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Cardiovascular endurance is the ability of the heart, lungs and blood vessels to deliver oxygen to your body tissues. The more efficiently your body delivers oxygen to its tissues, the lower your breathing rate is
Benefits to cardiovascular endurance

Disease Prevention

Weight Control

Psychological Benefits

Types of cardiovascular endurance training

Low Intensity, Long Duration

Medium Intensity, Medium Duration

Aerobic Interval Training

Fartlek Training

Circuit Training

Anaerobic Interval Training

Swimming
There isn't a correct way of swimming, but doing lengths in a pool will help improve your cardiovascular endurance.
The time that is suggested to swim is 30 minutes with a break, therefore you would be swimming for 20 minutes at least, and they recommend you swim at least three times a week.
Swimming help improve your body's use of oxygen, without overworking the heart.  Swimming also benefits your whole body, improving cardiovascular endurance, muscle strength, posture, and flexibility all at the same time.

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Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. It is one of the components of muscular fitness, along with muscular strength and power.
Benefits of Muscular endurance

Increased Energy

Weight Control

Improved Muscle Tone

Decreased Disease Risks

Types of Muscular endurance

Mountain climbing

Weight training

Running

Rowing

Iron Cross (Gymnastics)

Isometric contraction

The plank

Go into a press-up position

Place your arms (from your finger tips to your elbow) flat on the ground

Keep your back and lower back straight and flat

Hold this position for 30 seconds - minute then repeat taking a 30 rest in between

Plank is the best exercise if you want to improve your muscle endurance. Getting into the position is easy, but holding it requires strength and endurance from your abs, back and core. The plank helps improve your posture and improves your posture.

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Power training is different to strength training because strength training help increase the ability to apply a maximum amount of force. Unlike training for strength, training for maximum power engages the time element. The main focus of this type of training is to reduce the amount of time it takes to apply a set amount of force.
Benefits of power training

Increase in use of your fast twitch muscle fibers

Improved neuromuscular adaptations

Improve efficiency within your energy system that lives right in the muscle

It improves your ability to flush and buffer the build-up of metabolic wastes

hormones and neurotransmitters, such as testosterone, norepinephrine/epinephrine and cortisol may increase

They possess a well-tuned, highly trained ATP-PC system

Types of power training

Heavy Strength Training

Explosive Strength Training

Ballistics

Plyometrics

Squat thrusts

Start off in a squat position (bend your knees and pretend your sitting on a toilet)

From that position jump into a press up position

Lift your legs from their position up to your body so your in a frog like position

Jump up and repeat

Repeat this in 3 sets of 10

Squat thrusts help improve strength because it builds it up in the lower body with emphasis on the quads, glutes, and hamstrings. The squat thrust will also improve hip mobility and cardiovascular endurance. The exercise is commonly used in metabolic workouts to improve conditioning and fat loss.

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Strength training is a type of physical exercise that is specialises in the use of resistance to induce musculature contraction which builds the strength, anaerobic endurance, and the size of the skeletal muscles. After a work out your body repairs or replaces damages muscle fibers through a cellular process where it fuses muscle fibers together making them stronger.
Benefits of strength

It makes you stronger and fitter

Strength training protects bone health and muscular mass

It helps keep the weight off for good

It helps you develop better body mechanics

Strength training can help with chronic disease management

Strength training boosts energy levels and improves your mood

Types of strength training

Total body circuit training

Push-pull training

Power lifting training

Explosive dynamic training

Muscular isolation training

High-volume training

Beginner Body weight Workout

20 body weight squats

10 push ups

20 walking lunges

10 dumbbell rows (using a 4 litre milk)

15 second plank

30 jumping Jacks

Repeat for 3 rounds

Body weight workouts help improve strength, because it's focusing on a specific area and breaking those fibers, and then fusing them back together but stronger.

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Running with a parachute on your back will help with speed. The reason it will help is, when you run you will be filling the parachute with air which will be influencing you to go the other way, therefore improving your endurance and your speed because you will need to run fast to get momentum.
Benefits of Speed

Increases your body endurance strength

It makes longer cardio and muscle strengthening training sessions easier

It increases the bodies storage of oxygen, which helps the muscle function in all forms of exercise

Types of running

Base run

Progression run

Long run

Fartlek

Intervals

Hill repeat

Heavy sled drags

You need a sled of some sort, or anything that can carry a certain amount of weight, the weight on the sled should be close to your max squat (the sled should have a line or something that you can grip on to pull it)

Have the sled face the opposite way your facing

Hold onto the rope that is attached to the sled

Start running but you have to drive your your front knee powerfully forward

Then drive your front foot down and back into the ground to propel yourself forward

Perform 3-5 sets of 10 to 15 yards with 3 minutes of rest between sets

Sled drags help improve speed because your training your body to drag something heavy, and after time, if your running without it you will feel much lighter, therefore you will run faster.

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Gymnastics can help with flexibility because they are able to move their body in different ways compared to others. Flexibility is the range of motion you have in your joints or a group of joints. If you don't have flexibility i gymnastics then you don't develop certain skills.
Benefits of flexibility

The risk of injury reduces because of the joints being able to bend and be influenced in different ways

Muscular tightness can be reduced when you do dynamic stretches

Flexibility can help with balance, and enhances your range of movement with greater ease and dexterity

Types of stretches

Dynamic stretching

Ballistic stretching

Static active stretching

Static passive stretching

Isometric stretching

PNF stretching

Lung with spinal twist

Start by standing straight with your feet together

Go into a lunging position

Take which ever hand you want to start with and twist your body and place your hand on the floor, and with your other hand extend it towards the ceiling/sky (Right hand = twist your body so your stomach is facing the other direction of which side your hand is on)

Hold the stance for 30 seconds to 2 minutes

Repeat on the other side

Lung with spinal twist helps flexibility because your stretching your legs by doing lunges, and that helps stretch the muscles. Twisting your spine will help with flexibility, and it will help when your older and to help you be able to bend down to the ground.