11 Components of Physical Fitness Definitions and Examples:1.
Agility The ability to stop, start, and change directions quickly.
Agility is a skill-related component of physical fitness. Ones
agility can be increased by doing specific footwork drills on an
agility ladder, staggered tire formation, or any other type of
obstacle course that requires the indiidual to ad!ust body
position, speed, and direction quickly. "ictured below is a good
e#ample of an agility sprint test. Agility can be tested by timing
indiiduals running through a series of staggered cones or obstacles
for a predetermineddistance. Examples of agility: A football player
cutting across the field, a gymnast doing a floor routine, a hockey
player bringing the puck down the ice maneuvering around defenders,
or a soccer player dribbling the ball around defenders. View the
video at bottom of page to see examples of agility in action.The
Illinois Agility Sprint Test is a great ay to meas!re and impro"e
one#s agilityand speed$This foot%all player is shoing great agility
r!nning aro!nd defenders$
$. &alance % &ontrolling body positions while standing
still or moing. 'alance is a skill-related component of physical
fitness. 'alance can be tested by standing on one leg with eyes
closed for () seconds on each leg or by performing the *-'alance
Test. 'alance can be improed by increasing ones oerall core
strength. +pecific training techniques using e#ercise equipment
such as balance discs, ,it-'alls, 'O+-, or standing on one leg
while performing an e#ercise can help to improe ones balance.
Examples of balance: A gymnast jumping and landing on a balance
beam, a surfer on a surfboard riding a wave, a one leg deadlift
pictured above, equestrian events, or simply jumping around on one
foot.This gymnast on the %alance %eam is an excellent example of
%alance' poer'strength' coordination' agility' and flexi%ility$The
()&alance Test is a common test for %alance$
(. Body Composition The ratio of muscle to fat in the body.
.aing a high percentage ofbody fat compared to lean muscle has
shown to increase risk ofheart disease, certain cancers, strokes,
and diabetes. /oing daily cardioascular e#ercise and strength
training, along with a healthy diet, will help to reduce body fat
and increase lean muscle mass. 'ody &omposition can be measured
by skinfold calipers, waist-to-hip ratios, circumference
measurements, bioelectric impedence, and hydrostatic weighing.
.ydrostatic weighing is the best way to determine ones body fat
percentage, followed by skinfold calipers, and bioelectric
impedence. 'ody composition is a health-related component of
physical fitness. 0n addition to body composition, indiiduals
should know their body mass inde# 1'203 as well. &lick here for
further information about body mass inde# and to determine
your'20.*ydrostatic eighing is the %est ay to determine one#s %ody
fat percentage$Altho!gh it is the %est' it is expensi"e and can
only %e done in a clinical setting$+sing a s,infold caliper is a
good' inexpensi"e' and fairly acc!rate ay tomeas!re one#s %ody
composition$4. Cardio"asc!lar End!rance% 5ngaging in physical
actiity for long periods of time. &ardioascular endurance can
be measured indoors by performing a ( minute steptest or by stress
tests on a treadmill or stationary bike. &ardioascular
endurance can also be measured by field tests such as &oopers
1$-minute 6un, the 1.7 2ile 6un, the 8)) *ard 9alk:6un, or a
+huttle 6un. .oweer, some disadantages to outdoor field tests
include wind, humidity, and temperature. &ardioascular
endurance is a health-related component of physical fitness. "lease
click here for health benefits of cardioascular endurance training.
0n order to improe cardioascular endurance, one must be consistent
with daily aerobic e#ercise while reaching appropriate target heart
rate ;ones. "lease click here for more informationregarding
cardioascular endurance and e#amples of cardioascular:aerobic
e#ercises. Examples of cardiovascular endurance: A cross-country
running race, running a marathon, jumping rope, high-intensity
circuit training, or manipulating your way through an obstacle
course.-!nning a marathon is a great example of cardio"asc!lar
end!rance$
7. Coordination % 2aking moements work together smoothly. This
usually consists of upper and lower body moements being performed
at the same time. &oordination is a skill-related component of
physical fitness. &oordination can be improed by performing
e#ercises that require the indiidual to use upper body muscle
groups and lower body muscle groups at the same time.
&oordination can be tested with a ariety of manual de#terity
tests and hand:eye coordination tests. One e#ample of such test is
balancing on one leg and throwing a tennis ball against a wall and
catching the returning ball in theopposite hand. "lease iew our
gallery to see e#amples of e#ercises you can do to improe your
coordination. Examples of coordination: Performing a squat on a
B!"while doing a shoulder press, a baseball pitcher throwing a
pitch, a pole vaulter or a high hurdler in track and field, or
jumping rope. View the video at bottom of this page to see examples
of coordination in action. A %ase%all pitcher throing a pitch is a
great example of coordination' poer'%alance' and speed$
8. Flexi%ility % 2oing specific !oints or a group of !oints
through a wide range of motion 16O23. ,le#ibility is a
health-related component of physical fitness that plays a ery
important role in the functioning of all indiiduals especially
athletes. Examples of flexibility include: a gymnast doing a leg
split, a hockey goalie reaching with arms and#or legs to save a
goal, someone doing yoga, or bending over to touch your toes. The
most common tests for fle#ibility include the +it-and-6each Test
and the +houlder . .!sc!lar End!rance% -sing muscles repetitiely
without fatiguing for an e#tended period of time. 2uscular
5ndurance can be measured by a 8) second push-up test or 8)second
half sit-up or crunch test. 2uscular endurance is a health-related
component of physical fitness. Please clic, here for more
information a%o!t m!sc!lar end!rance$ Examples of muscular
endurance: $ong-distance cycling, using a rowing machine or
crewing, or doing push-ups until fatigue has been reached. A
long)distance cycling race is a good example of m!sc!lar
end!rance$
?. .!sc!lar Strength % "roducing force using muscles. 2uscular
strength has also been defined as the ma#imum pull or push that can
be e#erted one time by a muscle group. 2uscular +trength is a
health-related component of physical fitness. 2uscular +trength can
be measured by performing a 1 repetition ma#imum 1623 test or a 1)
62 test on a chest press in order to test upper body strength.
Other ways of testing strength can be done by using a dynamometer,
cable ensiometer, load cells or strain gauges, or arious strength
e#ercises, such as how many pull-ups, push-ups, or biceps curls an
indiidual can do. Examples of muscular strength exercises:
Performing a bench press, squats,pull-ups, biceps curls, or lunge
pictured below. Examples of muscular strength in sports: An %&$
lineman blocking defenders from the quarterback, kicking a soccer
ball as hard as possible, or in 'rack and &ield the !hot-Put
(vent. "lease see our gallery for more images and e#amples of how
to increase muscular strength. Please clic, *E-E For more details
and "ery important information regarding m!sc!lar strength$The
Shot)p!t in Trac, and Field is a good example of strength' poer'
andcoordination$The al,ing l!nge is a great ay to impro"e m!sc!lar
strength' %alance' andcoordination$@. ower % The ability to use
muscle strength quickly. "ower is a skill-related component
ofphysical fitness. %ow can power be improved or
increased&"ower can be increased by three general ways=
increase the force-producing capabilities of musclesA decrease the
time it takes to moe across a distance due to faster speedA and
increase the distance a force acts on ones body. Total body
strength training, increased fle#ibility through stretching, sport
specific training and improed technique, sharp mental focus, and
increased reaction time are many ways to improe oerall power. "ower
can be tested by performing a ertical !ump test or standing long
!ump. Examples of power:Plyometric training )such as jump squats or
bo* jumps+, jumping e*ercises, or in track and field- the running
long jump or high jump. View the video at the bottom of this page
to see examples of power in action. The /ong)0!mp in Trac, and
Field is a great example of poer' speed' andcoordination$This
1ertical 0!mp Test is a good ay to test one#s poer$
1). 'eaction (ime % .ow quickly an indiidual responds to a
stimulus. 6eaction time is a skill-related component of physical
fitness. 6eaction time can be tested in a ariety of ways. A simple
test is a 6eaction Time 6uler Test or a 6eaction Time Tester found
at Top5nd+ports.com . &lick here to take the test. Examples of
reaction time: playing tennis or table tennis, a baseball player
swinging at a pitch, sprinters starting a ,-- meter sprint, or a
soccer goalie saving a ball kicked at the goal. View the video at
the bottom of this page to see examples of reaction time in
action.A soccer goalie sa"ing a goal is an excellent example of
reaction time$Another good example of reaction time is sprinters
reacting to the start g!n to%egin a race$A -!ler -eaction Test is a
simple and f!n ay to test one#s reaction time$
11. Speed% "erforming a moement or coering a distance in a short
period of time. +peedis a skill-related component of physical
fitness. +peed can be measured by timing a 4)-yard dash, () meter
sprint, or the 0llinois Agility Test. 0ndiiduals can increase speed
by sprinting down hill or wearing a small parachute or weighted est
on your back while sprinting.Examples of speed:the !ummer lympics
,-- meter sprint, swimming .- meters as fast as possible, or speed
skating. View the video at the bottom of this page to see examples
of speed in action.Sprinting ith a small parach!te on is a great ay
to increase one#s speed$The 7 components of physical fitness that
are directly health-related and the 8 components of physical
fitness that are skill-related 1or sports-related3 should be
incorporated into your daily e#ercise routines. &ombining all
11 components of fitness into your e#ercise program will certainly
make you stronger, faster, improe your balance and increase your
fle#ibilty. 0mproingupon all the components of physical fitness
will help you to perform daily routine tasks without fatique and
e#haustion.Imagesand 1ideo of Exercises that Impro"e the 11
Components of Physical Fitness"lease isit our new and improed
Ballery for more e#ercises that demonstrate the componentsof
physical fitness in action. 'e sure to click on images for name of
e#ercise and components ofphysical fitness being improed.P!sh)!ps
increase !pper %ody strengh and end!rance&iceps c!rls increase
m!sc!lar strength and end!ranceThis %asic plan, strengthens the
o"erall core m!sclesS2!at on &3S+ ith medicine %all impro"es
%alance and coordination hileincreasing loer %ody strength and core
strengthStraight arm plan, impro"es %alance and increases !pper
%ody and core strengthand end!rance&ridge and leg raise
impro"es core' gl!tes' and hamstring strength&iceps c!rls
%alancing on one leg on &3S+ impro"es %alance'
coordination'm!sc!lar strength and end!ranceCOMPONENTS OF PHYSICAL
FITNESS Health Related components: Those factors that are related
to how well the systems of your body work1. Cardiovasclar Fitness:
The ability of the circulatory system (heart andblood vessels) to
supply oxygen to working muscles during exercise.2. !od"
Composition: The relative percentage of body fat compared to lean
body mass (muscle bone wateretc)!. Fle#i$ilit": The range of
movement possible at various "oints.#. Msclar stren%th: The amount
of force that can be produced by a single contraction of a muscle$.
Msclar endrance: The ability of a muscle group to continue muscle
movement over a length of time. S&ill Related Components: Those
aspects of fitness which form the basis for successful sportor
activity participation.1. Speed: The ability to move %uickly from
one point to another in a straight line2. A%ilit": The ability of
the body to change direction %uickly!. !alance: The ability to
maintain an upright posture while still or moving#. Coordination:
&ntegration with hand and'or foot movements with the input of
the senses.$. Reaction Time: (mount of time it takes to get
moving.). Po'er: The ability to do strength work at an explosive
pace.The 7 &omponents of "hysical ,itnessAds by Boogle"hysical
&haracteri;ationC6"/, TBA, /+&, "D2, Eapor +orption5ery
data with interpretationwww. crystalpharmatech. com'ody
&omposition /5CA6eliance B" +uper&linic.&all us to book
your scan.www.rbscan.com.au"ersonal Training &ourseOnline
"ersonal Training &ourse.Bet 0t ,ree Fow, Dearn
.owGpointfitness. weebly. com: ptraining9e all hae an idea of what
HfitH should look like. ,or some people, it means haing a sleek
.ollywood body, while others want to hae massie muscles or a
perfect hourglass figure.'ut fitness isnIt defined by appearanceG
There are fie components of physical fitnessyou need to consider=1.
2uscular +trengthThis is the HpowerH that helps you to lift and
carry heay ob!ects. 9ithout muscular strength, your body would be
weak and unable to keep upwith the demands placed upon it.The way
to increase strength is to train with heay weights, working in the
4 - 8 or 1$ - 17 rep ranges. The heaier the weight, the fewer reps
you should performG$. 2uscular 5ndurance5ndurance is the ability of
your muscles to perform contractions for e#tended periods of time.
6ather than !ust lifting or carrying something fora few seconds,
the muscles are used for minutes.The way to increase strength is to
train with light weights, working in the $) - $7 rep range. 9orking
with lighter weight will train the muscle fibers needed for
muscular endurance, and the higher rep range leads to a longer
period of e#ercise.(. &ardioascular 5ndurance&ardioascular
endurance is your bodyIs ability to keep up with e#ercise like
running, !ogging, swimming, cycling, and anything that forces your
cardioascular system 1lungs, heart, blood essels3 to work for
e#tended periods of time. Together, the heart and lungs fuel your
body with the o#ygen needed by your muscles, ensuring that they hae
the o#ygen needed for the work they are doing.The &ooper 6un
1running as far as possible in 1$ minutes3 is a test commonly used
to assess cardioascular endurance, but many trainers use the +tep
Test 1stepping onto a platform for 7 minutes3. 'oth are accurate
measures of a sub!ectIs cardioascular endurance.4.
,le#ibility,le#ibility is one of the most important, yet often
oerlooked, components of physical fitness. 9ithout fle#ibility, the
muscles and !oints would grow stiff and moement would be limited.
,le#ibility training ensures that your body can moe through its
entire range of motion without painor stiffness.To test your
fle#ibility, lean forward and try to touch your toes. Those with
good fle#ibility will usually be able to touch their toes, while
those with limited fle#ibility will not. The sit and reach test
1sitting on the floor and reaching toward your toes3 is another
good way to assess your fle#ibility. The more fle#ible you are, the
closer you will come to touching your toes and beyond.7. 'ody ,at
&omposition'ody fat composition refers to the amount of fat on
your body. ,or e#ample, a 1))-pound person with a $7J body fat
composition will hae alean body mass of >7 pounds.To qualify as
fit= 2en must hae a body fat composition lower than 1> percent
9omen must hae a body fat composition lower than $4 percentThe
aerage man tends to hae about 1? to $4 percent body fat, while the
aerage woman has $7 to (1 percent body fat.Any program that
neglects one or more of these types of fitness is FOT going to
benefit your body in the long run. An effectie fitness program will
attempt to improe all fie components of fitnessG
