Avendano, Andrea G.
BSChE-1A
Lecture 01: Physical Fitness Components
Fitness - the state or condition of being fit.
Components - important parts or features of
something.
11 Components of Fitness
Physical Fitness - is divided into five health-related
and six skill-related components.
Fitness Components are divided into two categories:
1. Five Health-Related - day to day activities,
relate to health or well being of a person.
2. Six Skill-Related - sport related, basic
abilities that help people perform skills to
effectively participate in activities.
Health-Related Components
1. Cardiorespiratory Fitness/Endurance
● This relies on the heart and lungs and
involves long distance exercise.
● Ability of the cardiorespiratory system to
transport oxygen to the working muscles.
● Examples: running a marathon, cycling, 3
minutes step test
2. Muscular Strength
● This relies on muscle being able to lift very
heavy weight
● The ability to exert force against a resistance
in a single, maximal contraction.
● Examples: squatting, push ups, anaerobic
activities (weight lifting, gymnastics ring
3. Muscular Endurance
● This relies on muscle being able to do a
movement over and over again.
● Ability of muscles to repetitively contract
against resistance over a period of time.
● Examples: sit ups/curl ups, rowing,
swimming
4. Body Composition
● This is about the amount of muscle and fat
your body has.
● Relative proportion of fat, muscle and bone
● Examples: difference between the body of a
sumo-wrestler and a marathon runner, body
mass index (BMI)
5. Flexibility
● This relies on muscle and joints being able to
move in a full range of motion.
● The range of movements have around the
joints
● Examples: dancing, gymnastics, doing the
splits, sit and reach
Skill-Related Components
1. Agility
● This is about being able to change directions
of your body quickly.
● Examples: dodgeball or speed ladders,
illinois agility test, shuttle run
2. Balance
● This is about being able to maintain your
body in one position or proper equilibrium.
● Examples: balance beam in gymnastics,
stork stand test
3. Coordination
● This is about being able to do multiple things
at once or combine the movements of
several body parts.
● Examples: juggling, alternate hand wall test
4. Power
● This is about explosive moments or ability to
produce maximum force in the shortest time.
● Examples: jumping or throwing, standing
long jump/vertical jump
5. Reaction Time
● This is about reacting quickly to something,
or the time it takes to respond to what a
person can hear, see, or feel
● Examples: starting a race, ruler drop test
6. Speed
● This is about moving quickly, ability to propel
the body/body part rapidly from one point to
another.
● Examples: 100 meter sprint