Multi Stage Fitness Test AO3 Unit 3

8/3/2019 Multi Stage Fitness Test AO3 Unit 3

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Unit: 3 AO: 3

Introduction

The Multi Stage Fitness test also known as the bleep test is designed to test your cardio vascular

endurance also know as stamina or aerobic capacity and it is the ability of our heart and lungs to

work out for a prolong period of time without getting fatigued . Your cardio vascular enduranceis one of the most important part of fitness it is basically how strong your heart is. An example of

someone with a good c/v endurance is a Royal Marine Commando the reason why they would

have a good c/v is if he/she has been on patrol for 6 hours and then comes under firer he wouldhave to run to cover or if a man is hit then he would have to carry/drag him to cover a another

type of public serves that would need a good c/v endurance would be a police officer on patrol

they will have to chase the criminal for a long time if he had a good c/v endurance and if they are

fatigued then there skill level goes down so they got less chance of getting him in handcuffs thereason why they got less chance of getting them is because when your fatigued your skill levels

go down.

Method

The equipment that is need for this is a set of cones, CD, CD player and a tape measure. To set

up this test you will need to measure 20 meters and mark it off with the cones then you have to

warm up before you do the test because you might pull your muscles and damage them so stretchyour hamstring and your calf muscles in order for them to work right and not get damaged. Next

you will need to get ready, put the CD into the CD player and get ready for the countdown thengo back and fore with the beets and try not to miss one if you do you will go out on the third

beep and then youre out also you have to remember your score after you have done the multistage fitness test to prevent aching you have to warm down so no lactic acid can build up in your

muscles. A public serves that would need good cardio vascular endurance is an infantry soldier

for when he/she goes on patrol for four hours and comes under fire and he/she would need tohave the energy to eliminate the enemy while carrying around a lot of really heavy equipment. A

sports man or woman that has good c/v endurance is a marathon runner where they would need

to constantly run.

Results

Jamie de kercove10.4

Nick Evans10.5

Joshua Sherman11.0


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Description

I have the better score because I have been playing rugby for about five years and Jamie has been

playing rugby for just over a year. I am also training for the Royal Marine Commandos where I

work on my cardio vascular endurance by running for fifteen minutes every night.

....

Introduction

Illinois agility test is the ability to change direction at speed without losing control. It measures

your fast twitch fibres an example of a sports man/woman that would need it is James hook whenhe is side stepping someone and another sports man/woman that would need good agility is a

footballer when he is reacting to a tackler.

Method

The equipment that you need is a set of cones or flags, tape measure and a stop watch to set this

up you will have to put a cone for the start and then measure out 15 meters up and put a cone, 8

meters across and put a cone down then go down 15 meters down and put a cone down after wedid that we went back to the middle and marked it and marked it every 2 meters Intel you got 5cones going down the middle. Before you do the test you have to warm up your calf muscles,

groin muscles and your hamstrings for ten minutes otherwise you might pull a muscle and

damage it. After worming up you lie on your chest and then push yourself off the ground and runaround the cones as shown in the diagram. A public service that would need good agility is a

fireman so they would be able to get up the lager as fast as possible. A sports man or woman that

would need good agility is a footballer so they would be able to side step people.

ResultJoshua Sherman17.15

Nick Evans- 17.58


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Description

I got the better score than nick because I have been doing rugby for about five years and I use it

to side step people and nick got the lower score because he doesnt use agility as much because

he dose kick boxing and there is not as much agility in it as rugby.

Introduction

The 12 minute coopers run is designed to test your cardio vascular endurance also known as

stamina or aerobic capacity and it is the ability of our heart and lungs to work out for a prolongperiod of time without getting fatigued . Your cardio vascular endurance is one of the most

important part of fitness it is basically how strong your heart is. An example of a public serves

that needs a good c/v endurance is. An example of someone with a good c/v endurance is aRoyal Marine Commando the reason why you would have a good c/v is if he/she has been on

patrol for 6 hours and then comes under firer he would have to run to cover or if a man is hit then

he would have to carry/drag him to cover.

Method

The Equipment that is needed for this is a trundle wheel, flags or cones and a stop watch to set

this up you will need to set the flags or cones every 100 meters with the trundle wheel and then

you have to warm up your calf muscles, groin muscles and your hamstrings to make sure you

dont damage your muscles then you do the run for 12 minutes and counting the flags or cones asyou go past them after you have run for 12 minute to prevent aching in the morning you have to

warm down so no lactic acid can build up in your muscles. After worming down you have totimes the amount of flags that you have passed by 100 to get your score in meters


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Result

Joshua Sherman- 23.50

Nick Evans- 22.50

Jamie de kercove- 22.50

Description

I got the better score because I have been doing rugby for about five years and Jamie has only

been doing it for just over a year. The reason why nick has the same score as Jamie is because he

goes out for regular runs every day. I got a better score than nick because I do a more running

around than him.

Documents

Multi Stage Fitness Test AO3 Unit 3