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The 10 Components of Fitness

Fitness is a hugely misunderstood concept and each individual has their own way of defining it.

What most people don’t know is that there is 10 components/elements/facets which constitute the state of “Fitness”. All these 10 components must be improved in an individual for him/her to be considered physically fit.

Now, it doesn’t matter whether you are young or old, man or woman; or whether you belong to a certain category of people (body builder, athlete, corporate executive, couch potato, housewife etc). Your fitness program should aim to improve all 10 aspects of fitness.

All humans are built the same physiologically. Therefore, we all need each of the components of fitness to improve the quality of our physical fitness and thereby improve life.

So….What exactly are the 10 components of fitness?

The 10 Components of Fitness:

1) Cardiovascular Endurance: The ability of the cardiovascular and respiratory systems to transport oxygenated blood to the working skeletal muscles for an extended period of time without fatigue.

2) Muscular Endurance: The ability of skeletal muscles to contract continuously for an extended period of time without experiencing fatigue.

3) Musculoskeletal Strength: The combined strength of muscles, bones, ligaments and tendons.

4) Flexibility: The ability of the body to support full and complete movement around the joints.

5) Ideal Body Composition: Maintaining an ideal ratio of adipose tissue (body fat) to lean body mass. A male is said to have an ideal body composition when no more than 15% of his body weight consists of body fat. A woman is said to have an ideal body composition if no more than 20% of her body weight consists of body fat.

6) Power: It is the ability of the skeletal muscles to maximize the force exerted by them in a minimal amount of time.

7) Speed: The ability to minimize the time required to complete a particular movement or task

8) Coordination: Coordination is the combination of body movements created with the kinematic and kinetic parameters that result in intended actions. This involves combining several movements into a single clear movement.

9) Skill: The ability to change the direction of the body in an efficient and effective way.

10) Balance: Ability to maintain the body’s center of gravity within the base of support with minimal postural sway.

In order to be considered physically fit, they must develop all of these aspects of fitness.

The importance and interdependence of the 10 components of fitness in overall performance:

Each of the aforementioned components plays a crucial role in our lives. Whether it is for someone who is a competitive athlete or just a regular person, each of these components dramatically impacts overall performance. It should also be noted that each of these components are interdependent on the other and therefore a compromise in one will certainly lead to a short change in another.

• Cardiovascular endurance: A decrease in this element makes almost every task very difficult. Doing activities like climbing stairs, walking, jogging, running, swimming, any and all sports and even strength training becomes vastly difficult with poor cardiovascular endurance. Therefore, a lack of this component makes it difficult to use muscle endurance or musculoskeletal strength. For example, even if a runner has great muscle strength, he will not be able to run for long without cardiovascular endurance. Similarly, a powerlifter cannot maximally use his strength once cardiovascular fatigue sets in. In addition to these, one’s speed, balance, coordination, agility and power decrease dramatically when one reaches cardiovascular fatigue. It should also be noted that very poor cardiovascular endurance can even cause cardiac arrest in the aforementioned activities.
• Muscular endurance: This is very similar to cardiovascular endurance except that it occurs in the musculoskeletal system and not the cardiorespiratory system. A person with poor muscular endurance will experience difficulty in the activities mentioned for cardiovascular endurance. However, this will be due to a high accumulation of lactic acid in the muscles used for the particular activity. Without muscular endurance, cardiovascular endurance cannot be utilized. For example, even if a kickboxer is not cardiovascularly fatigued, he will not be able to punch or kick if the muscles in his arms and legs are fatigued. Also, as in cardiovascular endurance, one’s speed, balance, coordination, agility and power are also compromised if one has poor muscle strength.
• Musculoskeletal strength: Lack of this component leads to early degeneration of the body. A lack of musculoskeletal strength also exposes the body to a high risk of injury when performing any task against resistance. It should therefore be noted that athletes belonging to any sport or discipline need to work on their musculoskeletal strength otherwise he cannot succeed and risks injuring himself. When this component is compromised, activities that require cardiovascular and muscular endurance are not possible because the body will not be able to handle the stress associated with that activity. For example, a marathon runner’s body, cannot handle the stress on his/her joints due to poor musculoskeletal strength even though he has a good amount of endurance.
• Flexibility: This is one area that is seriously ignored by many athletes especially bodybuilders and strength athletes. Flexibility is necessary to prevent the occurrence of injuries. A stiff muscle is likely to tear when it is required to go through a full range of motion. Since a lack of this component results in injuries, it invariably affects every other component of fitness.
• Ideal body composition: An increase in lean muscle mass increases the strength of the musculoskeletal system while an increase in body fat increases the risk of cardiovascular disease. When ideal body composition is lost, all aspects of performance are affected. Excess fat serves as additional baggage for the body to carry and serves as a limiting factor to all other components. Even flexibility is affected by excess body fat because it limits the range of motion of muscles.
• Power, Speed, Coordination and Agility: These components are especially important for athletes, as they need them for their respective disciplines. A reduction in either can drastically limit their performance in their sports. Even the general population needs to maintain a certain degree of each of these components, because they help better performance of daily activities and also contribute to a more lively and healthy feeling. For example: Power when lifting heavy objects around the house, Speed. when running to catch a bus/train to work, Coordination when trying to play or do basic repair work and dexterity during fun activities like skiing.

Now that you know what the different aspects of fitness are, let’s look at how to develop them.

Develop the components of fitness:

• Cardiovascular endurance: Doing aerobic activities like walking, jogging, running, cycling, jumping, swimming etc. at a low intensity for a long duration without stopping. The intensity should be low enough for a person to do the activity continuously for at least 20 minutes. Once the person can do the same activity for 60 minutes comfortably, the intensity should be increased by either increasing speed or resistance.
• Muscular endurance: Contrary to popular belief, it is not achieved by doing resistance training with light weights for high repetitions. Muscular endurance is developed along with cardiovascular endurance by doing aerobic exercises. However, unlike cardiovascular endurance, which is general for the whole body, muscular endurance is achieved only in those muscles that are used in the aerobic activity. For example: Running improves cardiovascular endurance in general but muscle strength only in the lower body. So, to achieve muscular endurance throughout the whole body, you can perform “Cross training”. The description of cross training is beyond the scope of this article and can be found with a simple internet search.
• Musculoskeletal strength: High-intensity weight training (mostly compound and power movements) with heavy weights that induce positive muscle failure between 6-8 repetitions. This range of 6-8 reps should only be used by advanced trainers who have at least 2-3 years of weight training experience. If one is new to weight training, they should first learn proper form using extremely light weights for about 2-3 weeks. After that, they need to lift in the 10-12 rep range before they are ready to lift in the 6-8 rep range.
• Flexibility: Static stretching with at least 10 seconds held in mild discomfort while aiming to take the muscle to a greater range is the best way to increase flexibility. Stretching should be done at the end of each workout. Avoid straining cold muscles as there is a risk of tearing.
• Power, Speed, Coordination and Agility: These relate to particular activities to be performed and can be improved through practice and repetition.

So there you have it

“The 10 Components of Fitness”

Make sure you strive to develop each and every one of them to maximize the usefulness of the others and thus become in the true sense of the word……“Physically Fit”

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