First Author: Chris Ross

Second Author: 

Health Related Components of Physical Fitness^[1]

1.2.1. Cardiorespiratory Endurance

• The maximum ability to take in, deliver, and extract oxygen for physical work.
• Body-Weight Muscular Endurance Traning For the Legs   ^[2]

1.2.2. Muscular Strength

• The ability of your body's muscle to generate force in a short period of time.
• This type of activity relies on anaerobic energy--allowing you the short burst of energy you need to lift a heavy weight.
• When you increase your strength, you're often also increasing the size of your muscles as well as strengthening your connective tissues.
• This can help avoid injuries and, of course, make you stronger and healthier. ^[3]
• Muscular Fitness ^[4]

1.2.3. Flexibility

 Definition: the range of movemoent atound the hoints of the body.

Flex Appeal^[5]

Like aerobic endurance and muscle strength, flexibility provides anti-aging benefits. Everyone can learn to stretch, regardless of age or flexibility. ANY time is a good time

• In the morning
• After sitting or standing for long periods
• Any time you feel tense or stiff
• At odd times like watching T.V., reading, or sitting and talking

As you age, your muscles tighten and range of motion in a joint can be minimized. This can put a halt to active lifestyles and even hinder day- to- day , normal motions. A regular stretching program can help lengthen your muscles and restore youthful activity.

• To relax your mind and "tune up" your body
• To preserve range of motion
• To maintain flexibility
• To prevent injury during exercise
• To prepare the muscles for more vigorous activity
• To help develop body awareness
• To promote circulation

How:

1. Frequency: At least 3 days per week
2. Intensity: To a position of mild discomfort
3. Duration: Hold stretch for 10 seconds working up to 30 seconds
4. Repetitions: Perform 3-5 for each stretch

• Stretch slowly and smoothly; Never bounce
• Maintain normal breathing during each movement
• Focus attention on muscle being stretched; try to limit movement in other body parts
• Feel the stretch, but don’t strain by stretching too far]

1.2.4. Body Composition

• The amount of fat versus lean tissue in the body. 
• Composition measurement with Bodycomp Imaging ^[6]