The Five Characteristics And Components Of Fitness And Fitness

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There are five main components which form a vital part of a fitness regime. Each of these components play an important role in overall fitness and physical ability as well as contributing to maintaining a healthy lifestyle and improving daily activities.

These components are:

• Cardiovascular endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition

Cardiovascular endurance is the ability of ones heart and lungs to work in conjunction to provide the body with oxygen and this can be improved through aerobic exercise, including swimming or running.

Muscular strength refers to the amount of force a muscle can exert in a single effort. This component can be strengthened by lifting a weight that is approximately 70% of your maximum- 10-12 times. In other terms high weights with fewer repetitions. This must be repeated three times with six minute breaks in between. Muscular endurance is the ability of a muscle to perform over an extended period of time. One can improve muscular endurance by working with low weights and doing a high number of reps. Cycling is a great way to improve muscular endurance.

Flexibility can be defined as the ability of each joint to express its full range of motion. One can increase ones flexibility through various means such as stretching. Doing yoga and pilates.

Body composition refers to the percentage of body weight that comprises of fat.

Other important components of fitness include speed, agility, balance, coordination and power.
When you are working out a fitness regime it is important to take into consideration the FITT principles in conjunction with the five fitness guidelines in both cardiorespiratory and resistance training.

F – frequency
I – intensity
T – type
T...

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Training Programme

The following exercises aim to increase muscular strength in different parts of the body. They predominantly target your arms, abdominals and legs

Ensure that you warm up prior to performing the following exercises

Abdominals
Sit Ups
• Bend your knees keeping you feet placed flat on the ground.
• Place your hands on your shoulders, so that your arms are crossed over your chest
• Contract your abdominal muscles gently by drawing in your belly button to your spine
• Keeping your feet firmly on the ground slowly and gently lift your head first, followed by your shoulder blades. Focus your eyes on your bent knees, while gently contracting the abdominal muscles.
• Pull up from the floor until you're at a ninety-degree angle
• Slowly lower your torso back to the ground trying to maintain it slightly elevated above the ground

Plank

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