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Our Personal Fitness Trainers incorporate all 11 components of physical fitness into our clients’ exercise programs in order to have a well-rounded work-out.
Being at a high level of physical fitness can be achieved through a combination of daily physical activity, exercise, and a healthy diet.
It is important to know that all components of physical fitness can be improved no matter what stage of life. If you are finding the information you need, please be sure to support our sponsors located throughout our website.
Please click here for YouTube videos to view a demonstration of all components of physical fitness in action. Incorporating all components of physical fitness into your exercise program is a great way to improve your physical fitness level. The Illinois Agility Sprint Test is a great way to measure and improve one’s agility and speed. This gymnast on the balance beam is an excellent example of balance, power, strength, coordination, agility, and flexibility.
Using a skinfold caliper is a good, inexpensive, and fairly accurate way to measure one’s body composition. Cardiovascular Endurance – Engaging in physical activity for long periods of time. Cardiovascular endurance can be measured indoors by performing a 3 minute step test or by stress tests on a treadmill or stationary bike. A baseball pitcher throwing a pitch is a great example of coordination, power, balance, and speed.
Flexibility – Moving specific joints or a group of joints through a wide range of motion (ROM). Another good example of reaction time is sprinters reacting to the start gun to begin a race. The 5 components of physical fitness that are directly health-related and the 6 components of physical fitness that are skill-related (or sports-related) should be incorporated into your daily exercise routines. Please visit our new and improved Gallery for more exercises that demonstrate the components of physical fitness in action. We combine our knowledge and expertise with our clients' commitment to training, so we, as a team, can maximize results. The annual NHL Entry Draft combine assessment involves interviews, medical screenings, and fitness tests over a four-day period. The assessments are conducted by a nationally accredited high performance athlete testing laboratory. In 2007, new tests were added: the hexagon test for agility, balance test and a 'standing squat' test (vertical jump with a pause). In total the testing component of the combine lasts about an hour and a half for each player. BodPod: uses air displacement technology for measuring and tracking body fat and lean mass. Pro Agility Test: a lateral movement test that measures the agility of the athlete, especially body control and change of direction. Y-Balance Test: a dynamic test performed in a single-leg stance that requires strength, flexibility, core control and proprioception. Wingate test: 30 second bike test for anaerobic power (measures explosive leg power and fatigue).
Single Leg Squats: The single leg squats evaluate unilateral strength, balance and full body coordination. Skinfold Bodyfat Measurements: all measurements were made on the right side of the body with the exception of the abdominal skinfold. Balance Board: the players were required to balance on a balance board, and measured how many times the board touches the floor in 60 seconds.
Upper Body Push and Pull Strength: using a Strength Dynamometer to measures the maximum upper body push and pull strength.
The medical assessment is comprised of a health questionnaire and a physical examination conducted by a medical physician.
A psychological evaluation test was introduced in 2007 in response to the teams' request for a mental assessment of the potential draftees. The psychological evaluation consists of a two-part computer test of approximately an hour's length.
Possibly the most important part of the testing weekend is the daunting 20-minute face-to face interview with team personnel. The NHL was looking into adding an on-ice skill testing component to the test procedures in 2008.
The International Physical Fitness Test (IPFT) is a battery of tests developed with the cooperation between The United States Sports Academy and the Supreme Council for Youth and Sports.


The test was first introduced in 1977 as a two-day test battery, made up of the 50-meter sprint, standing long jump, grip strength, 1000-meter run, 30-second sit-up, pull-up, 10-meter shuttle run, and trunk flexion.
The five fitness tests decided upon were the 50-meter sprint test for measuring speed and acceleration, the Pull-up for relative strength, the 10-meter shuttle run for measuring relative power, speed and suppleness, the Back throw, as a measure of power, and the 1,000-meter run for aerobic fitness. Een variatie in de uitvoering is de test zonder armbeweging uit te voeren, waardoor de beenspieren geisoleerd worden, om zo het effect van variaties van de armbewegingen te verminderen .
Physical fitness is defined as being in a general state of health and well-being or specifically the ability to perform aspects of sports or occupations. Children, teens, adults, and the elderly will see improvements in all aspects of physical fitness if the proper exercises and training techniques are implemented into daily exercise routines.
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Having a high percentage of body fat compared to lean muscle has shown to increase risk of heart disease, certain cancers, strokes, and diabetes. This usually consists of upper and lower body movements being performed at the same time. Coordination is a skill-related component of physical fitness.
Flexibility is a health-related component of physical fitness that plays a very important role in the functioning of all individuals especially athletes. Muscular strength has also been defined as the maximum pull or push that can be exerted one time by a muscle group. Power is a skill-related component of physical fitness. How can power be improved or increased? Reaction time is a skill-related component of physical fitness. Reaction time can be tested in a variety of ways. Combining all 11 components of fitness into your exercise program will certainly make you stronger, faster, improve your balance and increase your flexibilty. Improving upon all the components of physical fitness will help you to perform daily routine tasks without fatique and exhaustion. Be sure to click on images for name of exercise and components of physical fitness being improved. All 30 NHL teams send representatives to watch the testing and to take part in the interviewing of the young prospects.
Following the draft selections, additional tests may also be conducted by some teams. Interviews were conducted during a five-day period; the functional movement screening was held on Thursday, medical examinations on Friday and the fitness testing on Saturday. The fitness testing assessments were moved into an arena offering an increased viewing area, better sight lines and live result monitors, allowing for the testing to be captured on video. The bench press test is performed at 70-80% of body weight in time with the metronome at a rate of 25 per minute. This test was once conducted using the Vertec Jump measurement apparatus and Jump Timing Mat, and since 2015 using a Kistler Force plate. The test requires each player to perform a maximum number of consecutive repetitions with the correct technique while pausing for one second at the top and bottom of the movement. An extensive knee examination is also conducted if the physician identifies a possible problem. The test includes a deep squat, hurdle step, lunges, shoulder mobility movements, leg raises and trunk stability and pushups. Much of the psychological testing is administered prior to the Combine itself, while a Neuro-cognitive test is administered immediately after the players complete their Wingate and VO2max testing. The first part is a long series of questions about the prospect's personality, including such things as mental toughness and coachability. The protocols for each test describes the standard protocols for that test, and in some cases may not be exactly the same as that used by the NHL.
The test manual is based on norms collected on Arab youth aged 9 to 19, and has been adopted by more than 21 nations throughout the years. A year later, after evaluation of the test procedures and results, the battery was changed from a two-day to a one-day test for purposes of efficiency and because it was found that their second-day performances were affected after testing in the heat of the Middle East. Since then, the battery has again been modified, replacing the pull-up with the flexed-arm hang based on data that had been collected.The current test battery measures the basic components of physical activity - speed, strength, suppleness and stamina. De test kan ook worden uitgevoerd op 1 been of  met een aanloop, dit is afhankelijk van de relevantie voor de sport. Improving upon all areas of physical fitness will help you to improve daily activities and maintain a healthy lifestyle.
Once proper training techniques are established, then exercise consistency, mental focus, and discipline will be most important for improving individuals’ overall physical fitness levels. Fitness centers, gyms, and health clubs use these health-related components of physical fitness to measure clients fitness levels in order to prescribe the appropriate exercise program for each individual.
These skill-related components of physical fitness are directly related to sports and daily activities. These components can be measured and improved using very specific training techniques.


Nutrition plays a very important role in staying healthy and performing at a high level of fitness. One’s agility can be increased by doing specific footwork drills on an agility ladder, staggered tire formation, or any other type of obstacle course that requires the individual to adjust body position, speed, and direction quickly. Balance can be tested by standing on one leg with eyes closed for 30 seconds on each leg or by performing the Y-Balance Test. Doing daily cardiovascular exercise and strength training, along with a healthy diet, will help to reduce body fat and increase lean muscle mass. However, some disadvantages to outdoor field tests include wind, humidity, and temperature.
Coordination can be improved by performing exercises that require the individual to use upper body muscle groups and lower body muscle groups at the same time. Examples of muscular endurance: Long-distance cycling, using a rowing machine or crewing, or doing push-ups until fatigue has been reached. Speed can be measured by timing a 40-yard dash, 30 meter sprint, or the Illinois Agility Test. The assessment includes fitness testing, medical evaluation, psychological evaluation, an interview and possibly skill testing.
In 2015, VO2max test was moved to be held on the Friday, along with the body composition and grip strength tests, and the medical examinations held on Thursday. In the vertical jump, instead of using the Vertec Apparatus, the jump height will be measured with a Kistler Force plate, also allowing the measurement of jump forces. The test battery was also reduced from eight to five components, which better reflected those fitness components needed in sport, and eliminated costly equipment such as the hand dynamometer.
Be sure to include a daily healthy diet full of vegetables, fruits, complex carbohydrates, and lean proteins.
Body Composition can be measured by skinfold calipers, waist-to-hip ratios, circumference measurements, bioelectric impedence, and hydrostatic weighing.
Muscular Strength can be measured by performing a 1 repetition maximum (RM) test or a 10 RM test on a chest press in order to test upper body strength. Total body strength training, increased flexibility through stretching, sport specific training and improved technique, sharp mental focus, and increased reaction time are many ways to improve overall power. Individuals can increase speed by sprinting down hill or wearing a small parachute or weighted vest on your back while sprinting. The BodPod is now used for body composition testing and the Y-balance test for assessing balance. Agility can be tested by timing individuals running through a series of staggered cones or obstacles for a predetermined distance. Specific training techniques using exercise equipment such as balance discs, Fit-Balls, BOSU, or standing on one leg while performing an exercise can help to improve one’s balance. Hydrostatic weighing is the best way to determine one’s body fat percentage, followed by skinfold calipers, and bioelectric impedence. Please view our gallery to see examples of exercises you can do to improve your coordination. Ballistic stretching is a high-risk injury type of stretching and is not recommended to the general public. The second part of the evaluation is a mental efficiency test, which measures spatial awareness, decision speed, decision accuracy, concentration, and rates of mental fatigue.
Examples of balance: A gymnast jumping and landing on a balance beam, a surfer on a surfboard riding a wave, a one leg deadlift pictured above, equestrian events, or simply jumping around on one foot. In order to improve cardiovascular endurance, one must be consistent with daily aerobic exercise while reaching appropriate target heart rate zones. Examples of coordination: Performing a squat on a BOSU while doing a shoulder press, a baseball pitcher throwing a pitch, a pole vaulter or a high hurdler in track and field, or jumping rope.
Please see our gallery for more images and examples of how to increase muscular strength. Please click HERE For more details and very important information regarding muscular strength. A shortened form of the second part was repeated immediately after the fitness testing component, to determine the how much the individual player's reactions decline under stress and fatigue, and includes measures a player's reaction time and spatial awareness.
In addition to body composition, individuals should know their body mass index (BMI) as well.
This advanced type of stretching should be done with a professional fitness trainer or physical therapist. Het verschil tussen de standaard reikhoogte en de spronghoogte is de score in cm.  De testpersoon mag 3 keer testen, het beste resulaat wordt vastgelegd.



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