Physical Fitness (D/F) A measure of the bodys ability to function efficiently and

effectively in work and leisure activities, resist hypokinetic diseases (diseases from
sedentary lifestyles), and to meet emergency situations.
Physical fitness is a general state of health and well-being or specifically the ability to perform
aspects of sports or occupations. Physical fitness is generally achieved through
correct nutrition, exercise, hygiene and rest. It is a set of attributes or characteristics that people
have or achieve that relates to the ability to perform physical activity.
Before the industrial revolution, fitness was the capacity to carry out the days activities without
undue fatigue. However with automation and changes in lifestyles physical fitness is now considered
a measure of the bodys ability to function efficiently and effectively in work and leisure activities, to
be healthy, to resist hypokinetic diseases, and to meet emergency situations.

11 Components of Physical Fitness Definitions and Examples:

1. Agility The ability to stop, start, and change directions quickly. Agility is a skillrelated component of physical fitness. (example: a football player cutting across
the field, a gymnast doing a floor routine, or a soccor player dribbling the ball
around defenders)
2. Balance Controlling body positions while standing still or moving. Balance is a
skill-related component of physical fitness. (example: a gymnast on a balance
beam, a surfer on a surfboard riding a wave, or a one leg deadlift pictured here)
3. Body Composition The ratio of muscle to fat in the body. Having a high
percentage of body fat compared to lean muscle has shown to increase risk of
heart disease, certain cancers, strokes, and diabetes. Body Composition can be
measured by skinfold calipers, bioelectric impedence, and hydrostatic weighing.
Body composition is a health-related component of physical fitness.
4. Cardiovascular Endurance Engaging in physical activity for long periods of
time. (example: a cross-country runner, running a marthon, or jumping
rope) Cardiovascular endurance can be measured by a stress test on a treadmill
or stationary bike. Cardiovascular endurance is a health-related component of
physical fitness.

5. Coordination Making movements work together smoothly. This usually

consists of upper and lower body movements being performed at the same
time. Coordination is a skill-related component of physical fitness. (example:
performing a squat on a BOSU while doing a shoulder press, or a baseball
pitcher throwing a pitch, or jumping rope)
6. Flexibility Moving joints through a wide range of motion. Flexibility is a healthrelated component of physical fitness. (example: a gymnast doing a leg split,
someone doing yoga, or bending over to touch your toes) Flexibility can be
measured by a sit-and-reach test.
7. Muscular Endurance Using muscles repetitively without fatiguing (example:
long-distance cycling, using a rowing machine, or doing push-ups until fatigue
has been reached) Muscular Endurance can be measured by a 60 second pushup test. Muscular endurance is a health-related component of physical fitness.
8. Muscular Strength Produces force using muscles. Strength is a health-related
component of physical fitness. (example: performing a bench press, pull-ups, or
biceps curls) Muscular Strength can be measured by performing a 1 rep max test
on the bench press.
9. Power The ability to use muscle strength quickly. Power is a skill-related
component of physical fitness. (example: plyometric training, jumping exercises,
or in track and field: the running long jump or high jump)
10. Reaction Time How quickly an individual responds to a stimulus. Reaction
time is a skill-related component of physical fitness. (example: playing
tennis/table tennis; a baseball player swinging at a pitch; or a soccer goalie
saving a ball kicked at the goal)
11. Speed Performing a movement or covering a distance in a short period of time.
Speed is a skill-related component of physical fitness. (example: sprinting 50
meters, swimming 50 meters, speed skating) Speed can be measured by timing
a 40 yard dash.
The 5 components of physical fitness that are directly health-related and the 6 components
of physical fitness that are skill-related (or sports-related) should be incorporated
into your daily exercise routines. Combining all 11 components of fitness into your exercise
program will certainly make you stronger, faster, improve your balance and flexibilty, and you
will be able to perform daily routine tasks without fatique and exhaustion.