1. Exercise and Physical Fitness

3. AEROBIC EXERCISES
Any exercise that maintains an increased heart rate. Usually performed moderately for extended periods of time.
Jogging
Soccer
Cycling

4. ANAEROBIC EXERCISES
An exercise performed at a high intensity (all-out effort) for a short period of time.
100 metre sprint
clean-and-jerk in weight-lifting.

5. Cardiorespiratory Endurance
This is the body's ability, over sustained periods of physical activity, to deliver oxygen and nutrients to tissues, and to remove wastes.
For a fitness assessment of your muscular endurance, you can do the beep test.

6. Muscular Endurance
This is the ability of a muscle, or a group of muscles, to sustain repeated contractions or to continue applying force against a fixed object.
For a fitness assessment of your muscular endurance, you can do push-ups.

7. Muscular Strength
This is the muscle's ability to exert force for a brief span of time.
You can measure this physical fitness component by lifting weights.

8. Flexibility
This is the ability to move joints and use muscles through their full range of motion. This should be performed before and after each workout.
By performing a simple motion and observing how far you can go, you can assess the flexibility of each part of your body.

9. Other Components of Physical Fitness
Agility
The ability to change and control direction of your body while in motion

10. Other Components of Physical Fitness
Balance
The ability to keep your body stable while moving or in a static position

11. Other Components of Physical Fitness
Coordination
The ability to use two or more parts of your body together in order to perform a task.

12. Other Components of Physical Fitness
Power
The ability to perform quickly an activity that requires strength.

13. Other Components of Physical Fitness
Reaction Time
The time it takes for the brain to receive information and to send a message to the muscles to initiate movement.

14. Other Components of Physical Fitness
Speed
How quickly you can perform a movement.