UNDERSTANDING THE

ELEVEN
COMPONENTS OF FITNESS

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THE ELEVEN COMPONENTS OF
FITNESS

FITNESS
is defined as
a condition in
which an
individual has
enough energy to
avoid fatigue and
enjoy life.

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by
THE ELEVEN COMPONENTS OF
FITNESS

PHYSICAL
FITNESS
is divided into five HEALTH-
RELATED and six SKILL-RELATED
components.
CARDIORESPIRATORY
FITNESS MUSCULAR
STRENGTH
MUSCULAR ENDURANCE
FLEXIBILITY
BODY
COMPOSITION
AGILITY
BALANCE

POWER
SPEED
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THE ELEVEN COMPONENTS OF
FITNESS

HEALTH-RELATED
COMPONENTS

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THE ELEVEN COMPONENTS OF
FITNESS

CARDIORESPIRATORY
FITNESS
Cardiorespiratory fitness 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 fitness
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

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

Examples of flexibility
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)
• PNF stretches (shortening
contraction of the
opposing muscle to place
the target muscle in
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stretch) by
THE ELEVEN COMPONENTS OF
FITNESS

BODY
COMPOSITION
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

SKILL-RELATED
COMPONENTS

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THE ELEVEN COMPONENTS OF
FITNESS

AGILIT
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

BALANCE
Balance is 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 is 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., b ox jumps,
depth jumps, clap push-
ups)
• Baseball
• Boxing
• Golf
• Volleyball
• Track and Field (i.e., high
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jump, long jump, pole vault, by
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 m eter,
2 0 0 meter, 4 0 0 meter)
• Speed skating (i.e., 5 0 0
m eter, 1000 meter, 5 0 0 0
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

COORDINATION
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 fitness classes (i.e.,
Zumba, B o d y Pump,
B o d y 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

REACTION
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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