(Honeybourne , 2003 , p107)
The third principle is overload and is related to progression. Overload is when the body works harder than normal so that there is some pain and discomfort on the body. Improvements will come from this because the body will respond to this. This principle would help in the army if soldiers were required to work physically for long periods because it will force the body to work harder and it would help their ability to walk for long periods for example. Overload can be gained by using the FITT programme, which can help achieve the overload principle. FITT stands for Frequency, intensity, time and type. Frequency is the number of training sessions each week and is important that you train enough in order to improve. Intensity is how hard you work and this is important because you have to train hard enough to get results. The time or how long the training session lasts is also very important as training for the right amount of time can get the required results. Lastly the last one is the type of training. This program would be beneficial in the army as if it is important for example, to train regularly to get the right standard of fitness in order to pass the tests that are require to join the army. (Honeybourne, 2003, p108)
If a person stops training for any reason or does too much they could actually lose the fitness that they have gained. This comes under the ‘reversibility’ principle. This could relate in the Army if people that have been on operation for a while and have been unable to train so people could lose muscle size or their stamina. The last principle is variance and this means that training should be different and not predictable. If training is boring and predictable then people can lose their motivation and therefore training may not be beneficial because they may not be improving. This principle could assist the army because sport could be used as part of training giving variety.
(Honeybourne, 2003, p107)
Task 2:
P4: Review, explain and compare a number of fitness testing methods
P5: Explain the principles of fitness testing methods
There are a number of fitness tests and each are designed to test certain aspects of fitness i.e muscular endurance and press ups in a minute. This task will look at three different tests and apply their worth in the public services. Speed is how fast our body can move and a test for this is a thirty-metre sprint. This is done by marking out a 30-metre distance and running as fast as possible from the start to the finish and recording the time taken. This would be important in the police if a police officer had to catch a criminal. (Hodder and Stoughton 2000, p102)
Cardiovascular endurance is to do with how long the body can work for over a period of time. Measuring a person’s ‘VO2 max’ can assess this and this is the maximum amount of oxygen that a person can take in and use per minute. The multi stage fitness test is a good way of testing the vo2 maximum. This is a test that starts easily then gets harder. In this test people have to run 20 metres as many times as possible and keeping in time to the bleeps from a cassette tape. Each shuttle (20 metres) should be timed so that the person reaches the end line when the bleep sounds. There are different levels that get more difficult as you progress through and the speed that you run has to increase, as the levels get higher. You have to keep running until you can’t keep up with the bleeps and if you don’t reach the line before the bleep then you should stop doing the tests and the level plus the shuttle number should be recorded. This test would be important in the police or example, if an officer was required to chase a criminal for a long time. (Hodder and Stoughton 2000, p103)
Finally the last test is related to muscular endurance and the ability of the muscle to work repeatedly an in this case the ones of in the upper body including deltoids and triceps. This test involves doing as many pull-ups. Pull-ups involve putting the forearms over a horizontal bar and pulling your self up so that your chin goes over then going down until your arms are not quite extended. This could be important in the army if a soldier need to pull himself up over an object because they would have to be able to pull their body weight up and this test could be important for that. (Hodder and Stoughton 2000, p102)
Task 3
P6: Complete and record a number of fitness testing methods and evaluate the results
In college we completed three fitness tests and these included the grip strength test including s grip dynamometer, the chin up test (how many you can do) and the press up test (how many you can do). All of these tests have been explained earlier. The handgrip test has to be done three times and the best score recorded.
Results from the tests
Evaluation of results;
The score for the chin up test was quite good; as I have improved from the previous times I have completed the test. In evaluating I am comparing results with the ‘norm of the population’ (Davis, Bull and Roscoe 1997, p120). According to those results I have a chin up rating level of ‘excellent’ which is the highest in the category of ‘male’. There is also the ‘female’ category that has lower results due to the different physical characteristics of male and females. The score I attained could be improved by exercises related to using our own bodyweight i.e. press ups but also using weight exercises that will help the muscles used in this test (triceps and shoulders). (Davis, Bull and Roscoe 1997, p120).
The result for the press up tests was the highest which is ‘superior’ for my age group (15-29). The other ages are 30-39, 40-49, 50-59 and 60 + and the levels are superior, excellent, very good, good, average, poor and very poor (in that order). My results could be improved by developing the upper body muscles including the deltoids, triceps and chest using weights. These would help me carry my own body weight more effectively and produce better results in the test at a later stage.
(Class work notes) (Davis, Bull and Roscoe 1997, p121).
My score for the handgrip test according to the norm of the population was ‘good’. The other levels for this test are excellent, average, fair and poor. This test calculates the strength of the forearm muscles (flexors and extensors) so I could improve my score in the future by doing weight bearing exercises including biceps curls that would help develop those muscles. (Class work notes)
(Davis, Bull and Roscoe 1997, p119).
M3: Analyse and evaluate the reliability, validity, accuracy and safety of the fitness testing methods explained
Strength can be measured by using dynamometers, which can show the amount of force produced by particular muscles or areas. An easy test to do is the Handgrip dynamometer that measures grip strength produced by the muscles in the forearm. You have to record the maximum recorded on each hand. A good point about the test that it is easy to do and not complicated so mistakes are not that common. Also it is accurate and reliable because of this. However the validity of the test can be questioned because it only shows the strength of the forearm and no other muscles. (Hodder and Stoughton 2000, p101)
The bleep test that was explained earlier has a few advantages and disadvantages. One of the advantages is that the test can be evaluated because the score gained can be checked with published tables in books. Another is that not much equipment is needed. Finally another benefit is that a large amount of people can participate in the test at once. One of the bad points is that the test requires maximum effort of the person so the scores depend on the motivation of that person so the test isn’t entirely reliable. The test is designed to test the ‘VO2 max’ (amount of oxygen a person can take in) however it can only predict that and can absolutely be an accurate measure of the VO2 max. The last point is that this test favours runners because swimmers for example may not produce a good performance as they would in the swimming pool. (Hodder and Stoughton 2000, p102)
The last test I am going to analyse is the thirty-metre sprint (explained in task 2). The advantage of the test is that you don’t need much equipment and the equipment is easy to get. However the reliability and accuracy could be questioned because the person timing may get the timing wrong. The second bad point is that it depends on what type of running service and the weather conditions and these may affect the results i.e. a wet surface may slow times down. (Hodder and Stoughton 2000, p102)
D2: Justify the use of fitness testing methods for entry to the public services
Physical Fitness is the ‘ability of the human body to meet demands imposed by the environment and daily life’ (Encarta 1999). In the Army the environment could be harsh and would require a person to be physically strong and be able to survive in all sorts of terrain and you may have to walk for miles. Physical fitness helps recruits meet those demands that the environment may place. Fitness tests not only show their strengths and weakness at a particular time but also show their potential so they can identify what they can do producing a marker to see if army life is the right one for them. For example if a recruit can do the 1.5 mile run well then their fitness can be developed and improved so that they are able to do 5 or six miles that may be required when on an operation. (www.army.mod.uk/)
In terms of actual test the Army use the 1.5 mile run, press up test which is the amount of press you can do in two minutes, and the sit up test (as many in two minutes). In order to pass the twelve weeks of basic training they have to do the 1.5 mile run in under 10mins 30 sec for males for jobs and faster times for the infantry. The time is also different for females’ people going into different areas of the Army. You also have to do a certain number for the other two tests. The press up tests is a good way of showing how well a person can lift their bodyweight and shows their upper body strength and endurance. This could be very important when on the assault causes the Army use because being able to lift your body is needed to get over obstacles. The test is also beneficial because when completing the assault courses you have to do it with Army with military equipment such as a helmet, rife and other kit where strength and endurance is needed.
(Army careers guide 2002, page 11)
Conclusion:
Tests are a great way to study someone’s fitness as it can show what they are good at and what they are not. Therefore people can set targets for improvement and fitness programmes can be designed . The public services such as the British Army use tests to see if recruits are fit enough for army life because it can be tough and physically demanding so being fit is very important in that area. They also do many tests during their ‘basic training’ to get basic scores for certain tests then every two or three weeks do those tests again to see if there is improvement because the Army have certain entry requirement and results on physical tests are a part of that.
Variance which is part of the principles of training is very important because it can stop bordness and help motivation but is more enjoyable and the Army incorporates that in its training by playing sport and other team activities. The purpose of this assignment was to look at principle of training, explain fitness testing and apply their importance to the British Army and other public services.
Reference list:
Hodder and Stoughton 1997, ‘Sport and PE’ second edition pages referenced on specific pages
‘Physical education and the study of sport’ , Davis , Roscoe and Bull , third edition (1997) pages referenced
‘ Advanced studies in Physical education and sport’, edited by Paul Beashel and John Taylor, Nelson, (1996), pages referenced
‘ BTEC National in Sport ’ , Honeybourne , 2003 , Edexcel , pages referenced
Army careers guide 2002, Haymarket magazines, published by Kate law, referenced on relevant pages
