C458 Unit 1 Module 3
Unit 1—Module 3: Fitness
1. Discuss the key components of fitness and provide an example of each. Briefly
mention the benefits associated with each.
Only one in three children are physically active every day. Less than 5% of adults
participate in 30 minutes of physical activity each day. More than 80% of adults do not
meet the physical fitness guidelines. Do these statistics apply to you or your family?
You already know that exercise is good for you. What you may not know is exactly
what qualifies as exercise. In this lesson, you will learn about the five components of
physical activity: cardiorespiratory fitness, muscular strength, muscular endurance,
flexibility, and body composition.
Physical Fitness: What and Why
The definition of physical fitness is to perform daily tasks without injury or fatigue.
Physical fitness is not the same as exercise. Exercise is a form of physical activity that
is planned, structured, and repetitive, and performed with the goal of improving
health or fitness. In other words, all exercise is physical activity, but not all physical
activity is exercise.
Five Components of Fitness
As previously mentioned, physical fitness is more than just exercise. This lesson will
review the description, benefits, and activity examples of the five components of
fitness:
, ● Cardiorespiratory fitness
● Muscular strength
● Muscular endurance
● Flexibility
● Body composition
Tip: Additional fitness components
In addition to the general five components of fitness, exercise and sports
professionals may refer to other components of fitness that relate to specific
sport performance. These are called skill-related components and include power,
speed, agility, balance, and coordination.
Cardiorespiratory Fitness
The first component that most people associate with being physically fit is
cardiorespiratory fitness. Cardiorespiratory fitness is the ability to perform large-
muscle, whole-body exercise at moderate to vigorous intensities for extended periods
of time. Cardiovascular fitness may also be referred to as aerobic exercise or aerobic
activities because it requires the heart, healthy lungs, and blood in the blood vessels
to supply the body with oxygen. The difference between this component and the
others is that the activities can be sustained over a long time and improve the fitness
of the heart and lungs.
Benefits of Cardiovascular Fitness
Cardiovascular fitness helps the heart and lungs and reduces the risk of chronic
diseases. The benefits of cardiovascular fitness, in conjunction with a healthy diet,
include weight control as well as a reduced risk of obesity, cardiovascular disease,
, type 2 diabetes, and some cancers. It also reduces blood pressure and improves
mood, self-esteem, sleep, and blood cholesterol levels.
Types of Activities
The following activities help you achieve cardiovascular fitness:
● Walking briskly
● Running or jogging
● Dancing
● Swimming
● Biking
● Climbing stairs at work
● Playing sports such as tennis, basketball, soccer, or racquetball ● Using an
elliptical trainer or stair-stepping machine
Muscular Strength
If you have ever been to a gym or fitness center, you have probably seen people lifting
weights or using strength-building machines. They are improving a component of
fitness called muscular strength. Muscular strength is the amount of force a muscle
group can produce. It is usually measured by the maximum amount of force produced
in a single effort. In other words, it is how much weight you can lift, push, or pull one
time.
Unit 1—Module 3: Fitness
1. Discuss the key components of fitness and provide an example of each. Briefly
mention the benefits associated with each.
Only one in three children are physically active every day. Less than 5% of adults
participate in 30 minutes of physical activity each day. More than 80% of adults do not
meet the physical fitness guidelines. Do these statistics apply to you or your family?
You already know that exercise is good for you. What you may not know is exactly
what qualifies as exercise. In this lesson, you will learn about the five components of
physical activity: cardiorespiratory fitness, muscular strength, muscular endurance,
flexibility, and body composition.
Physical Fitness: What and Why
The definition of physical fitness is to perform daily tasks without injury or fatigue.
Physical fitness is not the same as exercise. Exercise is a form of physical activity that
is planned, structured, and repetitive, and performed with the goal of improving
health or fitness. In other words, all exercise is physical activity, but not all physical
activity is exercise.
Five Components of Fitness
As previously mentioned, physical fitness is more than just exercise. This lesson will
review the description, benefits, and activity examples of the five components of
fitness:
, ● Cardiorespiratory fitness
● Muscular strength
● Muscular endurance
● Flexibility
● Body composition
Tip: Additional fitness components
In addition to the general five components of fitness, exercise and sports
professionals may refer to other components of fitness that relate to specific
sport performance. These are called skill-related components and include power,
speed, agility, balance, and coordination.
Cardiorespiratory Fitness
The first component that most people associate with being physically fit is
cardiorespiratory fitness. Cardiorespiratory fitness is the ability to perform large-
muscle, whole-body exercise at moderate to vigorous intensities for extended periods
of time. Cardiovascular fitness may also be referred to as aerobic exercise or aerobic
activities because it requires the heart, healthy lungs, and blood in the blood vessels
to supply the body with oxygen. The difference between this component and the
others is that the activities can be sustained over a long time and improve the fitness
of the heart and lungs.
Benefits of Cardiovascular Fitness
Cardiovascular fitness helps the heart and lungs and reduces the risk of chronic
diseases. The benefits of cardiovascular fitness, in conjunction with a healthy diet,
include weight control as well as a reduced risk of obesity, cardiovascular disease,
, type 2 diabetes, and some cancers. It also reduces blood pressure and improves
mood, self-esteem, sleep, and blood cholesterol levels.
Types of Activities
The following activities help you achieve cardiovascular fitness:
● Walking briskly
● Running or jogging
● Dancing
● Swimming
● Biking
● Climbing stairs at work
● Playing sports such as tennis, basketball, soccer, or racquetball ● Using an
elliptical trainer or stair-stepping machine
Muscular Strength
If you have ever been to a gym or fitness center, you have probably seen people lifting
weights or using strength-building machines. They are improving a component of
fitness called muscular strength. Muscular strength is the amount of force a muscle
group can produce. It is usually measured by the maximum amount of force produced
in a single effort. In other words, it is how much weight you can lift, push, or pull one
time.
