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

40 metre sprint test

Introduction

The 40 metres sprint test measures the participant’s time in which they can run 100 metres it’s a very good and effective way too see how fast they are. This test is very effective way because it’s 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 didn’t 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 attacking situations

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 say”on 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

Results

Subject 1’s result was 5.84Subject 2’s result was 9.04Subject 3’s result was 7.90

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 1’s 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 in playing 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 wouldn’t suit this position on the football field. Subject 2’s 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 3’s 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 doesn’t normally produce any anomalies weather it be because they are tired or the assistant doesn’t stop the stopwatch at the correct time. If I did this test again I’d analyse more results and try and be faster.

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 requires you 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 didn’t they may not be able to pick them up and therefore as a result, the job wouldn’t be conducted properly and people could lose they’re lives.

Methodology

Before you think about taking this test it’s absolutely vital that you warm up. Especially as you are going to be pushing your flexibly to its absolute maximum. So it’s 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 won’t be a fair test and your result won’t 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 measure how far you reached on the sit& reach box. The assistant will also make sure your legs are straight at all time, because if they’re 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

Results

Subject 1’s result was 17cmSubject 2’s result was 25cmSubject 3’s results was 20cmSubject 4’s result was 30cm

Discussion

These results tell us a lot about the participant’s level of flexibility. Subjects 4’s 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 gymnast or take part in karate or yoga lessons. Subject 3’s result was good; again his result shows he has a good level of flexibility. Subject 1’s result tells us he doesn’t have a very high level of flexibility, reasons for this could be that he doesn’t 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 they’re environment. Subject 2’s 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 you’d 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 participant’s 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.

3 Rep Max Strength Test

Introduction

The 3 rep max strength test is a way of measuring somebody’s level of strength. There are three aspects 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 there’s 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 you’ll need for this test. For this test you’ll need a weight bencher. You also need an assistant to spot you, this test is very dangerous if not done correctly so it’s 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 comfortable

with 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 doesn’t let go of the bar until you say “my bar” the spotter then let’s go and you’re then in full control of the bar. You then have too lift the particular weight that’s 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 1’s result was 35kg so that’s his maximum weight bench press result. However if you do lift the bar then you can progress and attempt to lift bigger weights.Equipment For this test you will require:

A bench press machine Assistant (too spot you) Trainers Sports Kit

Results

Subject 1’s result was 40kgSubject 2’s result was 30kgSubject 3’s result was 15kgSubject 4’s result was 20kgSubject 5’s result was 65kg

Discussion

There were some very encouraging and some very interesting results from the participants in this test. Subject 5’s 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 3’s results was not so good and this suggests he has a low level of strength. This could be because he does not take place in activities 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 1’s 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 2’s 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 4’s target is to write a fitness programme based on improving his personally strength and when he’s 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

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 won’t 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 enemy e.g. soldiers running into battle. If they didn’t have a good level of cardio vascular then they wouldn’t 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 that would 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.

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 didn’t then you’d 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 doesn’t 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.

Illinois Agility Run

Introduction

The Illinois Agility Run was created in Illinois University. It is 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 it’s 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. He’d need to be able to change direction so he can keep up and change direction well. If police officers didn’t have good agility 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, they’re legs should be straight, feet together and arms by there side. When commanded bythe 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 they’re 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

Results

Subject 1’s result for the Illinois Agility run was 17.3 seconds. Subject 2’s result for the Illinois Agility Run was 15.4Subject 3’s result for the Illinois Agility Run was 16.08

Discussion

These results can tell us a lot about the person’s agility and also a little about there body and fitness. Subject 2’s result is seen as a good time; however subject 1’s was not so good. So from these results you can tell that subject 2 is more agile than subject 1. However subject 3’s results were in the middle and was better than subject1 but not better than better than subject 2’s. Reasons for this could be that subject 2 plays for a football team and is a member at a local gym. Playing for a football team requires you to have a high level of agility because you are often in situations where you need to change direction safely and efficiently. If subject 2 took a test that measures your flexibility he might not get a very good result because he doesn’t need to be very flexible to play football. If you a tested a variety of players who play in different positions then the results would be very different because different positions on the field require more agility than others. Therefore subject 2’s more agile than subject 1.

Conclusion

So this test concludes your personal agility. It can tell you a lot about a person, e.g. if they played a sport ore even a specific position in that sport. If they played rugby they’d have a good level of agility e.g. Shane Williams who plays on the wing for Wales and the Ospreys has to be able to change direction quickly. This is a good way of public services measuring agility because it gives them quite a good idea of what a person’s agility is and what you’re capable of. The Metropolitan police service use a similar test that measures agility so they can determine whether you’re agility is good enough to join them.

Speed

Introduction - In this part of the poster I’m going to be talking about Speed. Speed is a health related component of fitness not a skill related component of fitness. Speed is used in everyday life and it also plays a big role in many different sports. Many world famous athletes need speed to be able to adapt to their environment.

Definition - Distance travelled per unit time. Speed is the scalar quantity that is the magnitude of the velocity vector.

Facts!Speed doesn’t just make you run faster. It makes you fitter, increases the range of movement in your joints, makes you more comfortable at all speeds, and it will ultimately help you to run harder for longer.

What is speed?Speed is the quickness of movement of a limb, whether this is the legs of a runner or the arm of the shot putter. Speed is an integral part of every sport and can be expressed as any one of, or combination of, the following: maximum speed, elastic strength power peed endurance.

How speed can be improvedSpeed can be improved by building up muscle in the lower and upper body area. Such as biceps, triceps and the abdominal area. The technique of sprinting must be rehearsed at slow speeds and then transferred to runs at maximum speed for example practising it daily before you put it into action.. The stimulation, excitation and correct firing order of the motor units, composed of a motor nerve and the group of muscles that it supplies, makes it possible for high frequency movements to occur. “The whole process is not very clear but the complex coordination and timing of the motor units and muscles most certainly must be rehearsed at high speeds to implant the correct patterns” (Bull) physical education & the study of sport 2001.

How speed is measuredThere are a many different fitness tests to measure speed such as the Stop frame action recording, vertical ballistic speed trap and the Optical speed trap. However the most popular and reliable test fro speed is the 40m sprint test where the subject has to simply run the distant of 40m as fast as they can. A stopwatch, cones and measuring tape.