To understand functional fitness we first need a baseline. We need to know what fitness itself actually is. In most dictionaries fitness is poorly defined as the condition of the body being physically fit and healthy. This leaves one to question who then has better fitness: the marathon runner or the world-class weightlifter? What about the Olympic gymnast, pro basketball player or even the super strong looking dude doing countless biceps curls while checking himself out in the mirror at your local gym? Which one of these people would you rather depend on to save your life by carrying you out of the 3rd story of a burning building? The marathon runner, gymnast or basketball player may have the speed and agility to get to you in time, but likely not the strength to carry you out. The weightlifter may be strong enough, but is he quick enough or does he have the agility to scale the burning building if necessary? And that dude with the big biceps checking himself out in the gym..?

Functional fitness focuses on building a body that’s capable of doing real-life activities in real life positions by building on all of the basic components of fitness together. There are ten recognized general fitness skills and functional fitness aims to improve all of them. Lets break it down and look at these basic components.

The 10 Components of Fitness

1. Cardiovascular / Respiratory Endurance
The ability of body systems to gather, process, and transport oxygen.

Cardiovascular endurance is how efficiently your heart, blood vessels and lungs supply oxygen rich blood to working muscles during physical activities like walking, running, or cycling. Endurance is the total amount of time that any given group of muscles can perform a specific action. You can improve your cardiovascular endurance by doing any of these activities regularly. Cardiovascular exercise helps strengthen your heart and lungs, contributes to weight loss, reduces stress and perhaps counter intuitively, helps decrease the feeling of general fatigue.

We build cardiovascular endurance through training.

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

Stamina is the amount of time that a group of muscles can perform at or near maximum capacity. You can build stamina through consistency. This means exercising even when you don’t want to, or choosing not to give up the first or even second time the thought crosses your mind during a long, tough workout. It’s pushing through that one last rep, even if you fear failure.

We build stamina through training.

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

Strength is the capacity to withstand great force or pressure. All injuries occur when a force greater than ones ability to withstand it, in other words greater than ones strength, is applied. It stands to reason, we should all be strength training to some extent. Also, being able to wear a super cool shirt that says, ‘I could deadlift you’ is awesome! We can build strength by gradually lifting and moving things of increasing amounts of weight in various ways.

We gain strength through training.

4. Flexibility / Mobility
The ability to maximize the range of motion at a given joint.

Flexibility is the absolute range of motion allowed by a joint or series of joints within the body. We can improve flexibility through both dynamic and static stretching. Yoga is perhaps the best-known flexibility focused fitness practice.

We improve flexibility through training.

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

Power is the ability work in relation to the time it takes. If you walk a kilometer you move your body (work) a specific distance in a certain amount of time. If you run that same kilometer you move your body (work) the same distance in far less time. More power is required to run than to walk. Power can be calculated as follows:

Work = Force x Distance
Power = Work / Time

We can build power through high intensity training and explosive movements.

We increase power through training.

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

Speed is the rate at which you’re able to work. You can improve speed through certain interval training exercises. Fartlek training (also known as “Speed Play”) is defined as periods of fast running intermixed with periods of slower running. Intervals of fast or slow running are not measured in any specific distance or time but instead the runner chooses a landmark in the distance and sprints to it. When they reach the chosen landmark, they slow their pace and select another landmark to run to. They then repeat this cycle of shifting from sprinting to slower runs, for as long as they’d like to run.

We improve speed through training.

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

Coordination is the ability to use different body parts together smoothly and efficiently. We improved coordination by mindfully practicing complex movements like Olympic lifts, ball tossing and catching, or juggling.

We improve coordination through practice.

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

Agility is the ability to move quickly and easily from one direction and position to another, in other words agility is movement with grace. Practicing agile movements like lateral jumps, plank jacks and single-legged hops will help improve agility.

We improve agility through practice.

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

Balance is the even distribution of weight, enabling a person to remain upright and steady. Consider the simple act of standing still; any other item of similar elongated human proportions with such a small base (our feet) and great height would likely topple over at the first hint of a breeze. Ever try to stand a pencil on its eraser? Now consider that every step you take, you move your weight, and if you happen to be running you reduce the size of that base by half as you stand momentarily on one foot. Balance is what prevents you from breaking a hip. We improve balance by practicing movements that require balance, like single legged stands and foot taps.

We improve balance through practice.

10. Accuracy
The ability to control movement in a given direction or at a given intensity.

Accuracy is the ability to perform an activity correctly. Exercise activities must be performed correctly for safety, especially as intensity increases. In addition, you reap the best benefits of any given exercise by doing it precisely. The only way to improve accuracy is through repeated practice.

We improve accuracy through practice.

Functional fitness is fitness that prepares your body (and mind) for real life movements and activities by training and practicing all of the above components. Functional fitness is real fitness for health.