The 5 Components of Physical Condition
The 5 Components of Fitness are often used in our school systems, health clubs and fitness centers to assess our fitness level.
The 5 components that make up total fitness are:
- cardiovascular endurance
- Muscle strength
- Muscular endurance
- Flexibility
- Body composition.
Total fitness can be defined by the body's performance in each of the components of overall fitness.
It's not enough to be able to lift your body weight.
You also need to determine how well you are able to run a mile, etc.
Let’s take a closer look at the different components:
Cardiovascular endurance is the ability of the heart and lungs to work together to provide the oxygen and fuel needed by the body during sustained workloads.
Examples include jogging, cycling, and swimming. The Cooper Run is most commonly used to test cardiovascular endurance.
Muscular strength is the amount of force a muscle can produce. For example, bench press, leg press, or bicep curl.
The push up test is most commonly used to test muscular strength.
Muscular endurance is the ability of muscles to perform continuous effort without becoming fatigued. For example, cycling, step machines, and elliptical machines.
The sit-up test is most commonly used to test muscular endurance.
Flexibility is the ability of each joint to move through the full range of motion available for a specific joint.
For example, this involves stretching certain muscles or the ability to perform certain functional movements such as the lunge.
The sit and arm test is most commonly used to test flexibility.
Body composition is the amount of fat mass relative to lean muscle mass, bone, and organs.
It can be measured using underwater weighing, skinfold reading and bioelectrical impedance.
Underwater weighing is considered the gold standard for measuring body fat, but due to the size and cost of the equipment required, very few places are equipped to perform this type of measurement.
What are the 3 types of exercises?
The three main types of exercise are aerobic, anaerobic, and flexibility.
Aerobic exercise is exercise that requires the use of oxygen to fuel the body for exercise. This form of exercise is traditionally considered cardiovascular exercise, such as running on a treadmill or cycling.
Anaerobic exercise is a form of exercise that requires glucose for short, intense workloads. Strength training and sprinting are forms of anaerobic exercise.
Flexibility training is a form of training designed to increase the range of motion of joints and lengthen muscles.
Flexibility training is beneficial for reducing injury risk and improving overall functional movement.
The three main types of exercise are cardiovascular exercise, strength training, and stretching.
All three types of exercise are important for fitness.
Aerobic cardiovascular exercise is repetitive, rhythmic exercise that increases your heart rate and forces you to use more oxygen.
It is often called aerobic exercise, cardiovascular exercise, or “cardio” for short.
Strength (or resistance) training is the process of building and maintaining muscle in the body through the use of progressively heavier weights (or resistance).
It is also called resistance training, weightlifting, toning, and bodybuilding. Strength training is very important for maintaining muscle mass throughout life.
Stretching or lengthening your muscles helps you become more flexible, making certain activities of daily living easier. Additionally, the improved flexibility gained from regular stretching helps prevent injuries when performing everyday movements and especially when exercising.
Stretching also reduces muscle tension, increases circulation and improves posture.
Which sport requires the most physical fitness?
The fittest sports in the world - what do you think?
There are individual athletes in a large number of sports who would be considered extremely fit, regardless of how you define fitness (see information on the world's best athlete).
However, we are interested here in the SPORT which requires the greatest demands in terms of physical condition.
Since fitness is not defined by a single element such as endurance, speed or strength, the fittest sport in the world would be the one that demands the highest overall level across a wide range of factors.
We've compiled a list of the factors for success in sports and ranked the components of fitness for a range of sports to create our list of the fittest sports in the world.
In a similar process, by ranking each of these factors across a range of sports, the profile of each sport can be compared to determine the highest ranked sport in terms of fitness and sport psychology factors.
See also my ranking of the fittest sports using the same method as below. These sports ranking figures are also used to compare sports to each other, with some interesting results so far.
Water polo is your fittest sport
The following ranking is based on your ratings of the key trainable fitness components (aerobic, strength/power, speed, flexibility, and agility) of the success factors, with weighting given more weight to aerobic power, then strength and speed, with less effect from agility and flexibility.
Water polo was rated as the most physically demanding sport overall, based on your ratings.
This table was created in December 2019 - ratings are still ongoing and rankings are therefore subject to change over time. You can also add your own ranking. There are over 50 sports rated, but other sports could do just as well if they were included.
|
Sport Ranking |
||
| 1 | Water polo | 80.3 |
| 2 | Rugby 7s | 79.6 |
| 3 | Football | 79.3 |
| 4 | Ultimate | 79.3 |
| 5 | Martial arts | 79.1 |
| 6 | Boxing | 79.0 |
| 7 | Badminton | 78.5 |
| 8 | Gymnastics | 78.4 |
| 9 | Rugby League | 78.0 |
| 10 | Tennis | 77.5 |
| 11 | Field hockey | 77.4 |
| 12 | Rugby Union | 77.4 |
| 13 | Surf | 76.9 |
| 14 | Swimming (200m freestyle) | 76.4 |
| 15 | Fencing | 76.0 |
| 16 | Squash | 75.8 |
| 17 | Table tennis | 75.8 |
| 18 | Australian Football | 75.8 |
| 19 | Basketball | 74.9 |
| 20 | Struggle | 74.9 |
| 21 | Baseball | 74.5 |
| 22 | Track Cycling | 74.1 |
| 23 | Motocross | 74.0 |
| 24 | Rowing | 73.9 |
| 25 | Ice hockey | 73.5 |
| 26 | Football / Soccer | 73.2 |
| 27 | Handball | 73.1 |
| 28 | Netball | 73.0 |
| 29 | MMA | 72.9 |
| 30 | Volleyball (Beach) | 72.9 |
| 31 | Volleyball (indoor) | 72.7 |
| 32 | Paddle sports | 72.5 |
| 33 | Softball | 72.5 |
| 34 | Veil | 72.4 |
| 35 | Triathlon | 72.3 |
| 36 | Road cycling | 72.2 |
| 37 | Orienteering | 72.0 |
| 378 | Cross | 71.9 |
| 39 | Decathlon | 70.9 |
| 40 | Motor sports | 70.2 |
| 41 | Cricket | 69.9 |
| 42 | Horse riding | 69.1 |
| 43 | Long jump | 68.9 |
| 44 | Diving | 68.6 |
| 45 | Weightlifting | 68.2 |
| 46 | Horse jockey | 68.1 |
| 47 | Cross-country skiing | 67.9 |
| 48 | Rogaining | 67.4 |
| 49 | Archery | 65.5 |
| 50 | Golf | 62.6 |
| 51 | Rifle shooting | 61.5 |
| 52 | Ten Pin Bowling | 60.4 |
| 53 | Ultra Marathon | 59.9 |
| 54 | Lawn bowls | 54.1 |
Why should you exercise?
Exercise: 7 Benefits of Regular Physical Activity
You know exercise is good for you, but do you know how good it is? From boosting your mood to improving your sex life, find out how exercise can improve your life.
Want to feel better, have more energy, and even add years to your life? Just exercise.
The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, gender, or physical ability.
Need convincing to get moving? Check out these seven ways exercise can make you happier and healthier.
1. Exercise controls weight
Exercise can help prevent excessive weight gain or maintain weight loss.
When you do physical activity, you burn calories. The more intense the activity, the more calories you burn.
It's good to go to the gym regularly, but don't worry if you don't have time to exercise every day.
Any activity is better than no activity. To reap the benefits of exercise, simply be more active throughout the day—take the stairs instead of the elevator or step up your household chores. Consistency is key.
2. Exercise fights health problems and diseases
Worried about heart disease? Hoping to prevent high blood pressure?
Regardless of your current weight, physical activity increases levels of high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and reduces triglyceride levels.
This dual action helps maintain blood fluidity, which reduces the risk of cardiovascular disease.
Regular exercise helps prevent or manage many health problems and concerns, including:
- Stroke
- Metabolic syndrome
- High blood pressure
- Type 2 diabetes
- Depression
- Anxiety
- Several types of cancer
- Arthritis
- Falls
It may also help improve cognitive function and reduce the risk of death from all causes.
3. Exercise improves mood
Do you need an emotional boost?
Or do you need to relax after a stressful day?
A workout or brisk walk can help. Physical activity stimulates various brain chemicals that can make you happier, more relaxed, and less anxious.
You may also feel better about yourself and your appearance when you exercise regularly, which can boost your confidence and improve your self-esteem.
4. Exercise boosts energy
Are you exhausted from shopping or household chores?
Regular physical activity can improve your muscle strength and boost your endurance.
Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently.
And when your heart and lung health improves, you have more energy to tackle daily tasks.
5. Exercise promotes better sleep
Having trouble falling asleep?
Regular physical activity can help you fall asleep faster, sleep better, and sleep deeper.
But don't exercise too close to bedtime, or you may be too energetic to fall asleep.
6. Exercise re-energizes your sex life
Do you feel too tired or too out of shape to enjoy physical intimacy?
Regular physical activity can improve energy levels and increase your confidence in your physical appearance, which can boost your sex life.
But that's not all. Regular physical activity can improve arousal in women.
And men who exercise regularly are less likely to have erectile dysfunction problems than men who don't exercise.
7. Exercise can be fun...and social!
Exercise and physical activity can be enjoyable.
They give you the opportunity to relax, enjoy the outdoors, or simply do activities that make you happy.
Physical activity can also help you connect with family or friends in a fun social setting.
So take a dance class, go hiking, or join a soccer team. Find a physical activity you enjoy and do it.
Bored? Try something new, or do something with your friends or family.
The essentials of exercise
Exercise and physical activity are great ways to feel better, improve your health, and have fun.
For most healthy adults, the U.S. Department of Health and Human Services recommends the following exercise guidelines:
Aerobic activity.
Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of moderate and vigorous activity.
Guidelines suggest spreading this exercise throughout the week. For even greater health benefits and to aid in weight loss or maintenance, it is recommended to practice at least 300 minutes per week.
But even small amounts of physical activity are helpful. Being active for short periods throughout the day can have health benefits.
Muscle training.
Do strength training exercises for all major muscle groups at least twice a week.
Try to do only one set of each exercise using a weight or resistance level heavy enough to fatigue your muscles after about 12 to 15 repetitions.
Moderate aerobic exercise includes activities such as brisk walking, biking, swimming, and mowing the lawn.
Vigorous aerobic exercise includes activities such as running, heavy yard work, and aerobic dancing .
Strength training can include using weight machines, your own body weight, heavy bags, resistance tubing or resistance paddles in water, or activities such as rock climbing.
If you want to lose weight, achieve specific fitness goals, or get even more benefits, you may need to increase your moderate aerobic activity even more.
Remember to consult your doctor before starting a new exercise program, especially if you have concerns about your fitness, have not exercised in a long time, or have chronic health problems, such as heart disease, diabetes, or arthritis.
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Did you like this article and it helped you remember what rocked us in our childhood and what shaped our vision of fitness today. Let me know in the comments if you were already aware of these concepts and what is your experience on the subject.
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