Video: Primal Throws

20 Components of Fitness

 

There are 20 Components of Physical Fitness:

1. Accuracy - the ability to control movement in a precise manner. 
2. Agility - the ability to change the body's position quickly in a controlled fashion. 
3. Balance - the ability to control the body's stability whilst moving or stationary regardless of its basis of support.
4. Body Composition  - the ability to maintain the optimal ratio of body fat to lean muscle mass. 
5. Cardiovascular Endurance - the ability of the body to gather, process and deliver oxygen.
6. Coordination - the ability to combine several distinct movements to appear as one integrated move.
7. Efficiency - the ability to perform movement with minimal exertion.
8. Flexibility  - optimal range of movement at the joints.
9. Function - the ability to perform whatever activity is required.
10. Muscular Endurance -  the ability of muscles to maintain force over a period of time. 
11. Posture - the ability to maintain the correct alignment and position of limbs whilst moving or stationary.
12. Power - the ability to exert maximum strength explosively over a given distance.
13. Recovery - the ability for the body to return to it's pre-activity state after exercise.
14. Response Time - the ability to react quickly (and appropriately) to external stimulus. 
15. Skill - the ability to develop gross and fine motor skills to refine technique.
16. Speed - the ability to move as quickly as possible over a given distance. 
17. Stamina - the ability of the body to process, store, and utilize energy. 
18. Strength - the ability to exert a force against resistance (using your own bodyweight or external objects).
19. Strength Endurance - the ability to apply force against resistance for a period of time. 
20. Sustenance - the ability to provide the body with the nutrients required for good health, repair and optimal performance.

Find out more about my views on Fitness here:

Workout: Crossfit Filthy Fifty (modified)

 

Steve at the end of Filthy Fifty!

Warmup:

• None

Workout:
 

Complete all reps of one exercise before moving on:

• 50 Box Jumps
• 50 Jump Pull-Ups
• 50 Kettlebell Swings (16kg, or 18kg DumbBell)
• 50 Walking Lunges
• 50 Sit-Ups (feet supported, upper back not touching the floor)
• 50 Push Press (20kg)
• 50 Back Extensions
• 50 Squat Clean & Press (12kg Kettlebell or 14kg DumbBell)
• 50 Burpees (1 push-up in between each Burpee)
• 50 Double Unders (or 200 single skips/jump rope)

Times:

• Darryl : 23 minutes
• Chris : 30 minutes (scaled)
• Steve : 32 minutes

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Other Fitness Explorer workouts available here

Workout: Run (Sprint Finisher)

Warmup:

• 10 Squats
• 10 Push-Ups
• 10 Walking Lunges
• 10 Sit-Ups
• 10 Back Extensions

Workout:
 

2km Run

Time:

• Darryl : 6 minutes 08 seconds

Finisher: 

• 400m Sprint
• 200m Sprint
• 50m Sprint

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Notes: 

• Take 1-2 minute rest between sprints.
• Run barefoot (or use minimalist training shoes such as Vibram Five Fingers) if conditioned to do so.  

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Other Fitness Explorer workouts available here: