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 5.84

Subject 2’s result was 9.04
Subject 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 17cm

Subject 2’s result was 25cm
Subject 3’s results was 20cm
Subject 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 40kg

Subject 2’s result was 30kg
Subject 3’s result was 15kg
Subject 4’s result was 20kg
Subject 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 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
they’re time using a stopwatch from when he gives
the 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 15.4
Subject 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 improved

Speed 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 measured

There 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.