COMPONENTS

OF PHYSICAL
FITNESS
 Components of physical fitness are essential
for complete fitness of the body and mind. All
these fitness components have a specific
purpose and part in being physically fit and
healthy. Physical fitness and wellness is far
more attainable than commonly perceived. It
helps individuals to look, feel and do their
best.
Following are the four categories to
differentiate these components of physical
fitness:

A. Health related fitness components

B. Skill related fitness components

C. Physiological components of fitness

D. Sports related components of fitness

HEALTH RELATED
FITNESS
COMPONENTS
 Health Related Physical fitness is
defined as activity aimed to improve the
overall health and well being. The goal
of health- related fitness is prevention of
disease or rehabilitation from disease as
well as the development of a high level
of functional capacity for daily tasks.
1. BODY COMPOSITION –
In other words the ratio of fat to muscle. Minimum of
fat and maximum of lean mass is a sign of a healthy and
fit body.

To know your fitness level you need to understand your

body composition. The reason is body composition
directly relates to the overall fitness level. Body
composition is the component which considers the
individual body type, according to the height, weight,
frame size and the ratio of the fat mass to lean muscle
mass.
2. CARDIOVASCULAR FITNESS or ENDURANCE -
Cardiovascular endurance can be defined as the
component which helps to determine if the heart and lungs
are working in coordination. It shows the ability of the body
to deliver oxygen and nutrients to tissues and to remove
wastes.
EXERCISE: Cardiovascular exercises or aerobics -walking,
running, biking, rowing, treadmills.
ASSESSMENT: A Max VO2 test in the laboratory is the best
measure of cardiovascular fitness. Field tests like the mile run,
the 1 mile run, the mile walk, various bicycle, step, and
treadmill tests are usually done.
3. FLEXIBILITY –
Flexibility can be defined as the component which
checks the ability of the joints in the body to move to their
full range of motion.

EXERCISE: Flexibility exercises- stretching, yoga, Tai Chi

ASSESSMENT: Flexibility is measured in the lab using devices

such as a goniometer, flexometer.
4. MUSCULAR ENDURANCE -
Muscular endurance is defined as the ability of the body
to perform repeated exercises without getting tired. If a
person can perform more number of repetitions of a
particular strength training exercise, then it can be said that
he/she has good muscular endurance.

EXERCISE: Strength training exercises such as running,

jogging, cross-training on an elliptical machine, etc.

ASSESSMENT: Each major muscle group of the body is

tested to check the endurance. Muscular endurance can
be measured isometrically (static contractions) or
isotonically (dynamic contractions).
5. MUSCLE STRENGTH –
Muscle strength can be defined as the capability of the
muscles to lift weight. By doing weight training exercises
every alternate day increases the muscle mass of the
body.

EXERCISE: Weight training exercises- push ups, pull ups,

biceps curls, pectoral fly, leg extensions, back extension,
etc.

ASSESSMENT: Lab and field tests are similar and involve the
assessment of one repetition maximum. 1RM tests are
typically conducted on resistance machines. Strength can
also be assessed using dynamo meters.
SKILL RELATED COMPONENTS
OF PHYSICAL FITNESS:
1. AGILITY -
It is a skill-related component of physical fitness.
Agility relates to the ability of a person to rapidly
change the position or directions of the entire
body in space with speed and accuracy.

ASSESSMENT: Agility is typically measured using a

shuttle zigzag run. Tests of agility are common as
screening tests among sports teams.
2. BALANCE -
Balance is the ability of a person to control
human body or to maintain equilibrium while
stationary or moving (static and dynamic
conditions). E.g. hand stand, skating, skiing,
catching a fly in baseball, etc.

ASSESSMENT: Balance is typically measured using a

balance beam or tests that require holding a
stationary posture after changing body positions.
Balance is generally considered to be of two types-
static and dynamic.
3. COORDINATION -

Coordination relates to the ability of the person

to use the senses, such as sight and hearing,
together with body parts in performing motor tasks
smoothly and accurately.

ASSESSMENT: It is typically assessed using measures

of hand-eye or foot-eye coordination such as
juggling, dribbling a ball or hitting an object. There
are different types of coordination which require
different tests for assessment.
4. POWER -
Power is a skill-related component that relates to the ability
to the rate at which one can perform work.
Power is considered to be a combination of strength and
speed. It has also been defined as the ability to exert muscle
force quickly.
Power = Force X Speed

Speed and force must be combined for effective

performance in activities like baseball throw, jumps for height,
football kick, boxing punch etc.

ASSESSMENT: Examples of power include putting the shot and

vertical jumping. There are, however, many different types of
power and total assessment would require many different tests.
5. SPEED -
Speed is the ability of a person to execute motor movements
with high speed in the shortest period of time. It is equal to the
distance covered per unit of time. Speed is an integral part of
every sport and can be expressed as - maximum speed, elastic
strength (power) and speed endurance. There are many
different types of speed such as running speed, swimming
speed, speed of hand or foot movement, etc. The element of
speed is involved in most of the athletic skills such as in sprint
running, some skills of soccer, basketball, etc.

ASSESSMENT: Among athletes a 40 yard dash is often used to

measure speed. There are a wide variety of laboratory
measures of speed that are highly specific to different body
parts and different human movement activities.
6. REACTION TIME -
A skill-related component of physical fitness that relates
to the time elapsed between stimulation and the
beginning of the reaction to it.

Total response time includes stimulus to beginning of

movement (reaction time) to end of movement
(movement time). Like speed, reaction time is also greatly
influenced by heredity.

ASSESSMENT: There are many different types of reaction

time and total assessment of reaction time would require
many different tests. Sophisticated timing devices are used
to measure total response time in the lab.
PHYSIOLOGICAL COMPONENTS
OF PHYSICAL FITNESS:
 PHYSIOLOGICAL FITNESS

Physiological fitness includes non-performance

components of physical fitness that relate to
biological systems that are influenced by one's level
of habitual physical activity.

It differentiates health-related measures (primarily

performance measures) from non-performance
measures. Some of the sub-components of
physiological fitness that have gained acceptance
are metabolic fitness, morphological fitness, and
bone integrity.
1. METABOLIC FITNESS -
The state of metabolic systems and variables
predictive of the risk for diabetes and cardiovascular
disease which can be favorably altered by increased
physical activity or regular endurance exercise.

Metabolic fitness included sub-components such as

blood sugar levels, blood lipid levels, and blood hormone
levels. It is now clear that lower levels of physical activity
(particularly intensity) than recommended (by this
position stand) may reduce the risk for certain chronic
degenerative diseases and improve metabolic fitness.
2. MORPHOLOGICAL FITNESS -
A non-performance component of physical fitness
related to body composition factors such as body
circumferences, body fat content and regional body fat
distribution.

Morphological fitness measures are often related to

metabolic fitness components. Body composition
included in health related fitness is also considered a
morphological fitness component.

ASSESSMENT: Measures used to assess body composition

are also used to assess morphological fitness such as
body mass index, waist circumference, and waist to hip
ratio.
3. BONE INTEGRITY (Bone Strength)-
A non-performance component of fitness
related to bone mineral density. Bone integrity is
related to habitual physical activity.

ASSESSMENT: Because measurement is expensive

and requires special instrumentation and a high
degree of expertise, there are no currently used
field measures that are used extensively.
SPORTS RELATED COMPONENTS
OF PHYSICAL FITNESS:
 These are -
1. Team sport
2. Individual sport

Sports Related Physical fitness is directed

towards optimizing athletic performance,
recreational activity, increasing ability to
work, and avoidance of injury. It is directly
related to performance in games and
sports.