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The Components of Physical Fitness

The Components of Physical Fitness

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Author: Andrew Oller
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7th Grade Physical Education Standard 2.4:

Identify physical activities that are effective in improving each of the health-related physical fitness components.

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Tutorial

Flexibility

-VERY important, yet often overlooked

-We need to be flexible to avoid injuries and pain

-Helps muscles grow stronger!!

Examples:

-Stretch before and after exercise for 10 minutes (examples on right)
-Take a Yoga class
-Take a Pilates Class

Source: The 5 Components of Physical Fitness. (n.d.). Retrieved April 9, 2016, from http://www.fitday.com/fitness-articles/fitness/body-building/the-5-components-of-physical-fitness.html

Aerobic Training Plans

Source: Sample Aerobic Training Plan. (n.d.). Retrieved on April 23, 2016 from http://www.sport-fitness-advisor.com/aerobic-endurance-training.html

Aerobic Capacity

-Also known as Cardiovascular endurance

-Forces cardiovascular system to work for an extended period of time

-Heart, lungs, and blood vessels will be working harder than when lifting weights

-Running, cycling, swimming for 30 minutes a day, 5 days a week will increase aerobic capacity


Source: The 5 Components of Physical Fitness. (n.d.). Retrieved April 9, 2016, from http://www.fitday.com/fitness-articles/fitness/body-building/the-5-components-of-physical-fitness.html

Muscular Endurance

- Ability for your muscles to perform a task for extended periods of time
-Requires many muscle contractions and extensions


-Muscles are used for minutes without rest

-Increase muscular endurance by lifting light weights for extended periods of time

Examples:
-60 seconds of squats using only body weight.  
-60 seconds of pushups.
-Lift weights for 25 repetitions/set for 5 sets.

Source: The 5 Components of Physical Fitness. (n.d.). Retrieved April 9, 2016, from http://www.fitday.com/fitness-articles/fitness/body-building/the-5-components-of-physical-fitness.html

Muscular Strength

-The POWER your muscles have


-Helps you lift and move heavy objects


-Increase strength by lifting heavy weights for low repetition sets

-Deadlift, Squat, Bench Press


-4-6 reps/set for 5 sets

Source: The 5 Components of Physical Fitness. (n.d.). Retrieved April 9, 2016, from http://www.fitday.com/fitness-articles/fitness/body-building/the-5-components-of-physical-fitness.html

Physical Fitness Article

Source: The 5 Components of Physical Fitness. (n.d.). Retrieved April 9, 2016, from http://www.fitday.com/fitness-articles/fitness/body-building/the-5-components-of-physical-fitness.html

This video will give you a quick overview of the 5 components of physical fitness.

Source: Components of Physical Fitness. (n.d.). Retrieved on April 23, 2016 from https://www.youtube.com/watch?v=xkJeE6-lHoQ