In order to properly design a fitness program we must first understand the five components of health related fitness. these are:
1: Cardio respiratory endurance - the body's ability to deliver oxygen
and nutrients to tissues and organs and the ability to utilize them over
sustained periods of time. This component is illustrated during
long-distance running or swimming.
2: Muscular Strength - the ability of your muscles to exert force. This
component is illustrated when lifting or moving heavy objects such as
doing a weightlifting workout.
3: Muscular Endurance - the ability of your muscles to exert force or to
perform repetitive movements over prolonged periods of time. This
component can be tested by doing sit ups or push-ups
4: Flexibility - the ability to move our joints and muscles through
their full range of motion. This can be seen when doing stretches or
splits.
5: Body Composition - this refers to the ratio of lean muscle to fats in
the body. A good fitness program should include each of these five
components of health-related fitness. You should begin each workout
session with 5 to 10 minutes of stretching and low intensity warm-ups.
Cardio respiratory endurance can be improved by doing at least 20
minutes per session of aerobic activity. This can be in the form of
jogging, bicycling, brisk walking, rowing, swimming or playing tennis or
racquetball. Lifting weights whether free weights or strength machines
will help you improve your muscular strength. Muscular endurance can be
improved by doing push-ups sit ups or pull ups. Flexibility can be
improved by doing 10 minutes of stretching exercises a couple times per
week.
Health Related Fitness
