Unit 3 AO3 Explain and undertake a range of fitness tests that cover the components of fitness, showing regard

for health and safety testing protocol.

Multistage Fitness Test

Introduction It tests your Cardio Vascular Endurance (CVE) to see how long our heart and lungs can work over a prolonged period of time without becoming fatigued. (class notes) The test was created by Luc Leger, University of Montreal published in 1983, "A Maximal Multistage 20m Shuttle Run Test to predict VO2 Max. (www.wikipedia.com) Examples of people with a high level of Cardio Vascular Endurance: Paula Radcliff- She needs a very high level of CVE so that she is able to run for a prolonged period of time and at a good pace to able to maintain her position as an elite athlete. Shane Williams- He also needs a good level of CVE, as he needs to be able to last the whole duration of an intense rugby match without the lack of concentration as he needs to stay focused throughout the whole game. An example in the Public Services would be a Police Officer needing a high level of CVE for him/her to be able to catch the criminal in a chase. Methodology The test involves running continuously between two points that are 20 m apart from side to side. You would need to have cones (to see where you run to), and a CD player, which plays bleeps at set intervals. Its a progressive test meaning as the level goes up, the interval of beeps go up 0.5km/h. Before starting the test, you would need to make sure you warm up thoroughly to prevent any injuries. Results Alice (me) 6.9 Heidi 5.4 Alex 5.4 Discussion

I happen to get the best results as I feel I have got more in the way of fitness. This includes going to Swansea Harriers (where I get professional training), walking home 2miles from school every day and practice running on my treadmill. Heidi tried her best but I feel she could have done a bit better as I think she stopped because Alex stopped. Heidi also does a bit of hockey which requires a lot of CVE to last a match. Mentally, Heidi thought she couldnt do anymore in this test and didnt push herself. Again, Alex mentally thinks she cant do the best of her ability and doesnt push herself. She definitely can do better than what she claims shes not capable of. Conclusion The first time I did the Multistage Fitness Test, I received better marks 7.3. I didnt do as well the second time as I didnt have as much energy as it was fourth lesson, which meant I hadnt had eaten all day, whereas the first I had more energy as it was first lesson, meaning I had more energy as I had just eaten breakfast. Next time I attempt this test, I am going to make sure I get the energy I need in order to reach the very best of my ability. Diagram

Abdominal Curl Test Introduction This is testing your muscular endurance. To see whether your muscle or group of muscles can work over a prolonged period of time without the onset of fatigued.- (class notes). Examples of athletes who need muscular endurance: Steve Redgrave- He needs very good muscular endurance to be able to perform his event, rowing, at his very best. To be able to row at a good pace for that extended period of time. Chris Hoy- He is another example of an athlete who needs good muscular endurance. He needs to be able to use his leg muscles as quickly as possible throughout the race. He has great muscular endurance as he has come back with five Olympic gold medals.

An example in the public services- A soldier in the army carrying heavy equipment for a long period of time. Methodology The equipment required: a flat cushioned surface, CD/CD player and a partner to be able count and to place their feet on the performers feet to make it easier for them to sit-up. The performer lies down on a flat, cushioned surface with their knees flexed. The position of the hands and arms can affect the difficulty of the test. They are generally not placed behind the head as this encourages the subject to stress the neck and pull the head forward. -(Wikipedia) When the first bleep occurs, the performer rises upwards with their feet flat on the floor. With their arms crossed over their chest, touching their knees with their elbows before lowering back down on the second bleep. They will then carry on this method for as long as they possibly can without becoming fatigued. Before attempting this test you will need to prevent any injuries occurring. You can start by stretching your back muscles and moving your hips round in circles. You can also start doing a few practice sit-ups to get the idea of how to do this test. Results: Alice (me) - 90 sit-ups Heidi - 52 sit-ups Alex - 48 sit-ups Discussion I achieved the best results as I feel I really tried my best in this test. I go to Swansea Harriers (where I get professional training), and walk home 2miles from school everyday. When we do fitness training in harriers, sit-ups is one of the topics we focus on. Heidi tried her best but she probably could have pushed herself a little bit more than she did. Heidi does hockey outside of school as her sport which doesnt include as much muscular endurance but more cardio vascular endurance. I feel like Alex did try her best in this test and you could tell that she was struggling from an early stage of this test. She could have pushed herself that little bit more but I think the score she achieved was her at her best. Conclusion The first time I attempted this test with my PE class, I received a level lower than I did the second time. I believe this is because, knowing what score I had from the first time round, I really wanted to beat it the second time round, which was successful as I achieved a whole level higher! Also because from doing this test the first time round, it physically made me better at

doing sit-ups over a prolonged period of time. Diagram

Sit And Reach Test Introduction This is testing the flexibility around a joint or a series of joints. This test was first described by Wells and Dillon (1952) and is now widely used as a general test of flexibility. - (Wikipedia) It is measuring the flexibility in your leg joints. Examples of athletes who need good flexibility: Beth Tweddle - Gymnasts need a very good level of flexibility to be able to perform their tricks a the best quality. Dai Greene - Hurdlers also need some form of flexibility to be able to get over the high hurdles with good technique and also without knocking them over. An example in the public services - A fireman being able to climb through a collapsed building without any hassle. Methodology The equipment required: sit and reach box, (or alternatively a ruler can be used, and a step or box). This test involves sitting on the floor with legs stretched out straight ahead. Shoes should be removed. The heels of the feet are placed flat against the box. Both knees should be together and pressed flat to the floor - a partner may assist by holding them down. With the palms facing downwards, and the hands side by side, the performer reaches forward along the measuring line as far as possible. Making sure that the hands remain at the same level, not one reaching further forward than the other. Before attempting this test, you must make sure that you are thoroughly warmed up to prevent any injuries. You can start by moving your hands slowly down your legs to touch your toes and hold it. You do not want to stretch very suddenly as you could badly injure yourself. Give yourself a few practice goes so you can get the idea at how to perform the test.

Results: Alice (me) - 38 Craig - 32 Alex - 12 Discussion I happen to achieve the best results. I believe this is because I use to do gymnastics training in my past years (I have only recently stopped). Gymnasts are required to have a very high standard of flexibility and focus on the subject during warming up. Craig tried his best and achieved a very high score for a male. He does weightlifting, which he is very good at, outside of school. Even though that doesnt relate to flexibility, he still had a very good score. I think Alex could have done better if she spent more time on her warm up. I didnt think she pushed herself to go as far as she could have gone. She probably does sports that dont require flexibility which reflected from her results. Conclusion The first time I did the Sit And Reach Test, I had a lower mark than the second time -(36cm). I believe this is because after recently doing the test, it gave me that little bit more flexibility than the first time, where I had to rely on my warm-up alone. Next time I attempt this test I will practice stretching to my toes in a pick position a week or so in advance to help me do better when doing the test. Diagram