The Fit Life – 2020.06 – 10 Components of Fitness
We know you have MASSIVE Fitness Goals in 2020 BUT it’s sometimes scary and confusing to know what to focus on, right?!?! The Top 10 Components of Fitness will help you prioritize your focus and come back to the basics when you are stuck at a plateau or want to take your training to the next level!
We consistently see athletes that make their particular sport look easy or effortless. When we start to analyze what makes them exceptional at what they do, we break it down to these 10 Components of Fitness. Starting with a base of endurance, stamina, strength and progressing to the more sport specific components including speed, agility and power!
Here is a breakdown of the Top 10 Components and how you can start developing yourself into the strongest and fittest athlete possible!
Top 10 Components of Fitness
Base Health/Fitness Components
Your body’s ability to deliver oxygen to your muscles during exercise. The stronger your endurance, the more efficient you body can deliver oxygen to your muscles. EX: Running, Biking, Rowing, etc for greater than 2 minutes in duration.
AKA Muscular Endurance. Your muscles’ ability to exert force repeatedly or for an extended period of time. High volume body weight movements are the most common way to build stamina. Unfortunately, you need to build the muscular endurance of each muscle group. EX. Accumulate 100 Push-ups, Pull-ups, Squats, Box Jumps, etc
Your muscles’ ability to exert a maximum amount of force in one effort. Full body functional strength is generated most commonly with weighted movements. Strength is considered one of the most important components of fitness that will establish you as an Athlete. EX: Squats, Deadlifts, Presses, etc.
Your muscles’ and joints’ ability to move through their full range of motion. Flexibility is crucial to avoid injury in your training. Flexibility is also important to effectively use your strength in all ranges of motion. This is referred to as Mobility, the balance of strength and flexibility through the entire range of motion of the muscle and/or joint.
Sport Specific Skill Related Components
The ability to perform actions or cover distance quickly. This skill based component is specific to your sport and is not an indicator of overall fitness. Focus on increasing speed in particular areas to excel in your sport. EX: Sprinting, Plyometrics, Sled Push.
Power is explosiveness. The combination of strength, flexibility and speed. The ability or capability of your body to produce physical force. Power in your particular sport is related to the force you can create over a distance and/or period of time. EX: Olympic Lifting, Track & Field, Football, Hockey are top power sports for athletes.
Agility is one of the most complex skill based components of fitness. It refers to your ability to minimize the transition time from one movement sequence to another. You must be patient and perseverant if you want to improve your agility. An agility ladder can be an excellent tool to assist you to improve your agility and speed. EX: Quick lateral movements in any sport to beat a defender such as Basketball, Football, Soccer or Hockey.
Body and spacial awareness. Balance is an important fitness component that refers to your ability to control the placement of your body’s center of gravity about its support base. Core strength plays an important role to improve your balance. So, working on core strength exercises can improve your balance. Balance becomes extremely important under fatigue, when you need your body to perform at it’s best! Whether you are running, biking, playing a team sport or in CrossFit Balance is crucial to your success as an athlete.
Coordination is a fitness component that refers to your ability to combine and execute several distinct movement patterns balancing with a singular activity. Coordination is sport specific, whether it is hitting/catching a baseball, dribbling a basketball or soccer ball or snatching a barbell from the floor to overhead. You need to combine different movement patterns with a single activity. As it is a skill-based component of fitness, you must practice the basics a lot to improve your coordination.
Accuracy is another fitness component that is purely skill based. It refers to your ability to control the movement in a fixed direction and at a fixed intensity. Accuracy is very important for sports such as gymnastics, football, baseball, volleyball, basketball, weightlifting, etc. There is no alternative of practice to improve your accuracy. The more you practice, the more accuracy you achieve.
How to Prioritize:
Prioritize your Fitness and the results will follow in a massive way. The above components have been arranged according to their importance in determining the fitness of your body. You might lack accuracy, and you can still be a fit person, but you are not a fit person if you lack cardiovascular endurance, muscular endurance, strength or flexibility.
Training for a massive goal and hit a plateau? Go back to the basics. Build your engine. Build your strength. Improve your flexibility. Than begin to specialize in your particular area of focus.