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Thursday, May 8, 2014. The 5 Components of Fitness. 5 Components of Fitness and Benefits. What does it mean to be fit? Is it a good 10K run time, a low percentage of body fat, a 300 lb bench press, the ability to hike 30 miles with 50 lbs on your back, or being able to play with your grandchildren all afternoon? Body composition has to do with the amount of body weight that is fat and lean body mass. Healthy levels of body fat not only looks good but also is important in lowering risk for health issu.