In general, achieving an adequate level of fitness in all five categories is essential to good health. This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport oxygen to your tissues and carry away metabolic waste products.
Physical activity that trains for cardiorespiratory endurance focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are improving this component when you are jogging, cycling, swimming, hiking, and walking. While there are five components of fitness, muscular strength and muscular endurance can fall under the same umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in different ways.
Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred to as a one repetition maximum.
You can train your muscles to be stronger by lifting heavy weights for a few repetitions. Common exercises that focus on muscular strength include loaded squats, leg press, and bench press. Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force. Essentially, it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions. Training for muscular endurance requires you to perform many repetitions at a lower weight than you would use for muscular strength.
Some common exercises that assess muscular endurance include pushups, sit-ups, and pull-ups — all performed to a point of fatigue. Muscular endurance. The percentage of body weight which is fat, muscle and bone. The gymnast has a lean body composition to allow them to propel themself through the air when performing on the asymmetrical bars. The ability of the heart, lungs and blood to transport oxygen.
Completing a half marathon with consistent split times across all parts of the run. The range of motion ROM at a joint. A gymnast training to increase hip mobility to improve the quality of their split leap on the beam. Physical fitness components include: cardiorespiratory endurance, body composition, muscular strength, muscular endurance, and flexibility.
Cardiorespiratory Aerobic Endurance : The ability to perform prolonged, dynamic exercise using large muscle groups at a moderate-to-high-intensity level. Body Composition: The proportion of fat and fat-free mass muscle, bone, and water in the body. Muscular Strength: The amount of force a muscle can produce in a single maximum effort. Muscular Endurance: The ability to resist fatigue and sustain: 1 a given level of muscle tension, or 2 repeated muscle contractions against resistance for a given time period.
Working with lighter weight will train the muscle fibers needed for muscular endurance, and the higher rep range leads to a longer period of exercise.
Together, the heart and lungs fuel your body with the oxygen needed by your muscles, ensuring that they have the oxygen needed for the work they are doing. The Cooper Run running as far as possible in 12 minutes is a test commonly used to assess cardiovascular endurance, but many trainers use the Step Test stepping onto a platform for 5 minutes.
Flexibility is one of the most important, yet often overlooked, components of physical fitness. Without flexibility, the muscles and joints would grow stiff and movement would be limited.
Flexibility training ensures that your body can move through its entire range of motion without pain or stiffness. To test your flexibility, lean forward and try to touch your toes. Those with good flexibility will usually be able to touch their toes, while those with limited flexibility will not. The sit and reach test sitting on the floor and reaching toward your toes is another good way to assess your flexibility.
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