Know your weaknesses!

The following ten general physical skills were developed by Jim Crawley and Bruce Evans. Over time they have become widely recognised by exercise physiologists as the most effective criteria by which to measure and demonstrate fitness in an individual.

Our aim is to improve our body’s total fitness and as a result develop our ability to perform any given task. Training focuses on building each component, at times this may mean only maintaing one aspect so that others can make up ground. Complete fitness, not specific fitness is our goal.

1. Cardiovascular/respiratory endurance – The ability of the body’s systems to gather, process and deliver oxygen.

2. Stamina – The ability of the body’s systems to process. deliver, store and utilize energy.

3. Strength – The ability of a muscular unit or combination of muscular units to apply force.

4. Flexibility – The ability to maximise the range of motion at a given joint.

5. Power – The ability of a muscular unit or combination of muscular units to apply maximum force in minimum time.

6. Speed – The ability to minimise the time cycle of a repeated movement.

7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility – The ability to minimise transition time from one movement pattern to another.

9. Balance – The ability to control the placement of the body’s centre of gravity in relation to its support base.

10. Accuracy – The ability to control movement in any given direction at any given intensity.

We use the template below to graphically represent the results. We can see where development is required and how our fitness is balanced.

We can see by the two results below how individuals can differ, how sportspeople at the top of their game can have very restrictive aspects to their complete fitness that should be addressed in order to enhance their overall physical performance. 

Example for a long distance runner

Example for a bodybuilder

A point to remember is; if you are specific in your sport or activity – and that may be your goal – it will show in the results, however, we are training for complete physical fitness to enhance our quality of life and to perform to our ultimate ability in any given situation. 

Our aim is for a score of “10” in each component of physical fitness.