Physical fitness is comprised of eleven components, including five health-related components (cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, and body composition) and six skill-related components (agility, balance, power, speed, coordination, and reaction time). Each component is defined and examples of activities that improve or require each component are provided.

1. UNDERSTANDING THE
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COMPONENTS OF FITNESS

2. THE ELEVEN COMPONENTS OF FITNESS
FITNESS
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is defined as a
condition in which
an individual has
enough energy to
avoid fatigue and
enjoy life.

3. THE ELEVEN COMPONENTS OF FITNESS
PHYSICAL FITNESS
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is divided into five HEALTH-RELATED
and six SKILL-RELATED components.
CARDIORESPIRATORY FITNESS
MUSCULAR STRENGTH
MUSCULAR ENDURANCE
FLEXIBILITY
BODY COMPOSITION
AGILITY
BALANCE
POWER
SPEED
COORDINATION
REACTION TIME

4. THE ELEVEN COMPONENTS OF FITNESS
HEALTH-RELATED
COMPONENTS
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5. THE ELEVEN COMPONENTS OF FITNESS
CARDIORESPIRATORY FITNESS
Cardiorespiratory fitness is the
ability of the circulatory system
(which consists of the heart and
blood vessels) to supply oxygen to
working muscles during exercise.
Examples of cardiorespiratory
fitness activities include:
• Walking
• Swimming
• Cycling
• Running
• Rowing
• Cross-country skiing
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6. THE ELEVEN COMPONENTS OF FITNESS
MUSCULAR STRENGTH
Muscular strength refers to the
maximum amount of force a
muscle can produce in a single
contraction.
Examples of muscular strength
exercises include:
• Bench Press
• Bent Over Row
• Deadlift
• Squat
• Lunge
• Bicep Curl
• Tricep Dip
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7. THE ELEVEN COMPONENTS OF FITNESS
MUSCULAR ENDURANCE
Muscular endurance refers to the
ability of a muscle to continue
contractions for an extended
period of time without fatigue.
Examples of muscular endurance
exercises include:
• Push-Up (max. repetitions)
• Sit-Up (max. repetitions)
• Pull-Up (max. repetitions)
• Plank Hold (max. time)
• Walking Lunges (max. time)
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8. THE ELEVEN COMPONENTS OF FITNESS
FLEXIBILITY
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Flexibility refers to the ability to
move a body part through a full
range of motion (ROM) at a joint.
Examples of flexibility exercises
include:
• Static stretches (holding a
stretch in one position for a
duration of time)
• Dynamic stretches (quickly
moving muscles and joints
through a full range of motion)
• PNF stretches (shortening
contraction of the opposing
muscle to place the target
muscle in stretch)

9. THE ELEVEN COMPONENTS OF FITNESS
BODY COMPOSITION
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Body composition refers to the
ratio of body fat to lean body
mass (including bone, muscle,
connective tissue, and water).
Examples of ways to improve body
composition include:
• Cardiorespiratory exercises (i.e.,
walking, cycling, running)
• Muscular strength exercises
(i.e., bench press, deadlift,
squats, bicep curls)
• Muscular endurance exercises
(i.e., push-ups, pull-ups, sit-ups)

10. THE ELEVEN COMPONENTS OF FITNESS
SKILL-RELATED
COMPONENTS
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11. THE ELEVEN COMPONENTS OF FITNESS
AGILITY
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Agility is the ability of the body
to change direction quickly and
effectively while under control.
It requires the integration of
isolated movement skills using
a combination of balance,
coordination, speed, reflexes,
strength, and endurance.
Examples of activities that require
agility include:
• Football
• Soccer
• Tennis
• Volleyball
• Basketball
• Most competitive sports

12. THE ELEVEN COMPONENTS OF FITNESS
BALANCE
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Balance is the ability to maintain
an upright posture while in a
stationary position or while
moving.
Examples of activities that
challenge balance include:
• Yoga
• Pilates
• Gymnastics
• Single leg exercises
• Bosu ball exercises
• Stability ball exercises

13. THE ELEVEN COMPONENTS OF FITNESS
POWER
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Power is the ability to do strength
work at an explosive pace (it is
defined as the amount of work
performed per unit of time).
Examples of activities that require
power include:
• Olympic lifts (i.e., clean & jerk,
snatch)
• Plyometrics (i.e., box jumps,
depth jumps, clap push-ups)
• Baseball
• Boxing
• Golf
• Volleyball
• Track and Field (i.e., high jump,
long jump, pole vault, javelin)

14. THE ELEVEN COMPONENTS OF FITNESS
SPEED
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Speed is the ability to move
quickly from one point to another.
Examples of activities that require
speed include:
• Sprinting (i.e., 100 meter, 200
meter, 400 meter)
• Speed skating (i.e., 500 meter,
1000 meter, 5000 meter)
• Swimming (i.e., front crawl,
butterfly, back stroke)
• Nordic Skiing (i.e., classic or
skating)

15. THE ELEVEN COMPONENTS OF FITNESS
COORDINATION
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Coordination is the integration of
hand and/or foot movements with
the input of the senses (i.e., what
we see, hear, and feel).
Examples of activities that require
coordination include:
• CrossFit
• Group fitness classes (i.e.,
Zumba, Body Pump, Body
Attack, Bootcamp)
• Baseball
• Basketball
• Golf
• Jumping rope
• Martial arts (i.e., karate, judo,
taekwondo)
• Skiing/Snowboarding

16. THE ELEVEN COMPONENTS OF FITNESS
REACTION TIME
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Reaction time is the amount of
time it takes to react to a stimulus
(i.e., starting gun, moving object,
movement of an opponent).
Examples of activities that require
a fast reaction time include:
• Racquet sports (i.e., tennis,
squash, racquetball, badminton)
• Baseball and cricket
• Sprinting, speed skating, and
swimming
• Martial arts (i.e., karate, judo,
taekwondo)
• Most competitive individual and
team sports

17. THE ELEVEN COMPONENTS OF FITNESS
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