The Four Components of Fitness

 

  The Four Components of Fitness include: 1. Aerobic Endurance 2. Muscular Strength / Endurance 3. Flexibility 4. Body Composition   Aerobic Endurance  Aerobic Activity is rhythmical, continuous movement which helps produce an efficient cardiovascular system. Benefits include increased heart efficiency, reduced heart rate, healthier blood pressure and an increase in the body's ability to utilize oxygen. According to The American College of Sports Medicine (ACSM) aerobic activity is encouraged 3-5 times a week, 20-60 minutes per session. Muscular Strength and Endurance Muscular strength is the ability of a muscle to exert force. Muscle endurance is the ability for the muscle group to resist fatigue. The Benefits of having a good muscular strength and endurance is that it increases your lean body weight (LBW), decreases fat percentage, increase bone density and increase in strength of the tendons and ligaments. ACSM prescribes a minimum of 2 days a week training, 8-10 exercises for the major muscle groups, 8-12 reps, 2-3 sets. Flexibility Flexibility is the ability to move your joints through the entire intended range of motion. Reasons to stretch include an increase in the range of motion, promotes good circulation, prepares the body for the stress of an activity and prevents soreness and/or injury.  When stretching remember to warm up first, stretch slowly (static) and avoid fast, forceful stretching (ballistic). Body Composition Every person's body has two components : fat and fat free weight. Measuring a body compositon can be done by conducting a skinfold test or underwater weighing (hydrostatic).   Stay tuned for next week's installment of the Workout Guru!