Components of Physical Fitness

As noted in chapter 1, the three basic components of a physical fitness program are cardiovascular (aerobic) endurance, muscular strength, and flexibility. Build a basic conditioning program around these three elements and then include activity-related components (such as agility) or functional movements. Although your goal may relate primarily to one of these components, such as strength, a good program includes all three. Each has specific benefits related to your health and fitness and indirectly helps you with a variety of activities.

As you design a program to meet your needs, the goals you have set help you decide what to emphasize in your program. If you have a health-related goal such as improving your cardiovascular health (thereby decreasing your risk of cardiac disease), emphasize activities of a moderate intensity that last for at least 10 minutes. Such activities, however, do not have to be specifically exercise activities. I make a distinction between general health and physical fitness and place activities on a continuum, from those that meet basic health needs to those that improve fitness. Activities that improve physical fitness require a higher level of intensity and specificity. For health purposes, 30 minutes of activity accumulated throughout the day is adequate, whereas for fitness purposes one needs aerobic activity of longer duration per session. This book focuses on fitness, which provides more health benefits.

Before you construct your program, you should understand some underlying terms and principles. When I work with patients, my goal is that they take control of their own rehabilitation. If I only have them exercise under my supervision, telling them what to do without explaining the purpose of the activity, then I have not done my job properly. Usually such patients go home and do nothing. Then they probably develop problems again and need another visit to a health care professional that they might have avoided. Before discussing how to put together a program, then, I will explain a few important scientific concepts and exercise principles.

The type of exercise program you choose depends on your fitness goals and your personal needs; walking, for example, develops cardiovascular endurance.

Cardiovascular Endurance

Muscular Strength

Flexibility

Functional Fitness

Warm-Up and Cool-Down