10 Areas of Fitness

There are 10 general physical fitness areas that are practiced regularly in Functional Fitness. Your level of fitness is in direct proportion of your ability and skills in these areas. Bottom line: if you want to be fit, be sure to focus on improving these areas and you will definitely increase your fitness, and hopefully your quality of life.


1. Cardiovascular endurance

The ability of your body to process and deliver oxygen to the rest of your body. This is your respiratory system’s efficiency & effectiveness.

2. Stamina

The ability of your body to process and deliver energy and utilizing it.

3. Strength

The ability of a combination of muscles to apply force. The more strength you have, the more you are able to resist or create force upon an object.

4. Flexibility

The ability to maximize the full range of motion of any given joint. If you’re inflexible and lack mobility, that means you’re not able to use the maximum range of that joint. This can be hindered by an injury or tightness in the muscles.

5. Power

Power is the ability of a combination of muscles to apply maximum force in a minimum amount of time. More power means more efficieny.

6. Speed

The ability to minimize the time cycle of a repeated movement. In other words, how fast you’re going.

7. Coordination

The ability of combining several movement patterns into a singular distinct movement. Whether that be hand-eye coordination, being able to move across a field, or jumping on a box, it all takes this coordination.

8. Agility

The ability to minimize the transition time from one movement pattern to another. An example would be a quarterback going from the hike, the snap of the ball, to catching the ball from the person who is hiking it to them, now being ready to pass the ball to the receiver.

9. Balance

The ability to control the placement of the body’s center of gravity in relation to its support base. When I think of balance, I think of a gymnast on a high beam. In fact, many movements in Functional Fitness & CrossFit require balance, whether that be pistols or jumping on a box, catching the snatch, and the clean-and-jerk.

10. Accuracy

The ability to control movement in a given direction or how at a given intensity. This includes throwing a baseball, hitting a baseball, and catching a baseball.


Training & development over time can improve endurance, stamina, strength, and flexibility. On the other hand, improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Improvements in power and speed require BOTH training and practice. These are the 10 areas of fitness that were first brought about by the people who created the Dynamax Medicine Balls, Jim Crawley and Bruce Evans of Dynamax (medicineballs.com)

What areas of fitness do you feel the most capable and gifted in? What areas do you have the the most challenges with? Let us know through the comments below. Did you learn something? Please share this post with your friends. Thank you for reading.

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Jerry Lamigo

Founder, CEO at WODshop
In the past seven years, WODshop founder Jerry Lamigo has witnessed this community throughout the world as an athlete and coach of CrossFit. Having coached and trained at CrossFit “boxes” throughout California, Jerry has seen it all. From the early days when the CrossFit Games were held at a dusty ranch in Northern California to its evolution into a nationally televised sporting event held in Southern California’s infamous Stub Hub Center (formerly Home Depot Center), the sport has grown, but the core values have remained. These core values of the sport also constitute the inspiration and foundation of WODshop.

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