These components include; Cardiorespiratory Endurance: Ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity. Guidelines 3 - 5 days per week 20-60 minutes a day intensity of 60%-90% of MHR
Muscular strength; the ability to perform activities that require high levels of muscular force. 2 -3 days per week 2-6 sets ≤ 6 repetitions Intensity of 80 - 90 % of 1RM
Muscular endurance; 2 - 3 days per week 2 - 3 sets ≥ 12 repetitions Intensity of 60% - 70% of 1RM
Flexibility 2- 3 days a week ≥ 4 repetitions per muscle group 15 - 60 seconds
Body composition Women men Essential fat 10-13% 2-5 % Athletes 14-20% 6-13 % Fitness 21-24% 14-17 % Average 25-31% 18-24% Obese ≥ 32% ≥ 25%
