U N D E R S TA N D I N G T H E

E L E VE N
COMPONENTS OF FITNESS

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THE ELEVEN COMPONENTS OF FITNESS

FITNESS
is d efi n e d a s a
co n d i ti o n in
which an
individual h a s
enough energy
to avo i d fati g u e
and
e n j o y life.

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THE ELEVEN COMPONENTS OF FITNESS

PHYSICAL FITNESS
is d i v i d e d into fi ve H E A LT H - R E L AT E D
a n d s ix S K I L L - R E L AT E D c o m p o n e n t s .
C A R D I O R E S P I R AT O R Y F I T N E S S
MUSCULAR STRENGTH
MUSCULAR ENDURANCE
FLEXIBILITY
BODY COMPOS ITION
AG I L I T Y
BALANCE
POWER
SPEED
COOR
DIN
AT I
O N by
Presented
THE ELEVEN COMPONENTS OF FITNESS

H E A LTH -
R E L ATE D
C O M P O N E N TS

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THE ELEVEN COMPONENTS OF FITNESS

C A R D I O R E S P I R AT O R Y F I T N E S S
Cardiorespiratory fi tness is the ability
of the circulatory system (which
consists of the heart and blood vessels)
to supply oxygen to working muscles
during exercise.

Examples of cardiorespiratory
fi tness activities include:
• Walking
• Swimming
• Cycling
• Running
• Rowing
• Cross-country skiing

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THE ELEVEN COMPONENTS OF FITNESS

MUSCULAR STRENGTH
Muscular strength refers to the
maximum amount of force a muscle
can produce in a single contraction.

Examples of muscular strength

exercises include:
• Bench Press
• Bent Over Row
• Deadlift
• Squat
• Lunge
• Bicep Curl
• Tricep Dip

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THE ELEVEN COMPONENTS OF FITNESS

MUSCULAR ENDURANCE
Muscular endurance refers to the
ability of a muscle to continue
contractions for an extended period of
time without fatigue.

Examples of muscular endurance

exercises include:
• Push-Up (max. repetitions)
• Sit-Up (max. repetitions)
• Pull-Up (max. repetitions)
• Plank Hold (max. time)
• Walking Lunges (max. time)

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THE ELEVEN COMPONENTS OF FITNESS

FLEXIBILITY
Flexibility refers to the ability to
move a body part through a full range
of motion (ROM) at a joint.

Examples of fl exibility exercises

include:
• Static stretches (holding a
stretch in one position for a
duration of time)
• Dynamic stretches (quickly
moving muscles and joints through
a full range of motion)
• P N F stretches (shortening
contraction of the opposing
muscle to place the target
muscle in stretch)

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THE ELEVEN COMPONENTS OF FITNESS

BO DY CO MP OS I TI O N
Body composition refers to the
ratio of body fat to lean body mass
(including bone, muscle, connective
tissue, and water).

Examples of ways to improve body

composition include:
• Cardiorespiratory exercises (i.e.,
walking, cycling, running)
• Muscular strength exercises
(i.e., bench press, deadlift,
squats, bicep curls)
• Muscular endurance exercises
(i.e., push-ups, pull-ups, sit-
ups)

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THE ELEVEN COMPONENTS OF FITNESS

S K I L L - R E L AT E D
C O M P O N E N TS

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THE ELEVEN COMPONENTS OF FITNESS

AG I L I T Y
Agility is the ability of the body to
change direction quickly and
effectively while under control. It
requires the integration of isolated
movement skills using a
combination of balance, coordination,
speed, reflexes, strength, and
endurance.

Examples of activities that require

agility include:
• Football
• Soccer
• Tennis
• Volleyball
• Basketball
• Most competitive sports

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THE ELEVEN COMPONENTS OF FITNESS

BAL ANC E
Balance i s the ability to maintain an
upright posture while in a stationary
position or while moving.

Examples of activities that

challenge balance include:
• Yoga
• Pilates
• Gymnastics
• Single leg exercises
• Bosu ball exercises
• Stability ball exercises

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THE ELEVEN COMPONENTS OF FITNESS

POWER
Power i s the ability to do strength
work at an explosive pace (it is defined
as the amount of work performed per
unit of time).

Examples of activities that require

power include:
• Olympic lifts (i.e., clean & jerk,
snatch)
• Plyometrics (i.e., box jumps,
depth jumps, clap push-ups)
• Baseball
• Boxing
• Golf
• Volleyball
• Track and Field (i.e., high jump,
long jump, pole vault, javelin)
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THE ELEVEN COMPONENTS OF FITNESS

SPEED
Speed is the ability to move quickly
from one point to another.

Examples of activities that require

speed include:
• Sprinting (i.e., 100 meter, 200
meter, 400 meter)
• Speed skating (i.e., 500 meter,
1000 meter, 5000 meter)
• Swimming (i.e., front crawl,
butterfly, back stroke)
• Nordic Skiing (i.e., classic or
skating)

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THE ELEVEN COMPONENTS OF FITNESS

C O O R D I N AT I O N
Coordination is the integration of hand
and/or foot movements with the input
of the senses (i.e., what we see, hear, and
feel).

Examples of activities that require

coordination include:
• CrossFit
• Group fi tness classes (i.e.,
Zumba, Body Pump, Body
Attack, Bootcamp)
• Baseball
• Basketball
• Golf
• Jumping rope
• Martial arts (i.e., karate, judo,
taekwondo)
• Skiing/Snowboarding
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THE ELEVEN COMPONENTS OF FITNESS

R EA C T I O N TIME
Reaction time is the amount of time it
takes to react to a stimulus (i.e.,
starting gun, moving object, movement
of an opponent).

Examples of activities that require a

fast reaction time include:
• Racquet sports (i.e., tennis, squash,
racquetball, badminton)
• Baseball and cricket
• Sprinting, speed skating, and
swimming
• Martial arts (i.e., karate, judo,
taekwondo)
• Most competitive individual and
team sports

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THE ELEVEN COMPONENTS OF FITNESS

T H A N K YOU!
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