Components of fitness

• What are the key components of fitness?

  Cardiovascular endurance, muscular endurance, speed, strength, power, flexibility, agility, balance, coordination, and reaction time
• What is cardiovascular endurance?

  • The ability to continuously exercise without tiring
  • Measured by VO₂ max: the maximum volume of oxygen taken in and used each minute
• What are practical examples of cardiovascular endurance activities?


  Marathon running, cross-country skiing, jogging, rowing, cycling, and swimming
• What is muscular endurance?


  • The ability of a group of muscles to repeatedly contract without tiring
  • Practical examples include rowing, cycling, and swimming
• What is the definition of speed in fitness?

  The ability of the body or parts of the body to move quickly
• What are practical examples of speed activities?

  50 m freestyle swimming, sprinting, and cricket bowling
• What is strength in the context of fitness?

  • The ability of the muscles to exert force
  • Practical examples include rugby, shot-put, and weightlifting
• What is power in fitness?

  • The combination of strength and speed
  • Practical examples include sprinting, cricket bowling, and triple/long/high jump
• What is flexibility?


  • The range of motion about a joint
  • Practical examples include trampolining, dance, and swimming
• What is the suitable test for measuring flexibility?

  Sit and reach test
• What is agility in fitness?

  • The ability to change direction at speed
  • Practical examples include netball, volleyball, and the Illinois agility test
• What is balance in the context of fitness?

  • The ability to keep a body's centre of mass over its base of support
  • Practical examples include gymnastics, martial arts, and the stork stand test
• What is coordination in fitness?

  • The ability to use different body parts together accurately and fluently
  • Practical examples include badminton, tennis, and golf
• What is reaction time in fitness?


  The time taken from the stimulus to the start of a response
• What are practical examples of activities that test reaction time?


  Sprinting, track cycling, and table tennis
• What are suitable tests for measuring strength?

  • One repetition maximum
  • Grip strength dynamometer
  • Standing/vertical jump test
• What are suitable tests for measuring speed?


  • 30 m sprint test
  • Reaction time ruler test