5 Components of Fitness
1. Cardiovascular endurance
2. Muscle Endurance
3. Flexibility
4. Body Composition
5. Muscle strength
Cardiovascular Endurance
• Cardiovascular Endurance:– Capability of the heart and lungs working together
efficiently– Measurement of resting heart rate and recovery
heart rate
Cardiovascular Endurance
Resting Heart Rate: RHR• # of bpm• Check pulse for 30 s and
then multiply by 2• Best done in morning when
you wake up• Adults average = 60-100• What is your RHR?
Recovery Heart Rate: RHR• 3 minute step test
– 12” high step performed for 3 minutes
– Wait 60 s after completion – Take pulse
Cardiovascular Endurance
• Target heart rate– Lower and upper limits of the rate in which the
heart should beat to achieve optimal cardiovascular benefits: used to assess intensity in exercise.
Cardiovascular Endurance
• Finding Target heart rate: THR– Normal range = 60% -80%
Steps1.Find MHR:
220 – age2.Find the THR range:
Multiply MHR by 60% for lower range Multiply MHR 80% for upper range
Cardiovascular Endurance
• Scenario:A 16 year old
A 55 year old
Questions:What is their MHR?What is their THR range?
Muscular Endurance Evaluations
Bent – Leg Sit –Ups• Measures Abdominal
muscle endurance– Perform for 1 min– Record results
Muscular Endurance/ Strength
Push Ups/ Modified Push-Ups• Measures arms, chest and
trunk endurance– Perform as many as possible– May rest in up position – Record results
Muscular Endurance
Bench Jump or Step• Measures lower
extremities endurance– Bench/step 16” high– Perform for 1 min– Record results
Muscular Flexibility
• Flexibility – Ability to stretch a muscle through it full range of
motion without pain or tearing.
Flexibility Endurance
Sit and Reach (Trunk Flexion)• Measure flexibility in the
hamstrings– Warm up– 15” mark at heels– Hands on top of each other– Reach and HOLD for 5
seconds– Record results
Flexibility Endurance
• Back Bend (Trunk Extension)– Ability of abdominal muscle
and spine to extend backwards
– Lie face down with hands behind neck
– Gently raise head as far as possible for 5 seconds
– Measure from floor to chin– Record results
Body Composition
• Body Composition:– Ratio between lean body mass ( muscle and bone)
and fat (body fat %)
• Essential body fat:– Minimum amount of body fat necessary for the
proper protection of internal organs• Males = 3%• Females = 12%
Body Composition
1. Find Body fat % using skin calipers2. Find fat weight:
Body weight x % body fat = fat weight
3. Find Lean body Weight (LBW) Body weight – fat weight = LBW This is fat free mass…..good!
Body Composition Scenario
35 year old manWeight = 195 lbsBody fat = 15%
Is his BF% within normal range?
What is his lean body weight?
19 year old femaleWeight = 137 lbsBody fat = 22%
Is her BF% within normal range?
What is her lean body weight?
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