Flexibility, body composition and cardiovascular endurance

Flexibility is moving a body part through its maximum range around a joint, measured in degrees, radians or centimetres.

Passive flexibility uses external help and gives the greater range; active flexibility uses no help and is static (sitting or standing) or dynamic (while moving).

Factors: the joint's structure (ball and socket moves most), stretchability of ligaments and muscles, coordination of agonist and antagonist, and muscle strength.

Methods: ballistic (rhythmic swinging movements), stretch and hold (stretch to the limit and hold a few seconds), and post-isometric stretch or PNF (contract 8-10 seconds, then stretch; needs supervision).

Body composition splits weight into fat and lean mass (hydrostatic weighing; skinfold calipers). Cardiovascular endurance is the heart, lungs and vessels supplying oxygen during long activity; it can be tested by the 12-minute run/walk.