UNIT 5 – Physical Preparation
Pass 1
Flexibility is an important component of people’s fitness due to the fact it is used regularly
for multiple jobs and tasks. The meaning of flexibility is the mixture of different movements
around and near the joints within the body. Having good flexibility has various benefits to it
such as it helps to prevent injuries during activities. A fitness test that would test the ability
of someone’s flexibility would be the sit and reach test. To complete the sit and reach test,
an individual must sit on the floor with their legs extended out straight forward with the
bottom of their feet touching the box flat. The individual must then reach forward with both
hands (arms must be equal length) trying to reach the highest score. Within the public
services the British Army carry out this flexibility test on their recruits. There is no specific
entry requirement that they have to aim for but this allows the recruits to reach as far as
they possibility can.
Reference - i found this information from an AQA Physical Education SPORTS BOOK - second
edition
Another fitness component is strength. Strength is one of the major components needed.
The definition of the word strength is the ability to lift and move any type of object when
doing a task that has resistance to it. Having good strength enables you to complete tasks
easier that has resistance involved. An exercise that tests your strength would be the grip
test. When doing the grip test, the equipment needed is a dynamometer. To carry out this
exercise put the dynamometer into your hand then squeeze as hard as you possibly can to
reach the highest score. Repeat the same steps with the other hand. The Police Service carry
out this test because the services want the recruits to have a firm grip when picking up
equipment and holding down offenders. The minimum entry requirement for the grip test is
30kg in both hands.
Muscular endurance is also a component of physical fitness. Muscular endurance means the
ability of someone’s muscle group to be able to sustain a large amount of reps against a
resistant object for a long period of time. There are many exercises an individual can do
when targeting their muscular endurance area. A good test that involves an individual using
their muscular endurance would be the popular exercise which is press ups. When doing the
press up exercise, you would place both hands flat on the floor. Ensure that your hands are
in line with your shoulders. Have your legs fully extended out behind you, with your toes
curled towards your head. After getting in the starting position (called the plank), bend both
elbows backwards making your body slowly descend to the floor. Ensure that your chest
doesn’t touch the floor. Raise yourself from the ground by extending your arms allowing you
to get back into the starting position. The Royal Air Force requires all personnel to complete
the press up test. Within the RAF they require the personnel to reach the entry requirement.
The minimum press ups they are required to do is 28 reps which has to be completed under
a minute to complete the test. The meaning of muscular endurance is the ability of a muscle
group to repeat actions with resistance force involved for a long period of time. There are
various different exercises that can test and target your muscular endurance. To conduct a sit
up, you must lay with your back on the floor with both knees bent at a 45 degree angle. Put
Pass 1
Flexibility is an important component of people’s fitness due to the fact it is used regularly
for multiple jobs and tasks. The meaning of flexibility is the mixture of different movements
around and near the joints within the body. Having good flexibility has various benefits to it
such as it helps to prevent injuries during activities. A fitness test that would test the ability
of someone’s flexibility would be the sit and reach test. To complete the sit and reach test,
an individual must sit on the floor with their legs extended out straight forward with the
bottom of their feet touching the box flat. The individual must then reach forward with both
hands (arms must be equal length) trying to reach the highest score. Within the public
services the British Army carry out this flexibility test on their recruits. There is no specific
entry requirement that they have to aim for but this allows the recruits to reach as far as
they possibility can.
Reference - i found this information from an AQA Physical Education SPORTS BOOK - second
edition
Another fitness component is strength. Strength is one of the major components needed.
The definition of the word strength is the ability to lift and move any type of object when
doing a task that has resistance to it. Having good strength enables you to complete tasks
easier that has resistance involved. An exercise that tests your strength would be the grip
test. When doing the grip test, the equipment needed is a dynamometer. To carry out this
exercise put the dynamometer into your hand then squeeze as hard as you possibly can to
reach the highest score. Repeat the same steps with the other hand. The Police Service carry
out this test because the services want the recruits to have a firm grip when picking up
equipment and holding down offenders. The minimum entry requirement for the grip test is
30kg in both hands.
Muscular endurance is also a component of physical fitness. Muscular endurance means the
ability of someone’s muscle group to be able to sustain a large amount of reps against a
resistant object for a long period of time. There are many exercises an individual can do
when targeting their muscular endurance area. A good test that involves an individual using
their muscular endurance would be the popular exercise which is press ups. When doing the
press up exercise, you would place both hands flat on the floor. Ensure that your hands are
in line with your shoulders. Have your legs fully extended out behind you, with your toes
curled towards your head. After getting in the starting position (called the plank), bend both
elbows backwards making your body slowly descend to the floor. Ensure that your chest
doesn’t touch the floor. Raise yourself from the ground by extending your arms allowing you
to get back into the starting position. The Royal Air Force requires all personnel to complete
the press up test. Within the RAF they require the personnel to reach the entry requirement.
The minimum press ups they are required to do is 28 reps which has to be completed under
a minute to complete the test. The meaning of muscular endurance is the ability of a muscle
group to repeat actions with resistance force involved for a long period of time. There are
various different exercises that can test and target your muscular endurance. To conduct a sit
up, you must lay with your back on the floor with both knees bent at a 45 degree angle. Put
