Share Components and Improvement of Physical Fitness
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Cardiovascular endurance
How efficiently your heart and lungs deliver oxygen during sustained physical activity.
Muscular strength
The greatest amount of force a muscle or muscle group can exert in a single effort.
Muscular endurance
The ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods.
Flexibility
The ability to move the joints or any group of joints through an entire, normal range of motion.
Body composition
Percentage of fat as compared to total body weight.
Maximum Heart Rate (MHR)
Calculated as 220 minus your age.
Target Heart Rate (THR)
For a 20 year old person, the recommended training rate would be (220 - 20) x 0.70 = 140 bpm.
Cardiovascular Endurance Improvement Frequency
4-6 times a week.
Cardiovascular Endurance Improvement Intensity
60-80% of Maximum Heart Rate.
Cardiovascular Endurance Improvement Time
30-60 minutes.
CT Mastery Fitness Test for Cardiovascular Endurance
1-mile walk/run, Pacer.
Muscular Strength and Endurance Improvement Frequency
Balanced workout 3 times a week.
Muscular Strength and Endurance Improvement Intensity
Load/Resistance: 70% of 1 rep max (1RM).
Muscular Strength and Endurance Improvement Time
Sets 3-4 per exercise.
Muscular Strength and Endurance Reps
Basic/beginner 8-12, strength (6 to 8), endurance (12-15).
Example exercises for Muscular Strength and Endurance
Squat, lunge, bench press, one arm row, shoulder press, triceps extension, bicep curl, and crunch.
