The Physical

Fitness
By: Crystall Mae Solomon
Zyrene Cordero
John Patrick Hortelano
Physical Fitness
• Physical fitness is an important part of life. It is an
indicator which shows whether you have the
ability to perform and enjoy day to day physical
activities with ease.
• Physical fitness is generally achieved through

 physical activity and exercise,

 correct nutrition,
 enough rest (good quality sleep),
 Stress management and relaxation.
• The 11 components of physical fitness are comprised of 5
components that are considered the “most important” for being
healthy and physically fit and 6 components that are more skill-
related.
• The 5 components of physical fitness that are most important,
directly related to one’s health, and can be directly measured
are: cardiovascular endurance, muscular strength, muscular
endurance, flexibility, and body composition. These 5
components of fitness are typically taught and measured in
elementary, secondary/middle, and high school physical
education classes all around the world. Fitness centers, gyms,
and health clubs use these health-related components of
physical fitness to measure clients fitness levels in order to
prescribe the appropriate exercise program for each individual.
• Then there are 6 components of physical fitness that are more
skill-related and/or sports-related. These include: agility,
balance, coordination, power, reaction time, and speed. These
skill-related components of physical fitness are directly related
to sports and daily activities. These components can be
measured and improved using very specific training techniques.
 11 Components of Physical Fitness
Definitions and Examples:
1. Agility
-The ability to stop, start, and change directions
quickly. Agility is a skill-related component of physical fitness.
One’s agility can be increased by doing specific footwork drills
on an agility ladder, staggered tire formation, or any other
type of obstacle course that requires the individual to adjust
body position, speed, and direction quickly. Agility can be
tested by timing individuals running through a series of
staggered cones or obstacles for a predetermined distance.

Examples of agility: A football player cutting across the field,

a gymnast doing a floor routine, a hockey player bringing the
puck down the ice maneuvering around defenders, or a soccer
player dribbling the ball around defenders.
 EXAMPLE OF AGILITY
The Illinois Agility Sprint Test is a great way to
measure and improve one’s agility and speed.
 EXAMPLE OF AGILITY
This football player is showing great agility
running around defenders.
2. Balance
-Controlling body positions while standing still or
moving. Balance is a skill-related component of physical
fitness. Balance can be tested by standing on one leg with
eyes closed for 30 seconds on each leg or by performing
the Y-Balance Test. Balance can be improved
by increasing one’s overall core strength. Specific training
techniques using exercise equipment such as balance
discs, Fit-Balls, BOSU, or standing on one leg while
performing an exercise can help to improve one’s
balance.

Examples of balance: A gymnast jumping and landing on

a balance beam, a surfer on a surfboard riding a wave, a
one leg deadlift pictured above, equestrian events, or
simply jumping around on one foot.
 EXAMPLE OF BALANCE
This gymnast on the balance beam is an
excellent example of balance, power,
strength, coordination, agility, and flexibility.
 EXAMPLE OF BALANCE
The Y-Balance Test is a common test for
balance.
3. Body Composition
-The ratio of muscle to fat in the body. Having
a high percentage of body fat compared to lean
muscle has shown to increase risk of heart disease,
certain cancers, strokes, and diabetes. Doing daily
cardiovascular exercise and strength training, along
with a healthy diet, will help to reduce body fat and
increase lean muscle mass. Body Composition can
be measured by skinfold calipers, waist-to-hip
ratios, circumference measurements, bioelectric
impedence, and hydrostatic weighing. Hydrostatic
weighing is the best way to determine one’s body
fat percentage, followed by skinfold calipers, and
bioelectric impedence. Body composition is a
health-related component of physical fitness. In
addition to body composition, individuals should
know their body mass index (BMI) as well.
 EXAMPLE OF BODY COMPOSITION
Hydrostatic weighing is the best way to determine
one’s body fat percentage. Although it is the best, it is
expensive and can only be done in a clinical setting.
 EXAMPLE OF BODY COMPOSITION
Using a skinfold caliper is a good, inexpensive, and
fairly accurate way to measure one’s body
composition.
4. Cardiovascular Endurance
• - Engaging in physical activity for long periods of
time. Cardiovascular endurance can be measured indoors by
performing a 3 minute step test or by stress tests on a treadmill
or stationary bike. Cardiovascular endurance can also be
measured by field tests such as Cooper’s 12-minute Run, the 1.5
Mile Run, the 600 Yard Walk/Run, or a Shuttle Run. However,
some disadvantages to outdoor field tests include wind,
humidity, and temperature. Cardiovascular endurance is a
health-related component of physical fitness. Please click here
for health benefits of cardiovascular endurance training. In order
to improve cardiovascular endurance, one must be consistent
with daily aerobic exercise while reaching appropriate target
heart rate zones.

Examples of cardiovascular endurance: A cross-country running

race, running a marathon, jumping rope, high-intensity circuit
training, or manipulating your way through an obstacle course.
 EXAMPLE OF
CARDIOVASCULAR ENDURANCE
Running a marathon is a great example of
cardiovascular endurance.
5. Coordination
-Making movements work together smoothly. This
usually consists of upper and lower body movements
being performed at the same time. Coordination is a skill-
related component of physical fitness. Coordination can
be improved by performing exercises that require the
individual to use upper body muscle groups and lower
body muscle groups at the same time. Coordination can
be tested with a variety of manual dexterity tests and
hand/eye coordination tests. One example of such test is
balancing on one leg and throwing a tennis ball against a
wall and catching the returning ball in the opposite hand.
Please view our gallery to see examples of exercises you
can do to improve your coordination.

Examples of coordination: Performing a squat on

a BOSU while doing a shoulder press, a baseball pitcher
throwing a pitch, a pole vaulter or a high hurdler in track
and field, or jumping rope.
 EXAMPLE OF COORDINATION
A baseball pitcher throwing a pitch is a great example
of coordination, power, balance, and speed.
6. Flexibility
• Moving specific joints or a group of joints through a
wide range of motion (ROM). Flexibility is a health-related
component of physical fitness that plays a very important
role in the functioning of all individuals especially athletes.

 Examples of flexibility include: a gymnast doing a leg split,

a hockey goalie reaching with arms and/or legs to save a
goal, someone doing yoga, or bending over to touch your
toes. The most common tests for flexibility include the Sit-
and-Reach Test and the Shoulder Joint Reach Flexibility
Test. There are three techniques that can be used to
increase one’s flexibility: ballistic stretching, static
stretching, and proprioceptive neuromuscular
facilitation.
 Ballistic stretching is a short-duration, high-force stretch
that uses bouncing movements to stretch muscles. Ballistic
stretching is a high-risk injury type of stretching and is not
recommended to the general public. Bring It Home
Personal Training does not teach this stretching technique.
Static stretching is the most common type of
stretching that uses slow and steady movements
that takes a muscle to a point of slight tension
and then force is slowly applied to produce a
greater
stretch.

Propricoceptive Neuromuscular Facilitation

(PNF) stretching is more advanced and requires
force applied against the stretching muscle while
incorporating an isometric contraction on either
the muscle being stretched or its opposite. This
advanced type of stretching should be done with
a professional fitness trainer or physical therapist.
 EXAMPLE OF FLEXIBILITY

This hockey goalie is showing excellent flexibility

when saving a goal
 EXAMPLE OF FLEXIBILITY

The most common test for flexibility is the Sit and

Reach Test
7. Muscular Endurance
- Using muscles repetitively without
fatiguing for an extended period of
time. Muscular Endurance can be measured by a
60 second push-up test or 60 second half sit-up
or crunch test. Muscular endurance is a health-
related component of physical fitness
EXAMPLE OF MUSCULAR ENDURANCE

A long-distance cycling race is a good example of

muscular endurance
8. Muscular Strength
- Producing force using muscles. Muscular strength has
also been defined as the maximum pull or push that can be
exerted one time by a muscle group. Muscular Strength is a
health-related component of physical fitness. Muscular
Strength can be measured by performing a 1 repetition
maximum (RM) test or a 10 RM test on a chest press in order
to test upper body strength. Other ways of testing strength
can be done by using a dynamometer, cable ensiometer, load
cells or strain gauges, or various strength exercises, such as
how many pull-ups, push-ups, or biceps curls an individual can
do.

Examples of muscular strength exercises: Performing a bench

press, squats, pull-ups, biceps curls, or lunge pictured
below. Examples of muscular strength in sports: An NFL
lineman blocking defenders from the quarterback, kicking a
soccer ball as hard as possible, or in Track and Field the Shot-
Put Event.
EXAMPLE OF MUSCULAR STRENGTH
The Shot-put in Track and Field is a good example of
strength, power, and coordination.
EXAMPLE OF MUSCULAR STRENGTH
The walking lunge is a great way to improve muscular
strength, balance, and coordination.
9. Power
- The ability to use muscle strength quickly. Power
is a skill-related component of physical fitness. How can
power be improved or increased? Power can be
increased by three general ways: increase the force-
producing capabilities of muscles; decrease the time it
takes to move across a distance due to faster speed; and
increase the distance a force acts on one’s body. Total
body strength training, increased flexibility through
stretching, sport specific training and improved
technique, sharp mental focus, and increased reaction
time are many ways to improve overall power. Power can
be tested by performing a vertical jump test or standing
long jump.

Examples of power: Plyometric training (such as jump

squats or box jumps), jumping exercises, or in track and
field- the running long jump or high jump.
 EXAMPLE OF POWER
The Long-Jump in Track and Field is a great example of
power, speed, and coordination.
 EXAMPLE OF POWER
This Vertical Jump Test is a good way to test one’s
power.
10. Reaction time
-How quickly an individual responds to a
stimulus. Reaction time is a skill-related
component of physical fitness. Reaction time
can be tested in a variety of ways. A simple test
is a Reaction Time Ruler Test or a Reaction Time
Tester found at TopEndSports.com . Click here to
take the test.

Examples of reaction time: playing tennis or

table tennis, a baseball player swinging at a
pitch, sprinters starting a 100 meter sprint, or a
soccer goalie saving a ball kicked at the goal.
 EXAMPLE OF REACTION TIME
A soccer goalie saving a goal is an excellent example
of reaction time.
 EXAMPLE OF REACTION TIME
Another good example of reaction time is sprinters
reacting to the start gun to begin a race.
 EXAMPLE OF REACTION TIME
A Ruler Reaction Test is a simple and fun way to test
one’s reaction time.
11. Speed
- Performing a movement or covering a
distance in a short period of time. Speed is a
skill-related component of physical fitness.
Speed can be measured by timing a 40-yard
dash, 30 meter sprint, or the Illinois Agility Test.
Individuals can increase speed by sprinting
down hill or wearing a small parachute or
weighted vest on your back while sprinting.

Examples of speed: the Summer Olympics 100

meter sprint, swimming 50 meters as fast as
possible, or speed skating.
 EXAMPLE OF SPEED
Sprinting with a small parachute on is a great way to
increase one’s speed.
 ABOUT COMPONENTS OF
PHYSICAL FITNESS
The 5 components of physical fitness that are
directly health-related and the 6 components of
physical fitness that are skill-related (or sports-
related) should be incorporated into your daily
exercise routines. Combining all 11 components of
fitness into your exercise program will certainly
make you stronger, faster, improve your balance
and increase your flexibilty. Improving upon all the
components of physical fitness will help you
to perform daily routine tasks without fatique and
exhaustion.
“Physical fitness is not only one of the most
important keys to a healthy body, it is the basis
of dynamic and creative intellectual activity.”

John F. Kennedy
END !!