1) CARDIOVASCULAR ENDURANCE
Cardiovascular or cardiorespiratory endurance is the physical ability of an individual to indulge in aerobic exercise for a prolonged period of time. In other words, it can be said that cardiovascular endurance is the ability of the heart, lungs, and blood vessels to supply oxygen and nutrients to the working muscles and the ability of those muscles to allow sustained exercise. Cardiovascular endurance is important for all of us. We will definitely have healthy lungs, hearts, and vascular systems if we have good cardiovascular endurance. It means that there will be less stress on the heart and lungs, and consequently, we can prevent cardiovascular diseases and lead a healthy life for a prolonged period. Only due to these reasons, this component of health-related physical fitness is considered significant. Swimming, jogging, continuous slow running, skipping with a jump rope, and other aerobic exercises for a longer duration are best exercises for enhancing cardiovascular endurance.
2) MUSCULAR STRENGTH
Muscular strength is also an important component of health-related physical fitness. Muscular strength is the amount of force the muscle or a group of muscles can exert against resistance. In fact, muscular strength means the ability of the muscles to lift the weight. The duration for applying muscular strength may be short and vary from 0 to 15 seconds. The muscular strength may be measured in pounds and dynes. Muscular strength is essential for performing daily routine work easily and smoothly, such as lifting weight and putting it at another place, climbing stairs, etc. It is also essential to maintain good posture, avoid injuries,, and remain independent (in older age). Generally, muscular strength depends upon the percentage of fast-twitch fibers (white fibers). It can be increased through weight training, i.e., bench press, standing press, curling, shoulder press, squats, leg press, etc.
3) MUSCULAR ENDURANCE
Muscular endurance is one of the important components of health-related fitness; Muscular endurance is the ability of a muscle or a group of muscles to perform repeated muscular contractions against a resistance for an extended or longer period of time. It is associated with the muscles' ability to continue to perform the activity without fatigue. In other words, it is the ability of muscles to perform the repeated exercise for a long duration without getting tired. Muscular endurance deals with slow-twitch muscle fibers (red fibers). For improving muscular endurance, jogging, walking, cycling, dancing, push-ups, chin-ups, slow running, stepping, and running on a treadmill for 15 to 20 minutes are beneficial.
4) FLEXIBILITY
Flexibility is the range of movements of joints. In other words, it means the range of motion available in a joint. It is affected by muscle length, joint structure tendons, ligaments, and other factors. An individual, who has good flexibility, can move their body joints through a full range of motion in work and play. He/she can perform his daily routine work smoothly, efficiently, and easily. Flexibility is enhanced through physical activity programs. Usually, tight joints prevent smooth and efficient movements. Flexibility is helpful in many ways,, such as preventing injuries, improving posture, reducing low back pain, maintaining healthy joints, improving balance while moving,, and learning various skills easily, e.g., backstroke in swimming. Flexibility can be increased by performing stretching exercises. When performing stretching exercises, it is important to go slow and hold the position appropriately. Yogasans are also beneficial to improve flexibility.
5) BODY COMPOSITION
Body composition is one of the major components of health-related fitness. Body composition is the percentage of lean body mass, i.e., bones, tendons, muscles, water, ligaments, organs, etc., compared to body fat. This percentage varies from person to person. A fit person has a relatively low percentage of body fat. A healthy amount of fat for men is between 15 to 18 percent, whereas, in women, it is between 20 to 25 percent. It is important to maintain a healthy percentage of body fat because extra fat or excess fat in our body can contribute to developing health problems such as heart diseases and diabetes. Excess body fat may strain the joints, muscles, and bones, which increases the risk of injuries. Good body composition is best gained through proper diet and exercise. Examples of poor body composition are underdeveloped muscles or excessive body fat. Poor body composition hurts appearance, self-esteem, attitude, and morale. Its negative effects may lead to depression and osteoporosis. Aerobic exercises such as jogging, swimming, cycling, continuous slow running, climbing stairs,, and cross-country race significantly reduce body fat percentage.
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