COMPONENTS OF PHYSICAL FITNES
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.
Health related physical fitness is further divided into 5 parts. These 5 components of physical fitness are
describes below:
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.
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
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.
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.
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.
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.
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.
4. POWER -Power is a skill-related component of physical fitness 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. For this reason some consider it to be a combination of skill and health-related
physical fitness. It is the ability of muscle to release maximum force in the shortest period of time. Speed
and force must be combined for effective performance in activities like baseball throw, jumps for height,
football kick, boxing punch etc.
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.
The element of speed is involved in most of the athletic skills such as in sprint running, some skills of
soccer, basketball, etc.
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.
Physiological components of physical fitness:
1. 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.
2. 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.
3. 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.
4. BONE INTEGRITY (Bone Strength)- A non-performance component of fitness related to bone
mineral density. Bone integrity is related to habitual physical activity.
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.
HEALTH AND FITNESS RELATED CAREER OPPORTUNITIES
1. PHYSICAL EDUCATION
2. SPORTS ADMINISTRATION
3. PERSONAL TRAINING
4. COACHING
5. SPORTS RESEARCH
HOW TO ORGANIZE A FITNESS EVENT
1. Identify a goal, target or health issues to address
2. Do your research
3. Identify a location or venue
4. Build your team
5. Documentation
Warm up- performed in order to avoid injuries and to prepare the muscles and joints for physical activity.
Passive warm up- is when one elevates body temperature with the use of heat packs or hot showers.
General warm-up- involves light movement of major muscle groups.
Specific warm up- mimics actual moves of the sport or activity that will be engaged in very light levels of
intensity.
Stretching- is performed in order to maintain or increase flexibility.
Ballistic stretching- makes use of rapid and jerky movement.
Static stretching- increases range of motion as well as relaxes the muscles.
Dynamic stretching- the movement is not jerky and uncontrolled.
Physical fitness test- is a measure of student’s level of fitness regarding several components.
Aerobic exercise- Is a physical activity performed with moderate intensity, with a lot of repetitive
movements done within a long period of time.
Benefits of aerobic exercise
1. Increased maximal oxygen consumption
2. Improved cardiovascular function
3. Improved cardiorespiratory function
Muscle and bone strengthening exercises- will produce increases in both muscle and bone strength.
Benefits of weight bearing or strength exercises
1. Gain and increase in muscle strength
2. Strengthen tendons and ligaments
3. Gain positive changes in levels of blood cholesterol
Walking- as et of steps
Running- just like walking, but launching off ground with both feet
Hopping- launching off one foot, landing on same foot
Jumping- launching off both feet, landing on both feet
Skipping- walking then hopping on same foot in one motion
Leaping- launching off one foot, landing on the other foot
Galloping- leaping continuously, almost like a run
Sliding- moving smoothly
HOW TO DESIGN A SIMPLE WORKOUT PROGRAM
1. Warm up- 5 to 15 minutes
2. Stretching routine- 5 to 10 minutes
3. Aerobic exercises- minimum of 20 minutes
4. Strengthening exercises- minimum of 10 minutes
5. Cooldown phase- 2 to 3 minutes
6. Cooldown stretching routine- 5 to 10 minutes
Push up-the body is lowered until the chest is approximately one fist off the ground.
Supermans- a superhero work out
Crunches- abdominal exercise
Squats- from an upright position and arms and hands crossed in front of chest or up, squat lower until the
thighs are parallel to the ground.\\
