11 Components of Physical Fitness

One Leg Deadlift to improve balance and strength

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Our Personal Fitness Trainers incorporate all 11 components of physical fitness into our clients
exercise programs in order to have a well-rounded work-out. Physical fitness is defined as being
in a general state of health and well-being or specifically the ability to perform aspects of sports
or occupations.
Being at a high level of physical fitness can be achieved through a combination of daily physical
activity, exercise, and a healthy diet. The 11 components of physical fitness play an important
role in ones daily activities. Improving upon all areas of physical fitness will help you to
improve daily activities and maintain a healthy lifestyle.
It is important to know that all components of physical fitness can be improved no matter what
stage of life. Children, teens, adults, and the elderly will see improvements in all aspects of
physical fitness if the proper exercises and training techniques are implemented into daily
exercise routines. Once proper training techniques are established, then exercise consistency,
mental focus, and discipline will be most important for improving individuals overall physical
fitness levels.

Be sure to read my latest fitness blog: Tips for Quick Weight Loss. Click here to read it.

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 skillrelated.
The 5 components of physical fitness that are most important, directly related to ones
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 healthrelated 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.
Please click here for YouTube videos to view a demonstration of all components of physical
fitness in action.
Incorporating all components of physical fitness into your exercise program is a great way to
improve your physical fitness level. However, exercise alone is not enough to be healthy.
Nutrition plays a very important role in staying healthy and performing at a high level of fitness.
Be sure to include a daily healthy diet full of vegetables, fruits, complex carbohydrates, and lean
proteins. These healthy food choices will help you fuel your body for daily activities and
exercise.

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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. Ones 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. Pictured
below is a good example of an agility sprint test. 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. View the video at
bottom of page to see examples of agility in action.

The Illinois Agility Sprint Test is a great way to measure and improve ones agility and
speed.

This football player is showing great agility running around defenders.

2. Balance Controlling body positions while standing still or moving. Balance is a skillrelated 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 ones 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 ones 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.

This gymnast on the balance beam is an excellent example of balance, power, strength,
coordination, agility, and flexibility.

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 ones 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. Click here for further information about body mass
index and to determine your BMI.

Hydrostatic weighing is the best way to determine ones body fat percentage. Although it
is the best, it is expensive and can only be done in a clinical setting.

Using a skinfold caliper is a good, inexpensive, and fairly accurate way to measure ones
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 Coopers 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 healthrelated 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. Please click here for more information regarding cardiovascular endurance and
examples of cardiovascular/aerobic exercises. 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.

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. View the video at bottom of this page to
see examples of coordination in action.

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 ones
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.

This hockey goalie is showing excellent flexibility when saving a goal.

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. Please click here for more information about muscular endurance.
Examples of muscular endurance: Long-distance cycling, using a rowing machine or
crewing, or doing push-ups until fatigue has been reached.

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. Please see our gallery for
more images and examples of how to increase muscular strength. Please click HERE
For more details and very important information regarding muscular strength.

The Shot-put in Track and Field is a good example of strength, power, and coordination.

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 ones 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. View the video at the bottom of this page to see
examples of power in action.

The Long-Jump in Track and Field is a great example of power, speed, and coordination.

This Vertical Jump Test is a good way to test ones 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. View the video at the
bottom of this page to see examples of reaction time in action.

A soccer goalie saving a goal is an excellent example of reaction time.

Another good example of reaction time is sprinters reacting to the start gun to begin a
race.

A Ruler Reaction Test is a simple and fun way to test ones 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 40yard 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. View the video at the bottom of this page to
see examples of speed in action.

Sprinting with a small parachute on is a great way to increase ones speed.

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.
Images and Video of Exercises that Improve the 11 Components of Physical Fitness
Please visit our new and improved Gallery for more exercises that demonstrate the components
of physical fitness in action. Be sure to click on images for name of exercise and components