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Introduction to Exercise Science for Fitness Professionals: Components of Health-Related Fitness

Introduction to Exercise Science for Fitness Professionals
Components of Health-Related Fitness
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table of contents
  1. Cover
  2. Title Page
  3. Copyright
  4. Table Of Contents
  5. Attribution and OER Revision Statement
  6. Chapter 1: Body Systems Review
    1. The Cardiovascular System
    2. The Nervous System
    3. Reflexes
    4. The Skeletal System
    5. Divisions of the Skeletal System
    6. Skeletal Muscle
    7. Divisions of the Skeletal Muscles
    8. Describing Motion and Movements
    9. Identify Anatomical Locations
  7. Chapter 2: Biomechanics and Human Movement
    1. The Basics of Biomechanics
    2. Inertia and Momentum
    3. Force
    4. Doing Work
    5. Body Levers
    6. Nervous System Control of Muscle Tension
    7. Muscle Tissue and Motion
  8. Chapter 3: Exercise Metabolism
    1. Introduction to Bioenergetics and Metabolism
    2. Overview of Metabolic Reactions
    3. Metabolic States of the Body
    4. The Cardiorespiratory System and Energy Production
    5. ATP in Living Systems
    6. Types of Muscle Fibers
    7. Exercise and Muscle Performance
    8. Nutrition, Performance, and Recovery
    9. Carbohydrate Metabolism
    10. Protein Metabolism
    11. Lipid Metabolism
  9. Chapter 4: Fitness Principles
    1. What are Physical Activity and Exercise?
    2. The Physical Activity Guidelines for Americans
    3. Components of Health-Related Fitness
    4. Principles of Adaptation and Stress
    5. FITT Principle
    6. Rest, Recovery, and Periodization
    7. Reversibility
    8. Training Volume
    9. Individual Differences
    10. Creating a Successful Fitness Plan
    11. Additional Safety Concerns
    12. Test Your Knowledge
  10. Chapter 5: Flexibility Training Principles
    1. What is Flexibility?
    2. Benefits of Flexibility and Stretching
    3. Improving Range of Motion
    4. Improving Flexibility
    5. Creating an Effective Stretching Program
    6. Assessing Your Flexibility
    7. Test Your Knowledge
  11. Chapter 6: Cardiorespiratory Training Principles
    1. What are the Cardiovascular and Respiratory Systems?
    2. Introduction: The Cardiovascular System
    3. Introduction: The Respiratory System
    4. The Process of Breathing and Respiratory Function
    5. Modifications to Breathing
    6. Changes in the CR System
    7. Measuring Heart Rate
    8. Measuring Intensity
    9. Cardiorespiratory Fitness Assessment
    10. Test Your Knowledge
  12. Chapter 7: Core and Balance Training Principles
    1. Lumbar Spine
    2. Abdomen
    3. The Pelvic Girdle
    4. Creating Movement at the Hip
    5. Balance
    6. Center of Gravity
    7. Supporting the Body
    8. Friction in Joints
    9. Human Stability
    10. Guidelines for Core and Balance Training
  13. Chapter 8: Plyometrics, Speed, Agility, and Quickness Training Principles
    1. Plyometric Exercises
    2. Variables of Plyometric Training
    3. Progressing a Plyometric Program
    4. Speed, Agility, and Quickness
    5. Speed
    6. Agility
    7. Quickness
  14. Chapter 9: Resistance Training Principles
    1. Resistance Exercise Programming
    2. Exercise Order
    3. Types of Resistance Training
    4. Basics of Form during Resistance Training
    5. Resistance Training Systems
    6. Resistance Training Conclusion
    7. Test Your Knowledge
  15. References
  16. Glossary
  17. MARC Record

30

Components of Health-Related Fitness

Dawn Markell; Diane Peterson; and Amanda Shelton

In order to carry out daily activities without being physically overwhelmed, a minimal level of fitness is required. To perform daily activities without fatigue, it is necessary to maintain health in five areas: cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition. These five areas are called the health-related components of fitness. Development of these areas will improve your quality of life, reduce your risk of chronic disease, and optimize your health and well-being. Each of these 5 areas will be explored in depth at a later time. Below is a brief description of each.

1. Cardiorespiratory endurance is the ability to carry out prolonged, large muscle, dynamic movements at a moderate to high level of intensity. This relates to your heart’s ability to pump blood and your lungs’ ability to take in oxygen.

2. Muscular strength is the ability of the muscles to exert force over a single or maximal effort.

3. Muscular endurance is the ability to exert a force over a period of time or repetitions.

4. Flexibility is the ability to move your joints through a full range of motion.

5. Body Composition is the relative amount of fat mass to fat-free mass.

As previously stated, these areas are significant in that they influence your quality of life and overall health and wellness.

Skill-Related Components of Fitness

In addition to the 5 health-related components, there are 6 skill-related components that assist in developing optimal fitness: speed, agility, coordination, balance, power, and reaction time. Although important, these areas do not directly affect a person’s health. A person’s ability to perform ladder drills (also known as agility drills) is not related to his/her long term heart health. However, coordination of muscle movements may be helpful in developing muscular strength through resistance training. As such, they may indirectly affect the 5 areas associated with health-related fitness. Skill-related components are more often associated with sports performance and skill development.

  1. Speed is the relationship between time and distance or the rate at which someone can travel over a given distance.
  2. Agility relates to speed but in more-so to change of direction and position of the body while maintaining control throughout the movement.
  3. Coordination involves the efficiency of movements in relation to various aspects of the body working together to create smooth and efficient movement.
  4. Balance is the ability to maintain your body’s position which may occur at rest or in motion.
  5. Power is a type of fitness that connects muscular strength or muscular endurance, two of our health-related components, to speed, one of our other skill-related components by seeing how fast you can exert force over a single or maximal effort or repeatedly over time or repetitions.
  6. Reaction Time refers the ability for someone to act quickly in response to some type of stimuli (auditory, visual, kinesthetic, etc.).

As we look at how we want to develop and facilitate a well-rounded fitness program we will look at how these skill-related components of fitness can be coordinated specifically to different types of training. Often times when developing a training program we will combine various health-related and skill-related components of fitness into a single activity, drill, or programming.


Dawn Markell & Diane Peterson, Health and Fitness for Life. MHCC Library Press. Sept 4, 2019. https://mhcc.pressbooks.pub/hpe295

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Copyright © 2021

                                by Amanda Shelton

            Introduction to Exercise Science for Fitness Professionals by Amanda Shelton is licensed under a Creative Commons Attribution 4.0 International License, except where otherwise noted.
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