WENSLEY JETHROU GUZMAN

BSME-IA

DEFINITION OF PHYSICAL FITNESS

Physical fitness is your ability to carry out tasks without undue fatigue. Learn about the components of
physical fitness: cardiorespiratory endurance, muscle strength, muscle endurance, flexibility and body
composition and why they are important.

COMPONENTS OF PHYSICAL FITNESS

The 11 components of physical fitness are comprised of 5 components that are considered the most
important for being healthy and physically fit and 6 components that are more skill-related.
The 5 components of physical fitness that are most important, directly related to ones health, and can be
directly measured are: cardiovascular endurance, muscular strength, muscular endurance, flexibility, and
body composition. These 5 components of fitness are typically taught and measured in elementary,
secondary/middle, and high school physical education classes all around the world. Fitness centers, gyms,
and health clubs use these health-related components of physical fitness to measure clients fitness levels in
order to prescribe the appropriate exercise program for each individual.
Then there are 6 components of physical fitness that are more skill-related and/or sports-related. These
include: agility, balance, coordination, power, reaction time, and speed. These skill-related components of
physical fitness are directly related to sports and daily activities. These components can be measured and
improved using very specific training techniques.

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 individual to
adjust body position, speed, and direction quickly. Pictured below is a good example of an agility
sprint test. Agility can be tested by timing individuals running through a series of staggered cones
or obstacles for a predetermined distance. 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.

2. Balance Controlling body positions while standing still or moving. Balance is a skill-related
component of physical fitness. Balance can be tested by standing on one leg with eyes closed for 30
seconds on each leg or by performing the Y-Balance Test. Balance can be improved by increasing
ones overall core strength. Specific training techniques using exercise equipment such as balance
discs, Fit-Balls, BOSU, or standing on one leg while performing an exercise can help to improve
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.
 3. Body Composition The ratio of muscle to fat in the body. Having a high percentage of body fat
compared to lean muscle has shown to increase risk of heart disease, certain cancers, strokes, and
diabetes. Doing daily cardiovascular exercise and strength training, along with a healthy diet, will
help to reduce body fat and increase lean muscle mass. Body Composition can be measured by
skinfold calipers, waist-to-hip ratios, circumference measurements, bioelectric impedence, and
hydrostatic weighing. Hydrostatic weighing is the best way to determine ones body fat
percentage, followed by skinfold calipers, and bioelectric impedence. Body composition is a health-
related component of physical fitness. In addition to body composition, individuals should know
their body mass index (BMI) as well.

4. Cardiovascular Endurance Engaging in physical activity for long periods of time. Cardiovascular
endurance can be measured indoors by performing a 3 minute step test or by stress tests on a
treadmill or stationary bike. Cardiovascular endurance can also be measured by field tests such as
Coopers 12-minute Run, the 1.5 Mile Run, the 600 Yard Walk/Run, or a Shuttle Run. However, some
disadvantages to outdoor field tests include wind, humidity, and temperature. Cardiovascular
endurance is a health-related component of physical fitness. In order to improve cardiovascular
endurance, one must be consistent with daily aerobic exercise while reaching appropriate target
heart rate zones. 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.

5. Coordination Making movements work together smoothly. This usually consists of upper and
lower body movements being performed at the same time. Coordination is a skill-related
component of physical fitness. Coordination can be improved by performing exercises that require
the individual to use upper body muscle groups and lower body muscle groups at the same time.
Coordination can be tested with a variety of manual dexterity tests and hand/eye coordination
tests. One example of such test is balancing on one leg and throwing a tennis ball against a wall and
catching the returning ball in the opposite hand. Examples of coordination: Performing a squat on
a BOSU 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.

6. Flexibility Moving specific joints or a group of joints through a wide range of motion (ROM).
Flexibility is a health-related component of physical fitness that plays a very important role in the
functioning of all individuals 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 flexibility include the Sit-and-Reach Test and the
Shoulder Joint Reach Flexibility Test. There are three techniques that can be used to increase ones
flexibility: ballistic stretching, static stretching, and proprioceptive neuromuscular facilitation.

Ballistic stretching is a short-duration, high-force stretch that uses bouncing movements to stretch muscles.
Ballistic stretching is a high-risk injury type of stretching and is not recommended to the general public.
Bring It Home Personal Training does not teach this stretching
technique.
Static stretching is the most common type of stretching that uses slow and steady movements that takes a
muscle to a point of slight tension and then force is slowly applied to produce a greater
stretch.

Propricoceptive Neuromuscular Facilitation (PNF) stretching is more advanced and requires force applied
against the stretching muscle while incorporating an isometric contraction on either the muscle being
stretched or its opposite. This advanced type of stretching should be done with a professional fitness
trainer or physical therapist.

7. Muscular Endurance Using muscles repetitively without fatiguing for an extended period of
time. Muscular Endurance can be measured by a 60 second push-up test or 60 second half sit-up or
crunch test. Muscular endurance is a health-related component of physical fitness. Examples of
muscular endurance:Long-distance cycling, using a rowing machine or crewing, or doing push-ups
until fatigue has been reached.

8. Muscular Strength Producing force using muscles. Muscular strength has also been defined as the
maximum pull or push that can be exerted one time by a muscle group. Muscular Strength is a
health-related component of physical fitness. Muscular Strength can be measured by performing a 1
repetition maximum (RM) test or a 10 RM 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 various strength exercises, such as how many pull-ups, push-ups, or
biceps curls an individual 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 NFL lineman blocking defenders from the quarterback, kicking a soccer ball as hard as
possible, or in Track and Field the Shot-Put Event.

9. Power The ability to use muscle strength quickly. Power is a skill-related component of physical
fitness. How can power be improved or increased? Power can be increased by three general ways:
increase the force-producing capabilities of muscles; decrease the time it takes to move across a
distance due to faster speed; and increase the distance a force acts on ones body. Total body
strength training, increased flexibility through stretching, sport specific training and improved
technique, sharp mental focus, and increased reaction time are many ways to improve overall
power. Power can be tested by performing a vertical jump test or standing long jump. Examples of
power: Plyometric training (such as jump squats or box jumps), jumping exercises, or in track and
field- the running long jump or high jump.

10. Reaction Time How quickly an individual responds to a stimulus. Reaction time is a skill-related
component of physical fitness. Reaction time can be tested in a variety of ways. A simple test is a
Reaction Time Ruler Test or a Reaction Time Tester found at TopEndSports.com . Examples of
reaction time: playing tennis or table tennis, a baseball player swinging at a pitch, sprinters starting a
100 meter sprint, or a soccer goalie saving a ball kicked at the goal.

11. Speed Performing a movement or covering a distance in a short period of time. Speed is a skill-
related component of physical fitness. Speed can be measured by timing a 40-yard dash, 30 meter
sprint, or the Illinois Agility Test. Individuals can increase speed by sprinting down hill or wearing a
 small parachute or weighted vest on your back while sprinting. Examples of speed: the Summer
Olympics 100 meter sprint, swimming 50 meters as fast as possible, or speed skating.

The 5 components of physical fitness that are directly health-related and the 6 components of physical
fitness that are skill-related (or sports-related) should be incorporated into your daily exercise routines.
Combining all 11 components of fitness into your exercise program will certainly make you stronger, faster,
improve your balance and increase your flexibilty. Improving upon all the components of physical fitness
will help you to perform daily routine tasks without fatique and exhaustion.

OBJECTIVES OF PHYSICAL FITNESS

Understand how systematic exercise and physical activity stimulates changes that are beneficial in
the body;
Understand how physical activity and exercises for fitness reduce the risk of many diseases and
helps us deal with stress while reducing anxiety and depression;
Understand the basics of nutrition and start a personalized weight control program focusing on
physical activity, food choices, and behavior; and
Develop a personal fitness program based on age, fitness level and goals, and prepare for athletic
competition safely and effectively.