Componients of Physical Fitness Grade 9

There are five (5) components of physical fitness that are most important
and are directly related to one's health, also can be directly measured.
These are:
cardiovascular endurance, muscular strength, muscular endurance,
flexibility,
and body composition.
However, in total, there are 11 components of physical fitness.

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 one’s 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.
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.
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.
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.
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. 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 soccer player dribbling the ball around defenders.
The Illinois Agility Sprint Test is a great way to measure and

improve one’s 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 skill-

related component of physical fitness. Balance can be tested by standing
on one leg with eyes closed for 30 seconds on each leg. Balance can be
improved by increasing one’s overall core strength.
Examples of balance:
● A gymnast jumping and landing on a balance beam,

● a surfer on a surfboard riding a wave,
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.

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 is a health-related
component of physical fitness. In addition to body composition,
individuals should know their body mass index (BMI) as well.
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.
Using a skinfold caliper is a good, inexpensive, and fairly

accurate way to measure one’s body composition.
Cardiovascular Endurance –
Engaging in physical activity for long periods of time. Cardiovascular

endurance is a health-related component of physical fitness. 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.
Running a marathon is a great example of cardiovascular

endurance.

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. 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.
Examples of coordination:
● A baseball pitcher throwing a pitch

● A pole vaulter or a high hurdler in track and field.
A baseball pitcher throwing a pitch is a great example of
coordination, power, balance, and speed.

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,
The most common tests for flexibility include the Sit-and-Reach Test and
the Shoulder Joint Reach Flexibility Test.
This hockey goalie is showing excellent flexibility when saving a

goal.
The most common test for flexibility is the Sit and Reach Test
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.
Examples of muscular endurance:
● Long-distance cycling
● using a rowing machine or crewing
● doing push-ups until fatigue has been reached.
A long-distance cycling race is a good example of muscular

endurance.

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. Other
Examples of muscular strength exercises:
● Performing a bench press,

● squats,
● pull-ups, biceps curls,
Examples of muscular strength in sports:
An NFL lineman blocking defenders from the quarterback,
kicking a soccer ball as hard as possible,
In Track and Field the Shot-Put Event.

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.
Power –
The ability to use muscle strength quickly. Power is a skill-related

component of physical fitness.
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 one’s power.

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.
Examples of reaction time:
● Laying tennis or table tennis,

● A baseball player swinging at a pitch,
● Sprinters starting a 100 meter sprint,
● A fooball goalie saving a ball kicked at the goal.
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 one’s

reaction time.

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,
● 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

one’s speed.
There are 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
Push-ups increase upper body strengh and endurance
Biceps curls increase muscular strength and endurance

This basic plank strengthens the overall core muscles
Squat on BOSU with medicine ball improves balance and coordination

while increasing lower body strength and core strength
Straight arm plank improves balance and increases upper body and
core strength and endurance
Bridge and leg raise improves core, glutes, and hamstring strength
Biceps curls balancing on one leg on BOSU improves balance,

coordination, muscular strength and endurance

Componients of Physical Fitness Grade 9

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There are five (5) components of physical fitness that are most important

However, in total, there are 11 components of physical fitness.

The 11 components of physical fitness are comprised of 5 components that

Incorporating all components of physical fitness into your exercise program

Components of Physical Fitness Definitions and Examples:

The Illinois Agility Sprint Test is a great way to measure and

Controlling body positions while standing still or moving. Balance is a skill-

● A gymnast jumping and landing on a balance beam,

The Y-Balance Test is a common test for balance.

Using a skinfold caliper is a good, inexpensive, and fairly

Engaging in physical activity for long periods of time. Cardiovascular

Examples of cardiovascular endurance:

A cross-country running race, running a marathon, jumping rope,

Running a marathon is a great example of cardiovascular

Making movements work together smoothly. This usually consists of

● A baseball pitcher throwing a pitch

Moving specific joints or a group of joints through a wide range of

Examples of flexibility include:

● a gymnast doing a leg split

This hockey goalie is showing excellent flexibility when saving a

Using muscles repetitively without fatiguing for an extended period

Examples of muscular endurance:

A long-distance cycling race is a good example of muscular

Producing force using muscles. Muscular strength has also been

Examples of muscular strength exercises:

● Performing a bench press,

Examples of muscular strength in sports:

An NFL lineman blocking defenders from the quarterback,

kicking a soccer ball as hard as possible,

In Track and Field the Shot-Put Event.

The walking lunge is a great way to improve muscular strength,

The ability to use muscle strength quickly. Power is a skill-related

This Vertical Jump Test is a good way to test one’s power.

Examples of reaction time:

● Laying tennis or table tennis,

Another good example of reaction time is sprinters reacting to

A Ruler Reaction Test is a simple and fun way to test one’s

● the Summer Olympics 100 meter sprint,

Sprinting with a small parachute on is a great way to increase

There are 5 components of physical fitness that are directly health-related

Images and Video of Exercises that Improve the 11 Components of

Biceps curls increase muscular strength and endurance

Squat on BOSU with medicine ball improves balance and coordination

Biceps curls balancing on one leg on BOSU improves balance,

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