5 Components of Physical Fitness

Posted 7/12/2009

What are the 5 components of physical fitness? In this article, we'll break it down so it's very simple.

2. Muscular strength - The maximum amount of force that a muscle can exert against some form of resistance in a single effort... A good example of this is whenever you do a set of reps with weights.

3. Muscular endurance - The ability of a muscle or a group of muscles to perform repeated muscular contractions against resistance for an extended period of time... Basically that means the amount of reps you do of a particular exercise.

4. Flexibility - This is the ability to move joints and use muscles through their full range of motion... For example, stretching after a workout, when your muscles are warm, is a great way to increase flexibility and keep your body protected from injury... Pilates and yoga are also excellent for improving flexibility.

5. Body composition - The percentages of fat, bone and muscle in your body... It is important to measure your body composition rather than your body weight when you evaluate your fitness level. Body composition can be measured through the Body Mass Index or BMI.

The first three components listed (cardiorespiratory endurance, muscular endurance, muscle strength) are important if you wish to have a positive impact on body composition. Also, doing them will result in less fat. Why is that important? Because too much body fat takes away from the other fitness components, thereby reducing your performance.

A sensible weight loss and fitness program seeks to improve or maintain all the components of physical and motor fitness through sound, progressive, mission specific physical training.

Principles of Exercise

Following some basic exercise principles is important in developing an effective program. These same principles apply to everyone at all levels of training, whether you're a professional tennis player or a neighborhood jogger.

These basic principles of exercise must be followed:

Regularity

To achieve positive results, you have to exercise often. You should exercise each of the first four fitness components at least 3 times a week. Believe it or not, but infrequent exercise can actually do more harm than good. It's recommended to mix up your type of workouts to keep from getting bored.

Progression

How hard and how long you exercise must gradually increase to improve the level of fitness. Keeping a journal of your workouts is a terrific way of keeping track of what increases you're making.

Balance

To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.

Recovery

A hard day of training for a given component of fitness should be followed by an easier training day, or even a rest day, for that component and/or muscle group(s) to recover. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.

Hopefully, by simplifying these 5 components of physical fitness, it'll be easier for you to know what to work on and how much to work on them. Happy exercising!

For working out at home, check out the Bowflex Body Plan Book

Ashley's workout covers the 5 components of physical fitness