Testing and Training for the Uniformed Public Services. Assignment 2 – Fitness Tests. Introduction: In this assignment I will begin with outlining fitness tests for the main components of fitness and comparing the results to a specific public service entrance test, then explaining the strengths and areas for improvement. I will then go on to describing methods of fitness training for the main components of physical fitness and evaluating them as well as an evaluation. Task 1. Maximum sit-ups in 2 minutes: 84
Maximum press-ups in 2 minutes: 82 Timed wall squats: 1 minute, 30 seconds Step test: 91 Long jumps: 7’3 ft. Sit and reach: 10cm Timed plank: 2 minutes, 10 seconds Agility run: 14. 46 seconds 10m standing start sprint: 2. 07 seconds 10m rolling start sprint: 1. 45 seconds 1. 5 mile run: 12 minutes, 15 seconds Bleep test: 10. 4 These tests all challenged different components of fitness. Such as the sit and reach measured flexibility, sit-ups, press-ups and plank tested muscular endurance and the sprints to determine speed.
Other tests such as the step test and the 1. 5 mile run challenged aerobic endurance. The results I achieved were generally pretty good in comparison to the Army fitness requirements. The army requires you to achieve at least level 10. 2 in the bleep test which I marginally achieved with a score of 10. 4. You are then expected to be able to do 50 sit-ups in 2 minutes (male or female) as well as 44 press-ups (21 for females). I managed to do 84 sit-ups in 2 minutes and 82 press-ups within 2 minutes showing good muscular endurance.
Your aerobic endurance will then be challenged again with a 1. 5 mile run of which you will be expected to complete within 12 minutes, 45 seconds; I completed the run in 12 minutes, 15 seconds which I think could be improved but enough to meet the standards required nevertheless. The army use fitness tests such as the press-up test to challenge your muscular endurance. As a solider you will need a good level of upper body strength, the press-up test is supposed to be a tough muscle endurance test that will stress the chest, back, shoulders and arms.
The sit-up test again is used as a way to test muscular endurance. Having a strong core and mid-section means that you carry strength in your stomach muscles and lower back muscles, helping you remain injury free as much as possible. The bleep test and 1. 5 mile run is used as a way to determine how good your aerobic endurance is, it’s a key component of fitness and very important in the army as you will be doing a great deal of carrying loads over many miles as new army recruits do.
Based on my results and if I were to remain at that standard, they would be enough to be able to join the army. I feel as though my strengths by far were the muscular endurance tests, such as the sit-ups and press-ups, achieving the required target by almost double. I was able to gain these results by doing weight training, both free weights and a bit of resistance machines 5 times a week at the gym to build strength and muscular endurance. An area I feel I could greatly improve on is my aerobic endurance, only just achieving the standards required to join the Army.
The reason I think I didn’t do as well on the aerobic endurance tests would be because I spend too much time weight training, without dedicating enough time to progress on the cardiovascular side of fitness training. I could improve my aerobic endurance levels by running, rowing and cycling in the gym, using variations on endurance and interval techniques for at least 30 minutes a day to gradually progress towards achieving a better time in the 1. 5 mile run and bleep test. Task 2. Different methods of fitness training are used in order to help you improve on the main components of physical fitness.
Flexibility can be improved by performing a number of different stretches such as static stretching and proprioceptive neuromuscular facilitation (PNF) stretching. It’s very important that your muscles are flexible in order to prevent injury and improve your performance in general. A great time to stretch is once you are warmed up, when muscles are most receptive, holding the stretches for 30 seconds as part of a cool down. A stretching programme over a period of months can lead to a large increase in range of motion (flexibility).
Flexibility will improve the execution of sports skills and reduce the likelihood of muscle soreness. It is also recommended that you should spend 5-10 minutes of stretching before beginning any sport or a physical activity in order to prepare your muscles for what is to follow, as well as after to initiate the recovery process. Static stretching – Shoulder Stretch; Moving part of your body slightly beyond the usual range and holding for a few seconds; • Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. • Place your right arm, parallel with the ground across the front of your chest.
Bend the left arm up and use the left forearm to ease the right arm closer to your chest. • You will feel the stretch in the shoulder. • Repeat with the other arm. PNF stretching – These exercises involve stretching a muscle or group of muscles, contracting the same muscle isometrically for at least three seconds, and then stretching it farther. PNF stretches effectively increase your range of motion if you do them at least twice per week. Always perform the stretching element of each exercise slowly and try to increase your range of motion gradually over a period of weeks and months.
Strength can be developed and improved by resistance training. The muscles work against a resistance to develop in size and strength. In addition to strengthening the muscles, all the other soft tissue in the area that is worked are strengthened too, that is the ligaments and tendons. It’s dangerous to jump straight into strength training as it is easy to damage not only the muscles but also the surrounding tendons and ligaments. In order to prevent this, a light challenging programme should be put together that gets the body used to lifting weights.
The resistance should be reasonably light and repeated about 10-12 times (repetitions); use a circuit of the gym and aim to work most of the body in-between 8 and 10 exercises, go around 2 or 3 times. The weights can either be free or resistance machines can be used. * Muscular endurance can be improved by circuit training. This involves going quickly from one exercise to another and doing a certain number of exercises or time on each station. This ensures the pulse rate is kept high and promotes overall fitness by generally working all the muscle groups as well as the lung and heart therefore improving the endurance side of it.
Muscular endurance involves both strength and endurance, and this type of training will benefit both because it involves the ability to be able to perform many repetitions against a given resistance for a set period of time. Another way to improve muscular endurance is to get involved in any cardiovascular activity, such as running, cycling, and playing sports, even walking will help you stay healthy and improve your leg muscles. To improve the endurance of your upper body, bodyweight exercises such as chin-ups, push-ups, triceps dips etc. will improve this as well as your strength.
Exercises: * Sit ups, step ups, press ups, squats, dorsal press, shuttle runs, seated dips, burpees, bent arm pullovers and straddle jumps. Duration: * 20 to 30 seconds work on each exercise with a 30 second recovery between each exercise. * 3 to 5 sets with a 3 minute recovery between each set. * Power is the combination of strength and speed used together. One method that can be used to develop power is plyometric training, this is a training technique designed to enhance power. It involves stretching a muscle and then immediately contracting it such as a hill sprint or squats.
Another example would be medicine ball squat throws. How to Perform It: • Stand in an athletic stance with your feet shoulder-width apart while you are holding a medicine ball and chest level. • Quickly squat down to parallel • Explosively jump straight up and explode the medicine ball above your head as high as you can. • Let the medicine ball drop to the ground, pick it up and repeat steps 1-3 for desired reps. * Aerobic endurance can be improved by interval training. This is the technique used by athletes to improve the heart’s ability to deliver oxygen and blood.
It involves training at a very high level followed by a period of light work, this cycle is then repeated. Interval training is usually associated with running but can be used in cycling and other activities such as rowing. During the intense period, work is done anaerobically and the heart works hard to pump oxygen around the body leading to an oxygen debt. In the recovery stage the heart is not working as hard, the oxygen debt is repaid and any poisons created are destroyed. This type of training improves the cardiovascular system, making better use of oxygen and more creating a more efficient removal of poisons.
This technique is obviously dangerous for those who are unfit or who have heart problems. Start with continuous training before moving on to interval training. Heart rates should be between 80% and 95% maximum heart rate (MHR) for interval training. * Speed is the ability to move a part of the body or the whole body quickly. Speed can be crucial in many sports where the activity is timed or you may be required to outpace and opponent. Speed is not just important for athletes; a quick physical reaction time might help you avoid injury in a public service or perhaps to chase and run down criminal suspects.
A method of training used to develop speed is basic sprints, sprinting will develop both speed and technique. The more you train for a specific speed activity, the better your body will get at performing the activity. Perform five sets of sprints, either on a track, on a field, or even on a treadmill. Sprint between 50 to 100 feet, then slow down to a jog for another 50 feet. Repeat the cycle approximately 5 to 10 times. As you progress, you should be able to increase the distance of your sprints, while, keeping your jogs at the same length. Conclusion: Through completing this assignment, I have gained the knowledge of and built an understanding of the different components of fitness as well as the various training methods that can be used to test and develop and individual’s performance. Bibliography: www. army. mod. uk www. generalfitness. com Fitness Testing and Training for the Uniformed Public Services. Assignment 2 – Fitness Tests. Table of contents: Introduction – Page 1. Task 1 – Page 1 – 2. Task 2 – Page 2 – 5. Conclusion – Page 5. Bibliography – Page 5.