fitness components

• Fitness Components


  • Aerobic power
  • Agility
  • Anaerobic capacity
  • Balance
  • Body composition
  • Coordination
  • Flexibility
  • Muscular endurance
  • Muscular power
  • Strength
  • Reaction time
  • Speed
• Fitness components


  Help us to understand the specific physical requirements required to successfully perform an activity
• Health-related components


  • Aerobic power
  • Muscular strength
  • Anaerobic capacity
  • Muscular endurance
  • Body composition
  • Flexibility
• Skill-related components


  • Agility
  • Coordination
  • Muscular power
  • Reaction time
  • Speed
• Aerobic power


  The maximum rate of energy production from the aerobic energy system
• If the cardiovascular and respiratory systems are highly trained

  The athlete will be better able to produce ATP for the working muscles under aerobic conditions
• Extended athletic events such as marathons, triathlons and cross-country skiing are examples of aerobic power in sport
• Relevant Fitness Tests for Aerobic Power

  • Multi-stage fitness test
  • Yo-yo test
  • Coopers 12-minute run test
  • 2.4 kilometre run test
  • Rockport 1.6 kilometre walking test
  • VO2 max.
  • Astrand-Ryhming cycle ergometer test
  • VO2 max. treadmill test
  • Harvard step-test
• Strength


  The peak force that a muscle can develop in one maximal effort
• Strength is used infrequently in competitive or recreational sport apart from weightlifting
• Examples in sport for Strength

  • Pushing with seven team mates against eight opponents in a Rugby Union scrum
  • Gripping a hockey stick while making a powerful shot at goal
  • Attempting a static or submission hold against an opponent in wrestling
  • Leaning out to try to keep a boat upright while sailing
  • Weightlifting
• Relevant Fitness Tests for Strength

  • The 1 RM (bench press, back squat, leg press)
  • Grip strength dynamometer
  • Push-pull dynamometer
  • Seven-stage abdominal strength test
• Muscular endurance


  The ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time
• Muscular endurance is often controlled by the body’s tolerance of the increasing levels of lactate
• Examples in sport for Muscular Endurance

  • The arms, legs and abdominals in a 200-metre swim
  • The abdominals, hip muscles and legs in a marathon
  • The arms, legs and abdominals in a 2000-metre rowing race
  • The arms, legs and abdominals in most team games
• Relevant Fitness Tests for Muscular Endurance

  • 60-second pushup test
  • 30-second situp test
  • Curlup (crunch) test
  • Pullup/modified pullup test
  • Flexed arm hang test
• Body composition


  The relative proportions of bone, muscle and fat within the body
• Examples in sport for Body Composition

  • Sport specific examples, in particular where power/force is important such as Shot put, Hammer throw, Discus
  • Power to weight ratio is important in sports such as gymnastics and endurance events
  • Sports with weight categories such as wrestling and boxing
• Relevant Fitness Tests for Body Composition

  • Body mass index
  • Waist circumference
  • Skinfold measurements
  • Hydrodensitometry (underwater) weighing
• Flexibility


  The range of movement around a joint
• Examples in sport for Flexibility

  • Performing gymnastics routines on the rings, uneven bars, parallel bars, floor, pommel horse and beam
  • Goalkeeping in hockey or soccer
  • Performing competitive aerobics or dancing
  • Catching in short-stop or catcher positions in softball or baseball
• Relevant Fitness Tests for Flexibility

  • Trunk flexion (sit-and-reach) test
  • Trunk rotation test
  • Groin flexibility test
  • Shoulder and wrist elevation test
  • Trunk and neck extension test
  • Ankle extension/dorsiflexion test
  • Shoulder rotation test
• Agility


  A combination of flexibility and speed, which allows the performer to change direction with maximal speed and control
• Examples in sport for Agility

  • Evading an opponent in soccer, rugby or gridiron
  • Reacting to an opponent’s baulk in hockey
  • Dribbling the ball around opponents in soccer or basketball
  • Changing direction during a dance, gymnastics or aerobics sequence
  • Moving to make a play in squash while avoiding an opponent
• Relevant Fitness Tests for Agility

  • Semo agility test
  • Illinois agility test
  • 5-0-5 agility test
• Anaerobic capacity


  The total amount of energy obtainable from the anaerobic energy systems
• Examples in sport for Anaerobic Capacity

  • An elite-level, 100-metre sprint
  • Athletic field events, such as the long jump, high jump, shot put and javelin
  • Netball sprints to position
  • An elite level 400-metre run
  • A 50-metre sprint in swimming
  • An uphill cycle for 30–60 seconds in a triathlon
• Relevant Fitness Tests for Anaerobic Capacity

  • Phosphate recovery test
  • 30 second Wingate test
  • Repco peak power test
• Balance


  The ability of the body to remain in a state of equilibrium while performing a desired task
• Examples in sport for Balance

  • Running around a bend in a 200-metre athletic race
  • Performing a 60-second aerobics routine
  • Performing a handstand in a gymnastics routine
  • Standing on one foot while shooting a goal in netball
• Coordination


  The ability to use different parts of the body together smoothly and efficiently
• Examples in sport for Coordination

  • Performing dance, aerobics and ballet movements
  • Stopping a puck or ball in hockey
  • Hitting a cover drive for four runs in cricket
  • Scoring from a netball shot
  • Spiking in volleyball
  • Performing all routines in gymnastics
• Muscular power


  The ability of a muscle or group of muscles to exert a maximum amount of force in the shortest period of time
• Examples in sport for Muscular Power

  • Field events such as shot put, discus, javelin, high jump, long jump and hammer throw
  • Rugby League or Rugby Union tackles
  • Volleyball spikes
  • Netball or basketball when the player leaps to intercept the ball
  • Hockey when the player performs a defensive clearance
  • Golf when the golfer drives the ball
  • The legs in a sprint and the arms in a tennis serve
• Relevant Fitness Tests for Muscular Power

  • Vertical jump
  • Standing broad jump
  • Seated basketball throw
• Reaction time


  The time between a stimulus and the first response
• The average reaction time is 0.2 seconds
• Examples in sport for Reaction Time

  • Catching in the slips in cricket
  • Reacting to the starter’s gun in a sprint race
  • Striking the ball after it has been pitched in baseball or softball
  • Judging the probable direction of the ball from an opponent’s back swing in tennis
• Speed


  The rate of motion (distance/time)
• Examples in sport for Speed

  • Undertaking any sprint event in athletics
  • Accelerating to create space or evade an opponent in team games
  • Releasing a javelin or discus
  • Racquet and club speed in striking sports