What are the 10 types of physical fitness?

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10 Components of Physical Fitness

Fitness is not defined simply by strength and conditioning. In fact, there are 8 other components that encompass the characteristics of physical fitness. You are only as fit as your competency in each of these ten skills:

Cardiovascular / Respiratory Endurance – The ability of body systems to gather, process, and deliver oxygen.

Stamina – The ability of body systems to process, deliver, store, and utilize energy.

Strength – The ability of a muscular unit, or combination of muscular units, to apply force.

Flexibility – The ability to maximize the range of motion at a given joint.

Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

Speed – The ability to minimize the time cycle of a repeated movement.

Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

Agility – The ability to minimize transition time from one movement pattern to another.

Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.

Accuracy – The ability to control movement in a given direction or at a given intensity.

At CrossFit Southie we are constantly working toward achieving all 10 of the components which will create a more fit, well balanced individual. Our program is designed to touch on all of the physical skills each week so do not avoid the workouts/movements you are not good at. Take a long hard look at this list and if you are lacking in any areas, work hard to bring them up and your overall fitness will reap the benefits.

Warm-up Partner Up 2 Rounds P1: Row 250m P2: AMRAP Burpees

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Physical fitness basically refers to that condition of the body wherein an individual is able to carry out his lifestyle activities with greater ease while being immune to potential health issues and emergency situations. This can be totally determined by these established metrics which are described below accordingly.

1. Body composition

This basically refers to the relative level of muscle, fat, bones, and other vital elements of the body. Measured using skin fold measuring calipers, DEXA, etc, it plays a highly significant role in determining the strength to weight ratio for better performance levels of the body in the day to day activities.

2. Cardiovascular fitness levels

This particularly refers to the potential of the respiratory and the circulatory systems to send oxygen levels to the body parts when under physical activity. Measured using the VO2 MAX test, this is highly important in determining the lung capacity of the individual.

3. Flexibility

This refers to the degree of motion variation, especially in the joints. Though flexibility cannot be measured superficially, stretches help one find out, how well a particular joint imbibes flexibility. It is one influencing factor that determines how well the other body functions are coordinated to the best of perfection.

4. Speed

This highlights the ability of the body to perform a particular task within a short duration of time. It is measured in various sports and activities like running, swimming, etc., and has quite a significant role to play when it comes to determining how well a person can coordinate under stress.

5. Power

This particular aspect is basically attributed to the muscular units applying the maximum force to any particular object. Characterized by speed and strength, power almost always determines the kind of motion you possess during any sports or activity.

6. Coordination

Highly definitive of motor controls, coordination serves as the contributing factor for establishing movement skills. Coordination can be highly essential to keep the easy movement of the various body parts for a perfectly controlled activity.

7. Balance

Balance refers to the act of stabilizing in a neutral position, irrespective of the state the person’s body is in. Tests for the same can be dynamic or static based upon the resistance power of the body against change factors can be measured.

8. Agility

Agility refers to the quick movements of the person, with respect to the time and space factors. Agility plays a very important role in determining the speed of decisions taken and also the brisk personality of the corresponding individual.

9. Muscular fitness

This basically refers to the endurance levels of the various muscles to the subliminal resistance activities of the body. A better muscular fitness level provides for a more energetic behavior on the part of the individual.

10. Strength

Strength primarily refers to the ability to exert substantial force on the body. Strength levels are highly metric to the bone mass and definitive training is done to achieve greater strength levels on the whole.

The functionality of your fitness isn’t determined by a single exercise or skill. Instead, it’s made up of several physical skills – ten to be exact.

These ten general physical skills come together to prepare you for almost any physical activity. Working on the following skills provides you with a level of fitness that is well-balanced and avoids specializing.

1. Endurance

Endurance is your body’s ability to take up, process and deliver oxygen to your working muscles. You increase endurance by performing aerobic exercise at a moderate intensity.

Example: Run or Bike for ~30 minutes at a moderate intensity (~75-80% of max effort)

2. Stamina

Stamina is like endurance but with a twist. It’s your body’s ability to process and deliver energy so that you can repeatedly perform a movement at a high intensity.

Example: Alternating Running with Kettlebell Swings

3. Strength

Simply put, strength is the application of force. Rather than trying to work at a lower intensity for a long period of time, building strength is all about lifting heavy loads for a short period of time.

Example: Front Squat at 80% of your 1RM

4. Flexibility

Your flexibility is determined by the range of motion of a particular joint. Improving your flexibility will increase your range of motion. Static stretching, where you’re holding a stretch for 20-30 seconds, is the most popular way to work on flexibility. But you can work on this skill through more dynamic movements, as well.

Example: Samson Lunges, Perfect Stretch, Bodyweight Squat

5. Power

Power is strength with speed added as a variable. It’s your ability to apply maximum force in minimum time. Any explosive movement has a power component and will work on improving this skill.

Example: Olympic Lifts

6. Speed

Speed is pretty straightforward; this skill is all about moving as fast as possible.

Example: 100 or 200-meter Sprint Intervals

7. Coordination

Coordination is your ability to take separate patterns of movement and “coordinate” them into one mega-movement.

Example: Muscle-Ups

8. Agility

Agility is your ability to transition quickly from one movement to another. The more agile you are, the faster you can change directions (horizontally, vertically, or laterally).

Example: Burpee Box Jumps or Burpees over a Barbell

9. Balance

Balance is how well you’re able to control your body’s center of gravity while supported on some type of base.

Example: Pistol Squats or Walking Lunges

10. Accuracy

Accuracy is a skill all about controlling your movements in a given direction and at a particular intensity. You practice this skill by either moving your body or an external object (like a medicine ball) into a planned and specific spatial arrangement.

Example: Snatch, Clean, or Wall Balls

Are you interested in making classes at Rhapsody Fitness part of your workout routine? To learn more about Rhapsody Fitness in Charleston and our range of programs, get in touch with Team Rhapsody today.