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NVFC Health and Wellness Resource

ModulesFITNESS BASICS: The Five Components

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Five Components of Physical Fitness

• Cardiorespiratory Endurance (1)– The ability of the heart and lungs to deliver oxygen

to the working muscles and for the muscles to extract the oxygen

• Muscular Strength (2)– The maximum amount of weight a muscle can

move one (1) RM (repetition maximum)

• Muscular Endurance (3)– The number of times a muscle can contract

before fatiguing

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Five Components of Physical Fitness

• Flexibility (4)– The range of motion (ROM) around a joint

• Body Composition (5)– Two-component model (fat free weight vs.

fat weight)

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• Cardiorespiratory Fitness (1)– Improves the function and efficiency of the

cardiovascular and respiratory systems, increases metabolism, and burns calories

• Strength Training (2 and 3)– Increase in lean mass leads to an increase in Resting

Metabolic Rate (RMR) – Increase in lean mass increases stability,

performance, and helps in weight loss.

Benefit of Each Component

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• Flexibility (4)– The range of motion of a joint, reduces muscle

tension, stress related behaviors, requires a warm-up

• Body Composition (5)– Accurate measurement tool for improvements in fat

mass weight loss and lean mass weight gain throughout program

Benefit of Each Component

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• American Council on Exercise– www.ACEfitness.org– ACE Personal Trainer Manual (3rd Edition) (ISBN

13:978-1-890720-14-8; ISBN 10: 1-890720-14-3)– ACE Lifestyle Weight Management Consultant

Manual (2nd Edition) (ISBN 9781890720254)

• National Volunteer Fire Council– www.NVFC.org– Heart Healthy Firefighter Program

Additional Resources