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What Is Fitness?

Fitness is a pretty broad term and it is used as a blanket term for someone that looks the part but is the look all you would define as peak fitness?

Fitness comes under differing categories and athletes would be defined by their sporting objectives for their fitness level.

For example, a good fitness level for an endurance runner would be to run at a good pace for a long duration. However a powerlifting athletes good fitness would be to lift heavy weight for a few exercises with strict form.

What Are The Categories For Fitness?

Cardiovascular or Cardiorespiratory Fitness

This refers to the efficiency of the cardiovascular and respiratory systems to supply oxygen and nutrients to the muscles during prolonged physical activity.

Basically your aerobic fitness or being able to do cardio for longer durations!

E.g. runners, endurance based athletes, cyclists, team based sports, individual sports with differing sports requiring more cardiovascular fitness than others.

Muscular Strength

It represents the ability of muscles to exert force against resistance. Strength training exercises, such as weightlifting, contribute to building muscle strength.

The goal here is to be able to lift heavier weight over time or progressive overload. This style of fitness is focused on gaining strength rather than endurance or cardiovascular output.

E.g. power sports, strength based sports and anything that involves the need for strength.

Muscular Endurance

This component measures the ability of muscles to sustain repetitive contractions over an extended period. Activities like cycling or high-repetition weightlifting enhance muscular endurance.

This can include anything with high repetitions under load.

E.g. bodybuilding, cycling, weightlifting with high reps, running, cycling, sports that involve repetitive movements (tennis, golf swings etc)


Flexibility refers to the range of motion available in the joints and muscles. Stretching exercises and activities like yoga promote flexibility.

Increasing your joints and muscles ability to move and have a new range of motion is the main goal for flexibility based fitness.

E.g. gymnastics, dancing and any sports that may require you to get into compromising positions. In football you may need to outstretch your legs when preventing a goal.

Body Composition

Body composition refers to the proportion of fat, muscle, and other tissues in the body. Achieving a healthy body composition involves maintaining a balance between body fat and lean muscle mass.

Sports involved in modifying the way your body looks and the distribution of muscle and fat.

E.g. bodybuilding, pretty straight forward it is a sport that you focus on body composition.

Balance and Coordination

Balance refers to the ability to maintain stability and control during movements, while coordination involves the integration of different body parts to perform tasks smoothly.

E.g. yoga, dancing, gymnastics, where you must be able to control and hold your bodyweight to avoid falling or losing balance


Agility relates to the ability to change direction quickly, with speed and accuracy.

E.g. most sports that involve speed and requirement for intense short bursts changes in intensity


Power combines strength and speed, representing the ability to exert force rapidly, as seen in activities like sprinting or jumping.

E.g. sprinting or high force sports like strongman, powerlifting where there is low reps but high force and intensity.

Reaction Time

Reaction time refers to the speed at which an individual responds to a stimulus, such as catching a ball or avoiding an obstacle.

The ability for you to react quickly on the sporting field either in team or individual sports is critical for peak performance.

E.g. goalkeepers in football must be able to quickly adjust footing and react to shots from opposition when in goals. Basketball athletes must be able to change direction within seconds as the game can quickly move from end to end on the pitch. Reacting quickly in such situations becomes a critical aspect to some athletes if not all.

Mental and Emotional Fitness

Mental and emotional well-being are crucial aspects of overall fitness. These involve cognitive abilities, emotional resilience, stress management, and psychological well-being.

If you have played sport at some point of your life you may remember opposition trying to give you a rough time. Or maybe you could not handle a loss or even a win and this affected your performance in your next match. Having good emotional and mental fitness means being able to block all negatives or positives on your mind and focus on the task on hand.

E.g. losing a grand final may hinder your performance in your coming cup matches for football but being able to block that out means you will push through as if nothing happened. Scoring a goal or point in your sport may spark an energy boost but being able to handle this without going off the rails will allow you to continue with your performance the same way instead of gasing out quick...

Short Term Fix?

So no fitness is not a short term fix and should be looked at as an objective. Why do you want to build your fitness levels and where do you want to build your fitness levels?

Are you looking to have a better cardiorespiratory system meaning you can go for longer walks, maybe pick up running or jogging?

Or are you looking to chase after your kids after you finish a big day at work?

It is always looking and assessing your life and what needs improvement. Maybe you already have good cardio fitness for your daily life to be covered and you might need strength to be able to lift heavier things, take all the shopping bags from the car into the kitchen.

Assess your movements and make a decision on what you need!

No short term fixes, just efficiency with your approach!


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