1. Cardiorespiratory endurance
2. Muscular endurance
3. Flexibility
4. Muscular strength
5. Body composition

The correct answer is flexibility. The sit-and-reach test measures an individual’s flexibility in his/her lower back and hamstring muscles.

In order to improve or enhance your cardiorespiratory endurance, you should be engaged in rhythmic, physical activities such as running, jogging, swimming, biking and other aerobic exercises.

The heart muscles get more rigid as you get older. Also, the more the heart is used, the bigger the load it can accommodate with lesser pumps of the heart.

Target heart range for physical activity decreases as you grow older.

It can still improve her endurance and increase muscle mass. It also improves muscular strength.

It is a good plan.

In order to improve or enhance the flexibility of my muscles, I would do the following things:

1. Do two to three sessions of yoga and pilates every week.
2. In each session, I would concentrate on my major muscle groups such as legs, hips, back, abdomen, shoulder, and arms.
3. Each session must take within 20 minutes.
4. Aside from stretching exercises, I would engage myself in some aerobic exercises twice a week, such as running, biking and dancing.

Physical fitness is very important to me because it improves my overall health and gives long-term benefits, such as managing my weight and reducing the risk of having diseases such as diabetes, cancer, and cardiovascular diseases.

Activities that would maintain my fitness include doing aerobic exercises for 30 minutes a day. Moreover, opting to ride a bicycle to work and to school can be a great way to increase physical activity than using the car.