Components of Fitness

Most experts split physical fitness into four categories:

Important note: Sam emphasizes functional fitness. Functional Fitness trains your muscles to work together (often multi-muscle, multi-joint exercises) to prepare you for your sports, work and the activities of your daily life.

Cardiovascular Fitness
the ability of your heart, lungs & vascular system (blood vessels) to deliver oxygen-rich blood to working muscles during physical activity; your body’s ability to use oxygen as fuel
Aerobic activities (keep your heart rate elevated for a sustained length of time)

Examples: walking, running, swimming, biking, hiking, stair climbing, jumping rope, dancing

Activities don't have to be strenuous to improve your cardiovascular fitness. Start slowly with an activity you enjoy, and gradually work up to a more intense pace.

Muscular Strength
the amount of force a muscle or muscle group can exert against resistance
Lifting high resistance/weight with low repetitions

Examples:  squat, shoulder press, bent-over row, bench press, bicep curl, tricep extension

Muscular Endurance
the ability of a muscle or muscle group to repeat a movement many times or to hold a particular position over a period of time
​
Lifting low resistance/weights with high repetitions and/or engaging in cardiovascular activities that work muscles for an extended period of time

Examples: body weight exercises like push-ups, pull-ups, lunges and planks as well as cardiorespiratory activities 

Flexibility
the range of movement (mobility) possible at your joints
Activities that promote range of motion, lengthen your muscles & stretch your connective tissue


Examples:  static or dynamic stretching, tai chi, yoga, myofascial release
While not a type of fitness, body composition does play a role in fitness and overall health.

Body Composition
the amount of fat in your body compared to the amount of your lean mass (lean mass is muscles, bones, organs, water, etc.)
Influenced by a multitude of factors including diet, sleep, stress, exercise, and even the timing of meals.
​Two important notes on body composition:
  1. You can't exercise yourself into a better body composition. Nutrition, sleep and other lifestyle factors all play critical roles in determining body composition, body weight and health.
  2. Where excess body fat is located dictates risk factors. For example, excess fat in the abdomen increases the chances of diabetes, heart attacks and other conditions.