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Muscular endurance is the ability of a muscle or muscle group to do repeated contractions against a less-than-maximum resistance for a given period of time.

This is in contrast to muscular strength, which is the greatest amount of force that a muscle or muscle group can exert in a single effort.
Many daily activities, including sports and weight training, require muscle endurance. Activities like duration or distance running, biking, skating, swimming and climbing all require muscular endurance, since the muscle is under load or tension for extended periods of time

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Ways you can improve your Muscular Endurance

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Ways you can improve your Muscular Endurance

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Similarly to Cardiovascular Endurance- Any sustained movement or activity require and can be building upon your Muscular endurance, some of the exercise may seem the same as cardiovascular endurance- think to the specific MUSCLES you are building endurance in when completing these exercise

Long distance running/swimming/cycling
High mileage hikes/backpacking
High-repetition resistance training or weight lifting
Planks or exercise "holds" like Wall Sits

Muscle endurance is muscle-specific, so training one muscle or muscle group (legs) will not transfer the endurance gained to another muscle or muscle group (arms). You must train for endurance separately for each muscle. Sport-specific training is also important for increasing endurance applied to a given sport

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Cardiovascular endurance is the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize that oxygen.

Cardiovascular endurance is also frequently called cardio-respiratory endurance, cardiovascular fitness, aerobic capacity, aerobic fitness or is sometimes more broadly termed endurance although endurance may also refer to the ability of the muscle to do repeated work without fatigue. It is also one of the five components of physical fitness

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Muscular strength is defined as the maximum amount of force that a muscle can exert against some form of resistance in a single effort.

This is in contrast to muscular endurance, which represents multiple muscle contractions or a sustained muscle contraction over a period of time, for example during running, climbing or performing multiple reps with a dumbbell at the gym. Practically speaking, you use muscular strength when you lift yourself out of a chair, pick up a heavy object, or push a piece of furniture. In the gym, a single repetition at a given weight is an example of muscular strength.

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Flexibility is defined as the range of motion of your joints or the ability of your joints to move freely. It also refers to the mobility of your muscles, which allows for more movement around the joints. Range of motion is the distance and direction your joints can move, while mobility is the ability to move without restriction.

Without adequate flexibility, daily activities such as getting out of bed or squatting to pick something up can become more difficult to do. In addition, inadequate flexibility can affect your athletic performance by preventing you from reaching the full potential, strength, and power of your muscles.

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In physical fitness, body composition is defined as the percentage of fat, muscle, and bone in the body. Usually its expressed as a ratio of lean mass to fatty mass. Lean mass includes muscle, bone, skin, internal organs and body water. Fatty mass is mostly composed of body fat (subcutaneous fat) as well as internal essential fat surrounding organs. Body composition will typically be displayed as either a percentage of fat (body fat percentage or %fat) or as a percentage of lean body mass (LBM).

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Ways you can you improve your Cardiovascular Endurance

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Ways you can you improve your Cardiovascular Endurance

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Cardiovascular Endurance is one of the most VERSATILE health components of fitness because basically as long as your increasing your heart rate, you can be building upon your cardiovascular endurance, some great examples include:

Walking
Jogging
Hiking
Cycling
Rollerblading
Tennis
Basketball
Soccer
Mountain Biking
HIIT(High Intensity Interval Training)

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Ways you can improve your Muscular Strength

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Ways you can improve your Muscular Strength

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Although Muscular Strength is measured by the force exerted in a single effort, you build upon muscular strength with repetition of these exercises with an increase in resistance or weight. Examples could include:

Body Weight Exercises or Calisthenics- (push ups, pull ups, sit ups, crunches, squats, lunges, leg lifts, chair dips, etc.)
The use of resistance bands

The use of various weight machines  like in the fitness center at SMS (for abs, shoulders, lower and upper arms, lower and upper back, glutes, thighs, calves, and hamstrings). Weight machines are helpful in stabilizing movements, so they can be beneficial for beginners.
Free weights (bar bells, dumb bells, medicine balls, kettle bells)

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There are two ways to view stretching and your flexibility. We have dynamic stretching(usually what we do to start PE at SMS) and there is static stretching.

Dynamic Stretching: Dynamic means active, energetic, or vigorous, so dynamic stretching involves movement – usually of more than one muscle group. Think of arm circles, hip hinges and circles, twisted lunges, leg swings, high kicks, and moving quad or hamstring stretches. These stretches take the body through a near-full range of motion that mimics the same movements you go through while exercising

Static Stretching: Static means stationary, so static stretches isolate one muscle group at a time and hold a position rather than moving through a range of motion. Static stretching is likely what comes to mind when you think of stretching, in general – calf stretches, toe touches, standing hamstring and quad stretches, and many yoga poses.

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Ways you can improve your Body Composition 

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Ways you can improve your Body Composition 

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Body composition is one of the more interesting of the 5 components of health related fitness because it has many dynamics. Our nutrition plays a major role in our body composition as well as the amount of physical activity and even sleep that we are getting. Making sure that we are getting a well varied, sustaining diet , paired with moderate to vigorous physical activity 4-5 times a week and adequate sleep regularly is a great way to start working on your body composition. I always like to say that our body composition can usually be a result of focusing on all of our other health related components of fitness!