AO3

40 Meter Sprint

Introduction

On the 21st of September we did A 40 meter sprint. The 40 meter sprint is a test of
speed. “Speed is the ability to move all or part of the body as quickly as possible.”
(Class notes) Speed is a member of the skill-related components of fitness and is used
in many different public services and sports. One sport they use it in is rugby if you
need to run fast to get away from someone or if you need to try and catch someone.
Another sport that uses speed is athletics if you are in the 100 meter sprint, or 200
meter sprint or even NFL. Public services that uses speed is the police if they need to
catch someone or the fire service if they need to run equipment quickly to a fire or an
accident. The army would also use speed in many different activities and events or in
training.

Equipment

For the 40 meter sprint you need:

o A tape measure to measure out 40 meters
o Cones to show start line and finish
o Flat clear surface
o Stopwatch

Methodology

To start we did a warm up on our legs mainly by doing some short sprints practicing
our starts and acceleration we then stretched our thighs and calves. We had to start at
a stationary position with our best foot first and start low then slowly come up
running as fast as we could. When sir told us and started the stopwatch we had to run
as fast as we could from the start to the Finnish.

Results

In the 40 meter sprint I had 6.83 seconds

Subject 1 had 5.84 seconds
Subject 2 had 7.04 seconds
Subject 3 had 9.03 seconds
Subject 4 had 6.22 seconds

Discussion

I think my time was an average time and I had a better time than subject 2 and subject
3 because I do more sports and activities than them for example rugby. Yet someone
like subject 1 and 4 may do more sports like football and rugby and maybe athletics
which may result in better technique and faster speed.

Conclusion

If I was to do this test again I would practice sprinting outside school by sprinting to
different places. Also by starting low and slowly coming up. I think this is a good way
of testing your speed because it is up to you how fast you can run. You run as fast as
you can and as best to your ability.

Illinois Agility Run Test.

Introduction
The Illinois agility run is a test of agility. “Agility is the ability to change the direction
of the body at speed without loosing control.” (Class notes) Agility is a member of the
skill related components of fitness. “Skill related fitness components are those which
are required to take part in specific sporting activities.” (Class notes)
Agility is used in many different public services for example the police force when
they are chasing someone and they need to change direction / turn a corner they can
do it without loosing speed or control. Another public service that uses agility is the
army. Agility is also used in sports like rugby when someone makes a break they may
need to side-step or change the direction they are running in to avoid someone; it is
the same sort of situation for football.

Equipment

For the Illinois agility run you need:

o Cones
o Flat clear surface (Tennis courts)
o Stopwatch

Methodology

First we all did a warm up. We went for a run to raise our body temperature and did
some stretches then we took it in turns to run the course in the quickest time we could.
If we weren’t happy with our first result we could do it again. We had to lie face
down at the start point. When sir told us to go we had to run the course as fast as we
could.

Results

In the Illinois agility run I had a time of 16.62 seconds.

Subject 1 had 16.83 seconds.
Subject 2 had 15.04 seconds
Subject 3 had 23 seconds
Subject 4 had 15.84 seconds
Discussion
I had 16.62 seconds on the Illinois agility run and I play rugby and I play on the wing
so I do a lot of running and changing direction so that’s why I may have had more
than subject 3 who had a time of 23 seconds. Yet someone like subject 2 or 4 may of
had more than me because they do more for example football and rugby ect.

Conclusion

I think that the Illinois agility run is a good way of testing your agility because at
different times in the course you need to change direction quickly and go fast.
If I was to do this again I would do some more running and changing of direction in
my warm up so I could go flat out and pushed my self to go even faster get a lower
time.

Sit and Reach test

Introduction

On the 9th of September we did a sit and reach test. The sit and reach test is a test of
flexibility. “Flexibility is the range of movement possible around a joint or a series of
joints.” (Class notes) Flexibility is a member of health related components of fitness.
It is the minimum level of physical fitness that we all need in order to perform simple
day to day activities for example going to the shops, washing the car, gardening,
cleaning ect.
Flexibility can be developed through stretching. There are four main ways of
stretching.
o Static stretching- use our own strength.
o Passive stretching- a partner applies external force.
o Dynamic stretching- move explosive type stretching, very relevant to
explosive sporting activities.
o PNF stretching- contract the muscle before stretching it.
Flexibility is used in many different public services one being the fire service when
they need to move into a tight space to rescue someone. The paramedics will need
good flexibility because if someone is trapped in a car they need to get in the car to
help! Also the army need good flexibility to be able to climb over or under things.
Flexibility is also used in sports for example in gymnastics they need a good level of
flexibility to perform certain moves. Also a goalkeeper needs good flexibility to move
in certain ways to save the ball. Another sport that uses flexibility is diving for
example Tom Daily to perform good flips and so do synchronised swimmers.
Equipment

For the sit and reach test you need:

o Sit and reach box.
o Someone to hold your knees down.
o Someone to hold the box so it didn’t slide.
o A ruler.

Methodology

At first we all did a warm up on our backs and legs etc. We then loosened all our
muscles especially in our legs. Then we took our shoes off so it would be fair because
different people’s shoes have different thickness soles. Then someone was at the back
of the box so it didn’t slide and someone else was holding our knees down so that it
would be a fair test. When we finished we shook our selves down so we got rid of any
lactic acid. We then repeated this 3 times and recorded our best result.

Results

In the sit and reach test I had 32cm

Subject 1 had 21cm
Subject 2 had 22cm
Subject 3 had 24cm
Discussion

I had 32 in the sit and reach test. I thought this was a good result and this is because I
stretch daily. I may have had more than subject 1 because I may do more stretching
than him and I may do more various activities. I would have thought that subject 3
would have had more than me because he is taller than me and I think he has longer
arms than me.

Conclusion

I think the sit and reach test is a good way of testing your flexibility because it is an
accurate way of measuring your flexibility. If I was to do this test again I would
stretch more beforehand and loosen my joints more so I could stretch even further.

Multi Stage Fitness Test

Introduction
The multi stage fitness test is a test of Cardio Vascular Endurance. This is also known
as stamina. The definition for cardio vascular endurance is also known as stamina or
aerobic capacity and is the ability of our hearts and lungs to work over a prolonged
time period without becoming fatigued. (Very tired) All the public services have their
own different fitness tests for example the police force do a multi stage fitness test
(bleep test) which helps to improve and test your cardio vascular fitness. The level
expected for entry into the police force was 8.1 but now it has been changed to 5.5.
www.policeuk.com states that “This element involves running to & fro along a
15 metre track to a series of audible beeps. The beeps, during the course of the test get
progressively faster. You will need to have reached each side of the track before the
next beep sounds. This is very similar to the bleep test some of you may be familiar
with.”
Equipment

For the multi stage fitness test you need:

o A clear flat surface
o 2 rows of cones
o A CD player or laptop
o A spotter!

Methodology

We set up two rows of cones 20 meters apart and made sure the surface we used
(sports hall) was clear. We then did a thorough warm up of our legs by doing various
stretches and running. Then we got in our starting positions and Sir went and started
the CD. Then we waited for the test to begin. We had to continuously run between the
cones on the beeps for as long as possible. If we missed the cones on the beep the
spotter would let us know and if we missed it 3 times we had to stop. The only thing
with the bleeps is that you had less time to run (the time decreases.) When we all
finished we all did a little cool down to get rid of any build up of lactic acid.

Results
In the multi stage fitness test I got 7.9
o Subject 1 got 10
o Subject 2 got 12.4
o Subject 3 got 7.6
o Subject 4 got 10.6

Discussion
I think that my result was good because I have slight asthma and I did as well as I
could. I had more than subject 3 because maybe I do more exercise and activities
than him, yet subject 4 may have more than me because he may do more activities
and sports than me, for example rugby, football etc and there fore is running more and
requires more cardio vascular endurance.

Conclusion
I think this is a good way of testing your cardiovascular endurance because it is
accurate and reliable and you can do as much to your ability.
If I was to do this again I think I will push myself even further to try and get a higher
mark.

The Abdominal Curl Test

Introduction

On the 13 of September we did an abdominal curl test. The abdominal curl test is a
test of muscular power. “Muscular endurance is the ability of a muscle or a group of
muscles to work for a long period of time without becoming fatigue” (Class notes)
Muscular endurance is a member of the health related components of fitness.
Muscular endurance is linked to many public services like fire men when they need to
move or sit up after rescuing someone or holding something. They also use this in
sports for example in rugby in the scrums you need good abdominal strength to
support yourself.

Equipment

For the abdominal curl test you need:

o A gym mat
 o Someone / partner to stand on your feet and count
o CD player

Methodology

At the start we all did a warm up and loosened our muscles. We did some running to
raise our body temperature. We then lay on our backs with our knees bent and feet flat
on the floor and our hands behind our heads. Sir started the tape and we started our
sit-ups, we had to go up on one bleep and down on the second then slowly the speed
of the beeps will increase getting harder and harder. Then we wrote our result down.

Results

In the abdominal curl test I had 87 reps

Subject 1 had 26
Subject 2 had 99
Subject 3 had 148
Subject 4 had 81

Discussion

I had 87 reps in the abdominal curl test I think this is a good result and did better than
subject 4 may be because I do more sport. Yet subject 1 had 26 this may be because
he doesn’t as much exercise as subject 3 who may do many sports and athletics for
example rugby when you need to get up from a tackle.

Conclusion

I am happy with my result and I think I did well. I wish I had pushed myself even
further now and tried to get to 100. Now I will do more sit-ups outside of school so if
I was to do this test again I will try and get to my target.