Table 10.

Skeletal muscle adaptations and exercises employed in strength, power, endurance (aerobic or cardiorespiratory), and flexibility training programs.

	Definition	Exercises used in the training programs
Strength	The force or torque can be developed by the muscles performing a particular joint movement (e.g., elbow flexion, knee extension) (Knuttgen and Komi, 2003).	→ Traditional resistance training. → Ballistic exercises. → Plyometrics. → Olympic-style weightlifting. → Sprints and resisted sprints.
Power	The rate of performing work; the derivative of work concerning time; the product of force and velocity (Knuttgen and Komi, 2003).
Endurance (aerobic or cardiorespiratory)	The ability to maintain either a specific isometric force, or a specific power level, involving combinations of concentric and eccentric muscular actions (Winter and Fowler, 2009).	→ Low- and moderate-intensity continuous exercise. → Interval training variations (e.g., HIIT, RST, and SIT).
Flexibility	The intrinsic property of body tissues determines the range of motion achievable without injury (Knudson et al., 2000).	→ Static, dynamic/ballistic stretching. → Proprioceptive neuromuscular facilitation stretching.

HIIT, High-intensity interval training; RST, repeated sprints training; SIT: sprint interval training.