Components of Fitness

PHYSICAL ACTIVITIES
COMPONENTS OF FITNESS
The term components of physical fitness refer to the several key components
required to facilitate quality overall fitness. In most traditional circles, there are considered
to be five general components of fitness: aerobic, muscular strength, endurance, and
flexibility, although healthy body composition is most often a by-product of the other
components, and is therefore not recognized in some circles as an actual "component" of
fitness. Following the five general components of fitness are the components of "motor"
fitness, which most affect athletic performance. These include muscular power, speed,
balance, coordination, accuracy, and agility. Reaction time is also considered by some to
be a component of motor fitness, however, some also contend that it is a type of speed, i.e.
"reaction speed". Improvements in endurance, stamina, strength, and flexibility come about
through conditioning/training. Training refers to activity that improves performance
through a measurable organic change in the body. Concurrently, improvements in
coordination, agility, balance, and accuracy are developed through practice. Practice refers
to activity that improves performance through changes in the nervous system. Power and
speed are adaptations of both training AND practice.
The components of fitness each work together to contribute to the ability of the
body to handle physical demands. The more efficient the body functions, the higher the
level of fitness. Optimal fitness is a combination of lifestyle, nutrition, habits, but it cannot
be reached without an appropriate level of physical activity. Optimum physical
performance is a combination of all the components of fitness; depending on the specific
demands of the sport or activity, some components will require more attention than others,
but each should be present as a part of an integrated training program.
GENERAL COMPONENTS OF FITNESS

Endurance
Endurance is, simply put, the ability to endure, or an object or person's lasting
quality. Thus, the longer a thing lasts, the greater the endurance. Endurance may refer to
short-term--high intensity, anaerobic exercise such as sprinting--or long term, which may
last hours or even days in duration, as in the case of marathons, triathlons, and
ultramarathons.
In terms of fitness, endurance may be broken down into several types: aerobic
endurance (cardiorespiratory endurance), anaerobic endurance, speed-endurance and
strength-endurance. It is most commonly broken up into cardiorespiratory endurance and
muscular endurance.
Well-trained endurance athletes are able to generate blood lactate levels that are 20-
30% higher than those of untrained individuals under similar conditions. This produces
significantly enhanced endurance as their muscles are better equipped to utilize it to fuel
further muscular energy.
BELCHES•BERTULFO•BIRON
PHYSICAL ACTIVITIES
Aerobic
Aerobic exercise is any type of cardiovascular conditioning. It can include activities
like brisk walking, swimming, running, or cycling. You probably know it as “cardio.”
By definition, aerobic exercise means “with oxygen.” Your breathing and heart rate
will increase during aerobic activities. Aerobic exercise helps keep your heart, lungs, and
circulatory system healthy.
Flexibility
Flexibility refers to the range of motion in a joint or group of joints, during a passive
movement (passive meaning no active muscle involvement is required to hold the stretch;
instead gravity or a partner provides the force for the stretch). Flexibility is a general
component of physical fitness. Additionally, good range of motion will allow the body to
assume more natural positions to help maintain good posture. This component becomes
more important as people age and their joints stiffen up, preventing them from doing
everyday tasks. Stretching is therefore an important habit to start and continue as one ages.
Flexibility of a joint depends on many factors, particularly the length and looseness of the
muscles and ligaments due to normal human variation, and the shape of the bones and
cartilage that make up the joint. The primary reasons for increasing flexibility are enhanced
performance and reduced risk of injury. The rationale for this is that a limb can move
further before an injury occurs.
Muscular Strength
Strength is recognized as the ability to exert force, typically measured in the amount of
weight a person can lift or manipulate. There are five broad categories of strength, each
with its own special training requirements: absolute, limit, speed, anaerobic, and aerobic.
There are many factors that influence strength.
Structural/Anatomical - muscle fiber arrangement, musculoskeletal leverage, ratio
of fast vs. slow-twitch fibers, tissue leverage, scar tissue and adhesions (motion-limiting
factors), elasticity, intramuscular/intermuscular friction, etc.
Physiological/Biochemical - stretch reflex, Golgi tendon organ sensitivity,
hormonal function, energy transfer systems efficiency, extent of hyperplasia, myofibrillar
development, motor unit recruitment, cardiovascular and cardiorespiratory factors, etc.
Psychoneural/Learned Responses - arousal level, pain tolerance, level of
concentration, social learning, skill level, spiritual factors, etc.
External/Environmental - equipment, weather, altitude, gravity, opposing/assisting
forces, etc.
Muscular strength is a general component of fitness. Strength level should only be
to a point where the increased strength will not interfere with technique execution. When
excessive amounts of strength are developed, range of motion, and speed of execution is
decreased and coordination usually deteriorates. Thus, it becomes increasingly important
to keep all of these factors well balanced.
PHYSICAL ACTIVITIES
COMPONENTS OF MOTOR FITNESS

Accuracy
Accuracy is the ability to control movement in a given direction or at a given
intensity.
Agility
Agility is the ability to apply explosive movements to rapidly change directions.
Balance
Balance is the ability to exercise precise control over the body's position and
movement.
Coordination
Motor coordination (sometimes called hand-eye coordination) is the coordinated
functioning of muscles or groups of muscles in the execution of a complex task.
Coordination itself, however, is a global system made up of several synergistic elements
and not necessarily a singularly defined ability. Coordination is, in essence, the ability to
integrate all the components of fitness so that effective movements are achieved. Rhythm,
spatial orientation and the ability to react to both auditory and visual stimulus have also
been identified as elements of coordination.
Motor coordination can be broken into two components: gross motor coordination
and fine motor coordination. Gross motor coordination refers to gross motor skills, such as
walking, running, climbing, jumping, etc. Fine motor coordination refers to fine motor
skills, such as drawing, writing, typing, etc.
In reference to athletic performance, gross motor coordination may entail more
complex movements than simply walking, jumping, or running. Athletic coordination is
the ability to combine several distinct movement patterns into a singular distinct
movement.
Power
Power, in physics, is the "rate at which work is performed," i.e. work is the "product
of force and distance" (Work = Force x Distance). What this usually translates to is the
ability to exert maximum muscular contraction instantly in an explosive burst of
movement, ie. the ability of a muscular unit, or combination of muscular units, to apply
maximum force in minimum time. The two components of power are strength and speed,
as with power exercises. (e.g. jumping or a sprint start, snatch, clean and jerk, etc.) Power
is a vital component of motor fitness, and is applicable especially to a myriad of athletic
activities, and therefore it should not be neglected. Despite the importance of power for
athletics and function, the ability to produce powerful muscle contractions decreases with
age, more so than other components, such as cardiorespiratory endurance. This decline also
appears despite persistent training and otherwise good health.
PHYSICAL ACTIVITIES
Speed
Speed is the rate of motion, or equivalently the rate of change in position, often
expressed as distance traveled per unit of time. A subcategory of speed is quickness, which
is the ability of the central nervous system to contract, relax or control muscle function
without involvement of any preliminary stretch.
Reaction Time
Reaction time is the interval time between the presentation of a stimulus and the
initiation of the muscular response to that stimulus. A primary factor affecting a response
is the number of possible stimuli, each requiring their own response, that are presented.
Examples include how fast a sprinter can get off the blocks and react to a gun, how quickly
a boxer can react to an opponent's punch, or how quickly a batter can recognize and respond
to a pitch.
Quickness
A subcategory of speed is quickness, which is the ability of the central nervous
system to contract, relax or control muscle function without involvement of any
preliminary stretch. Quickness is measured as the time interval or reaction time between
voluntary stimulation and the initiation of movement. This time should be distinguished
from absolute movement speed, which is the interval from the beginning to the end of
movement.

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PHYSICAL ACTIVITIES

GENERAL COMPONENTS OF FITNESS

COMPONENTS OF MOTOR FITNESS

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