Unit 3 Ao3 The Multi Stage Fitness Test.

Introduction The Multi Stage Fitness test is a test that measures one of the health related components of fitness which is cardio vascular endurance also known as aerobic capacity. The multi stage fitness test is a progressive test which was created by Luc Lger. Cardio vascular endurance is the ability for our heart and lungs to work for a prolonged period of time without becoming fatigued. (class notes) Long distance athletes like Mo Farah will need a high level of cardio vascular endurance because he is running for a prolonged period of time and he has to try not to become fatigued.The reason I know he doesnt become fatiuged is because, towards the end of the race he is able to run one of the fasted 400meter splits in his race. Also a police man or woman would need a good level of cardio vascular endurance because at some point the might have to keep up with a criminal who is running away. The multi stage fitness test is especially useful for people who play sports such as squash, rugby and football etc. Method Before we performed the test, we had to set up the course; this included getting all the equipment. We needed cones, a tape measure to measure out 20meters, a CD player, the test CD and our P.E kit. Once we had set up the course we then had to do a ten minute warm up, I started off with a light jog round the sports hall followed by some dynamic and static stretches. When we had all finished warming up the test started. The first level was at a light jog pace as the levels continued the series of bleeps increased and making the test progressive. We had three chances to make it to the line if we didnt the test was over for us. When we finished the test it was important to do a cool down. Mr Davies explained the importance to do a warm down to prevent lactic acid,and it is also better to do dynamic stretching than staic. I think its good to do a warm down because your muscles are stretched and we need to get rid of the lactic acid.

Results Jamie- 9.0 Josh- 11. 0 Me- 10.8

Discussion

In the Multi Stage Fitness test Josh got the highest level, the reason he got the highest level is because he has got a good level of cardio vascular endurance. Also he does some running in his spare time and he plays sports such as rugby which requires a good level of CVE. I got 10.8 I was fine with my result because my previous level in PE was 9.3, and it showed that my fitness level improved because I wasnt to happy with my PE result because I didnt do much fitness for a bit because I wasnt playing any rugby or doing athletics.

Conclusion

Overall I was pleased with my result I hope with a 8 week training program I can improve. When I improved on my fitness because of my poor result I almost improved by 2 levels, the next time we do the test I would like to reach around the level 12 or 13.However I may struggle to reach this because my hurdles training doesnt requiere a high level or cardio vascular endurance at the moment. But I feel it is possible because during the winter I will be training for 400meters which requiers a good level of CV endurance and I will be playing abit more rugby.

Unit 3 AO3 The Abdominal Curl Test

Introduction The abdominal curl test is a test that was created to test the muscular endurance of the abdominal region. Muscular endurance is the ability for a muscle or group of muscles to work for a prolonged period of time without becoming fatigued. The abdominal region is made up of the rectus abdominus, external abdominal oblique and the abdominal oblique, ( fitness Pro). The abdominal curl test is a progressive test, a soldier in the army would need a good level of muscular endurance because they would have to carry out long hiking missions with heavy equipment attached. A long distance cyclist such as Lance Armstrong would need a high level of

muscular endurance in his legs. The more muscular endurance he has the longer he can prevent lactic acid from setting in. Another reason he needs it is because he is cycling for a prolonged period of time and the long he keeps riding the course becomes progressive. People such as a long distance cyclist and a long distance runner would need muscular endurance in their legs and a person such as a long distance rower would need muscular endurance in the legs and arms.

Method When performing the test we had to get a mat, a partner, the CD and a CD player. Once we had set up the equipment we then had to do a test run of the track, we did a few warm up sit ups to the track. The test is a bit similar to the Multi stage fitness tests with them both being progressive and you have to time your movements to the series of beeps. The aim is to do as many sit ups by completing as many levels

Equipment A mat CD CD player

Results James : 105 sit ups.

Discussion In the abdominal curl test I got the highest followed by josh, the reason josh did well in the test is because he pushed himself and kept on going. Also the reason he did well is because he has a good level of muscular endurance because he trains in sports such as rugby he needs a good level of muscular endurance.

Conclusion Overall I was pleased with my result because I feel that I performed as best as a could and I got a new level. With a 8 week training program I hope that I can complete the test I feel that if I can do this it could improve my hurdling training because it raises your core stability .

Unit 3 Ao3 3 The sit and reach test

Introduction The sit and reach test is a test that measures flexibility in the hamstrings. Flexibility means the range of movement possible around a joint or series of joints. The test mainly measures the flexibility of the hamstring the hamstring is made up of the biceps femoris, semitendinosus and thesemimembranosus. The sit and reach test is a good test for people who want to know how flexible they are in their hamstrings. A police man should have a decent level of flexibility because it is one of the components of fitness. A gymnast will need a high level of flexibility because they need to perform routines which require good flexibility and balance.

Method For the sit and reach test all you really need is the sit and reach box and a ruler. Once we had got the equipment we then had to warm up are hamstrings by doing dynamic and static stretching this included lunges and zombie walks. To do the test correctly you have to take of your shoes to make in a fair test , you then have to place your feet against the box and keep your knees flat. Once you have done this you then have to reach out as far as possibly slowly sliding the rule up as you go along. Once you feel you cant stretch any more stop and take the measurement from were you stopped.

Results James: 18cm Nick: 30cm Me : 26cm

In the sit and reach test Alice performed the best the reason I think see performed the best is she is just naturally flexible and is probably use to it Craig then me were the next best , the reason both me and Craig need flexibility in our hamstrings is because. Craig does muy tai and he needs go flexibility in his legs to performed high kicks and the reason I need it is because in hurdles you have to have flexible hamstrings to clear the hurdle well.

Conclusion Overall I was quite please with my result the next time we do this test I would like to be able to get over 30cm I feel that I can do it because my training requires good flexibility in the hamstrings.