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UNDERSTANDING THE

ELEVENCOMPONENTS OF FITNESS

Presented by

UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS

FITNESSis defined as a

condition in which an individual has

enough energy to avoid fatigue and

enjoy life.

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UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS

PHYSICAL FITNESSis divided into five HEALTH-RELATED and six SKILL-RELATED components.

CARDIORESPIRATORY FITNESS MUSCULAR STRENGTH MUSCULAR ENDURANCE FLEXIBILITY BODY COMPOSITION AGILITY BALANCE POWER SPEED COORDINATION REACTION TIME

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UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS

HEALTH-RELATEDCOMPONENTS

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UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS

CARDIORESPIRATORY FITNESSCardiorespiratory fitness is the ability of the circulatory system (which consists of the heart and blood vessels) to supply oxygen to working muscles during exercise.

Examples of cardiorespiratory fitness activities include:• Walking• Swimming• Cycling• Running• Rowing• Cross-country skiing

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UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS

MUSCULAR STRENGTHMuscular strength refers to the maximum amount of force a muscle can produce in a single contraction.

Examples of muscular strength exercises include:• Bench Press• Bent Over Row• Deadlift• Squat• Lunge• Bicep Curl• Tricep Dip

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UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS

MUSCULAR ENDURANCEMuscular endurance refers to the ability of a muscle to continue contractions for an extended period of time without fatigue.

Examples of muscular endurance exercises include:• Push-Up (max. repetitions)• Sit-Up (max. repetitions)• Pull-Up (max. repetitions)• Plank Hold (max. time)• Walking Lunges (max. time)

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UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS

FLEXIBILITYFlexibility refers to the ability to move a body part through a full range of motion (ROM) at a joint.

Examples of flexibility exercises include:• Static stretches (holding a

stretch in one position for a duration of time)

• Dynamic stretches (quickly moving muscles and joints through a full range of motion)

• PNF stretches (shortening contraction of the opposing muscle to place the target muscle in stretch)

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UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS

BODY COMPOSITIONBody composition refers to the ratio of body fat to lean body mass (including bone, muscle, connective tissue, and water).

Examples of ways to improve body composition include:• Cardiorespiratory exercises (i.e.,

walking, cycling, running)• Muscular strength exercises

(i.e., bench press, deadlift, squats, bicep curls)

• Muscular endurance exercises (i.e., push-ups, pull-ups, sit-ups)

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UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS

SKILL-RELATEDCOMPONENTS

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UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS

AGILITYAgility is the ability of the body to change direction quickly and effectively while under control. It requires the integration of isolated movement skills using a combination of balance, coordination, speed, reflexes, strength, and endurance.

Examples of activities that require agility include:• Football• Soccer• Tennis• Volleyball• Basketball• Most competitive sports

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UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS

BALANCEBalance is the ability to maintain an upright posture while in a stationary position or while moving.

Examples of activities that challenge balance include:• Yoga• Pilates• Gymnastics• Single leg exercises• Bosu ball exercises• Stability ball exercises

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UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS

POWERPower is the ability to do strength work at an explosive pace (it is defined as the amount of work performed per unit of time).

Examples of activities that require power include:• Olympic lifts (i.e., clean & jerk,

snatch)• Plyometrics (i.e., box jumps,

depth jumps, clap push-ups)• Baseball • Boxing• Golf• Volleyball• Track and Field (i.e., high jump,

long jump, pole vault, javelin)

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UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS

SPEEDSpeed is the ability to move quickly from one point to another.

Examples of activities that require speed include:• Sprinting (i.e., 100 meter, 200

meter, 400 meter)• Speed skating (i.e., 500 meter,

1000 meter, 5000 meter)• Swimming (i.e., front crawl,

butterfly, back stroke)• Nordic Skiing (i.e., classic or

skating)

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UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS

COORDINATIONCoordination is the integration of hand and/or foot movements with the input of the senses (i.e., what we see, hear, and feel).

Examples of activities that require coordination include:• CrossFit • Group fitness classes (i.e.,

Zumba, Body Pump, Body Attack, Bootcamp)

• Baseball• Basketball• Golf• Jumping rope• Martial arts (i.e., karate, judo,

taekwondo)• Skiing/Snowboarding

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UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS

REACTION TIMEReaction time is the amount of time it takes to react to a stimulus (i.e., starting gun, moving object, movement of an opponent).

Examples of activities that require a fast reaction time include:• Racquet sports (i.e., tennis,

squash, racquetball, badminton) • Baseball and cricket• Sprinting, speed skating, and

swimming• Martial arts (i.e., karate, judo,

taekwondo)• Most competitive individual and

team sports

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UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS

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