Physical Fitness and Its Components

Original Editor - Manisha Shrestha Top Contributors - Manisha Shrestha and Kim Jackson

Original Editor - User Name

Top Contributors - Manisha Shrestha and Kim Jackson  

Introduction[edit | edit source]

Example of Physical Activity

Physical activity is defined as any bodily movement produced by skeletal muscles that results in energy expenditure. The energy expenditure can be measured in kilocalories. Physical activity in daily life can be categorized into occupational, sports, conditioning, household, or other activities.[1]

Example of Exercise

Exercise is a subset of physical activity that is planned, structured, and repetitive and has as a final or an intermediate objective the improvement or maintenance of physical fitness.[1]

A boy performing Illinois agility testing

Physical fitness is a set of attributes that are either health- or skill-related. Being physically fit has been defined as "the ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies"[1] The degree to which people have these attributes can be measured with specific tests. Physical fitness measures are closely allied with disease prevention and health promotion, thus it is common and appropriate to measure components of physical fitness before preventive and rehabilitative programs. [2]Physical fitness can be modified through regular physical activity and exercise. Physical fitness components have been shown to have a significant positive relationship with enhanced outcomes in physical activity, including sports participation.[3]

Components of Physical Fitness[edit | edit source]

There are total 11 components of physical fitness which can be broadly divided into health- related and skill-related.

Health- related[edit | edit source]

Good health have a strong relationship with health related components of physical fitness because it determines the ability of an individual to perform daily activities with vigor and demonstrate the capacities associated with low risk of premature development of the hypokinetic diseases.[2]

The main aims of health-related fitness testing are :

  • Educating clients about their present health-related fitness status in relationship to standard age and sex- matched normative values
  • Providing data that are helpful for making clinical decision while prescribing exercises to address all fitness components
  • Collecting baseline and follow up data that allow evaluation of progress by exercise program participants
  • Motivating participants by establishing SMART goals
  • Stratifying cardiovascular risk[2]

There are five components of health-related physical fitness: body composition, muscular endurance, muscular strength, cardiovascular endurance and flexibility.

Body Composition[edit | edit source]

Body composition can be expressed as the relative percentage of body mass that is fat and fat-free tissue using a two-compartment model. It can be measured with both laboratory and field techniques that vary in terms of complexity, cost, and accuracy. Anthropometric methods are: Body mass index, Circumferences and Skinfold measurements. Hydrodensitometry weighing, plethysmography are some methods used in lab.[2]

Muscular Fitness[edit | edit source]

It include muscular endurance and strength. They determine bone mass, glucose tolerance, musculotendinous integrity, and ability to carry out ADLs. Muscle function tests are very specific to the muscle group tested , the type of contraction, the velocity of muscle movement, the type of equipment, and the joint range of motion.[2]

Muscular Strength: It is the muscle's ability to exert force. It can be assessed either statically or dynamically . Static or isometric strength can be assessed by using various devices such as dynamometer and tensiometers. 1 repetition maximum (1- RM), the greatest resistance that can be moved through the full range of motion in a controlled manner with good posture, is the standard for dynamic strength assessment.[2]

Muscular Endurance: It is the ability of muscle group to execute repeated contractions over a period of time sufficient to cause muscle fatigue, or to maintain a specific percentage of the maximal voluntary contraction for a prolonged period of time. Absolute muscular endurance is the total number of repetitions at a given amount of resistance is measured. Relative muscular endurance is the number of repetitions performed at a percentage of the 1 -RM (eg: 75%) which is in both pre- and post-testing.[2]

Cardiorespiratory Endurance[edit | edit source]

Cardiorespiratory fitness is related to the ability to perform large muscle, dynamic, moderate to high intensity exercise for prolonged periods. The performance depends upon the functional state of the respiratory, cardiovascular, and skeletal muscle systems. the criterion measure of cardiorespiratory fitness is determined by maximal oxygen uptake (VO2max).[2]

Flexibility[edit | edit source]

Flexibility is the ability to move a joint through its complete range of motion. It is important in the ability to carry out ADLs and in athletic performance. It depends on a number of specific variables including distensibility of the joint capsule, adequate warm-up, and muscle viscosity. Flexibility is joint specific, thus, no single flexibility test can be used to evaluate total body flexibility. Goniometers, inclinometers, electrogoniometers, the Leighton flexometer and tape measures are some common devices to measure flexibility in degrees. Sit and reach test is one of the flexibility test.[2]

Skill-related[edit | edit source]

It is also known as performance-related fitness components. These components are pertaining with the athletic ability of an individual. There are 6 components of physical fitness: balance, co-ordination, agility, speed , power, and reaction time.

Balance[edit | edit source]

Balance is the ability of an individual to maintain their line of gravity within their base of support. It can be classified into static and dynamic. Balance is control by three different system: somatosensory, visual and vestibular system. [4]It can be assessed by various outcome tools such as berg balance scale, BESTest, etc.[5]

Coordination[edit | edit source]

It is the ability to use the senses, such as sight and hearing, together with body parts in performing motor tasks smoothly and accurately.[1]Alternate hand wall toss test is one the test via which co-ordination can be assessed.

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Power[edit | edit source]

It is the rate at which one is able to exert maximal force.[7]Vertical jump test and hop test are some examples of power testing for lower extremity. Medicine ball throw test can be used to assess upper extremity power.

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Agility[edit | edit source]

Agility is defined as “a rapid whole-body movement with change of velocity or direction in response to a stimulus”.[7]

Reaction time[edit | edit source]

Reaction time is related to the time elapsed between stimulation and the beginning of the reaction to it.[7] Reaction time is affected by several variables including attentive, cognitive and motor functions. Three basic reaction time paradigms have been described:

  1. simple reaction time has a single stimulus and a single predefined response,
  2. recognition reaction time has several false stimuli mixed with one correct stimulus prompting the response, and
  3. choice reaction time involves multiple stimuli and differing responses for each stimulus. [10]

It can be assessed via Ruler drop test. Please watch the video below to understand this test.

[11]

Speed[edit | edit source]

It relates to the ability to perform a movement within a short period of time. . Speed combined with strength will provide power and force. Sprint test is one of the example of the test that can be used to examine person's speed.

[12]

Related pages[edit | edit source]

References[edit | edit source]

  1. 1.0 1.1 1.2 1.3 Caspersen CJ, Powell KE, Christenson GM. Physical activity, exercise, and physical fitness: definitions and distinctions for health-related research. Public health reports. 1985 Mar;100(2):126.
  2. 2.0 2.1 2.2 2.3 2.4 2.5 2.6 2.7 2.8 American College of Sports Medicine's Guidelines for Exercise Testing and Prescription- 7th editions. Chapter 4- Health Related Physical Testing and Interpretation.
  3. Farley JB, Stein J, Keogh JW, Woods CT, Milne N. The relationship between physical fitness qualities and sport-specific technical skills in female, team-based ball players: A systematic review. Sports medicine-open. 2020 Dec;6(1):1-20.
  4. Dunsky A. The effect of balance and coordination exercises on quality of life in older adults: a mini-review. Frontiers in aging neuroscience. 2019:318.
  5. Ragnarsdottir M. The concept of balance. Physiotherapy. 1996 Jun 1;82(6):368-75.
  6. Move academy. Fitness Test - Alternate Wall Toss. Available from: https://www.youtube.com/watch?v=l6FDHTMwmcc
  7. 7.0 7.1 7.2 Farley JB, Stein J, Keogh JW, Woods CT, Milne N. The relationship between physical fitness qualities and sport-specific technical skills in female, team-based ball players: A systematic review. Sports medicine-open. 2020 Dec;6(1):1-20.
  8. Vertical Jump Test. Available from:https://www.youtube.com/watch?v=oJUHSv20Ayg
  9. Fitness Test - Overhead Medicine Ball Throw. Available from: https://www.youtube.com/watch?v=55_xvu4SoIU
  10. Evarts EV, Teräväinen H, Calne DB. Reaction time in Parkinson's disease. Brain: a journal of neurology. 1981 Mar 1;104(Pt 1):167-86.
  11. Measurement at Home Challenge: Reaction Time. National Physical Laboratory. Available from: https://www.youtube.com/watch?v=gJEuT3aKcMI
  12. PHYSICAL FITNESS TEST FOR SPEED | 40-METER SPRINT. Available from: https://www.youtube.com/watch?v=8mnp13Zf_3U