms shoulders, back, chest Presidential Fitness Testing utilizing Flexibility:
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Sit and Reach, V-Sit Reach

Examples of Flexibility Tests

Sit and Reach V Sit Reach

Examples of Some Stretches to improve flexibility

Body Composition
!! The

proportion of fat and fat-free mass (skeletal muscle, bone and water)

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Examples to test Body Composition:

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Underwater weighing (most Accurate), Body Mass Index (using Height and Weight), Skin Folds (Calipers), Bod-Pod

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A combination of cardiovascular endurance, muscular strength, muscular endurance and flexibility can all improve body composition

Examples of Body Composition Bod Pod Tests

BMI

Hydrostatic Weighing -> Skinfold

Look back at your Stick Figure picture.

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Do the pictures and words/phrases give an accurate description of total physical fitness? Did you leave any component out? Did you put too much emphasis on one area?

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Lets Discuss!!!