Sit and Reach test

Introduction
The sit and reach test is a test that measures flexibility. It is a test that only lasts a couple of seconds. Flexibility is the ability to move our joints through their full range of movements(class notes). Someone who needs a lot of flexibility is Tom Daley. Someone who needs a lot of flexibility is Tom Daley. He needs a very high level of this to perform the moves used in the dives he has to perform. An example of a public service that uses a high level is the fire service because they may need to fit through a small gap or window to try and get to the casualty. Other components of fitness used in this test are body composition.

Equipment
The equipment needed for this test is: A sit and reach box A partner

Methodology
To start with have a thorough warm up starting with some jogging and changing direction then finishing with some dynamic and stationary stretching. Once youve finished your warm up you can begin the test. You should take you shoes off to make test fair. Next one of you should sit down stretching your legs at full extension against the sit and reach box. Next get youre partner to hold your knees down as you reach forward trying to touch as far as possible along the box as shown in the picture above. Get your partner to record your results in a notepad or book.

Results
My results were 24 Subject 1 results were 19 Subject 2 had 12 Subject 3 had 32

Discussion
Subjec1 may have had a higher flexibility than sub 2 because sub 1 because he is naturally more flexible. Also for sub 3 he was more flexible than all of our results because he is naturally more flexibility than all of us.

Conclusion
If I did this test again I would stretch my lower body a lot more before hand. And also I would make my partner keep my legs straighter.

Multi stage fitness test

Introduction
The multi stage fitness test is a test that measures cardio vascular endurance. It is a test that progressively gets harder and pushes the body till the point where you can run no longer. Cardio vascular endurance is the ability to work the heart and lungs for long periods of time without becoming fatigued. (Class notes). An example of someone who has a good level of cardio vascular endurance would be Paula Radcliff. She would need to maintain this level of C.V endurance because her running event is long distance such as marathons. An example of a public service that would need a lot of this is the police force. They would need this in this particular service if youre chasing someone. Other components of fitness that are used in this test are agility and speed.

Equipment
For this test you will need: Cones Trundle wheel or tape measure Tape recorder Multi stage fitness test CD Suitable clothing A notepad

Methodology
(www.googleimages.co.uk)

To start with setup two lines of cones 20 metres apart from each other. Once youve done that, have a good warm up raising your blood temperature followed by some dynamic stretching followed by some stationary stretching. Once youve warmed up turn your tape recorder on and stand by one of the lines of cones. Once the tape is on you will hear a man talking, listen to his instructions and wait till youve heard three beeps. Once youve heard the three beeps you should start to jog at a very slow pace towards the other line of cones. You should reach the line when another beep goes off. Once youve heard that beep you should turn around and then jog slowly towards the other line of cones. And then again you should reach eh other line of cones when another beep goes off. You should keep doing this for as long as you can until youve reached utter exhaustion. The longer you go the harder the test gets.

Results
My results for his test were a level 12.4.Subject 1 had a level of 6.2.Subject 2 had a level of 5.0. Subject 3 had a level of 10.6.

Discussion
My results show that I had a higher level than the three subjects. This could have been because I play on the right side of midfield in football and my job is to run up and down the wing throughout the game.Also it may have been because I play fly half in rugby which requires me to stay with the pack constantly. Another reason for this is that subject 2 does not play any sport so he wouldnt have a high level of C.V endurance. Maybe another reason could be that subject 3 only plays rugby, so he could have a good level of C.V endurance but not as a high standard to a midfielder. Subject 1 has a higher level of C.V endurance than subject 2 because he regularly takes part in out of school activities like rugby. Doing the multi stage fitness test isnt a fair test because subject 1 could have done a marathon the day before resulting in his results to be lower.

Conclusion
If I was going to this test again I would rest a couple of days in advance. Also I would warm up for a longer period as I didnt feel I wasnt ready when we started

40M Sprint
Introduction
The 40m sprint is a test that measures speed. It is an explosive test that requires you to react to a stimulus. Speed is the ability to move all or part of the body as quickly as possible.(Class notes) An example of someone who has a very high level of speed is Usain Bolt. He would need to maintain a high level of speed because his event is the 100m sprint. An example in the public services would be in the paramedics. You would need this in this particular PB because if you have been called out, you may need to run to your patient. Other components used in this test are: reaction time, and body

Equipment
For this test you will need: 4 cones Trundle wheel or tape measurer Suitable clothing Stopwatch Partner

Method
To start with you need to set up 2 lines of cones 40m apart from each other. Then you need to go through a thorough warm up starting with something to raise your blood pressure. Next you should do some dynamic stretching followed by some stationary stretching. To finish with you should do some sprint related activities. Once youve finished youre warm up, youre ready to get started with the test. Get your partner to set up the stopwatch and get him to countdown. Once he shouts go you should run as quickly as possible to the other line of cones and your partner will the stop his watch once youve reached the line. Record your time in a notepad/ book and try to improve

Results
Subject 1 got 6.22 seconds Subject 2 got 7.4 seconds Subject 3 got 6.46 seconds Subject 4 got 9 seconds

Discussion
I did not take part in this test as I had an injury when my class wad doing it. Subject 1 had a quicker time than subject 2 because sub 1 plays rugby on the wing and has to

sprint to the corner as fast as he can to get a try. But then sub 4 might of got a lower slower time than sub 3 because he doesnt do any sport and just plays on his computer games. Sub 3 may of got a quicker score than sub 4 because he sprints for harriers, which means he has to maintain a high level of speed.

Conclusion
Ii cant say what I would change in the test if I did it again because I didnt do the test firs of all.

Abdominal curl test

Introduction
The abdominal curl test is a test that measures muscular endurance. Muscular endurance is the ability to work the muscles very hard for an extended period of time. It is a test that gradually gets harder and it is a test that works the body to exhaustion. Someone who would need a very high standard of muscular endurance would be Olympic rowers to fulfil the requirements of their event. An example of a public service that would need a lot of muscular endurance is the army. In the army the soldiers on patrol have to carry weapons for a very long distance and for a very long time.

Equipment

The equipment needed for this test is: Tape recorder The abdominal curl test CD A partner Comfy surface

Method
To start with go through a thorough warm up. Once youve finished get your partner to set up the tape whilst you lay down on your back. Listen to the instruction the tape tells you to do and then on its about to start bring your knees to a 90 degree angle. When the tape starts put your hands over your chest in a crossed position. Once you hear the first beep you should go up so your elbows touch your knees. Then once youve heard the second beep you should go back down to your original position. Keep doing this keeping in time with the beeps. Do this for as long as you possibly can whilst your partner counts every single sit up you make. Once youve finished and you cant work for no longer your partner will record your time in a book or note pad. Once one person has finished switch over so your partner can have a go.

Results
My results for this test are 148 sit ups Subject 1 had 100 sit ups Subject 2 had 80 sit ups

Discussion
For the abdominal curl test I may have had more sit ups than subject 1 because I play rugby for Dunfant and rugby requires quite a high level of muscular endurance because of all the tackling and dodging. Subject 2 may have had a lower score that sub 1 because

sub 2 plays in goals in football which requires him to have a very good reaction time but not so good muscular endurance. Subject 2 may have been higher though because he centre mid in football which is a position where you have to battle for the ball and make some huge tackles to win the ball for your team.

Conclusion
If I was going to do this test again I would have warmed up much longer than I did that day.

3 rep max
Introduction
3 rep max is a test for muscular strength. Muscular strength refers to the amount of force a muscle can produce with a single maximal effort. Size of muscle cells and the ability of nerves to activate them are related to muscle strength. I is a test that lasts for very sort period of time and will test your pectoral muscles to there ability to exert a maximum force. Someone who would need a lot of muscular strength is a Steve Redgrave because he needs to exert as much power as possible to drive the boat through the water. An example of someone who needs a lot of muscular strength in the public services is someone working in the fire service to break down a door if locked to get to the casualty in danger.

Equipment

For this test you will need: A bench Bar bell A range of weights A partner (a spotter)

Method

To start with have a thorough warm up especially working on your upper half of the body. Next when you feel like your ready, you should lay on the bench with your head on the bar side. Your partner has to then get himself set up on the back of the machine so he can spot any danger coming towards you. For your first try you should just start on the bar with no weights added. So when youre ready and set you should grip the bar but make sure that your hands are shoulder width apart. Then your partner should grip the bar and when you count to 3 your partner should lift up the bar and hold it there until you say my bar. Once your partner has let go you can then begin, what you have to do is let the bar down to your chest and then when its just touched your chest area you then push the bar straight back up. You have to do this tree times. Next then add however many amount of weight and keep repeating this until you cannot go anymore.

Results

For this test I had 45 kilograms Subject 1 had 50 Subject 2 had 30

Discussion

For 3 rep max subject 1 may of had he highest score because he is an mesomorph body type which is broad shoulders and thin hips is id the strongest build