1. Cardiovascular Fitness - Cardiovascular fitness (also known as cardiorespiratory fitness) is the ability
of the heart, lungs and vascular system to deliver oxygen-rich blood to working muscles during sustained
physical activity.
2. Muscular Strength - Muscular strength is the amount of force a muscle or muscle group can exert
against a heavy resistance.
3. Muscular Endurance - Muscular endurance is the ability of a muscle or muscle group to repeat a
movement many times or to hold a particular position for an extended period of time.
4. Flexibility - Flexibility is the degree to which an individual muscle will lengthen.
5. Body Composition - Body composition is the amount of fat in the body compared to the amount of lean
mass (muscle, bones etc.).

Cardiovascular Endurance - this component assesses how well the heart and lungs work in
unison to provide the needed oxygen and blood to the body during sustained workloads. The lungs
bring oxygen to the blood and the heart pumps the oxygen rich blood to the muscles and other
systems of the body. Jogging, cycling and swimming and aerobics are all examples of exercises
that increase cardiovascular endurance.
swimming, aerobics and skipping with a jump rope.

Muscular Strength - this component assesses the ability of the muscles to lift weight. Weight
training including the bench press, push up and bicep curl are all examples of exercises used to
determine muscular strength. This component is the one that is most often considered when we
think of being fit or in shape.
Some examples of muscle strength training exercises are bench press, push
ups, calf raises, etc.

Muscular Endurance - this component will test the muscles' ability to perform repeated exercises
without tiring, in other words, how long you can work a particular set of muscles. Running,
cycling, elliptical machines as well as repetitive exercise (calisthenics) are all examples of
muscular endurance.
Some examples of the strength training exercises are running, cycling, crosstraining on elliptical machine, etc.

Flexibility - this component tests the ability of all of the joints in the body to move through the
full range of motion for each particular joint. Yoga, pilates and stretching exercise are examples of
flexibility.
hamstring stretch, quadriceps stretch

Body Composition - this component takes into account your "body type" that is, height, weight,
frame size and the proportion of fat mass compared to lean muscle mass. Underwater weighing is
is the most accurate way to test body fat.
One excellent way to determine the body fat is underwater weighing.