The Components of Fitness (AQA GCSE Physical Education (PE))

The Components of Fitness

• Fitness is dependent on several interconnected components which contribute to overall health and physical performance

  • Different activities will incorporate the components differently in order to maximise performance

    • This will depend on the types of movement required

  • A sportsperson is best suited to the sport for which they possess the most appropriate balance of fitness components

• The main components of fitness include:

Agility

• Agility is the ability to change direction quickly and effectively while maintaining control and balance

• Sports like soccer, basketball, or tennis help improve agility

Balance

• Balance is the ability to maintain a stable body position this could mean either when:

  • static - balancing whilst stationary e.g. in a headstand or holding other yoga positions

  • dynamic - balancing whilst moving e.g. walking along a beam or performing a cartwheel on a beam

• Exercises such as yoga, Pilates, or specific balance drills can enhance balance

Cardiovascular endurance (aerobic power)

• This refers to the ability of the heart, lungs, and blood vessels to deliver oxygen to your body tissues during sustained physical activity

  • Cardiovascular endurance is also referred to as aerobic power as it refers to the capacity of the body to deliver enough oxygen to support aerobic respiration in tissues

• This is particularly important in events which require endurance or stamina

• Activities like running, swimming, or cycling help improve cardiovascular endurance

Coordination

• Coordination involves the ability to integrate multiple movement patterns efficiently

• It relies on interaction between different parts of the body to carry out smooth transitions

• Activities like dancing, martial arts, or specific drills can enhance coordination

  • Hand-eye coordination is an essential fitness component required in cricket for example

Flexibility

• Flexibility is the range of motion around a joint or group of joints

• Additionally, the chances of sustaining injuries are reduced if an individual develops good flexibility

• Stretching exercises or activities like yoga can enhance flexibility and joint mobility

Dancer diagram

A dancer requires fitness components both in flexibility and coordination

Muscular endurance

• This is the ability of muscles to perform repetitive contractions over time without becoming fatigued

• Exercises like push-ups, sit-ups, or high-repetition weightlifting improves muscular endurance

Power/explosive strength (anaerobic power)

• Power is the result of strength and speed:

• This means that the most powerful movements are those that move with speed and strength

• Exercises such as boxing, throwing a discuss or kicking footballs can be used to develop power

Reaction time

• This is the time taken to respond to a stimulus e.g. diving off the block in a swimming race when the whistle blows

• Training with reaction drills with specific auditory cues will help to improve reaction times

Strength (maximal, static, dynamic and explosive)

• This component is about the amount of force a muscle or muscle group can exert against a resistance in one maximal effort

  • Maximal strength is the highest level of force that a muscle or group of muscles can exert in one contraction

  • Static strength is the level of force that can be maintained over a period of time e.g. pulling in a tug of war when neither side is moving

  • Dynamic strength is required for repeated contractions (as discussed in muscular endurance)

  • Explosive strength is the same as power where speed and strength contribute towards the overall power of sudden movements, such as jumping

• Strength training exercises such as weightlifting or resistance training help build muscular strength

Speed

• Speed is the ability to perform a movement in a short period of time

• Training for speed often involves sprinting, agility drills, and other explosive movements