The components of fitness

Components of Fitness

Cardiovascular Endurance

Represents the ability of the heart and lungs to deliver oxygen to working muscles for prolonged periods of time.
This is important in multiple sports such as distance running and cycling. Two popular tests for this component are the Cooper Run Test and the Beep Test.

Muscular Endurance

Refers to the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time.
This is key in sports like rowing or swimming. A good test for this is the Press-up Test.

Muscular Strength

It is the maximal force a muscle or muscle group can exert in a single contraction.
This is crucial in power-centred sports like weightlifting. The recognised test for this component is the One Rep Max Test.

Flexibility

This is the range of movement available at a joint.
This fitness component is vital in sports like gymnastics and diving. The Sit and Reach Test is commonly used to measure flexibility.

Speed

Represents the ability to move quickly across the ground or move limbs rapidly.
It is measured through the 30m Sprint Test and is important in sports like sprinting or football.

Power

This is the combination of strength and speed equating to the ability to exert maximum force as quickly as possible. Power is required in activities such as jumping and sprinting.
The Vertical Jump Test or Standing Long Jump Test can be used to measure power.

Agility

This is the ability to change the direction of the body quickly and control the movement of the whole body.
Crucial in sports like basketball or rugby. The Illinois Agility Test is used to measure this component.

Balance

It is maintenance of the centre of mass over the base of support.
Balance is critical in sports like surfing or ballet. The Stork Stand Test is one way to test balance.

Co-ordination

Refers to the ability to use different parts of the body together smoothly and efficiently.
In sports such as tennis or football, coordination is crucial. The Wall Toss Test can be used to gauge coordination.

Reaction Time

This is the time taken for the body to respond to a given stimulus.
It is vital in sports like fencing or motorsport. The Ruler Drop Test is a good way to measure reaction time.

Body Composition

Refers to the percentages of bone, fat, water and muscle in human bodies.
Very dependent on the type of sport. Swimmers or wrestlers, for instance, often need low body fat percentages. Measured using Skinfold Calipers or BMI- Body Mass Index.

Each component of fitness is important, and different sports require different levels of each component. Improving in a specific area often requires a targeted exercise regime, and progress can be measured using relevant tests.