Physical Fitness Programme

Physical fitness has five components: cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. A good fitness programme includes activities that develop all five components.

Example

Designing a Fitness Programme

Monday: 20 min jogging (cardio). Tuesday: push-ups, sit-ups, squats (strength). Wednesday: stretching and yoga (flexibility). Thursday: soccer or netball (team sport). Friday: circuit training (all components). Rest on weekends but stay active.

Note

Remember

Always warm up for 5-10 minutes before exercise and cool down afterwards. Drink water before, during, and after exercise. Progress gradually — do not push yourself too hard too fast.

Key Vocabulary

Cardiovascular enduranceThe ability of your heart and lungs to work during sustained exercise

Muscular strengthThe maximum force a muscle can produce

FlexibilityThe range of movement around a joint

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Cardiovascular endurance

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