Provide the 5 components of fitness

On Fire Fitness & Physical Therapy has one mission: promoting fitness, health and lifestyle changes we all need to stay happy and healthy well into our senior years.


Cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition are the five components of physical fitness. The fitness community unanimously agrees that these are the five components of physical fitness, but the concept of what level of fitness is required is a personal one.


Quick Answer – Physical wellbeing is critical to an individual’s overall health, which encompasses everything from overall well-being to physical activity. It’s also a state of physical well-being in which a person can go about their everyday activities without difficulty.

There are five components of physical fitness that you need to consider:

1. Muscular Strength

This is the “strength” that assists you in lifting and carrying heavy items. Your body would be frail and unable to keep up with the demands put on it if you didn’t have muscle strength.

Training with heavy weights and training in the 4 – 6 or 12 – 15 rep ranges is a good way to gain power. The more weight you use, the less reps you can do!

2. Muscular Endurance

Endurance refers to the muscles’ capacity to conduct contractions over long periods of time. The muscles are used for minutes rather than just a few seconds when lifting or carrying something.

Working with light weights and doing 20 to 25 reps is a good way to build muscle. Working with lighter weights will help you develop the muscle fibers necessary for muscular endurance, and the higher rep range will enable you to exercise for longer.

3. Cardiovascular Endurance

Cardiovascular endurance refers to the body’s ability to keep up with activities such as running, jogging, swimming, cycling, and other activities that put your cardiovascular system (lungs, heart, and blood vessels) to work for long periods of time. The heart and lungs work together to provide the oxygen that your muscles need, ensuring that they have enough oxygen to do their jobs.

Although the Cooper Run (running as far as possible in 12 minutes) is a popular test for determining cardiovascular endurance, many trainers prefer the Phase Test (stepping onto a platform for 5 minutes). Both are reliable indicators of a person’s cardiovascular endurance.

4. Flexibility

One of the most significant, and often ignored, aspects of physical fitness is flexibility. Muscles and joints would stiffen if they were not flexible, and movement would be limited. Flexibility training ensures that the body can move freely across its entire range of motion.

Lean forward and try to touch your toes to see how flexible you are. Those with decent flexibility can normally touch their knees, while those with poor flexibility can’t. Another good way to measure your flexibility is the sit and reach exam (sitting on the floor and reaching toward your toes). You’ll get closer to reaching your toes and beyond the more flexible you are.

5. Body Fat Composition

The amount of fat on your body is referred to as body fat composition. A 100-pound individual with a 25% body fat composition, for example, would have a lean body mass of 75 pounds.

To qualify as fit:

  • Men must have a body fat percentage of less than 17%.
  • Women must have a body fat percentage of less than 24%.

The average man has between 18 and 24 percent body fat, while the average woman has between 25 and 31 percent.

Any exercise routine that ignores one or more of these elements will not support the body in the long run. A good exercise program will strive to enhance all five aspects of fitness!

All About On Fire Fitness & Physical Therapy

On Fire Fitness & Physical Therapy has one mission: promoting fitness, health and lifestyle changes we all need to stay happy and healthy well into our senior years. Starting small, focusing on one behavior at a time and support from others can help you achieve your exercise or other health-related goals. Making a lifestyle change can be challenging, especially when you want to transform many things at once. But we know, the hardest step in climbing to the top of a mountain is the first one.

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