MUSCULAR STRENGTH: Your ability to exert a force through a given distance. Muscular strength can be determined by the difficulty of an exercise that you are able to perform for a single repetition.
POWER: The amount of force you can exert in a specific amount of time. Power = Work/Time
MUSCULAR ENDURANCE: How long you can exert a specific force.
CARDIOVASCULAR ENDURANCE: Your body’s ability to supply working muscles with oxygen during prolonged activity.
SPEED: Your ability to rapidly and repeatedly execute a movement or series of movements.
COORDINATION: Your ability to combine more than one movement to create a single, distinct movement. For example, performing a simple jump requires that you coordinate several movements. The bend at the waist, knees, and ankles and then the correct extension of those joints must all be combined into a single movement. Your ability to combine these movements, with the proper timing, into one movement determines your coordination, and in turn, how well you can do the exercise.
BALANCE: Your ability to maintain control of your body’s center of gravity.
FLEXIBILITY: Your range of motion. If someone while doing a squat and using good form, can go down until her butt touches her heels, and other person can only go until his thighs are parallel to the ground, then first person has greater flexibility.