The Components of Fitness

• Agility Definition

  The ability to change direction quickly and effectively while maintaining control and balance
• Agility Example

  1. Football
  2. Basketball
  3. Tennis
• Balance Definition

  The ability to maintain centre of mass over the base of support
• Static balance

  balancing whilst stationary e.g. in a headstand or holding other yoga positions
• Dynamic balance

  Balancing whilst moving e.g. walking along a beam or performing a cartwheel on a beam
• Cardiovascular Endurance Definition

  The ability of the heart, lungs, and blood vessels to deliver oxygen to your body tissues during sustained physical activity
• Cardiovascular Endurance Example

  1. Marathon Running
  2. Swimming
  3. Cycling
• Coordination Definition

  The ability to move 2 or more body parts at the same time smoothly and efficiently
• Coordination Example

  • Hand-eye coordination is an essential fitness component required in cricket for example
  • Dancing
• Flexibility Definition

  range of motion possible around a joint
• • Additionally, the chances of sustaining injuries are reduced if an individual develops good flexibility
• Flexibility Example

  1. Gymnastics
  2. Yoga
• Muscular Endurance Definition

  The ability of muscles to perform repetitive contractions over time without becoming fatigued
• • Exercises like push-ups, sit-ups, or high-repetition weightlifting improves muscular endurance
• Power Definition

  Power = Strength X Speed
• Power example

  1. Boxing
  2. Discuss
  3. Kicking a ball in football
• Reaction Time Definition

  The time taken to respond to a stimulus 
• Reaction Time example

  diving off the block in a swimming race when the whistle blows
• Strength Definition

  the amount of force a muscle or muscle group can exert against a resistance in one maximal effort
• Maximal Strength

  the highest level of force that a muscle or group of muscles can exert in one contraction
• Static Strength

  the level of force that can be maintained over a period of time e.g. pulling in a tug of war when neither side is moving
• Dynamic Strength

  is required for repeated contractions (as discussed in muscular endurance)
• Explosive Strength

  the same as power where speed and strength contribute towards the overall power of sudden movements, such as jumping
• Strength example

  Weightlifter
• Speed Definition


  • the ability to perform a movement in a short period of time
• Speed Calculation

  Speed = distance/time
• Speed example

  100m sprinter