The ability of the heart, lungs and blood vessels to supply oxygen during sustained activity

The ability to lift heavy weights for one rep

Flexibility and range of motion

Static balance while standing on one leg

Improved stamina for prolonged activity

Stronger finger grip for typing

Better night vision

Increased hair growth

Maximal effort until completely out of breath

Moderate steady effort that raises heart rate and breathing but still allows short conversation

Very light effort with no change in breathing

Complete rest — no movement

Jog on the spot

Jumping jacks

Static stretching

Heavy weight lifting (single reps)

1 — Not confident

2

3 — Somewhat confident

4

5 — Very confident