Components of Physical Fitness
"Ultimately, I am what I choose to be; my self-esteem
follows the same path." —Anonymous
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 "cardiorespiratory endurance (cardiorespiratory fitness)?"
Cardiorespiratory 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 cardiorespiratory
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 cardiorespiratory
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 cardiorespiratory 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.
References
U.S. Department of Health and Human Services. Physical activity and
health: a report of the Surgeon General. Atlanta: U.S. Department of Health
and Human Services, Centers for Disease Control and Prevention, National Center
for Chronic Disease Prevention and Health Promotion; 1996.
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