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This lesson covers all ten components of fitness required by the OCR GCSE PE specification (J587). You must be able to define each component, give practical sporting examples, and explain why a particular component matters for a specific activity or position. The components are divided into health-related and skill-related categories. This material appears in OCR Paper 1 Section B and is fundamental to understanding physical training.
Health-related components contribute to a person's overall health and well-being. They can be improved through regular exercise and are important for everyday life as well as sport.
Definition: The ability of the heart and lungs to supply oxygen to the working muscles during sustained physical activity.
Definition: The ability of a muscle or group of muscles to repeatedly exert force over an extended period of time without fatiguing.
Definition: The range of movement possible at a joint.
Definition: The ratio of fat to fat-free mass (muscle, bone, organs, water) in the body.
Definition: The ability of a muscle to exert force against a resistance.
There are four types of strength you must know for OCR:
| Type | Definition | Sporting Example |
|---|---|---|
| Maximal strength | The greatest force generated in a single contraction | A powerlifter performing a one-rep max deadlift |
| Static strength | Force exerted against an immovable object or holding a position | A gymnast holding an iron cross on the rings |
| Explosive strength (power) | Force exerted in a short, fast burst (strength × speed) | A sprinter driving out of the blocks |
| Dynamic strength | Repeated application of force over a period of time | A rower pulling the oar stroke after stroke |
Skill-related components are more closely tied to specific sporting actions and are influenced by genetics as well as training.
Definition: The ability to change direction quickly while maintaining control and balance.
Definition: The ability to maintain the body's centre of mass over the base of support.
| Type | Definition | Example |
|---|---|---|
| Static balance | Maintaining a stationary position | A gymnast holding a handstand |
| Dynamic balance | Maintaining balance while moving | A footballer dribbling at speed |
Definition: The ability to use two or more body parts together smoothly and efficiently.
Definition: The time taken to initiate a response to a stimulus.
Definition: The maximum rate at which a person is able to move their body or a body part over a distance.
| Type | Definition | Example |
|---|---|---|
| Accelerative speed | Speed over very short distances from a standing start | A sprinter leaving the blocks in the 100 m |
| Pure speed | Maximum speed reached during a sprint | A sprinter at top speed between 60 m and 80 m |
| Speed endurance | Maintaining near-maximum speed for a sustained period | A 400 m runner holding pace around the final bend |
graph TD
A["Components of Fitness"] --> B["Health-Related"]
A --> C["Skill-Related"]
B --> D["CV Endurance"]
B --> E["Muscular Endurance"]
B --> F["Flexibility"]
B --> G["Body Composition"]
B --> H["Strength"]
C --> I["Agility"]
C --> J["Balance"]
C --> K["Coordination"]
C --> L["Reaction Time"]
C --> M["Speed"]
style A fill:#2c3e50,color:#fff
style B fill:#27ae60,color:#fff
style C fill:#2980b9,color:#fff
| Sport | Key Health-Related Components | Key Skill-Related Components |
|---|---|---|
| Football | CV endurance, strength, flexibility | Agility, speed, coordination, reaction time |
| Gymnastics | Flexibility, strength, body composition | Balance, coordination, agility |
| 100 m sprint | Explosive strength, body composition | Speed, reaction time |
| Netball | CV endurance, muscular endurance | Agility, coordination, balance |
| Swimming | CV endurance, flexibility, muscular endurance | Coordination |
| Tennis | Muscular endurance, flexibility, strength | Agility, coordination, reaction time, speed |
Exam Tip: OCR examiners often ask you to "justify" why a particular component is important for a named performer or sport. To score full marks, you must: (1) name the component, (2) define it, (3) link it to a specific action within the sport, and (4) explain what would happen if the performer lacked that component.
Jessica is a 17-year-old heptathlete training at a regional performance centre. The heptathlon comprises seven events — 100m hurdles, high jump, shot put, 200m, long jump, javelin, and 800m — across two days. Her coach Mr Lawson walks through every component of fitness and maps each to specific heptathlon events. This worked example shows how a top GCSE PE answer links components to performance with precision.
Event 1 — 100m hurdles. Critical components: speed (accelerative speed from the blocks, pure speed between hurdles), power (explosive take-off over each hurdle), coordination (three-stride rhythm between hurdles requiring precise foot placement), flexibility (hip flexibility allowing a high lead-leg action and a flat trail-leg drive), and reaction time (response to the starting pistol). A slower reaction time of 0.18 seconds vs 0.14 seconds costs Jessica approximately 0.4m at the first hurdle — often the margin between a personal best and a normal performance.
Event 2 — high jump. Critical components: power (vertical explosive take-off), flexibility (backward arch over the bar), coordination (J-shaped approach, penultimate step mechanics, take-off timing), and speed (approach velocity feeding into vertical jump height). Jessica's vertical jump is 58cm; her coach notes that a 2cm gain would raise her high jump personal best by approximately 5cm.
Event 3 — shot put. Critical components: strength (maximal strength of the chest, shoulders, and triceps), power (explosive extension through the put), coordination (glide technique sequencing legs, hips, core, and arm), and balance (maintaining position through the rotation and release).
Event 4 — 200m. Critical components: speed (accelerative speed, pure speed, speed endurance), power (drive phase from blocks), muscular endurance (maintaining stride length and frequency through the final 50m), and reaction time (start).
Event 5 — long jump. Critical components: speed (approach run velocity — the single biggest predictor of distance jumped), power (explosive take-off), coordination (hitting the board without fouling), and flexibility (take-off leg drive and landing position).
Event 6 — javelin. Critical components: power (explosive arm drive), flexibility (extreme shoulder extension at the pull-back position), coordination (crossover-step approach, hip-shoulder separation, final delivery), and strength (core stability through the release).
Event 7 — 800m. Critical components: cardiovascular endurance (aerobic contribution is approximately 60% of energy demand over 800m), muscular endurance (leg muscles must sustain near-maximal output for roughly 2 minutes and 15 seconds at her level), and speed endurance (the final 200m requires anaerobic capacity).
Summary for the examiner. The heptathlon is unique because it demands every component of fitness from the OCR J587 list. A gap in any single component directly limits performance in at least one event. This is why heptathletes are often described as the most complete athletes — their training must develop all ten components rather than specialising in one or two. In an exam answer, linking every component to a specific heptathlon event and explaining what would happen if that component were weaker will score full marks on application and analysis questions.
Misconception: "Strength and power are basically the same thing, so if you are strong you must be powerful."
Reality: OCR J587 distinguishes them precisely. Strength is the ability of a muscle to exert force against a resistance and comes in four types (maximal, static, explosive, dynamic). Power is specifically force multiplied by speed of contraction — it is explosive strength expressed quickly. A powerlifter can generate huge force in a 1RM deadlift (high strength) but if they move the bar slowly, their power output is lower than a sprinter producing less total force but at much higher velocity. The classic example: a 100 kg bench press 1RM at very slow speed is high strength but low power; 60 kg thrown explosively from the chest produces lower strength but much higher power.
Question (6 marks): "Discuss how the components of fitness contribute to performance in an invasion game of your choice."
Grade 3-4 response: "In football you need to be fit to run around. You need speed to sprint past defenders and strength to win tackles. You also need stamina to last the whole game and coordination to kick the ball properly."
OCR commentary: Lists four components but with only basic, generic application. No clear definitions, no position specificity. Typical mark: 2/6.
Grade 5-6 response: "In football, cardiovascular endurance is essential because a midfielder covers 10-13 km per 90-minute game. Muscular endurance allows repeated sprinting and jumping without fatigue. Speed is needed for breaking past defenders — particularly accelerative speed for a winger receiving a through-ball. Power is needed for jumping to head a ball or for a striker's explosive shot. Agility is required for dribbling past defenders in tight spaces. Coordination is essential for ball control, passing, and shooting. Reaction time is crucial for goalkeepers responding to a shot."
OCR commentary: Multiple components identified with role-specific applications. Good use of measurements (10-13km). Could go deeper into mechanism for each. Typical mark: 4-5/6.
Grade 7-9 response: "In rugby union, performance depends on the interplay of all ten components, but the relative importance varies by position. For a centre, cardiovascular endurance (covering around 7 km per match at elite level) supports repeated match actions; muscular endurance allows the legs, core, and arms to maintain tackle and running output through 80 minutes; power (force x velocity) drives both the initial contact in tackles and the acceleration into space after a line break; speed — in all three sub-types — allows a centre to break the line (accelerative speed), track back in defence (pure speed), and repeat hard efforts (speed endurance); agility is critical for evading defenders and for changing direction in broken play; coordination enables ball-handling while running at full pace; reaction time governs the decision to pass, offload, or take contact; balance stabilises the body through contact; and flexibility, particularly of the hips and hamstrings, both raises stride length and reduces soft-tissue injury risk. A weakness in any single component will limit performance in specific match moments — for example, poor agility costs metres on an evasion, while poor muscular endurance shows up as declining tackle success in the final 20 minutes. Strength-and-conditioning programmes for a centre therefore target every component rather than specialising narrowly."
OCR commentary: All ten components named, defined in context, and linked to specific match situations for a named position. Uses accurate measurements and evaluative language. Typical mark: 6/6.
This content is aligned with the OCR GCSE Physical Education (J587) specification, Paper 1: Physical factors affecting performance — Physical training. For the most accurate and up-to-date information, please refer to the official OCR specification document.