Unit 3 A03

8/7/2019 Unit 3 A03

1/11

Alex Connelly

10NS

Public Services

Unit 3: AO3

Explain and undertake a range of fitness test that cover the components of

fitness, sowing regard for health and safety and

8/7/2019 Unit 3 A03

2/11

40 metre sprint test

Introduction

The 40 metres sprint test measures the participants time in which they can run 100

metres its a very good and effective way too see how fast they are. This test is very

effective way because its an easy test too set up and can be used again too avoid

anomalies if for example the participant was tired. Speed is vital for being in a public

service like the Metropolitan police service as they need too be quick and fast off the

mark when chasing criminals. If they didnt then the criminal could get away and the

police would have more work to do. A good example of an athlete who has a very

good speed would be Didier Drogba who plays centre forward for Chelsea Fc and the

Ivory Coast. His position on the football field requires him to have a great level of

speed in order too score goals. If he did not then he would not be able to get to the

ball before a defender or would get tackled by chasing defenders in attackingsituations

Methodology

Before you take this test you need too warm up

properly. A good way to warm up for a sprint test is to

stretch your muscles in your legs and arms. A good way

to do so would be to sit down and reach for your toes.

Once you have warmed then you are ready to undertake

the test. First of all measure the distance of 40 meters.

Then put a cone or marker at each end you now have

your track. Then the assistant needs to be ready to

record your time with a stopwatch. Once you are on the

mark and ready too start the assistant will sayon your

marks, get set, GO! as soon as this is said you may

begin the test and attempt to run the 40metres as fast as

you can. As soon as you are over the finish line the assistant will stop the stopwatch

and you have your time.

Equipment

For this test you will need - a flat surface

Tape measure

Stopwatch

Assistant

Cones

Trainers & a suitable sports kit

8/7/2019 Unit 3 A03

3/11

Results

Subject 1s result was 5.84



Discussion

There are many good points to discuss from the results in

this fitness test. They can tell us a lot about their personal

speed and also give us an idea of there body muscle in

area such as biceps and the triceps. Subject 1s result was

a very good result. He could have this kind of level of

speed because he is an enthusiastic footballer and plays

on the wing for a local football team. Speed is essential inplaying in position such as the wing in football because it

requires you too frequently run back and forward very

quickly. If he had a low level of speed he wouldnt suit

this position on the football field. Subject 2s result was

not such a good level of speed. A reason for this could be he is not usually

involved in activities or sports that require him to have a high level of speed.

Subject 3s result was quite reasonable for this test it no far off the average mark

of 7.59. A good way for him to improve his fitness could be to regularly practice

sprinting techniques and also undertake exercise that help build strength as

strength plays a vital part in be fast.

Conclusion

So from this fitness test we can tell how fast a individual is and also find out about

there body build or how much muscle they have. This test is very useful and

effective as it doesnt normally produce any anomalies weather it be because they

are tired or the assistant doesnt stop the stopwatch at the correct time. If I did this

test again Id analyse more results and try and be faster.

8/7/2019 Unit 3 A03

4/11

Sit & Reach Test

Introduction

The sit and reach test is a common measure of

flexibility it specifically measures the flexibility

of the lower back and hamstring muscles. This

test is important because tightness in this area is

implicated in lumbar lordosis, forward pelvic tilt

and lower back pain. This test was first

described by Wells and Dillon (1952) and is

now widely used as a general test of flexibility.

Flexibility is the range of movement possible

around a joint or series of joints (class notes). A

good example of a public service that requiresyou too have a reasonably good level of flexibility is a fire man as they have to be

able to pull people out of burning buildings they may have to be able to bend down

very low and retrieve them. If they didnt they may not be able to pick them up and

therefore as a result, the job wouldnt be conducted properly and people could lose

theyre lives.

Methodology

Before you think about taking this test its absolutely

vital that you warm up. Especially as you are going to

be pushing your flexibly to its absolute maximum. So

its essential that you stretch your stomach, arms and

leg muscles. After you have done so you need too set

up the apparatus, as you will need a sit and reach box.

The sit and reach box (as shown on the right) has two

main parts where you place your feet and where you

stretch out your arms.

First off, place your feet on the box with your legs straight. It is absolutely vital that

your legs are straight otherwise it wont be a fair test and your result wont be correct.

Once you have your legs straight and you are correctly in position, then you can begin

to stretch out as far as you can with your finger tips. Then the assistant will measurehow far you reached on the sit& reach box. The assistant will also make sure your

legs are straight at all time, because if theyre not then the test will not be fair at all.

Equipment

To undergo this test you require the following:

A sit & reach box

An assistant

A sports kit

8/7/2019 Unit 3 A03

5/11

Results

Subject 1s result was 17cm

Subject 2s result was 25cm

Subject 3s results was 20cmSubject 4s result was 30cm

Discussion

These results tell us a lot about the

participants level of flexibility. Subjects 4s result was very good and he has a good

level of flexibility. This could be because he works out regularly or takes part in

sports or activities that help improve your flexibility e.g. Subject 4 could be a gymnastor take part in karate or yoga lessons. Subject 3s result was good; again his result

shows he has a good level of flexibility. Subject 1s result tells us he doesnt have a

very high level of flexibility, reasons for this could be that he doesnt play many

sports or take part in any activities that require a high level of flexibility e.g. a

gymnast requires a very high level of flexibility to be able to adapt to theyre

environment. Subject 2s result was good and tells us that their flexibility level is not

a huge level of flexibility neither is it a poor level of flexibility. This is the type of

flexibility youd expect to see in a average Golf player. A good example of somebody

with a high level of flexibility would be Tom Daley Olympic world champion diver

who needs to be very flexibility to be able to adapt to his environment.

Conclusion

So from this test we can tell a participants level of fitness. I was reasonably happy

with my level of flexibility but wish to improve over the coming 8-10 weeks and have

a higher level than I do now. A good way to improve flexibility would be stretching

every morning and stretching every evening this would help increase your level of

fitness. Also doing other flexibility related exercises daily e.g. attending a martial arts

class would help.

8/7/2019 Unit 3 A03

6/11

3 Rep Max Strength Test

Introduction

The 3 rep max strength test is a way of measuring

somebodys level of strength. There are threeaspects to strength. They are maximum strength

which is the maximum force a muscle or group or

muscles can exert in one single voluntary

contraction. There is also muscular power which

is the ability to contract muscles with a speed and

force in one explosive act. Finally theres

Muscular endurance which is the ability of a

muscle or group of muscles to work for as

prolonged period of time without the onset of

fatigue (class notes). This test focuses on mostly

maximum strength and muscular power.Especially Muscular Power because when you lift

the bench press you need to be fast and explosive.

Strength is vital in working in the public service

because it can be related to speed for example a

police officer chasing a criminal, he needs too be

fast and needs good strength to be able to get them

on the floor and put them in handcuffs. A good example of an athlete with a high level

of strength would be Usain Bolt he needs a very high level of upper body and lower

body strength too be able to be fast off the mark in a 100m race.

Methodology

Before you undertake this fitness test you need to warm up

correctly. This test measures strength so you need to stretch your

muscles. A good warm up for this test would be a push up, this

helps stretch the key muscles youll need for this test. For this test

youll need a weight bencher. You also need an assistant to spot

you, this test is very dangerous if not done correctly so its

essential that a spotter is in place behind the weight bencher at all

times. You then set up the bar with what you feel very comfortablewith this could be 5kg or 50kg depending on the participants

personal strength level. You should then lie back down (as diagram shows on the

right) and the spotter will help you get the bar to the point where your arms are fully

stretched and you feel you can hold it on your own. The spotter doesnt let go of the

bar until you say my bar the spotter then lets go and youre then in full control of

the bar. You then have too lift the particular weight thats on the bear e.g. 20kg, You

have to do 3 full reps to be able to count that weight if your fail to and you cannot lift

that weight for 3 full reps then you finish the test and you keep that score as your

result e.g. subject 1s result was 35kg so thats his maximum weight bench press

result. However if you do lift the bar then you can progress and attempt to lift bigger

weights.Equipment

8/7/2019 Unit 3 A03

7/11

For this test you will require:

A bench press machine

Assistant (too spot you)

Trainers

Sports Kit

Results

Subject 1s result was 40kg





Discussion

There were some very encouraging and some very interesting results from the

participants in this test. Subject 5s result was a fantastic result and they have a very

high level of strength. This could be due to the fact that they regularly train at a gym,

this could be the reason for his very high level of strength they could often use

apparatus that help increase strength such as a pull up bar. This is an apparatus that is

used too build up muscle in the biceps and shoulder muscles. This is a key area in the

body associated with strength. Subject 3s results was not so good and this suggests

he has a low level of strength. This could be because he does not take place inactivities or exercises that help build up muscle, therefore him having a lower

strength. This could also be because of his age subject 3 is 14 and may have not

matured physically as fast as subject 5. Subject 1s result was a good result as he has a

good moderate level of strength this could because he plays sports that require you too

have a reasonable level of strength e.g. rugby a game in which you are more benefited

if you have a good level of strength e.g. a Prop needs to be strong as they are

frequently tackling the opposition. Subject 2s result was better than subjects 3 and 4

however it s not a very high level of strength. A way their strength could be improved

is by writing a fitness programme that is based on improving strength and then retest

them after the programme.

Conclusion

So from this test we have concluded that different people have different levels of

fitness. This may be because people play different sports that require different levels

of strength or do different activities that help build up personal strength. Subject 4s

target is to write a fitness programme based on improving his personally strength and

when hes retested in 8 weeks time he hopes to get a result of 35 kg. This is a

reasonable target and is achievable if he sticks to his fitness programme

8/7/2019 Unit 3 A03

8/11

Cooper 12 Minute Run

Introduction

The Cooper 12 Min Run is a fitness test used to

determine cardio vascular Endurance. Cardio

vascular Endurance is the ability of our heart and

lungs to work over a prolonged time period without

becoming fatigued (Class Notes). If you become

fatigued you loose concentration and then you wont

be able to work to the best of your ability. Cardio

vascular endurance is vital for many public services

especially the police and the Ministry of Defence. An

example of Cardio vascular endurance used in the

ministry of defence would be charging at an enemye.g. soldiers running into battle. If they didnt have a

good level of cardio vascular then they wouldnt be

able too keep up and would get fatigued therefore

losing their concentration and not being able to do

there jobs to the best of there ability. A good example

of someone with a high cardio vascular endurance would be Garret Reynolds a

professional BMX rider who needs a good level of cardio vascular endurance to keep

going.

Methodology

First of all place markers at set intervals around the

400m track. The grid should be 100x100m. To measure

the 100m accurately you could use a tape measure,

however the assistant in this case used a Apple iPhone

application called(Limekiln software) Tape Measure

The Participants have too run for 12 minutes. To

measure the completed distance count how many cones

you run around e.g. 23 cones would be 2300m and thatwould be your distance covered. Walking is allowed,

though the participants must be encouraged to push themselves as hard as they can.

This could involve a teacher e.g. Mr. Davies encouraging you.

8/7/2019 Unit 3 A03

9/11

Equipment

To undertake this test you will require:

400 metre track - marked every 100 metres

Stop watch

Assistant

Kit

Trainers

Results

Subject 1 result was 2700m

Subject 2 results was 2300m

Subject 3 results was 1700m

Discussion

These results tell us about their cardio vascular endurance levels. Subject 1 had a

very high level of cardio vascular endurance; this could be because he plays for a

local football team and also plays for a rugby team. This could be the reason for his

high level of cardio vascular endurance. To be able to play football or rugby you need

a high level of cardio vascular endurance, if you didnt then youd not be able to adapt

to your environment. Subject 3 has a much lower level of cardio vascular endurance

than subject 1 this could be due to the fact that he doesnt play many sports that

require a high level of cardio vascular endurance e.g. snooker. He could improve his

cardio vascular endurance by running regularly round a track. A good way of

measuring his improvement in this area of fitness could be timing himself and

pushing himself for longer each time.

Conclusion

So from this fitness test we can conclude that different

participants have different levels of cardio vascular endurance,

My result has told me a lot about my cardio vascular endurance

and to try and improve it I am going to write a fitness program

that is based upon raising cardio vascular endurance. When I re

take this test in 8-10 weeks I aim to get 2700m.

8/7/2019 Unit 3 A03

10/11

Illinois Agility Run

Introduction

The Illinois Agility Run was created in Illinois University. Itis used to measure Agility. Agility is (class notes) the ability

to change the direction of the body at speed without losing

control. A similar agility test is used by the Metropolitan

Police Service. They use a similar test because its an

accurate and efficient way of measuring agility. To be in the

Metropolitan Police service or another public service e.g. the

coastguard, you need to be able to change direction quickly

and safely. An example of a Police Officer using agility

would be if he was chasing a criminal through gardens. Hed

need to be able to change direction so he can keep up and

change direction well. If police officers didnt have goodagility then their job would be a lot harder and more

criminals would get away. A good example of an athlete

with good agility would be Wayne Rooney who needs to be

able to change direction quickly while playing upfront for

Manchester United.

Methodology

The Illinois Agility Run ( As shown on the right) has

length of 10 metres and the width ( the total distance

between the start and the finish line is 5 metres long. 4

cones can be used to mark the start, finish and the two

turning points. Each cone in the centre is spaced 3.3

metres apart. The athlete or the person undergoing the

test starts lying down at the start point with their chin

touching the floor, theyre legs should be straight, feet

together and arms by there side. When commanded by

the assistant who will say on your marks, get set GO!

the person undertaking the test will negotiate

their way around the circuit. The assistant records

theyre time using a stopwatch from when he givesthe command to start until the athlete passes the

finish line. (www.brianmac.co.uk)

Equipment

To undertake this test you will require: a flat surface -

8 cones

Stop watch

Assistant

Kit Trainers
http://www.brianmac.co.uk/http://www.brianmac.co.uk/

8/7/2019 Unit 3 A03

11/11

Documents

Unit 3 A03