COMPONENTS OF FITNESS

Skill - Related Fitness

 refers to your ability to perform physical tasks efficiently as
it relates to a particular sport

1. AGILITY is the ability to change the position of your body and to

control the movement of your whole body.

A female athlete training with agility poles A boy using agility ladder to develop his agility

An athlete enhancing his agility using agility cones A badminton player receiving the shuttle cock
 Agility Football Training

2. BALANCE is the ability to keep an upright posture while either

standing still or moving.

When doing yoga, surfing, biking, ice skating or even just standing, you are
actually balancing. See these pictures below for examples:

A couple doing yoga Surfing requires considerable balance

Skiing actually requires exceptional balance

A biker in the mountain rocks A gymnast on a balance beam
 3. POWER is the ability to perform with strength at a rapid pace.
Strength and speed are both involved in power.

Swimming, football, baseball, boxing and weightlifting are actually example

of sports that includes power for you to perform it. See these pictures below
for examples:

To be able to swim fast A football player kicking the ball

surprisingly needs excellent power

2 boxer players punching each other with power

Weightlifting, obviously, requires tremendous power Trevor Bauer throwing a fit

 4. REACTION TIME is the amount of time it takes to start a movement
once your senses signal the need to move.

Example of application of reaction time is when you start a sprint or being a

goalkeeper. See these pictures below for examples:

Starting a sprint obviously Getting a head start in races needs a

requires reaction time to start well good reaction time

Being a goalkeeper needs the best reaction time to protect the

goalpost anytime

Playing volleyball requires fast reaction A tennis player concentrating

time all throughout the game
 5. COORDINATION is the integration of eye, hand, and foot
movements.

Performing gymnastics, swimming,

dancing underwater with a team
requires coordination in every part of
your body to really be able to
synchronise with each other

In basketball, you need to do both

offensive and defensive techniques
and to do this, you’ll need the
complete coordination of your whole
body

A cheerleading squad doing their routine

Rowing may seem like it only needs the use of your

arms but it actually needs your whole body’s
movements to coordinate with each other. One
wrong move and it can actually lead into a different
direction.

A boy juggling balls

 6. SPEED is the ability to cover a distance in a short amount of time.
In sports like speed skating, speed rowing, and running, you totally need
speed to ace it. See these pictures below for examples:

Running is the most common sport Speed skating is also a sport where it
that focuses on speed prioritize speed but you also need to
think about your endurance here as you
need to gain a few or more laps

Speed Rowing

A football player running

A bunch of people joining a marathon

Health - Related Fitness
 involves exercise activities that you do in order to try to
improve your physical health and stay healthy

1. FLEXIBILITY is the ability of the joints to move through their full

range motion.

Gymnastics is a sport where its focal is Doing yoga everyday greatly increases
on flexibility our flexibility

A girl dancing on the street

A ballerina

Even simple exercise

everyday can help
improve our flexibility
2. CARDIOVASUCLAR ENDURANCE is the ability of your heart,
blood vessels, lungs, and blood to deliver oxygen and nutrients to all of your
body’s cells while you are physically active.

Doing sports is totally exhausting so for us to function properly, we must

have a good cardiovascular endurance. See these pictures below for
examples:

A picture showing how our

pulmonary circuit works A person working out

A swimmer performing a relay

Battle rope exercise challenges our Simple jogging everyday

cardiovascular endurance refines our endurance
 3. MUSCULAR STRENGTH is the amount of force that a muscle can
apply in a given contraction.

When doing exercise, you totally use strength. See these pictures below for
examples:

Lifting dumbbells tests our muscular strength Dumbbells have different weights to adjust our
strengths

Push-up is a common exercise for men to show strength

A bunch of children playing tug of war A weightlifter picking up a barbell

 4. MUSCULAR ENDURANCE is the ability of the muscles to keep
working (contract) over a period of time.

Biking for a long time, doing simple exercise or basically anything you do
for over some time that uses strength, it means you have a good muscular
endurance. See these pictures below for examples:

Biking for a long time actually challenges Doing simple exercise like squats can help strengthen
our muscular endurance especially in the your muscular endurance
thighs

Planking really challenges our muscular endurance

Sit-ups
Walking lunges
 5. BODY COMPOSITION refers to the ratio of lean body to body-fat
tissue.

The normal body composition must be 18.5- 24.9. To get your BMI, you
must get your weight (in kg) over your height (in m), the result will them be
your BMI. See these pictures below:

Two people taking their weight and A picture of two people being physically fit
height to calculate their BMI

Body Mass Index Ranges

Difference between healthy and obese body Health body composition of our body
 REFERENCES

Satalkar, B. (2010, July 15). Health skill related. Retrieved from

https://www.smore.com/5p7c8-health-skill-related

Cain, K. (2012, June 29). Physical fitness. Smore. Retrieved from

http://www.humankinetics.com/excerpts/excerpts/what-is-physical-
fitness

Peyter, D. (2014, April 14). What is physical fitness. Study. Retrieved from

https://study.com/academy/lesson/what-is-physical-fitness-definition-
importance.html

Hoover, J. (2016, June 26). Skill related fitness. Sharecare. Retrieved from

https://www.sharecare.com/health/fitness-exercise/what-is-skill-
related-fitness