Break it Down: Understanding the Components of Fitness Your fitness level determines how well you are able to complete activities that require physical effort. To perform at your best, you must understand what goes into being physically fit. Just like you wouldn’t solve a puzzle without having all the pieces, your fitness level won’t reach its full potential without considering its specific parts. The Health-Related Components of Fitness Physical fitness is made of five health-related components. You can use these measures to assess your current fitness level. As you may guess, the health-related components of fitness are linked to your overall physical wellness. Improving them can lower your risk of chronic disease and help you effectively perform daily activities. A higher fitness level can also help you look and feel better. BODY COMPOSITION Indicates the proportion of your body that is made of fat compared to lean mass like muscles and bones. Can be improved with: A combination of aerobic, strengthening and flexibility exercises paired with a balanced eating plan. CARDIORESPIRATORY ENDURANCE Also known as aerobic fitness, your body’s ability to sustain moderate to vigorous physical activity over a period of time. It is determined by how well your heart and lungs can deliver oxygen to your muscles during exercise. Can be improved with: Activities that get your heart rate up, like jogging, swimming, or cycling. MUSCULAR STRENGTH & ENDURANCE The amount of force your muscles are able to produce and their ability to work continuously. Can be improved with: Activities that challenge your muscles, like lifting weights or doing bodyweight exercises. FLEXIBILITY Ability to move your joints through their full range of motion without pain or injury. Can be improved with: Activities that build core strength and improve your range of motion, including yoga, Pilates, pillar preparation and various forms of stretching. Stretches are typically performed as recovery at the end of a workout. POWER How quickly you can use strength. Can be improved with: Adding explosive movements, such as plyometrics, into strength training workouts. Be sure you are properly warmed up to avoid injury. The Skill-Related Components of Fitness There are also skill-related components of fitness that are useful for activities that require special movements, such as sports. They can be improved with specific training and techniques based on each skill. In the military, some jobs may require neuromotor skills training so that you are able to perform specialized movement patterns necessary for operational success. Regardless of occupation, all adults should engage in exercise that tests balance, agility and coordination on two or three days each week. BALANCE Ability to keep a stable posture, while still or moving. COORDINATION Using multiple body parts at the same time, including the senses and how they interact with movement. AGILITY The ability to control your body’s movements and change body position quickly. SPEED How quickly you are able to perform a movement or travel a specific distance. REACTION TIME How quickly you are able to recognize and react to a stimulus. For most, physical fitness is an everchanging spectrum and requires constant effort to maintain. Though that may seem daunting, remember any physical activity is better than none. For best results, go in with a plan and positive attitude! References American College of Sports Medicine – Position Stand Center for Disease Control (CDC) – “Keeping it Off” Human Kinetics – “What is Physical Fitness?” MIT Health – “What is Physical Fitness?” National Academy of Sports Medicine (NASM) – “Plyometrics: Developing Power with Plyometric Exercises”
