Title page 1
Contents page 2
Introduction page 3
P1 starts on page 3
P1 ends page 17
M1 and D1 starts page 18
M1 and D1 end on page 29.
To complete this assignment, you must do the following ones below to enable you get the grades you want, if you don’t do this then you won’t get your grades. This fitness is compared with the normative data and the public service fitness requirements, so I can see what I got in all the public services.
For P1 you must describe a fitness assessment for each of the major components of fitness.
For M1 you have explain the results of the fitness Asessment and measure against relevant public service entrance requirements.
For D1 you must evaluate results of the fitness assessment, analyse strengths and recommend improvements.
P1 Describe a fitness assessment for each component of fitness.
Cardiovascular Endurance is commonly known as stamina, this is because cardiovascular endurance means the ability of the heart, lungs and blood vessels to deliver oxygen to your body tissues. This basically means that you go for longer periods of time when you run. The tests that measure this is the Bleep test or the 1.5-mile run. This is also when you use about 60%-80% of your maximum heart rate to keep you running for longer periods, so for example if you were to run over 1.5 miles than you would need to use a lot of oxygen and over 60% of your maximum heart rate.
Both are used in the public services, the Armed forces use the 1.5 (2.5km) mile run and to do this you have start with 800m as like a warm up, after you have done the 800m you will go into the 1.5-mile run trying to achieve a certain time for your chosen job. For the 1.5 mile run to be an Infantry soldier you must get under 9.30 minutes and to be an RLC driver you need under 14 minutes. This is for both female and male. However, all the Armed forces have different requirements.
-152400-36639500This is the times for certain jobs in the British Army.
1809750174307500left1743075The RAF (Royal Air Force) 1.5 mile (2.5km) have completely different times for the 1.5 mile runs. The reason the RAF is different is they don’t have times for different jobs, however they do have times for Male and females and different ages to. So basically, it tells you the younger you are, the better time you must have compared to a 30-year-old. The times for the ages are as follows on the table shown below.
The Royal Navy do their 1.5-mile run (2.4km) on a treadmill and its slightly same as the RAF with the times in different ages and its different for females and males again. The times are as follows in the time table below. As you can see the younger you are the faster you have to be.
The bleep test is used in both the Armed Forces and the emergency services, the bleep test is them to improve your Cardiovascular endurance. To do this test you must make sure you measure a 20m straight line in a sports hall and have a cd disk, so you can play the bleep test on, and the level you drop out on or fall behind is the level you get. The higher level you get the close the bleeps are to each other.
The Royal Navy uses the bleep test over 20m and you must get a certain level for your age, both male and females have different levels to achieve, to do the bleep test you must go on every bleep and get to the other line before the next bleep. The levels will go up and get more harder because the bleeps will get shorter meaning you have to increase your speed to keep going to achieve your level for your age. The table below shows you what level you must get for your age groups and for females and males.
The Raf does do the bleep test but it’s the same as the Royal Navy, the level you get will depend on your age and its different for males and females. The table below will tell you what you need for different age groups.
The Army does do the bleep test but the only thing this is used for is for officers, not soldiers. This test is taken at officer selection and pre-entry tests. The bleep test is 20m and for a male you must reach level 10.2 or above to be able to pass. For a female this is level 8.1or above to be able to pass the bleep test.
right164147500There is only 1 emergency service that does the bleep test which is the police, however the police bleep test is done with 15m not 20m so as you can see its relatively easier compared to the Armed forces, to pass this test both males and females must get the same scores. For the basic entry it is level 5.4 but there are different levels for different units as shown in the table below.
Muscular strength- Static lift
Muscular strength is the ability to use a maximum amount of force that a muscle can exert against some form of resistance in a single effort, to be able to lift heavier things. There are two tests that test your muscular strength, one is called a static lift and the other is called the hand grip test. The static lift test is only used in the British Army. The hand grip test is only used in some police forces across the country but not all of them. +
To do the static lift test, you basically must lift weights ranging from 15kg – 40kg onto a 1.45m high platform. The amount you must lift varies on each job type so for example an RLC driver will need to lift a minimum of 20kg or above. An infantry soldiers needs to lift 40kg which is the maximum weight. The weight goes up in 5kg every time. Your can see a demonstration of this test below.
The other test is called the hand grip test this is used in some police forces but not all of them use to pass their fitness assessment. The police requirement is to have your left and right hands able to squeeze 32kg as a minimum for both males and females to pass the fitness test, while some forces don’t need this to pass their fitness assessment.
The hand grip test is used to test each arm for strength and how much you can lift/pull to get the best score possible for your assessment.
Muscular endurance is the ability of a muscle group or group of muscles to sustain repeated contractions against a resistance for an extended period. This is measured by the press-up and sit-ups test these are used in the Armed forces to test muscular endurance. the armed forces use press-ups and sit-ups in the soldiers training. There are different requirements for different Armed forces and different ages, another test that is used is the jerry can run which you hold 2x20kg jerry cans filled with water, you must walk at the instructor’s pace and not pass him, or you will get a warning, you are allowed a maximum of 3 warnings. To achieve this, you must pass the minimum requirement by your job type, so for example an RLC driver would have to carry up to 60m or above to pass for a driver. An infantry soldier would have to carry the jerry cans up to 120m. However, you must do this in under 2 minutes as well.
Press-ups is a test that you will do in the Armed forces, you do this for continuous amounts of a given time like for example in the Army you would do like 44 press-ups for a male in 2 minutes and with every service it varies. Doing this test enables you to become stronger and increase your upper body strength.
The RAF use the press-ups test as part of their recruit training and these are measured in ages, females and males have completely different scores depending on their age, and to do a press-up you have to do a certain amount for your age in 1 301942585725000-561975819150minute. You will see the scores in the table shown below.
The Army use press-ups to test the soldiers upper body strength, they do this throughout their training and when they must do fitness assessments. The army do their scores by having a minimum requirement to meet. So, for males you must do 44 or above press ups in 2 minutes and for a female you must do 21or above press-ups in 2 minutes.
The navy do their press-ups by using audio bleeps. They must keep in time with audio bleeps, for the press-ups you must aim for 60 to bleep, satisfactory 40 bleep or you must get a minimum of 30 to bleep. This is to be able to measure how fit you are ready for training. This test must be taken over 2 minutes.
Sit-ups is a test where you do continuously for a set period so for example in the Army both females and males must do 50 sit-ups in 2 minutes. The Armed forces only use the sit-ups because its relevant to their training.
2552700108585000-600075106680000The RAF use sit-ups to increase their fitness standards and these are done by age groups and both females and males have different results depending on their age group, this test is done over 1 minute. This can see in the table below.
The Navy sit-ups are completely different to the Army and the RAF sit-ups because for the navy you must do the sit ups in time to audio bleeps, the royal navy require the test to be taken over 2 minutes and the requirements are shown below.
The Army use the sit-up test to enhance soldiers training and as part of their fitness requirements, both males and females must do 50 in 2 minutes as you can this is completely different to the RAF and the Royal Navy.
This test is only used in the British Army to enhance their training and it is also part of their fitness requirements to be able to walk 120m with 2x20kg jerry cans at the instructor’s pace, this is to be completed in under 2 minutes.
The jerry can run has different lengths you have to meet for different job roles for example an RLC driver would have to carry a minimum of 60m with the jerry cans compared to an infantry soldiers who must do the full length 120m.
Body mass index is a person’s weight in a kilograms (Kg) divided by his/her height in metres squared. To calculate it you do your weight in kilograms divided by height and divided your height again. The BMI is used in the Armed forces and the police service to see what your body mass index is and compare it to their pass requirements, so you can join the services.
The Raf use the BMI to measure your body mass index so you can join their service, males and females have different requirements because they both have different body mass index measurements. You will see the results in the table shown below.
left98107500In the navy the BMI requirements is the same as males and females they both needs to get 28 but if you are under 18 you can get special exceptions if your waist line measures less than 94cm. This can be seen in the picture below.
In the Army you have set requirements to meet the BMI standard, this is so you are fit to go abroad and go into any battle operation. For example, if you’re between 16-17 you must get between 17-27 BMI score. The rest of the results can be shown below in the -22860056197500table.
The police use BMI to make sure you are fit for duty, the police requirement for all forces across the United Kingdom is like the navy where both males and females must get the same score. Males and females must get a score between 18-32 and if you are above 32 you will not be accepted unless your body fat is less than 30% for males and 36% for females. These results can be shown in the table below.
P1 Flexibility- sit and reach test.
Flexibility- This is the range of motion in a joint or group of joints or the ability to move joints effectively through a complete range of motion. The test that measures this is the sit and reach test, this enables you to test how flexible you are.
left1590675To do the sit and reach test you must make sure you have a measuring bored and put your feet up against and then lean your body forward so that the tips of your hands can reach whatever number they can reach. No uniformed public services use this test because it isn’t relevant to the training they do. As shown in the picture below.
Speed- This is the ability to move quickly across the ground or move limbs rapidly to grab or throw. The ability to move from A-B as fast as you can. The Test that measures this is the 30m sprint, this is not used in any of the public services because it is not relevant.
To do the 30m sprint you must make sure you measure a straight line of 30m and get a stopwatch so that you or your friend can time you and see how fast you can go in a short distance, this is used to measure your speed and how fast you can go. To do the speed you would normally use over 60% of your heart rate because you must accelerate incredibly fast. You can see what it looks like in the diagram below.
Reaction time- The reaction time is the speed in which an individual takes to react to a stimulus. The test that measure this is the ruler drop test, this is where you must have a partner who will hold the ruler above your hand and then drop it above your hand, so you must react to catching the ruler. The less time you take to catch the ruler, the better reaction time you have.
This test is not used in any of the uniformed public services because it is not relevant to training or entry requirements. You can see how to do it in the picture shown below.
Agility- This is the ability to move and change direction and position of the body quickly and effectively while under control. The test that measures this is the Illinois agility, this test is not used in any of the public services.
To do the Illinois agility test you must create a 10 m by 5 metre course, and place 4 cones at the start and finish. You must then place 4 cones in the middle of the course. To start the agility, course the runner should lie on the floor with his head up and his front body pressed against the floor and arms out, and when someone says go he/she would get up and start the course. The diagram below will center40195500show you the course layout.
Co-ordination- This is the ability to move two or more body parts under control smoothly and efficiently. This component requires agility and balance to perform successfully. The test that measures this is the alternate hand ball toss.
To do this test you must have 1 ball for 1 person you have to time your self for 30 seconds throwing the ball at a wall, using different hands each time until the time limit is over. Then once you done that the amount of balls you catch depends on how good you are and depends on your score like average or poor. You can see how to do this in the diagram below.
Balance- This is the ability to stay upright or stay in control of body movement. This is not used in any of the uniformed public services but is vital in supporting other components of fitness. The test that measures this is called the standing stalk.
-438150228600To do this test you must take your shoes off and stand on one foot while the other foot is resting on your like kneecap area, and you must hold this for as long as you can and the longer you hold it for the better balance you will have and a better score as well like average or poor or excellent. You can do this in the diagram shown.
Power- This is the ability to exert a maximal force in as short a time as possible as in accelerating, jumping and throwing implements. For example, if you were running 100m, you would use power to push off from the starting line to gain as much as speed as possible. This component isn’t used in the public service as a fitness assessment but is used in day to day things in the public services. The test that measures this is the standing long jump.
To do the standing long jump you must be able to stand from a line and jump as far as you can and then the person will measure in distances how far you jumped. The further you jump the more power you had and the better your score looks overall. You will see a diagram of how to do it below.
Component of fitness
Cardiovascular endurance Bleep test (MSFT) level and stage Level 10.4
1.5 mile run Min/Sec 11.09 mins
Muscular endurance Press up (2min) 55
Sit up (2min) 56
Strength Hand grip (L ; R) kgs 36kg
Jerry can carry (120m in 2 mins) or metres covered. 120m
Flexibility Sit and reach 9.5cm
Co-ordination Alternate hand toss (30sec) 23 balls
Reaction time Ruler drop (cm) 28cm
Power Standing long jump (metres and cm) 207cm
Static lift (1.45m) kgs 40kg
Speed 30m sprint (sec) 5.28 sec
Agility Illinois agility test. (sec) 17 sec
Balance Standing stork (sec) 30 sec
Body composition Body mass index (BMI=M/(HxH)
Kg/M2 Height- 165cm
Skinfold calliper (body fat)
Use Nomogram chart
%body fat. Bicep 3cm
Body fat 20%
M1 and D1 evaluation.
Cardiovascular Endurance is used in all public services, ranging from the Navy to the Police. They all need cardiovascular to test how you do in the fitness assessments and if you are fit enough to join the services. For this instance, a few weeks ago in college I had to do different fitness assessments and compare them to the public services entrance requirements, I managed to meet some tests results and complete them, but I did fail a few and I am a bit disappointed bit I will further improve next time, by doing more training and preparing for the fitness assessments.
I managed to complete the 1.5 mile in a good time, my time was 11.09 this was a really good time and I managed to pass the RAF, Navy and the Army public service entrance requirements. This is good as it shows how I would be able to pass the requirement for any of the services meaning I could join any of them, however I didn’t pass the parachute regiment time meaning I’m unable to meet their time requirement however, in the future ill be able to do it again and succeed in passing their time. I believe I achieved this result because in the past I have trained for 4 years straight on trying to perfect my long distance running. When I was doing my 1.5 mile run I found that this test was easy, and I also found out I was extremely good at this test, because I have trained in the past doing interval training. After my test I compared my results to the norms data and found out I didn’t pass it. So, for an improvement I will focus my training around the marathon area so that I have a better chance in getting that score but not only that I will focus my training on speed running as well so that I can shorten that time.
The Bleep test is used in all the public services. The police use a 15m straight line compared to what the Armed forces use which is a 20m straight line. When was doing my test for the Bleep test I manged to pass the Navy time, the time for my age group was 9.10 and my score when I did it was 10.4 as you can see I successfully passes the Navy bleep test. Another service I passed was the RAF where their result is the same as the Navy’s 9.10 compared to my level which was 10.4. However, in the Army you only must do the bleep test if your going to be an officer, so their score was 10.2 and as you can see from my results I have successfully passed this test with a score of 10.4. There is only one emergency service that does the bleep test requirement and that is the police, but they do theirs on a 15m straight line, also the police have different requirements depending on the type of job role you need. For basic police officer you must get level 5.4 and as you can see my level was 10.4 I managed to smash the police requirement meaning I will be able to join the police if I changed mine. I believe I achieved these results because of hard practice in my spare time. I have successfully achieved this test because I have been training in the pass to perfect my endurance running. When I was doing my bleep test, I found that this test was relatively easy, and I was good at it because I had trained for 4 years doing my endurance training. After I had done this test I had to compare my score with the normative data and when I was doing this I found out that my category for my score was good and so I passed the normative data. That means I am good at this test, I do have improvements to make because I would like my score to be higher than the marines and to do this I must practice more endurance training and doing running programmes on the treadmill.
I managed to complete the static lift because I had to lift 40kg of power bags starting with 15kg to 40kg onto a 1.45m platform. The only public service that use this test is the British Army, the amount of weight you must lift varies on the type of job role you do. When I did mine for the Army, I managed to lift 40kg and when I had to do my Army assessments I only had to lift a minimum of 20kg, but I lifted more than that all the way up to 40kg. I believe I achieved my results because I used to go to the gym regular and do weight training them so by doing this, I improved my muscle growth and strength overall meaning I was able to lift all the weights onto a 1.45m platform. I did manage to achieve my results because I had training in the past as I mentioned above which made me increase my strength and my fitness which therefor allowed me to pass this test with flying colours, but its not only muscle strength, your mind also plays a big part in this you have to keep telling your mind to carry on lifting them because after a while you start to think I want to give up but if you have that mindset you will automatically carry on lifting until your physically cant lift no more. When I was doing the static lift test I found that I was good at this because I managed to pass all the requirements for the Army. This is due to my strength training in the gym which allowed me to lift heavier weights. This test doesn’t have normative data, so I will compare my results with the army and what I got was I passed all weights with flying colours. However, I do need to improve on my training because I did struggle to lift the heavier so that means that I need to practice more in the gym to be able to lift heavier weights more easily.
The hand grip test.
The hand grip test is used in some police forces, you must be able to get a certain requirement to be able to pass this test. The requirement you will need to get is 32kg to pass on both hands. When I did this test in college I managed to achieve a whopping 36kg on both hands which means I passed this requirement for the police. I believe I achieved this result because after like 3 attempts of trying to get it right I managed to get my head around it and perform it properly which made me get the 36kg on both hands. As you can see this is not the best result, but I still passed this test with flying colours. When I was doing the hand, grip test I found that this test was relatively easy for me to complete because my score was 36kg which would put me in the category normal for my age group. However, I would love to get higher than this so to improve this I would to the gym and practice grip test but not only that I would also practice strength test in your hands and arms.
Muscular endurance is used in the Armed forces. The test that are used in the Armed forces are: press-ups, sit-ups and the jerry can run. The jerry can run is only done in the Army, but the press-ups and sit-ups are used through all 3 services. When I was doing the press-ups test at college I managed to pass the Army results which you need to do 44 press-ups in 2 minutes compared to my score of 55 press-ups in 2 minutes, as you can see I passed this test with flying colours for the Army. However, for the Navy I wasn’t to sure if passed the test, but I think I passed it, because you need to aim for 60 press-ups per bleep, so I wasn’t too sure if I passed this test. Although for the RAF I did pass the press-ups test because the results are calculated in your age group and for my age group I had to get 20 press-ups in 1 minute which as you can I passed this test with flying colours even though I did mine in 2 minutes I still passed this test. I believe I achieved this test because of practice in my spare time and I had trained for this test in the Gym before, so I am used to pushing my muscles to get the results I wanted. I did achieve this test because my score was 55 in 2 minutes, so I managed to pass the press-ups test. When I was doing the press-ups test I managed to complete these with ease and I found out that I was good at this test which enabled me to get a better result than when I tried the test before. My score for the test was 55 press-ups compared to the normative data which is 44 press-ups in 2 minutes as you can see I successfully passed the normative data score and so this means that I was good at the test. However, I would love to improve my score from 55 to maybe 60 so to do this I would focus more on my strength training for the upper body which allows me to push out more press-ups and find this activity easier.
When I was doing my sit-ups test, I managed to get a whopping 56 sit-ups in 2 minutes which isn’t bad. However, I did manage to successfully pass the Army sit-ups test because their requirement is 50 sit-ups for both males and females. The RAF use sit-ups, they are done by age groups and I have successfully passed this for my age group because I am required to do 35 in 1 minute and as you can see I have passed this test because at college I did 56 in 2 minutes. However, the Navy do their sit-ups in time with audio bleeps which is completely different to other Armed forces. I’m not sure if I passed the Navy sit-ups test but I think I did, you also have to the sit-ups in 2 minutes which isn’t bad. I believe I achieved this because I have been working hard in my spare time to increase my muscle strength and my core so that I am able to do more sit-ups ready for more college assessments. When I was doing the sit-ups test I found this test easy but hard because your core is working so much you get a lot of pain and you also get fatigued because you can’t carry on. I found out that I was good at this test because my score was 56 in 2 minutes as you can see this is relatively good but compare this to the normative data I smash it by 6 sit-ups extra which isn’t to bad. However, I would love to improve my score and to improve this I need to focus more on my core and keep doing core tests so that I can pull my body up faster.
When I was doing the Jerry can run this test is only used in the British Army. As part of this test you must lift 2x20kg of jerry cans filled with water along 120Ms, but different jobs require different length so for example for an RLC driver to pass this test you need to get a minimum of 60m or above. I managed to achieve this test because when I did my test at college I completed the whole length which was 120Ms. I believe I achieved this test because I had already done this as part of my job as a reserve driver when I had to do my army assessments. I also have achieved all the test for muscular endurance apart from the Navy which I wasn’t to sure about. When I was doing my jerry can run, I noticed I did start to struggle because when you hold 2x20kg jerry cans constantly your arm, and hands start to fatigue. I also found out that I am good at this test, but I do fatigue very easily. The score I got in this test was 120m, however there isn’t no normative data, so I will compare my results to the Army one and I passed this test with flying colours. I would love to improve my strength throw so that I don’t struggle to carry 2x20kg weights and to do this I would focus my training on strength training at the gym.
The BMI is used mainly in the Armed forces and one of the Emergency services. In the Army the BMI requirement for over 18s is between 18-28 when I did my test at college my BMI was 20 so as you can see id di pass this test but with only 2 above that needs to improve. So, this puts in the category for being a healthy weight for my age. In the RAF the BMI test for over 18s is between 18-28 as you can see this is the same as the Army. In the Navy the BMI requirement is the same for both males and females, for over 18s you need to get between 18-28 as you can see this is the exact same as the other Armed forces. However, if you are under 18 you can get a special exception in the Navy, but this is only if your wait line measures 94cm.Every public service does the BMI but the major one to do it is the police, where you must get between 18-32 for over 18s. As you can see this is slightly different to the to the Armed services because you have a bit more of a bigger gap, so you don’t have to incredibly fit to join the police force. As you can I managed to pass the BMI because I have kept on top of all my fitness but not only that, I have also kept on top of my food diet as well. I believe I have achieved this because I have managed to increase my fitness a slight bit but not only that I have kept a good diet. When I did the BMI test I found out that I was good at it, my BMI test score was 20 and if I compare this to the normative data I managed to get in the category for being healthy which is good considering I don’t really eat a lot.
The 30m sprint test is not used in any of the public services so I will compare my results to the normative data, for. My result was 5.28 seconds, I did fail the national results because the average score is 4.0-4.2 seconds and the poorest is 4.6 seconds as you can see this is completely shocking and disgusting. I believe I achieved this score because I didn’t try hard enough, and I didn’t increase my speed properly.
The ruler drop test is not used in any public services, however I will compare my results to the normative data which is like the national data. My score was 28cm this is 0.239 seconds, as you can see this is relatively slow. I believe I got this result because I never practiced in my spare time, but I did do it in school and college. I think I achieved a good score, but I could do with improving it a lot more, so I can get a much better score.
The agility test is not used in any of the public services, so I can compare my results to the normative data which is like the national data. The average score for a male is 16.2 – 18.1 the excellent 15.2. my score was 17 seconds as you can see this is the average, so I believe I achieved the score by working hard in my spare time practicing. I did manage to achieve this test but find it very tiring.
The alternate hand ball toss test is not used in any of the public services because it isn’t relevant to the public service training. So, what I will do is compare my results to the normative data which is like the national results. My score or the alternate handball toss was 23 catches in 30 seconds, compare this to the normative data I got the average score which is between 20-29 catches. I believe I performed excellent considering I struggle to catch the ball. I did do well in my opinion, but I could further improve my score even though I passed the test.
The standing stork test is not used in any of the public services because it is not relevant to the training they do. So, I will be comparing my score to the normative data. My score for the stalk test was 30 seconds which is relatively good, this puts me in the average category for this test because the average is between 25-39 seconds. I believe I achieved these results by focusing on trying to keep my balance by moving my foot a slight bit to the side I feel I’m about to go.
The final test I did was the standing long jump test which was the easiest test. However, this test is not used in any of the public services because it Is not relevant to the training they do. My score for this test was 207cm from the normative data this score would put me in the category poor. I believe I achieved these results because I was too cocky thinking I’m going to get excellent, so I didn’t practice which is why I lost this test but hope to improve next time.
The sit and reach test are not used in any of the public services but I did get a pretty good score, because the average score is 0 to +5, however I got over this score because i got 9.5 cm and this puts me in the category for good in the normative data. I believe i achieved my results by practicing a bit of yoga in my spare time. I have achieved this because I had to stretch but I didn’t do it as good as I wanted to.
Strengths of all the test combined.
My cardiovascular endurance is good for the 1.5-mile run.
My cardiovascular endurance for the bleep test is good.
My flexibility was good for my sit and reaches test.
I watched my weight for the BMI test.
I have good hand to eye co-ordination on the alternate hand ball toss.
My balance was good for the standing stalk test.
My muscular endurance was good because I passed all the tests.
I had good strength during the static lift test.
Weakness of all the tests combined.
I didn’t jump properly on the standing long jump.
I didn’t accurate properly on the 30m sprint
I didn’t move around the course fast enough on the Illinois agility test.
My ruler test score was slow because I didn’t concentrate properly.
To improve my results on the all the tests I will make sure I spend more time doing fitness outside of college for like 1-2 hours a day and I will also create a 6-week training programme so that the next time I do these tests I can have a much better score meaning I would have shown improvement.
To conclude this assignment is about the fitness tests and the components of fitness the public services use to be able to recruit more people into the emergency services or the Armed services.