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Components of Health-related Fitness
Fitness -is defined as a condition in which an individual has enough energy to avoid fatigue and
enjoy life. Look back and reflect on your day’s activities. Do you have lots of energy or do you get
tired easily?
Physical fitness is divided into four health- and six skill-related components.
Health-related fitness is the ability to become and stay physically healthy.
Skill-related fitness enhances one’s performance in athletic or sports events.
Health-related components focus on factors that promote optimum health and prevent the onset
of disease and problems associated with an activity.
The four components are described as follows:
Health Components
1. Cardiovascular fitness
2. Muscular strength and endurance
3. Flexibility
4. Body composition
5. Coordination Reaction time
Skill Components
1. Agility
2. Balance
3. Power
4. Speed
1. Cardiovascular fitness is the ability of the heart (cardio) and circulatory system (vascular) to
supply oxygen to muscles for an extended period of time. Cardiovascular is also called
cardiorespiratory (lungs) fitness. Usually the 1 km run or some other type of continuous fitness
activity (12-minute run, cycling, step-test, etc.) is used to assess cardiovascular fitness.
2. Muscular strength and endurance is the muscles ability to produce effort or perform work.
Muscular strength refers to the maximum amount of force a muscle can exert against an opposing
force. Fitness testing usually consists of a one-time maximum lift using weights (bench press, leg
press, etc.).
Muscular endurance refers to the ability of the muscle to work over an extended period of time
without fatigue. Performing push-ups and sit-ups or crunches for one minute is commonly used in
fitness testing of muscular endurance.
3. Flexibility is the ability to move a body part through a full range of motion (ROM) at a joint. The
sit-and-reach is commonly used to determine flexibility.
4. Body composition is the ratio of body fat to lean body mass (including water, bones, muscles,
and connective tissues). Having too many fat tissues is a risk factor for cardiovascular diseases,
diabetes, cancer, and arthritis.
Personal barriers
Given the latest technology and growth patterns, people's lives have become
both more convenient and simpler, and less productive. We may also have reasons
or their own justifications for their inactivity which shapes their attitude towards
physical movement, enabling them to live a sedentary life.
Environmental barriers
The world we live in affects significantly our degree of physical activity. Many
factors in our environment affect us. Obvious considerations include walking routes,
bike paths and recreation facilities accessibility. Additionally, factors such as traffic,
public transit availability, crime and pollution may have an impact. Some
environmental variables include our social climate, for example family and peer help
and community spirit.
Heart Rate
The heart rate is an indicator of level of participation in physical activity.
Resting Heart Rate
Your resting heart rate (RHR) is the number of times your heart beats per minute (bpm) while at
complete rest. Your resting heart rate should be taken first thing in the morning before you get out
of bed. Your pulse rate will rise if you do any activity—including getting up, eating, drinking, or
smoking. To get a true resting heart rate you must be completely still and calm. The more fit you
are, the lower your resting heart rate; for very fit people, it’s in the range of 40 to 50 beats per
minute.
Maximum Heart Rate (MHR)
The intensity of activity is measured by the percentage of the maximum heart rate during exercise,
which literally means the maximum number of times the heart contracts in one-minute
effort. An easy formula to determine your MHR is called the prediction equation.
220 – your age = MHR
Rate of Perceived Exertion (RPE)
The RPE scale is used to measure the intensity of your exercise. The RPE scale runs from 0 – 10.
The numbers below relate to phrases used to rate how easy or difficult you find an activity.
Target Heart Rate
Your target heart rate is a range of numbers that reflect how fast your heart should be beating
when you exercise. “A higher heart rate is a good thing that leads to greater fitness,” says Johns
Hopkins cardiologist Michael Blaha, M.D., M.P.H. During exercise, you can monitor heart rate and
try to reach this target zone.
Pace and Pacing. These refer to the rate or speed of doing physical activities. This means that a
person can take it slow when engaged in physical activities or do them quickly depending on the
FITT Principle. The purpose of pacing and goal setting is to regulate daily activities and to structure
an increase in tolerance through gradually increased activity. Pacing requires that you break an
activity up into active and rest periods. Rest periods are taken before significant increases in pain.
Frequency
Frequency is a key component of the FITT Principle. Remember that it’s important to know why
you’re exercising and what you want to achieve before rushing into any exercise program.
Intensity
This is an extremely important aspect of the FITT Principle and is probably the hardest factor to
monitor. The best way to gauge the intensity of your exercise is to monitor your heart rate.
Time
The time you spend exercising is also an important part of the FITT Principle. The time dedicated to
exercise usually depends on the type of exercise undertaken.
Type
The type of exercise you choose will have a big effect on the results you achieve. That’s why it’s
important to know what you want to gain from your efforts.
FITT for Cardio and Weight Loss
The FITT Principle is most commonly used for cardiovascular (aerobic) training
and weight loss, although it’s also commonly used as part of strength training
recommendations (see below). The standard recommendation for cardio
training is as follows.
• Frequency – 5 to 6 times per week.
• Intensity – Easy to moderate, or about 60-75% of your maximum heart rate.
• Time – Anywhere from 30 to 60 minutes or more.
• Type – Any exercise you can do continually, like running, walking, cycling,
swimming, rowing, stair-climber, elliptical trainer, etc.
Moderate Physical Activity
-Requires a moderate amount of effort and noticeably accelerates the heart rate
Example: doing household chores, gardening,
Vigorous Physical Activity
-Requires a large amount of effort and causes rapid breathing and a substantial increase in heart
rate.
Example: Running, fast cycling, fast swimming

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Components of Health-related Fitness

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