PHE · Topic 7.1
Components of Fitness
Physical fitness is made up of different components that work together to support your health and performance. Understanding these components helps you plan training, set goals, and live a healthier life.
Two Categories of Fitness
| Category | What It Means | Who Needs It |
|---|---|---|
| Health-related | Components essential for overall health and daily life | Everyone — needed for good health regardless of sport |
| Skill-related | Components that improve sports performance | Athletes — important for specific sports |
PHE · Topic 7.1
Health-Related Fitness Components
These five components are important for everyone’s health, not just athletes. They reduce the risk of disease and help your body function well in daily life.
The 5 Health-Related Components
| Component | Definition | Example Activities |
|---|---|---|
| Cardiovascular endurance | The ability of the heart and lungs to supply oxygen to muscles during sustained activity | Running, swimming, cycling, dancing |
| Muscular strength | The maximum force a muscle can produce in a single effort | Weight training, push-ups, lifting heavy objects |
| Muscular endurance | The ability of a muscle to exert force repeatedly over time without tiring | Sit-ups, plank holds, rowing, long-distance cycling |
| Flexibility | The range of motion around a joint | Yoga, stretching, gymnastics, swimming |
| Body composition | The ratio of fat mass to lean mass (muscle, bone, water) in the body | Maintained through balanced diet and regular exercise |
Critical Rule: Health-related fitness components are different from skill-related components. Health-related = important for everyone’s health; Skill-related = important for sports performance. Don’t mix them up in an exam!
Why Each Component Matters
- Cardiovascular endurance — reduces the risk of heart disease, helps you stay active for longer without getting tired
- Muscular strength — supports posture, protects joints, helps with everyday tasks like carrying bags
- Muscular endurance — allows you to perform repeated movements without tiring, important for sustained activities
- Flexibility — prevents injury, improves posture, makes everyday movements easier and more comfortable
- Body composition — a healthy ratio supports energy levels, organ function, and overall wellbeing
PHE · Topic 7.1
Skill-Related Fitness Components
Skill-related components are important for performing well in specific sports. They are not directly linked to general health but are essential for athletic performance.
The 6 Skill-Related Components
| Component | Definition | Sport Example |
|---|---|---|
| Speed | The ability to move quickly from one point to another | 100m sprint, swimming races |
| Agility | The ability to change direction quickly and accurately | Football dribbling, tennis |
| Coordination | The ability to use two or more body parts together smoothly | Catching a ball, dribbling in basketball |
| Balance | The ability to maintain a stable body position | Gymnastics, surfing, martial arts |
| Power | The combination of speed and strength in one explosive movement | Long jump, throwing a javelin, volleyball spike |
| Reaction time | The time taken to respond to a stimulus | Sprinter reacting to the starting gun, goalkeeper saving a shot |
Key Difference
Power = Strength × Speed. It is not the same as just being strong. A weightlifter has muscular strength; a long jumper needs power because they must be both strong AND fast in the same moment.
PHE · Topic 7.1
Body Composition & Nutrition
Body composition is affected by what you eat and how much you move. Good nutrition provides the fuel your body needs for energy, growth, and repair.
The 3 Macronutrients
| Macronutrient | Function | Food Sources |
|---|---|---|
| Carbohydrates | The body’s primary energy source — fuel for muscles and the brain | Bread, pasta, rice, potatoes, fruit |
| Proteins | Growth and repair of muscles, skin, hair, and organs | Meat, fish, eggs, beans, nuts, dairy |
| Fats | Energy storage, insulation, and protection of organs | Butter, oils, avocado, cheese, nuts |
Other Important Nutrients
- Vitamins — needed in small amounts for specific body functions (e.g., Vitamin C for the immune system)
- Minerals — support bones, teeth, and body processes (e.g., calcium for strong bones, iron for blood)
- Water — essential for hydration, temperature regulation, and transporting nutrients around the body
- Fibre — supports healthy digestion (found in vegetables, whole grains, and fruit)
Balanced Diet
A balanced diet includes the right proportions of all food groups. No single food provides everything your body needs. Eating a variety of foods from different groups ensures you get all the necessary nutrients for health, growth, and energy.
PHE · Topic 7.1
Fundamental Movement Skills
Fundamental movement skills (FMS) are the basic building blocks of physical activity. Mastering them allows you to participate confidently in a wide range of sports and activities.
Three Categories of Movement Skills
| Category | What It Involves | Examples |
|---|---|---|
| Locomotor | Moving the body from one place to another | Running, hopping, skipping, jumping, galloping |
| Stability / Balance | Maintaining control of the body’s position | Balancing, bending, twisting, landing, dodging |
| Object control | Manipulating objects with hands or feet | Throwing, catching, kicking, striking, dribbling |
Why FMS Matter
- They are the foundation for all sports and physical activities
- Good FMS increase confidence in physical activity
- Students who master FMS are more likely to stay active throughout life
- They develop through practice and repetition, not just natural talent
PHE · Topic 7.1
Warm-Up & Cool-Down
Every physical activity session should begin with a warm-up and end with a cool-down. These are essential for safety and performance.
Warm-Up
| Phase | What to Do | Why |
|---|---|---|
| 1. Pulse raiser | Light jogging, skipping, or marching | Gradually increases heart rate and blood flow to muscles |
| 2. Dynamic stretching | Leg swings, arm circles, lunges with rotation | Loosens joints and prepares muscles for movement |
| 3. Sport-specific drills | Practise movements related to the activity | Prepares the body and mind for the specific activity ahead |
Cool-Down
| Phase | What to Do | Why |
|---|---|---|
| 1. Light activity | Slow jogging or walking | Gradually lowers heart rate back to resting level |
| 2. Static stretching | Hold stretches for 15–30 seconds per muscle group | Improves flexibility and reduces muscle soreness |
Key Difference: Dynamic stretching (moving stretches) is used in warm-ups. Static stretching (holding still) is used in cool-downs. Using static stretches before exercise on cold muscles can actually increase injury risk.
PHE · Topic 7.1
Practice Q&A
IDENTIFYIdentify two health-related components of fitness and explain why they are important.
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Model Answer
Cardiovascular endurance is important because it allows the heart and lungs to deliver oxygen efficiently during sustained activities like running or swimming. A high level reduces the risk of heart disease. Flexibility is important because it maintains the range of motion in joints, reduces the risk of injury, and improves posture and movement quality in daily life.
EXPLAINExplain the difference between muscular strength and muscular endurance.
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Model Answer
Muscular strength is the maximum force a muscle can produce in a single effort — like lifting the heaviest weight you can one time. Muscular endurance is the ability of a muscle to exert force repeatedly over time without tiring — like doing 50 sit-ups or holding a plank for two minutes. Strength is about maximum power; endurance is about lasting effort.
DESCRIBEDescribe what a proper warm-up should include and explain why it is important.
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Model Answer
A warm-up should include three phases: a pulse raiser (light jogging to increase heart rate), dynamic stretching (moving stretches like leg swings to loosen joints), and sport-specific drills (practising movements for the activity). Warming up is important because it gradually prepares the body for exercise, increases blood flow to muscles, and reduces the risk of injury such as strains and sprains.
EXPLAINExplain why carbohydrates are considered the body’s primary energy source.
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Model Answer
Carbohydrates are the body’s preferred and most efficient fuel. When you eat carbohydrates, they are broken down into glucose, which is used by cells — especially muscle cells and the brain — for energy. During physical activity, the body uses carbohydrates first because they can be converted to energy quickly. Without enough carbohydrates, you feel tired and your performance drops.
PHE · Review
Flashcard Review
What is the difference between muscular strength and muscular endurance?
Strength = maximum force in one effort; Endurance = ability to exert force repeatedly over time
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Name the three macronutrients.
Carbohydrates, Proteins, Fats
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What does cardiovascular endurance measure?
The ability of the heart and lungs to supply oxygen to muscles during sustained physical activity
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What is flexibility?
The range of motion around a joint
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Name the 5 health-related fitness components.
Cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition
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Name three skill-related fitness components.
Speed, agility, coordination, balance, power, reaction time (any three)
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What is the formula for power?
Power = Strength x Speed — it combines maximum force with quickness in one explosive movement
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What are the three phases of a warm-up?
1) Pulse raiser, 2) Dynamic stretching, 3) Sport-specific drills
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What is the difference between dynamic and static stretching?
Dynamic = moving stretches (warm-up); Static = holding a stretch still for 15–30 seconds (cool-down)
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What is body composition?
The ratio of fat mass to lean mass (muscle, bone, water) in the body
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Which macronutrient is the body’s primary energy source?
Carbohydrates — they are broken down into glucose which fuels muscles and the brain
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What is the function of protein?
Growth and repair of muscles, skin, hair, and organs
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Name the three categories of fundamental movement skills.
Locomotor (running, jumping), Stability/Balance (balancing, twisting), Object control (throwing, catching)
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Why is a cool-down important after exercise?
Gradually lowers heart rate, reduces muscle soreness, and improves flexibility through static stretching
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What is agility?
The ability to change direction quickly and accurately while maintaining control
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PHE · Practice Test
Practice Test
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