Five Health Related Fitness Components: The following are lifelong fitness components necessary to ensure the body can perform normal daily tasks.
1. Cardiovascular Endurance: the ability of the heart, blood vessels, and lungs to supply oxygen to the working muscles. Cardiovascular endurance can be tested by completing the mile run, 1.5 mile run, step test, PACER, 12 minute cycle, or the 12 minute swim.
2. Muscular Strength: the ability of the muscles to exert a force. The maximum amount of force that a muscle can generate in a single effort. Muscular strength in the upper body is tested by the maximum bench press and the lower body by the maximum leg press.
3. Muscular Endurance: the ability to efficiently use muscles over a longer period of time. The ability of a muscle to repeatedly contract or sustain continuous contraction involving less than maximum force. Muscular endurance can be tested by performing the one minute sit-up test or push-up test.
4. Flexibility: the ability to move at the joints through a full range of motion. The range of motion through which the body’s joints are able to move. Flexibility is evaluated with a sit and reach test, arm and shoulder flexibility test, and prone trunk test.
5. Body Composition: the amount of body weight that is fat compared to muscle, bones, and other body tissues. Body fat percentage can be estimated by four different testing protocols: skinfolds, hydrostatic weighing, bioimpedence analysis, and BMI (Body Mass Index).
Skill Related Fitness Components: The following components are related to sport/athletic performance and they can be argued to be improved by one’s training (inherent to or improved by training).
1. Speed: also referred to as movement time, the ability to move the body or parts of it very quickly. (40 yd. Dash/20 yd. Dash)
2. Power: the ability to exert muscular strength quickly, strength and speed combined.(standing long jump, vertical jump)
3. Agility: the ability to start, stop and change direction quickly and with precision. (shuttle run, jingle jangle, 3 cone drill)
4. Balance: the ability to maintain a certain posture or to move without falling. (balance beam activities)
a. Static balance: maintain equilibrium in a stationary position.
b. Dynamic balance: maintain equilibrium when moving the body.
5. Reaction Time: also referred to as quickness, the period from when a stimulus is perceived to when movement begins. (starting a race, tennis ball drop)
6. Coordination: the ability to use your senses together with your body parts; ability to use two or more body parts at the same time (hitting a tennis ball, hand-eye coordination/timing)
Cardiovascular Endurance
Cardiovascular endurance is the ability of the heart, lungs, and circulatory system to supply oxygen and nutrients to working muscles efficiently. It allows activities that involve large muscle groups (walking, running, swimming, biking, etc.) to be performed over long periods of time. From a health standpoint, cardiovascular or aerobic fitness is generally considered to be the most important of the fitness components.
Benefits of Cardiovascular exercise activities
Reduce your risk of heart disease
Stronger and more efficient heart (increase stroke volume)
Lower heart rate at rest, during exercise and recovery
Lower blood pressure at rest, during exercise, and recovery
Lower cholesterol (lower total, raise HDL)
Improved body composition, burn fat
Help you look and feel better
Improved ability to perform work, faster recovery
Maintenance of a healthy heart and cardiovascular system
Increase circulation and improve performance of your heart and lungs.