Good Physical Condition
Buen Estado Fisico
STRENGTH (Fuerza) - extent muscles can exert force by contracting against resistance
(holding or restraining an object or person – weight lifting)
POWER (Capacidad) - ability to exert maximum muscular contraction instantly explosive
burst of movements - 2 components of power = strength + speed. (Jumping or sprint start)
AGILITY (Agilidad) - ability to perform series explosive power movements in rapid succession
in opposing directions (Zigzag running or cutting movements)
BALANCE (Equilibrio) - ability to control body's position - stationary (handstand) or
moving (skating, skiing, surfing, cycling, gymnastics)
FLEXIBILITY (Flexibilidad) - ability extended range of motion (leg split, yoga)
CARDIOVASCULAR ENDURANCE (Cardiorespiratorio Resistencia) - heart's
ability to deliver blood to working muscles and their ability to use it (walking, running, cycling or playing long
distances or durations)
MUSCULAR ENDURANCE (Musculoso Resistencia)) - muscle's ability to perform
maximum contraction time after time (continuous explosive rebounding basketball game or goal tending in
game play)
CO-ORDINATION (Coordinación)- ability to integrate the above listed components
so that effective movements are achieved (dance, team sports eye-hand/foot coordination)
SPEED (Rapido) quickness of movement (running, swimming, cycling, skating racing)
Components of Physical Fitness
AGILITY (Agilidad)Ability to work through complex motor patterns
Change Directions Quickly
BALANCE (Equilibrio)
Ability to maintain position & equilibrium in stationary position
Stand still without falling
CARDIOVASCULAR ENDURANCE (Cardiorespiratorio Resistencia)
Ability to sustain vigorous workouts
To move for longer periods of time
CO-ORDINATION (Coordinación)
Ability to integrate muscles & senses
Eye-Hand & Eye-Foot Striking
FLEXIBILITY (Flexibilidad)
Range of motion in joints & muscles
Stretch Bend Reach
MUSCULAR ENDURANCE (Musculoso Resistencia)
Ability to work muscles for long periods without fatigue
Work muscles for long time without getting tired
POWER (Capacidad)
Combining strength & speed
Strength + speed
SPEED (Rapido )
Ability to cover designated distance quickly
How fast can move
STRENGTH (Fuerza)
Amount of work muscle can perform
How string muscle is
Total Fitness
The World Health Organization (WHO) defined health in its constitution of 1948 as "a state of complete
physical, mental, and social well-being and not merely the absence of disease or infirmity".
Fitness is the ability to meet the demands of a physical task.
The Components of Fitness can be classified in four main components: strength, speed, stamina and flexibility. However,
exercise scientists have identified nine components that comprise the definition of fitness (Tancred 1995)
Physical Fitness refers to the capacity of an athlete to meet the varied physical demands of their sport without reducing the
athlete to a fatigued state. The components of physical fitness are (Davis 2000) ]
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Body Composition
Endurance
Flexibility
Strength
Speed
Motor Fitness refers to the ability of an athlete to perform successfully at their sport. The components of motor fitness are
(Davis 2000)
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Agility
Balance
Co-ordination
Power (speed & strength)
Reaction Time
Conditioning Exercises
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General core stability exercises
General all round body conditioning exercises using dumbbells
General conditioning exercises for the upper body
General and specific leg conditioning exercises
Specific exercises to develop lower leg strength and foot speed
Tests for fitness components
Fitness Component
Recognized Test
Agility
Illinois Agility Test
Balance
Standing Stork Test
Body Composition
Skinfold measures
Cardiovascular Endurance
Multistage Fitness Test
Flexibility
Sit & Reach test
Muscular Endurance
NCF Abdominal Conditioning Test
Power
Standing Long Jump or Vertical Jump
Speed
30 metre Sprint
Strength
Handgrip Dynamometer
Referenced Material
1. TANCRED, B. (1995) Key Methods of Sports Conditioning. Athletics Coach, 29 (2), p. 19
2. DAVIS, B. et al. (2000) Training for physical fitness. In: DAVIS, B. et al. Physical Education and the
study of sport. Spain: Harcourt Publishers, p.121-122
Improving Individual Components
If you're weak in cardiovascular endurance, you'll need aerobic conditioning in the form of jogging, swimming,
cycling or even sports. Strength training exercises can help improve muscular strength; a strength training
exercise that uses low weight and high reps can help improve muscular endurance.
Yoga and Pilates can help improve overall flexibility. Following good exercise practices can also help; warm up
and stretch before your workouts, then cool down and stretch after to keep your muscles from shortening.
Flexibility often improves rapidly with practice. The more you exercise, the lower your body mass index should
become as you lose weight.