In this article, I discuss health related components of fitness. The five components of fitness contribute to physical health and help guide the process of staying fit. You already know that making physical activity a priority can bring benefits. The trick is to understand what health-related fitness is and how to achieve it.
The five components of fitness are the blueprint for the American College of Sports Medicine (ACSM) physical activity guidelines and serve as a helpful tool for organizing and implementing a balanced workout routine.1 Creating a fitness plan that incorporates these components can help you get the most health benefits.
The Centers for Disease Control and Prevention (CDC) links regular physical activity to a reduced risk of heart disease, type 2 diabetes, some cancers, improved bone health, improved mental health, and improved quality of life as you age.2 Learn more about health-related fitness.
Cardiovascular endurance
Cardiac endurance (cardiovascular endurance or aerobic fitness) refers to your body's ability to efficiently and effectively take in oxygen and deliver it to your body's tissues through the heart, lungs, arteries, blood vessels, and veins.3 By participating in health-related fitness activities that challenge your heart and lungs, you can:
- Maintain or improve the efficient delivery and uptake of oxygen to your body's systems
- Enhance cellular metabolism
- Ease the physical challenges of everyday life
Because heart disease accounts for roughly 630,000 deaths in the United States each year, starting a health-related fitness program that enhances cardiovascular wellness is particularly important.4 Running, walking, cycling, swimming, dancing, circuit training, and boxing are a few workouts that can benefit heart health.
The key, of course, is consistency. It may sound like a lot, but 150 minutes breaks down to just 20 to 30 minutes of exercise daily, five to seven days a week.
Muscular Endurance
Muscular endurance is one of two factors that contribute to overall muscular health (muscular strength is the other). Think of muscular endurance as the ability of a specific muscle group to continuously contract against a given resistance.
Long-distance cycling is a clear example. To cycle long distances, often on steep slopes, cyclists need to build fatigue-resistant muscles in their legs and glutes. These are evidence of a high level of muscular endurance.
Similarly, holding a plank is another example of muscular endurance using isometric exercises to develop core strength. The longer you can contract your abs and hold your body in a stable position, the greater your endurance through your hips, abs, and shoulders.5
The amount of focus you place on muscular endurance should be directly related to your health or fitness goals. It's important to realize that muscular endurance is muscle group-specific.
This means that you can develop high levels of endurance in some muscle groups (like cyclists building endurance in their legs), but you need to achieve the same levels in other muscle groups depending on your needs
Best Exercises for Core Strength
For general health, talk to a healthcare provider to determine what's best for you based on your medical history and current fitness level. Everyone's needs and goals are different, so do what's right for you. Some people may want to develop enough endurance to carry groceries from the car to your house. Low-intensity weightlifting or strength-training workouts will help you build that endurance.
For Fitness-Related Goals
Let's say you want to be an endurance athlete who is able to compete in sports that require continuous muscle contraction, such as obstacle course running, CrossFit, or cycling. In that case, you’ll need a higher level of muscular endurance. You may need to focus more on training methods that use high-repetition strength training and sport-specific activities to develop into a better athlete. 6
Muscular Strength
While muscular endurance refers to how fatigue-resistant a particular muscle group is, muscular strength refers to the amount of force a particular muscle group can produce in a single, all-out effort. In strength-training terms, this is your one-rep max. 7
Like muscular endurance, muscular strength is muscle group-specific. In other words, you might have strong glutes but relatively weak deltoids; or strong pectoral muscles but relatively weak hamstrings.
Consider Your Health-Related Fitness Goals
Your health-related fitness goals, physical abilities, and limitations determine your training. Keep in mind that everyone is different and will therefore have different goals.
For example, some people may want to be strong enough to lift heavy boxes or stand up from a chair easily.8 In this case, increasing muscular strength can be a byproduct of a workout routine that focuses on developing muscular endurance.
However, if you want to increase muscle mass or be able to lift heavier weights in the gym, focus your training regimen on lifting heavier weights.
It's possible to improve muscular strength and endurance at the same time. You can do this in conjunction with cardiovascular training. For instance, circuit-training routines that combine strength exercises and cardio into a single training routine can make your health-related fitness program more efficient.
Flexibility
Flexibility refers to the range of motion around a given joint without pain.10 Like muscular strength and endurance, flexibility is joint-specific. For instance, you may have very flexible shoulders but tight and inflexible hamstrings or hips.
Flexibility is essential at any age. It plays a role in unhindered movement and can affect your balance, coordination, and agility. Maintaining a full range of motion through your major joints can reduce the likelihood of injury and enhance athletic performance.11
As you get older, the importance of flexibility becomes even more apparent. While completely stopping the aging process isn't possible, protecting your joints and maintaining mobility can help keep you spry well into your later years.
How to Increase Your Flexibility
There are simple ways you can work flexibility exercises into your health-related fitness regimen:
- Static stretching, where you hold a stretch for 10 to 30 seconds at a time
- Workouts that take you through dynamic stretching exercises, such as barre, yoga, tai chi, or Pilates
- Active stretching, such as lifting your leg and holding it uses the contraction of the opposing muscle
- Passive stretching also called relaxed stretching, is where you assume a stretch position and hold it with the assistance of another part of your body, a partner, or an apparatus, like a strap.
- Isometric stretching, a type of static stretching, uses resistance to alternate between relaxing and contracting the muscle.
Body Composition
Body composition, or your body's fat mass ratio to fat-free mass, is the final component of health-related fitness. Because fat mass can be associated with adverse health outcomes, such as heart disease and type 2 diabetes, attaining and maintaining the right body composition for your unique situation is the goal of most exercise routines.13 A healthcare provider can advise you on what is right for you and your situation.
Measuring Body Composition
To see improvements in body composition, you need to know your starting point. Weighing yourself on a scale is not recommended, as weight alone doesn't tell you the makeup of your internal tissues.13 Some methods of measuring body composition are more accessible than others.
Health-Related Components of Fitness FAQ
1. What are the health-related components of fitness?
The five primary health-related components of fitness are:
- Cardiorespiratory Endurance: The ability of the heart, lungs, and blood vessels to supply oxygen efficiently during sustained physical activity.
- Muscular Strength: The maximum amount of force a muscle or muscle group can exert in a single effort.
- Muscular Endurance: The ability of a muscle or group of muscles to sustain repeated contractions or maintain a static contraction over time.
- Flexibility: The range of motion available at a joint or group of joints.
- Body Composition: The ratio of fat to lean tissue (muscles, bones, organs, etc.) in the body.
2. Why are these components important?
They are essential for overall health and well-being, helping to:
- Prevent chronic diseases such as heart disease, diabetes, and obesity.
- Improve physical performance in daily tasks and sports.
- Enhance mental health by reducing stress, anxiety, and depression.
- Maintain independence and mobility as you age.
3. How can I improve cardiorespiratory endurance?
Engage in aerobic activities such as:
- Running, cycling, swimming, or brisk walking.
- Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, as recommended by health guidelines.
4. What exercises are best for muscular strength?
Focus on resistance training, such as:
- Weightlifting (e.g., bench press, squats, deadlifts).
- Bodyweight exercises (e.g., push-ups, pull-ups).
- Resistance bands or machines.
- Perform 2-3 strength-training sessions per week, targeting all major muscle groups.
5. How can I build muscular endurance?
Perform activities involving lighter resistance but higher repetitions, such as:
- Circuit training.
- Bodyweight exercises (e.g., planks, lunges).
- Activities like rowing, cycling, or swimming for longer durations.
6. What are the best ways to improve flexibility?
- Stretch regularly with static or dynamic stretches.
- Practice yoga, pilates, or tai chi.
- Warm up before physical activity and cool down afterward.
7. How can I improve body composition?
- Combine regular physical activity (aerobic and resistance training) with a balanced, nutritious diet.
- Focus on creating a sustainable calorie deficit for fat loss while preserving lean muscle mass.
- Incorporate whole foods, lean proteins, healthy fats, and complex carbohydrates into your diet.
8. How do I assess my fitness level in these components?
- Cardiorespiratory Endurance: Perform a VO2 max test, step test, or timed run (e.g., a 1.5-mile run).
- Muscular Strength: Test 1-rep max (1RM) or perform max repetitions of a weighted exercise.
- Muscular Endurance: Count repetitions of exercises like push-ups or sit-ups within a minute.
- Flexibility: Use the sit-and-reach test or assess joint-specific range of motion.
- Body Composition: Measure body fat percentage with calipers, bioelectrical impedance, or DEXA scans.
9. How do these components differ from skill-related fitness?
Health-related fitness focuses on improving overall health and reducing the risk of chronic disease, while skill-related fitness emphasizes athletic performance and includes components like agility, balance, coordination, power, reaction time, and speed.
10. Can I focus on one component and neglect the others?
It’s best to aim for a balanced approach, as all five components work together to support health and functional fitness. Neglecting one area could lead to imbalances, reduced performance, or an increased risk of injury.
Introduction to Health-Related Components of Fitness
Health-related components of fitness are the foundation for a healthy and active lifestyle. These components focus on physical abilities that improve overall health, prevent chronic diseases, and enhance quality of life. Unlike skill-related fitness, which emphasizes athletic performance, health-related fitness aims to ensure that the body functions efficiently in everyday activities and over the long term.
The five key components—cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition—serve as benchmarks for assessing and improving physical well-being. By addressing each of these areas, individuals can build a balanced fitness routine that supports both physical and mental health.