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Physical fitness can be defined and measured using at least five distinct components that indicate an individual’s health and physical strength. Many of these metrics are not visible, so a person who may appear to be in peak condition may actually need to improve in areas such as endurance. Following a balanced and diverse fitness routine is the best way to maintain physical fitness in all five areas, encompassing muscular strength, muscular endurance, cardiovascular endurance, flexibility, and body composition.

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Physical fitness can be defined and measured using at least five distinct components that indicate an individual's health and physical strength. Many of these metrics are not visible, so a person who may appear to be in peak condition may actually need to improve in areas such as endurance. Following a balanced and diverse fitness routine is the best way to maintain physical fitness in all five areas, encompassing muscular strength, muscular endurance, cardiovascular endurance, flexibility, and body composition.

Two components of phyical fitness involve the muscles. The first, muscular strength, aligns with most people's perception of physical fitness. People with high muscle strength can lift heavy weights or complete physically demanding exercises such as pushups or squats. Resistance and weight training are ideal for building up muscle strength.

The second component, muscle endurance, refers to the muscles' ability to engage in prolonged repetitive exercise. People with low muscle endurance will feel fatigued after a few reps. Muscle endurance can be improved through weight training.

Experts advise using smaller weights and more repetitions to build muscle endurance, while weight-lifting exercises that involve more weight but fewer reps are more beneficial for muscle strength. Ideally, both types of fitness training should be incorporated into a workout routine.

Cardiovascular endurance is similar to muscular endurance in that it reflects how long an individual can engage in physical activity. During exercise, the cardiovascular system transports oxygen throughout the body. The body uses this oxygen to power the muscles. High cardiovascular endurance requires healthy lungs and circulatory systems.

People with limited cardiovascular endurance may feel out of breath or exhausted from intense exercise. Engaging in at least an hour and a half of intense exercise a week can greatly improve cardiovascular function. Endurance training challenges the heart through activities that alternate high-intensity exercises with short rest periods. Cardiovascular endurance can also be improved more gently through long-distance biking or running.

The fourth component, flexibility, involves the body's ligaments and joints. While some aspects of flexibility are genetic, regular exercise can improve elasticity in the joints and increase an individual's range of motion. People with higher flexibility are less likely to experience muscle sprains and other injuries while they exercise.

The most common flexibility test asks people to touch their toes from a standing or seated position. If this cannot be performed, the individual may benefit from activities such as Pilates or active stretching.

Body composition, or the ratio of fat to muscle and other tissues, forms the final component of physical fitness. This is not the same as a person's weight, which does not distinguish between muscle mass and fat.

While ideal body fat percentages vary based on an individual's gender, build, and age, generally, women should have a body fat percentage between 14 percent and 31 percent, while men should set a target between 8 percent and 25 percent. Very high levels of body fat correlate with chronic health conditions, like heart disease and diabetes. Healthier body composition is often achieved by increasing muscle strength and cardiovascular endurance.

In addition to the above five components, some fitness trainers also score physical fitness by other metrics, including stamina, or overall endurance; speed; balance; and coordination.

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Physical fitness can be defined and measured using at least five distinct components that indicate an individual's health and physical strength. Many of these metrics are not visible, so a person who may appear to be in peak condition may actually need to improve in areas such as endurance.

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Physical fitness can be defined and measured using at least five distinct components that indicate an individual’s health and physical strength. Many of these metrics are not visible, so a person who may appear to be in peak condition may actually need to improve in areas such as endurance.

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A former Navy electrician and municipal police officer, Kenneth DeRoche possesses a master's degree in criminal justice from the University of Massachusetts, where he served as captain of the school's football team. Alongside his current work as an experienced service manager, Kenneth DeRoche gives back to the community by supporting organizations such as Autism Speaks.

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A former Navy electrician and municipal police officer, Kenneth DeRoche possesses a master's degree in criminal justice from the University of Massachusetts, where he served as captain of the school's football team. Alongside his current work as an experienced service manager, Kenneth DeRoche gives back to the community by supporting organizations such as Autism Speaks.

Autism Speaks, an organization that has been supporting the autism community for more than 15 years, is ramping up its efforts to advance research and increase global awareness of the disorder. Over the next 10 years, the group will work with organizational and community partners to reach a specific set of goals for its Next 10 Vision initiative.

These goals include achieving a better clinical understanding of the causes behind autism spectrum disorder. Autism Speaks is also working to improve diagnostic methods so that detection is possible in children under the age of 2. The group is also focused on advancing treatments and interventions to help those with autism live meaningful lives as children and independent adults.

To reach the Next 10 Vision goals, Autism Speaks works with groups that share the same goals and values. The organization also relies heavily on the support of individual donors and volunteers. More information about how you can help Autism Speaks meet its future goals is available at www.autismspeaks.org.

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A former Navy electrician and municipal police officer, Kenneth DeRoche possesses a master's degree in criminal justice from the University of Massachusetts, where he served as captain of the school's football team. Alongside his current work as an experienced service manager, Kenneth DeRoche gives back to the community by supporting organizations such as Autism Speaks.

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Previously named Employee of the Month and the Year by the City of Lowell, Kenneth DeRoche
spent several years in the U.S. Navy before becoming an entrepreneur and law enforcement officer. Kenneth DeRoche graduated from the University of Massachusetts Lowell with a bachelor's and master’s degree. While enrolled, he played fullback on the school's football team and was its captain during the 1996 season.

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Previously named Employee of the Month and the Year by the City of Lowell, Kenneth DeRoche
spent several years in the U.S. Navy before becoming an entrepreneur and law enforcement officer. Kenneth DeRoche graduated from the University of Massachusetts Lowell with a bachelor's and master's degree. While enrolled, he played fullback on the school's football team and was its captain during the 1996 season.

The UMASS Lowell Football program ran for more than 20 years as a National Collegiate Athletic Association recognized team. However, its very first football team played in 1905, when the university was still known as the Lowell Textile School. The Riverhawks football team was granted Division III status in 1980. After strong seasons and securing a place in the 1991 New England Football Conference championships, the football program advanced to Division II.

At this stage, the school began to attract even more top-performing talent, including some NFL hopefuls. Running back Rich Demers eventually practiced with the Cincinnati Bengals. Team captain Tom Lafferty was also scouted by NFL coaches before he sustained a career-ending injury.

Despite its history, the football team was disbanded in 2003 to allocate more funding to other sports. As of 2013, UMASS Lowell sponsored 16 Division I teams. Former player Russ Williams suggested that the football team's efforts helped advance the University's overall sports program.

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Previously named Employee of the Month and the Year by the City of Lowell, Kenneth DeRoche spent several years in the U.S. Navy before becoming an entrepreneur and law enforcement officer. Kenneth DeRoche graduated from the University of Massachusetts Lowell with a bachelor's and master's degree.