The main components of a fitness assessment include evaluating cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. These components provide a comprehensive overview of an individual's fitness level and identify areas for improvement. Standard assessments may include VO2 max tests, strength tests (like push-ups and squats), flexibility tests (such as sit-and-reach), and body composition analysis using methods like BMI or skinfold measurements. Regular assessments help track progress, set realistic fitness goals, and tailor exercise programs to meet individual needs effectively.