1. Cardio-Vascular Endurance· The ability of the heart, lungs, and oxygen delivery system to operate efficiently.
Training: minimum 15-20 minutes of continuous exercise within a target heart rate zone
Example: running, cycling, aerobics, roller blading, etc.
2. Muscular Endurance
· The capacity of a particular muscle group to perform a particular movement pattern
repeatedly.
Training: cardio vascular endurance activities, sport specific endurance activities,
endurance weight training.
Example: weight training: 2-5 sets of 12-20 repetitions (40-80% of maximum)
3. Muscular Power
· The capacity of a muscle group to generate quick explosive movements.
Training: weight training: 2-3 sets of 8-12 repetitions (60-85% of maximum),
plyometrics and sport specific activities.
Example: vertical jump or sprint start
4. Muscular Strength
· The capacity of a muscle group to generate maximum force
Training: weight training: 3-5 sets of 2-7 repetitions (70-95% of maximum)
Example: power lifting or strongman
5. Flexibility
· The full range of motion of a joint. Muscles that are not used tend to shorten.
Training: stretching, yogaExample: short jog and a stretch before performing an activity
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