1. Cardiorespiratory Endurance - the ability to deliver oxygen and nutrients to tissues and remove waste
2. Muscular Strength - the ability of a muscle to exert force for a brief period of time
3. Muscular Endurance - ability of a muscle (or group of muscles) to undergo repeated contractions or to continue applying a force against an immovable object
4. Flexibility - the ability to move joints and use muscles through their full range of motion
5. Body Composition - This is often considered a component of fitness.  It refers to the makeup of the body in terms of lean mass (muscle, bones, vital tissue, and organs) and fat mass.  An optimal ratio of fat-to-lean mass is an indication of fitness, and the right types of exercises will help you decrease body fat and increase or maintain muscle mass

Cardiorespiratory Endurance
You should get at least three 20-minute sessions of continuous aerobic (activity requiring oxygen), rhythmic exercises each week, to build cardiorespiratory endurance.  Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, jumping rope, rowing, and cross-country skiing.

Muscular Strength
To increase muscular strength, your workout schedules should consist of a minimum of two 20-minute sessions a week that include exercises for your major muscle groups.  Lifting weights is the most effective way to increase strength.

Muscular Endurance
To build muscular endurance, you should work out at least 3 times each week to include exercises such as pushups, situps, and pullups.

Flexibility
You should perform 10-12 minutes of stretching exercises daily, making sure that they are performed slowly, without a bouncing motion.  This can be included as part of your warm up and cool down.