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Health related fitness components. Cardiovascular (Aerobic Activity) Muscular Strength Muscular Endurance Flexibility Body Composition. Cardiovascular (Aerobic activity). Special form of muscular endurance.

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Health related fitness components

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health related fitness components

Health related fitness components

  • Cardiovascular (Aerobic Activity)
  • Muscular Strength
  • Muscular Endurance
  • Flexibility
  • Body Composition
cardiovascular aerobic activity

Cardiovascular (Aerobic activity)

  • Special form of muscular endurance.
  • The efficiency of your heart, lungs, and vascular system in delivering oxygen to working muscle tissues.
  • The higher your cardiovascular level, the longer you can be active.
cardiovascular aerobic activity benefits

Cardiovascular (Aerobic activity)Benefits

  • Lowers blood pressure.
  • Increases HDL (good) cholesterol.
  • Lowers your total cholesterol.
how to increase cardiovascular endurance

How to increase cardiovascular endurance

  • Cardio workouts, including running, biking, jogging just to name a few.
  • STICK WITH IT. It can be a slow process so don’t get discouraged.
  • Set goals for yourself and continue to progress in your workouts over time.
how to decrease cardiovascular endurance

How to decrease cardiovascular endurance

  • This means watching TV, playing video games, texting, sitting on the computer, etc.
  • Smoking will also decrease your endurance.


  • Anything that gets your heart rate up.
  • Running, elliptical machines, biking, jogging, rowing, cross country skiing.
  • Zumba, Insanity, other workout videos.
  • These are just a few, there is something for everyone!
cardio technology

Wii Fit.

  • Dance Dance Revolution and other exercise games.
  • Pedometers- Count how many steps you take in a period of time.
  • Heart rate monitor- Calculates your heart beats per minute.

Cardio technology

muscular strength

Muscular strength

  • Ability of your muscles to exert force.
  • Usually lifting heavy objects for minimum reps.
muscular strength benefits

Muscular strength Benefits

  • Increases metabolism (helps maintain your target weight).
  • Improves posture.
  • Strengthens ligaments and tendons.
  • Reduces osteoporosis.
  • Helps avoid injuries.
how to increase your muscular strength

How to increase your muscular strength

  • Work your major muscle groups.
  • Resistance training- Anything that uses your body weight as resistance (Push ups, sit ups, jumping jacks, chin ups.)
  • Free weight and machine weight training programs.
how to decrease your muscular strength

How to decrease your muscular strength

  • Inactivity!!!
  • You must continue to push yourself and increase your weight, reps, time, etc of your workout.
  • Don’t give up, you will hit a wall at some point, just continue to work through it.
real life applications

Real Life applications

  • Power lifting.
  • All sports.
  • Recreational- Keeping yourself in good shape helps build confidence and reduce depression and anxiety in some people.
you don t need a gym or expensive membership

You don’t need a gym or expensive membership.

  • You can work on your muscular endurance anywhere and anytime!!!
  • You can do things like push ups, sit ups, resistance bands, workout balls and more in the comfort of your home.
  • Easy to find workout programs online.
muscular endurance

Muscular endurance

  • Simply the ability of a muscle to do continuous work over a long period of time.
  • More concerned with how long you can do a certain exercise and not so much how much you can lift or do at once.
muscular endurance benefits

Muscular endurance benefits

  • You will be able to do activities involving your muscles for longer periods of time.
  • Good for athletes who need to be able to perform over long periods with minimal breaks.
how to increase muscular endurance

How to increase Muscular endurance

  • Many of the same things as cardiovascular endurance.
  • Running, walking, jogging, and any physical activity that lasts over long periods of times.
  • Use maximal reps or time when doing your work outs.
how to decrease muscular endurance

How to decrease Muscular endurance

  • Again, many of the same things as cardiovascular endurance.
  • General inactivity will severely decrease your muscular endurance.
  • If you don’t use it, you lose it (you need to keep up your workouts, DON’T GIVE UP!)
real life applications1

Real life applications

  • Any type of sport that involves running with minimal breaks.
  • Will increase your general fitness and health level for everyday life.


  • The length or range of motion that a muscle can perform.
  • The higher your range of motion, the more flexible you are.
flexibility benefits

One of the most important aspects of physical fitness.

  • Drastically reduces your risk of injury in any type of physical activity.
  • Increases your performance in any physical activity (not just athletics).

Flexibility benefits

how to increase flexibility

How to increase Flexibility

  • SIMPLE, you have to stretch your muscles.
  • Try to stretch your muscle groups at least 3 times a day.
  • You want to make sure your muscles are warmed up a little before you stretch.
how to decrease flexibility

How to decrease Flexibility

  • Also SIMPLE, just do nothing.
  • The longer you wait to adopt a stretching routine, the harder you will find it to increase your range of motion
  • In extreme cases bad flexibility can make it hard to accomplish every day activities.
real life applications2

Whether you’re an athlete or not, it is still extremely important.

  • Failure to stretch could result in injuries, keeping you out of work.
  • Make sure you continually increase your flexibility to reduce injuries such as hamstring pulls and back strains.

Real life applications

body composition

Body composition

  • The body’s relative amount of fat compared to the fat free mass.
  • The better your body composition, the healthier you will be.
body composition benefits

Body composition benefits

  • People with better body composition are not only healthier, but also move easier and generally feel better.
  • Also, when you look good you tend to feel good mentally.
  • With a clear mind you can accomplish more tasks.
how to increase body composition

How to increase body composition

  • Engage in all the activities you have learned here today.
  • Get off your butt and do something.
  • An active person will tend to be healthier not only physically, but mentally as well.
how to decrease body composition

How to decrease body composition

  • Eating fast food and other unhealthy food.
  • Engaging in little or no physical activity.
  • General inactivity including sitting around, watching television, and playing video games.
real life applications3

Real life applications

  • It doesn’t get any more real than this.
  • Having a good body composition reduces your risk for disease such as heart disease, diabetes, cancer, and other health problems.
  • These are all among the leading cause of death in the United States!
fitness for life


  • Stay active after high school.
  • Join a gym.
  • Join intramural leagues.
  • Play sports with friends.
  • Do anything to stay active!

fitness for life



  • General Fitness Guide. Retrieved from
  • What is body composition. Retrieved from
  • Classroom notes and materials.