EXERCISES to train

Question 1

Cardiovascular endurance

Answer 1

Long, steady-state run at a comfortable pace, fartlek, Stair Climbing

Question 2

Muscular Strength

Answer 2

Squats, Deadlifts, Bench Press, Pull-Ups/Chin-Ups, Rows, Overhead Press, Lunges, Leg Press, Push-Ups, Dips, Planks, Russian Twists

Question 3

Muscular Endurance

Answer 3

Bodyweight Squats, Walking Lunges, Push-Ups (variations like incline or decline), Tricep Dips, Bodyweight Rows, Planks (with variations like side planks or plank jacks), Wall Sits, Step-Ups, Jumping Jacks, Mountain Climbers, Bicycle Crunches, Burpees

Question 4

Muscular Power

Answer 4

Jump Squats, Plyometric Push-Ups, Box Jumps, Medicine Ball Throws (e.g., overhead, chest passes, rotational throws), Kettlebell Swings

Question 5

Speed

Answer 5

Sprints, Interval Training, Plyometric Exercises, Hill Sprints, Resistance Training

Question 6

Flexibility

Answer 6

Static Stretching, Dynamic Stretching, pilates, yoga

Question 7

if I’m trying to build strength should I do high reps or high sets

Answer 7

When aiming to build strength, the primary focus should be on lifting heavier weights with proper form with the emphasis on high sets with moderate to low reps.

Question 8

if I’m trying to build muscular endurance should I do high reps or high sets

Answer 8

Endurance training aims to improve the muscles’ ability to sustain activity over an extended period so the focus should be on higher repetitions with lighter weights with moderate amount of sets.

Question 9

if im trying to improve muscular power should i do high reps or high sets

Answer 9

Incorporate explosive exercises that involve rapid acceleration and deceleration of the weight or your body. Low Reps, Moderate Sets to allow maximal effort on each repetition. The weight should be challenging but not so heavy that it compromises your speed or technique.