5 Components of Health-Related Fitness

5 Components of Health-Related Fitness


         5 components of health-related fitness were.





         1: muscular strength 

         2: muscular endurance

         3: cardiorespiratory endurance

         4: body composition

         5: flexibility


1: muscular strength 

      muscle contraction generates force and muscle strength is defined as the amount of force our muscles can generate.

       higher the amount of force a person can generate heavier they can lift.

      muscular strength can be improved quickly and at any age by challenging the body to move something difficult will always lead to strength adaptation!

      muscular strength benefits 
  • better sleep
  • better libido
  • improved metabolic rate
  • low cardiovascular problems and obesity 
  • lower risk of diabetes 
      exercises for improving strength
        certain exercises are better than any building strength

       1: squat

       2: deadlift

       3: bench press

     a note of caution 

       big lifts can cause injury if performed incorrectly before performing them consult with your doctor and personal trainer.

     if you cannot perform the big lifts 

     start off with core strengthening exercises

       1: plank

       2: superman

       3: glute bridge
  
       4: side plank

     great bodyweight strength exercises
  
        1: pull-ups

        2: push-ups

        3: bodyweight squats

        4: bench dips

2: muscular endurance 

   

         endurance is associated with cardio. how long can your heart function in a physical activity before you get out of breath?


          sustained amount of force generation against resistance, before your muscles, get tired and cannot work anymore.

          muscular endurance the repetition number where you are no longer able to perform any more reps.

          muscular endurance so important most daily activities include repetitive movements.


benefits of muscular endurance
  • improves fitness
  • improves appearance
  • improves mental health
  • good posture
  • less soreness/injury
  • increases lean body mass and decreases fat

muscular endurance exercise
  • ability to repeat an exercise without tiring 
  • moderate weight
  • 12-20+reps
  • 30-50% of 1 rep max
  • ex: 50 push-ups in a row


3: cardiorespiratory endurance


        the ability of the body to perform prolonged, large muscle, dynamic exercise at moderate-to-high levels of intensity.

        the most important health-related component of physical fitness.

        a healthy heart is essential to high levels of fitness and wellness, as well as to a long healthy life!

benefits of cardiorespiratory endurance
  • improved cardiorespiratory function
  • improved cellular metabolism
  • reduced risk of chronic disease
  • low risk of cancer 
  • control diabetes

cardiorespiratory endurance exercise  
  • running
  • walking
  • biking
  • swimming

  

4: body composition

          bodies are made up of many different kinds of tissues including muscles, bones, fat, and organs.

           some factors contribute to your body composition such as heredity, age, maturation, and healthy such as physical activity and eating habits.

            the fat of the body is the most important component because you shouldn't have too much or too little.

            body fat composition refers to the amount of fat on the body. example, a 110-pound person with a 30% body fat composition will have a lean body mass of 80 pounds.

benefits of body composition

  • wellness of life
  • improved performance of physical activities
  • better self-image
  • better health

body composition exercise 


5: flexibility


            flexibility is the ability for a joint to easily move through a specific range of motion.

            women are generally more flexible than men (men have more muscle than limits joint range)

            both sexes can improve flexibility with training.

            flexibility is highly adaptable and increased through stretching exercise.

            stretching type of physical activity done with the intent of improving flexibility.

benefits of flexibility

  • decreased aches and pains.
  • enhanced ability to move freely and easily.
  • decreased risk of injury.
  • improve posture and appearance.
  • it feels good.
  • maintains a healthy spine.     

flexibility exercise 

  

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