Not a Component of Health-Related Fitness? Here’s the Clear Answer and How to Apply It

Quick Answer

The five components of health-related fitness are cardiorespiratory endurance , muscular strength , muscular endurance , flexibility , and body composition . Traits such as
agility
,
balance
,
coordination
,
power
,
reaction time
, and
speed
are not components of health-related fitness; they are considered
skill-related
(performance) components instead [1] .

Why This Distinction Matters

Health-related fitness targets capabilities that have the strongest links to long-term health outcomes-heart and lung function, musculoskeletal capacity, mobility, and body composition. These areas are consistently cited in academic and practitioner resources as the foundation for general health and daily functioning [1] [2] . Skill-related components matter for sports performance and specific physical tasks, but they are not the core drivers of health measures like cardiometabolic risk or functional independence [1] .

The Five Health-Related Components Explained

1) Cardiorespiratory Endurance

What it is: Your heart, lungs, and circulatory system’s ability to deliver oxygen during sustained activity, enabling you to work at moderate to high intensity without undue fatigue [1] .

Why it matters: Stronger aerobic capacity supports daily tasks, reduces disease risk, and improves stamina. Many programs use activities like brisk walking, running, cycling, or swimming to build this component [2] .

How to apply: Aim for 150-300 minutes of moderate or 75-150 minutes of vigorous aerobic activity per week, or a combination, distributed across several days for consistency and recovery [2] .

Example: A schedule might include 30-45 minutes of cycling on Tuesdays and Thursdays plus a 60-minute hike on the weekend.

Challenges and solutions: If time is limited, consider interval-based sessions to reach intensity targets efficiently. If motivation dips, vary modalities (rower, elliptical, outdoor routes) for novelty.

2) Muscular Strength

What it is: The maximal force a muscle or muscle group can exert in a single effort (e.g., a one-rep max on a lift) [1] .

Why it matters: Strength supports joint health, posture, lifting and carrying tasks, and helps maintain bone density and functional independence across the lifespan [2] .

How to apply: Include 2-3 weekly sessions targeting major muscle groups. Use compound movements (squats, presses, rows) and progressive overload to drive improvements [2] .

Example: Full-body sessions on Monday and Thursday with 3-5 sets of 3-8 reps for big lifts and accessory work to address weak links.

Challenges and solutions: Plateaus are common; rotate rep ranges, vary tempo, and prioritize recovery. Beginners may start with bodyweight exercises and machines to learn patterns safely.

3) Muscular Endurance

What it is: The ability of a muscle to exert submaximal force repeatedly over time (e.g., higher-rep sets, sustained holds) [1] .

Why it matters: Enhances posture and resilience during daily tasks (carrying groceries, yard work) and supports joint integrity through improved local muscular capacity [2] .

How to apply: Incorporate 2-3 sessions per week of higher-repetition work (e.g., 12-20 reps) or timed sets, circuits, or tempo-based training to build fatigue resistance [2] .

Example: A circuit of lunges, pushups, rows, and planks performed for 45-60 seconds each across 3-4 rounds.

Challenges and solutions: Maintain form under fatigue by scaling load, lengthening rest periods, or reducing round counts; progress gradually to avoid overuse.

4) Flexibility

What it is: The capacity to move joints through their full, functional range of motion [1] .

Why it matters: Adequate flexibility supports movement quality, reduces stiffness, and may decrease injury risk when paired with proper strength and control [2] .

How to apply: Plan at least 2-3 days weekly of stretching and mobility work. Combine dynamic movements before training with static stretches after sessions or on rest days [2] .

Example: Pre-workout hip openers and shoulder CARs (controlled articular rotations), followed by post-workout hamstring and calf stretches.

Challenges and solutions: Progress can be slow. Use consistent, low-to-moderate intensity stretching and add loaded mobility (e.g., split squats, Jefferson curls) within a safe range.

5) Body Composition

What it is: The relative amount of fat mass versus fat-free mass (muscle, bone, water, organs) in the body [1] .

Why it matters: Health risk correlates with body fat distribution and overall composition. Improving lean mass and managing fat mass can support metabolic health and function [2] .

How to apply: Combine aerobic training, resistance training, and nutrition aligned with your goals. Methods to monitor composition range from circumference measures to DEXA scans; choose options available and appropriate for your context [2] .

Example: Pair 2-3 strength sessions with 2-3 cardio sessions per week alongside a dietary approach that emphasizes protein adequacy and energy balance.

Challenges and solutions: Short-term fluctuations are normal. Track trends over weeks, prioritize sleep and stress management, and adjust training volume or nutrition gradually.

What Is Not a Health-Related Component (and Why)

These commonly taught performance traits- agility , speed , power , balance , coordination , and reaction time -are categorized as
skill-related
components. They can improve sports performance and movement efficiency but are not core determinants of general health status. Educational texts group them outside the health-related set to differentiate everyday health from sport-specific skills [1] .

How to Build a Weekly Plan That Honors the Five Components

Step 1: Set a realistic activity target. Many adults benefit from planning a weekly total that moves toward 150-300 minutes of moderate-intensity aerobic exercise and 2-3 days of strength and flexibility work. You can mix modalities to suit your schedule and preferences [2] .

Step 2: Distribute components across the week. One accessible template:

Mon/Wed/Fri: Strength + brief mobility (45-60 minutes) [2]
Tue/Thu/Sat: Cardio (25-45 minutes) at moderate intensity; include intervals as desired [2]
2-3 sessions of focused flexibility work (10-20 minutes) inserted after workouts or on rest days [2]

Step 3: Progress gradually. Adjust one variable at a time-duration, intensity, or frequency-about every 1-2 weeks. Keep a simple log to track sessions, perceived exertion, and any aches.

Step 4: Troubleshoot common barriers. If equipment is limited, use bodyweight circuits, resistance bands, and brisk walks or stair climbs. If time is tight, consolidate with total-body sessions and interval cardio.

Alternative approaches: High-intensity interval training or well-designed boot camps can combine strength and cardio elements efficiently. Add mobility blocks to round out flexibility within the same session [2] .

Assessment Ideas You Can Use

Cardiorespiratory endurance: Track a timed mile, a 1.5-mile walk/run, or cycling distance covered in 12 minutes. Many schools also use progressive shuttle (PACER) tests to gauge aerobic capacity in a structured way [2] .

Muscular strength: Use a 3-5 rep max on major lifts or a dynamometer for grip strength as a practical proxy. Test quarterly to measure progress.

Muscular endurance: Timed sets of pushups, rows, or wall sits; note reps or hold time before form breaks.

Flexibility: Sit-and-reach for hamstrings/lower back and shoulder reach tests. Record ranges and reassess monthly.

Body composition: Waist circumference, waist-to-height ratio, or periodic access to DEXA or BIA if available. Use the same method under similar conditions to track trends.

Putting It Together: A Sample 2-Week Starter Plan

Week 1: Mon-Full-body strength (push, pull, squat) + 10 min mobility; Tue-30 min brisk walk; Wed-Strength + 10 min flexibility; Thu-Intervals (8Ã—1 min fast/1 min easy); Fri-Strength; Sat-40 min easy bike; Sun-Rest with gentle stretching.

Week 2: Replicate Week 1, adding 1-2 sets to two strength movements and 5 minutes to one cardio session. Keep flexibility work on three days.

Key Takeaways for Quick Decisions

The five health-related components : cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition [1] [2] .
Not included : agility, balance, coordination, power, reaction time, speed-these are
skill-related
components [1] .
Action plan : Meet weekly activity guidelines with an even mix of cardio, strength, and flexibility to support all five components [2] .

References

[1] Mt. Hood Community College Pressbooks (2019). Components of Health-Related Fitness.

[2] Healthline (2022). 5 Health-Related Components of Physical Fitness.

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