List the 4 components of health related fitness and the appropriate guidelines for each

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%