The 11 components of fitness
An explanation of the different components of physical fitness
The ability to meet the demands of the environment. can be broken down into different components or parts.
Health-related components
How fitness can be broken down into different health-related components
Skill-related components
How fitness can be broken down into different skill-related components
These sub-divisions make it easier to understand fitness and also to understand the different requirements of sporting activities and the different roles within the same activity.
For example, if we look at the game of field hockey, the top three fitness requirements of the goalkeeper and the midfielder might look like this:
| Goalkeeper | Midfield player |
| 1. Agility | 1. Cardiovascular fitness |
| 2. Reaction time | 2. Power |
| 3. Flexibility | 3. Muscular endurance |
| Goalkeeper | 1. Agility |
|---|---|
| Midfield player | 1. Cardiovascular fitness |
| Goalkeeper | 2. Reaction time |
|---|---|
| Midfield player | 2. Power |
| Goalkeeper | 3. Flexibility |
|---|---|
| Midfield player | 3. Muscular endurance |
It is obvious that the training for these two performers must be completely different and must focus on the specific requirements of the individual position.
Definitions and examples of the components of fitness
Health-related components
| Definition | Example | |
| Body composition | The percentage of body weight which is fat, muscle and bone | The gymnast has a lean body composition to allow them to propel themself through the air when performing on the asymmetrical bars |
| Cardiovascular fitness | The ability of the heart, lungs and blood to transport oxygen | Completing a half marathon with consistent split times across all parts of the run |
| Flexibility | The range of motion (ROM) at a joint | A gymnast training to increase hip mobility to improve the quality of their split leap on the beam |
| Muscular endurance | The ability to use voluntary muscles repeatedly without tiring | A rower repeatedly pulling their oar against the water to propel the boat towards the line |
| Strength | The amount of force a muscle can exert against a resistance | Pushing with all one’s force in a rugby scrum against the resistance of the opposition pack |
| Body composition | |
|---|---|
| Definition | The percentage of body weight which is fat, muscle and bone |
| Example | The gymnast has a lean body composition to allow them to propel themself through the air when performing on the asymmetrical bars |
| Cardiovascular fitness | |
|---|---|
| Definition | The ability of the heart, lungs and blood to transport oxygen |
| Example | Completing a half marathon with consistent split times across all parts of the run |
| Flexibility | |
|---|---|
| Definition | The range of motion (ROM) at a joint |
| Example | A gymnast training to increase hip mobility to improve the quality of their split leap on the beam |
| Muscular endurance | |
|---|---|
| Definition | The ability to use voluntary muscles repeatedly without tiring |
| Example | A rower repeatedly pulling their oar against the water to propel the boat towards the line |
| Strength | |
|---|---|
| Definition | The amount of force a muscle can exert against a resistance |
| Example | Pushing with all one’s force in a rugby scrum against the resistance of the opposition pack |
Rowing uses some health-related components of fitness, particularly muscular endurance
Skill-related components
| Definition | Example | |
| Agility | The ability to change the position of the body quickly and control the movement | A badminton player moving around the court from back to front and side to side at high speed and efficiency |
| Balance | The ability to maintain the body’s centre of mass above the base of support | A sprinter holds a perfectly still sprint start position and is ready to go into action as soon as the gun sounds |
| Coordination | The ability to use two or more body parts together | A trampolinist timing their arm and leg movements to perform the perfect tuck somersault |
| Power | The ability to perform strength performances quickly | A javelin thrower applies great force to the spear while moving their arm rapidly forward |
| Reaction time | The time taken to respond to a stimulus | A boxer perceives a punch from their left and rapidly moves their head to avoid being struck |
| Speed | The ability to put body parts into motion quickly | A tennis player moving forward from the baseline quickly to reach a drop shot close to the net |
| Agility | |
|---|---|
| Definition | The ability to change the position of the body quickly and control the movement |
| Example | A badminton player moving around the court from back to front and side to side at high speed and efficiency |
| Balance | |
|---|---|
| Definition | The ability to maintain the body’s centre of mass above the base of support |
| Example | A sprinter holds a perfectly still sprint start position and is ready to go into action as soon as the gun sounds |
| Coordination | |
|---|---|
| Definition | The ability to use two or more body parts together |
| Example | A trampolinist timing their arm and leg movements to perform the perfect tuck somersault |
| Power | |
|---|---|
| Definition | The ability to perform strength performances quickly |
| Example | A javelin thrower applies great force to the spear while moving their arm rapidly forward |
| Reaction time | |
|---|---|
| Definition | The time taken to respond to a stimulus |
| Example | A boxer perceives a punch from their left and rapidly moves their head to avoid being struck |
| Speed | |
|---|---|
| Definition | The ability to put body parts into motion quickly |
| Example | A tennis player moving forward from the baseline quickly to reach a drop shot close to the net |
Boxing uses a number of examples of skill-related components of fitness