Components of Fitness:
Health-Related Components
Cardiovascular Endurance
- The ability of the heart, lungs, and blood vessels to deliver oxygen to working muscles during sustained physical activity
- Measured through tests like:
- 12-minute Cooper run
- Multi-stage fitness test (beep test)
- Step tests
When training cardiovascular endurance, focus on activities that keep your heart rate elevated for extended periods, like running, swimming, or cycling.
Muscular Strength
- The maximum force a muscle or muscle group can generate in a single maximal effort
- Can be measured through:
- 1 Repetition Maximum (1RM) tests
- Hand grip dynamometer
- Push-up tests
Muscular strength is different from muscular endurance - strength focuses on maximum force, while endurance focuses on repeated contractions.
Muscular Endurance
- The ability of muscles to perform repeated contractions against a resistance over time
- Common tests include:
- Push-up tests to exhaustion
- Sit-up tests
- Plank hold time
Flexibility
- The range of motion available at a joint or series of joints
- Measured through:
- Sit and reach test
- Shoulder flexibility test
- Goniometer measurements
Many people confuse flexibility with mobility. Flexibility is passive range of motion, while mobility includes active control through that range.
Body Composition
- The relative proportions of fat mass to fat-free mass in the body
- Measurement methods include:
- Skinfold calipers
- Bioelectrical impedance
- Body Mass Index (BMI)
