Share Components and Improvement of Physical Fitness
Save to Folder
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.
Frequency for Cardiovascular Endurance
4-6 times a week.
Intensity for Cardiovascular Endurance
60-80% of Maximum Heart Rate.
Time/Duration for Cardiovascular Endurance
30-60 minutes.
CT Mastery Fitness Test for Cardiovascular Endurance
1-mile walk/run, Pacer.
Frequency for Muscular Strength and Endurance Training
Balanced workout 3 times a week.
Intensity for Muscular Strength
80-100% of 1 rep max (1RM).
Intensity for Muscular Endurance
50-80% of 1 rep max (1RM).
Time for Muscular Strength and Endurance Training
Sets 3-4 per exercise; Reps: MS (1-5), ME (12-15), Beginners (8-12).
Example exercises for Muscular Strength and Endurance
Squat, lunge, bench press, one arm row, shoulder press.
