Physical Fitness

Physical fitness has several components: • Cardiovascular endurance — how long your heart and lungs can work (e.g. running, swimming) • Muscular strength — how much force your muscles can produce (e.g. push-ups) • Muscular endurance — how long muscles can keep working (e.g. plank holds) • Flexibility — how far your joints and muscles can stretch (e.g. touching your toes) • Body composition — the ratio of fat to muscle in your body

The FITT principle helps plan exercise: • Frequency — how often? (3–5 times a week) • Intensity — how hard? (moderate to vigorous) • Time — how long? (at least 30–60 minutes) • Type — what kind? (mix of cardio, strength and flexibility) Always warm up before and cool down after exercise.