List the 4 components of health related fitness and the appropriate guidelines for each

These components include; 
Cardiorespiratory Endurance: Ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity. 
Guidelines
3 - 5 days per week
20-60 minutes a day
intensity of 60%-90% of MHR

Muscular strength; the ability to perform activities that require high levels of muscular force.
2 -3 days per week
2-6 sets
≤ 6 repetitions 
Intensity of 80 - 90 % of 1RM

Muscular endurance; 
2 - 3 days per week 
2 - 3 sets
≥ 12 repetitions
Intensity of 60% - 70% of 1RM

Flexibility 
2- 3 days a week
≥ 4 repetitions per muscle group 
15 - 60 seconds

Body composition     Women   men
Essential fat               10-13%   2-5 %
Athletes                     14-20%  6-13 %
Fitness                      21-24%  14-17 %
Average                    25-31%    18-24%
Obese                      ≥ 32%       ≥ 25%

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