The five health related fitness components: flexibility, cardiorespiratory endurance,

flexibility, and body composition.

The six skill related components of fitness: agility, balance, coordination, power, reaction
time, and speed.

Needed to Promote and Maintain

What does it mean to be physically "fit?" Physical fitness is defined as "a set of attributes that
people have or achieve that relates to the ability to perform physical activity" (USDHHS, 1996).
In other words, it is more than being able to run a long distance or lift a lot of weight at the gym.
Being fit is not defined only by what kind of activity you do, how long you do it, or at what level
of intensity. While these are important measures of fitness, they only address single areas.
Overall fitness is made up of five main components:

Flexibility
Definition: The ability of the joints to move through their full range of motion. Frequency - 3-5
days a week, Intensity - 15-30 seconds, Time Stretch for 15-30 Seconds, Type - Warm-up or
cool down, & dynamic or static stretches can be done. Stretching should feel warm and fuzzy,
and never cause one pain. Never bounce when stretching, and stretch longer or more often to
improve. Good flexibility in the joints can prevent injuries through all stages of life.

Cardiorespiratory Endurance
Definition: The ability of your heart, blood vessels, lungs, and blood to deliver oxygen and
nutrients to all of your body's cells while you are being physically active. Frequency, Intensity,
Time, and Type depend on the goals of the individual. Link to FITT for Cardiorespiratory
is coming soon! To improve your cardiorespiratory endurance, try activities that keep your heart
rate elevated at a safe level for a sustained length of time such as walking, swimming, or
bicycling.

Muscular Strength
Definition: is the amount of force that a muscle can apply in a given contraction. The key to
making your muscles stronger is working them against resistance, whether that be from weights
or gravity. If you want to gain muscle strength, try exercises such as lifting weights or resistance
exercises. More weight with less reps will promote muscular strength. Ask a professional for
help before beginning a strength training program. Safety first! See this website as a guide for
different strategies. Frequency: 2-3 times a week Intensity: For general strengthening, choose a
weight you can lift safely 8-12 times. Reps and sets should be determined based on your
goals. Time: 30-60 minutes & make sure to give the muscle worked at least a 24-48 hour rest
period. Type: Anaerobic activities such as weight lifting are good to develop muscular strength
and endurance. More weight less reps to develop strength. Less weight and more reps to develop
endurance.
 Muscular Endurance
Definition: is the ability of the muscles to keep working (contract) over a period of time. When
most people think of muscular endurance they think of things like running and cycling. The fact
is, muscular endurance is important to almost any activity that requires any use of physical
strength and is one of the more important aspects of physical fitnessand
performance. Frequency: 2-3 times a week Intensity: For general strengthening, choose a weight
you can lift safely 8-12 times. Reps and sets should be determined based on your goals. Time:
30-60 minutes & make sure to give the muscle worked at least a 24-48 hour rest period. Type:
Anaerobic activities such as weight lifting are good to develop muscular strength and endurance.
More weight less reps to develop strength. Less weight and more reps to develop endurance.
Type: Anaerobic activities such as weight lifting are good to develop muscular strength and
endurance. More weight less reps to develop strength. Less weight and more reps to develop
endurance.
Body Composition
Definition: refers to the ration of lean body tissue (muscle & bone) to body-fat tissue. A person's
total body weight (what you see on a scale) may not change over time. But the bathroom scale
does not assess how much is lean mass (muscle, bone, tendons, and ligaments). Body
composition is important to consider for health and managing your weight. To improve your
body composition all the health-related components of fitness and good nutrition are critical.
Keep in mind that nutrition impacts exercise, and exercise impacts nutritional needs. Learn how
to eat healthier without eliminating all the important food groups, instead learn to pick all natural
and nutrient-dense foods. The right energy will help your body with maintenance functions,
improve your physical work, and help your body rebuild and repair after a strenuous
workout. YMCA strategies to improve Body Composition
Agility
Is the ability to change the position of your body and to control the movement of your whole
body. Agility is an important quality in many sports, because you must change direction rapidly
and always have your body under control.
Balance
Is the ability to keep an upright posture while either standing still or moving. Good balance in
essential in many activities like skating, surfing, skiing, and gymnastics.
Power
Is the ability to perform with strength at a rapid pace. Strength and speed are both involved in
power. Football players, swimmers, shot-putters, discus throwers, and high jumpers are examples
of athletes who typically have a high degree of power.
Reaction Time
Is the amount of time it takes to start a movement once your senses signal the need to move.
People with good reaction time can usually start quickly in track and swimming or react quickly
in ping pong or karate.
Coordination
Is the integration of eye, hand, and foot movements. This component is necessary for success in
such sports as baseball, softball, tennis, golf, and basketball.
Speed
Is the ability to cover a distance in a short amount of time. Speed is a very important factor in
many sports and activities. Short runs are used to evaluate speed.
Early-20th century Composers (active before 1950)
  France
 Claude DEBUSSY (1862-1918) 
The leader of the French Impressionist movement, known for his piano works, orchestral "tone
poems," songs and an opera.
 Austria (The "2nd Viennese School")
 Arnold SCHOENBERG (1874-1951) 
One of the most significant figures in Western art music. He promoted the revolutionary
concepts of atonality, serialism, expressionism and Sprechstimme.
 Russia
 Igor STRAVINSKY (1882-1971) 
a Russian-born composer, conductor, pianist recognized as the most influential composer of 20th
century "art music." He is known for his ballets, piano concertos, symphonic music and operas.
  United States
 Henry COWELL (1887-1965) 
An American composer known for his highly-experimental piano works.
 Aaron COPLAND (1900-90) 
A nationalistic-oriented conservative American composer of the mid-20th century. He is
recognized for his ballets, song, choral music and orchestral works.
 Late-20th century (active since 1950)
  United States
 Samuel BARBER (1910-81) 
an American composer of the mid-20th century; a leading figure in the neo-
Romantic movement; famous for his operas, songs, piano and orchestral works.
 John CAGE (1912-92) 
an American composer/philosopher of the modern experimental (avant garde) movement. He
developed "chance music" and explored non-traditional sounds.
 Milton BABBITT (1916-2011) 
an American composer of the late 20th century & mathematics professor at Princeton University;
noted for his synthesized, totally-serialized music.
 George CRUMB (born 1929) 
this music professor at Princeton is one of the leading figures of the
modern avant garde movement in the 1960s and 70s.
 Philip GLASS (born 1937) 
one of the leading American composers of the late 20th century minimalist movement.
 Steve REICH (born 1936) 
one of the leading American composers of the late 20th century minimalist movement.
 Ellen Taaffe ZWILICH (born 1939) 
a conservative late 20th century American composer, known primarily for exploring modern
sounds through neo-Classic approaches to orchestral and chamber music.
 Hungary
 Gyorgy LIGETI (1923-2006) 
a Hungarian composer (Austrian nationalized) who is one of the leading figures in the
"avant garde" movement of the late 20th century. He is known for his use of new
vocal/instrumental techniques and tone colors (see WebBook chapter on "Choral Music").
Poland
 Krzystof PENDERECKI (born 1933) 
One of the greatest musical innovators of the late 20th century, and the leading Polish composer
of the modern era