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)

Skill-Related Components

Balance

• The ability to maintain the body's center of mass over its base of support
• Types:
  • Static balance (staying still)
  • Dynamic balance (while moving)

Coordination

• The ability to use different parts of the body together smoothly and efficiently
• Often tested through:
  • Hand-eye coordination tests
  • Foot-eye coordination tests
  • Multi-limb coordination tasks

Agility

• The ability to change body position quickly and effectively while under control
• Measured through:
  • Illinois agility test
  • T-test
  • 5-0-5 agility test

A soccer player demonstrating agility would quickly change direction to avoid defenders while maintaining control of the ball.

Power

• The ability to exert maximum force in the shortest possible time
• Combination of speed and strength
• Tested through:
  • Vertical jump test
  • Standing broad jump
  • Medicine ball throw

Reaction Time

• The time taken between a stimulus and the start of a response
• Can be measured through:
  • Ruler drop test
  • Light reaction tests
  • Sound reaction tests

Speed

• The ability to move the body or parts of the body quickly
• Types include:
  • Acceleration speed
  • Maximum speed
  • Speed endurance

When training any component of fitness, remember that they are often interrelated. Improving one component may positively affect others.