Fitness 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.
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)...
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