Cristine L.

Ranit

A. HEALTH RELATED FITNESS COMPONENTS

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.

B. 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 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.

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. Speed is influenced by the athlete's mobility, special strength, strength
endurance and technique. 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.
C. 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.

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.

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.

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.

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.

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.

4. 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.

10 ACTIVITIES THAT I'VE DONE REGULARLY

Walking, vertical jumping, jogging, stretching, push ups, leg extensions, biking, cleaning household
chores, running, zigzag running