The Components of Physical Fitness and Methods of Training

The Components of Physical Fitness

Cardiovascular endurance: The ability of the heart and lungs to supply oxygen to the working muscles for long periods of time. Distance running or cycling are good examples of activities that improve this.
Muscular strength: The maximum force a muscle or group of muscles can apply against a resistance. Weightlifting can demonstrate and improve this component.
Muscular endurance: The ability of a muscle or group of muscles to sustain repeated contractions against a resistance. Exercises such as pushups or sit-ups work on this.
Flexibility: The ability to achieve an extended range of motion. Stretching and yoga are forms of training that increase this.
Body composition: Refers to the ratio of lean muscle to stored fat. It can be improved by overall fitness and nutrition.
Speed: The ability to move quickly. Sprinting is an effective way to enhance speed.
Agility: The ability to change direction quickly and control movements of the whole body. Sports like football and basketball are good for increasing agility.
Balance: The ability to maintain equilibrium when stationary or moving. Gymnastics and yoga can benefit balance.
Coordination: The ability to use different parts of the body smoothly and efficiently. Dance and martial arts are examples of activities that can develop coordination.

Continuous training: This involves steady, prolonged exercise like running or cycling. It is ideal for improving cardio-vascular endurance.
Interval training: This method combines alternating periods of intense activity and rest. It improves both speed and cardiovascular fitness.
Circuit training: This consists of a series of exercises or activities completed in a sequence. It can develop strength, endurance, flexibility, and cardiovascular fitness.
Fartlek training: This is a training programme that combines continuous and interval training. This enhances speed and endurance.
Resistance training: This involves the use of resistance, like weights, to increase muscular strength and endurance.
Plyometric training: This involves exercises that enable muscles to reach maximum strength in as short a time as possible. Examples include jump squats and burpee jumps.
Flexibility training: This includes stretching exercises to improve the range of motion around a joint.
High-intensity interval training (HIIT): This is a form of interval training with periods of high-intensity exercises interspersed with less-intense recovery periods. It can boost agility, speed, and cardiovascular fitness.

Understanding these components and methods will help you improve and maintain physical fitness effectively and safely.