Components of Fitness 

1.  Cardiorespiratory Endurance 

         Definition- How strong your heart and lungs are 

Measurement- Your pulse.  As you get more fit, your 

WHR (working heart rate) will drop. 

Improvement- Aerobic exercise; need to get your 

WHR up to  120 BPM (or to target heart rate) and 

maintain that for 30 minute or more per workouts 3 or more times per week. 

2.  Muscular Strength 

Definition- How much work your muscles can do in 

one attempt. 

Measurement- Target muscle; choose a lift for the 

muscle; do one maximum lift.  Example: 

biceps muscle; one maximum biceps lift. 

Improvement- Push-ups, pull ups (only if you can not 

do these exercises)In the weight room: few 

repetitions (3-6), increase sets, more weight. 

3.  Muscular Endurance 

         Definition- How long your muscles can do 

before total fatigue.

Measurement- Target muscle; choose exercise, 

time limit, count number of repetitions.  Example: 

abdominal, crunches, 1 minute. 

Improvement- Target muscle; choose appropriate 

exercise that makes the muscle work.  

Gradually increase the amount of time spent doing the exercise.  In the weight room, increase   sets and reps, decrease the weight. 

4. Flexibility 

         Definition- The range of motion around the 

body’s joints 

         Measurement- Choose the joint; measure the 

range of motion 

        Example the back, do the sit and reach test 

Improvement- Stretching (the only way to improve 

flexibility) there are 3 ways to stretch: ballistic 

(bouncing- actually shortens the muscle); 

static (hold the stretch for a count of 30- 

60 seconds);PNF (partner stretch.  To me 

done with supervision only) To improve flexibility, you much stretch at the end of your workout. 

5.  Body Composition 

         Definition- %lean muscle mass vs. % fat 

Measurement- There are four ways (each becoming 

less accurate as you move from the first to last) 

Water displacement, electrical impedance, 

skin fold calipers and tape measure. 

Improvement: any exercise with a healthy eating 

plan.  The number of calories used must be greater than the number consumed to change the body composition.  This will occur over a period of time (3 to 6 months) 

6.  Stress Reduction 

Definition- How well you can handle/control the 

stressors in your life. 

Measurement: Physiological factors: headaches, 

sleeplessness, acne,body aches, hives, etc. 

Improvement- Various methods: exercise, mediation, yoga, talking out your problems, massage, 

guided relaxation, etc.