The components of fitness – definitions, examples and tests

Cardiovascular endurance/stamina

Definition: The ability of the heart, lungs and blood to transport oxygen during sustained exercise. Our heart and lungs are able to cope with activity for relatively long periods of time without getting tired.

Examples: Cardiovascular endurance is particularly important in distance running, triathlon, playing a whole football or netball match without tiring.

Test 1: Multistage fitness test

20 m shuttles are run in time with the pre-set beeps. Each minute, the time between the beeps gets shorter, so running speed has to increase. When the runner can no longer keep up with the beeps, they stop and their final level is recorded and compared with the published tables.

Test 2: Cooper 12 minute run

The total distance run or walk round a marked area in 12 minutes is recorded and compared with the published tables.

Muscular endurance

Definition: The ability to use voluntary (skeletal) muscles repeatedly without tiring.

Examples: A rower repeatedly pulling their oar against the water to propel the boat towards the line; a cyclist's leg muscles turning the pedals; in the gym, completing 40 sit-ups.

Test 1: National Coaching Foundation abdominal curl test

This test measures the muscular endurance of the abdominal muscles. As many correct abdominal curls (sit-ups) as possible are performed in 30 seconds. The score is recorded and compared with the published tables.

Test 2: Press-up test

This test measures the muscular endurance of the chest and shoulder muscles. As many press-ups as possible are performed in 30 seconds or one minute. The score is recorded and compared with previous scores or other scores on the internet.

Speed

Definition: The ability to move all or part of the body as quickly as possible.

Examples: Speed is important in sprinting, speed skating, sprint cycling and sports such as tennis when a player has to move forward quickly from the baseline to reach a drop shot close to the net.

Test: 30 m sprint test

Run as fast as possible for 30 m from a standing or rolling start.…