Uniformed Public Services Level 3
Unit 5: Physical Preparation, Health and Lifestyle for the Public Services
P1: Describe a fitness assessment for each of the major components of fitness
Introduction
In this task, I am going to cover P1 by describing a fitness assessment that will test each of the major
components of fitness. I will be covering all of the main components – these include flexibility,
strength, muscular endurance, power, aerobic endurance and speed. I will also be covering fitness
assessments for health-related fitness which includes BMI (Body Mass Index).
Flexibility
Flexibility can be assessed in a number of different ways; flexibility is very important in specific public
services such as Mountain Rescue, the British Army and the Fire Service. Having a good level of
flexibility will ensure that you can have the correct posture, muscle coordination and the reduced
risk of injury when working out or working within the public services. An example of flexibility being
shown in the public services would be a member of the Mountain Rescue Team – if someone is
trapped in a cave, the Mountain Rescuer will need to enter the cave, often squeezing through very
tight spaces and corners which requires an-above-average level of flexibility. An assessment that can
be used to test an individual’s flexibility is the sit-and-reach test. To perform this test, an applicant
will sit on the floor with their legs flat down and keep their back straight, they will then reach
forward with their hands pointing straight-on. They will hold their position for around three seconds
before peeling back – this is a test done in the British Army in basic training. For this test to be as
effective and as accurate as possible, the individual must keep their legs flat on the floor.
The picture on the left shows an individual performing
the sit-and-reach test. As seen in the picture, the
individual has kept their head upright, legs flat against
the ground and feet at a ninety-degree angle against the
box to minimise movement when reaching forward.
Strength
Strength is a very important component of fitness, especially within the public services and armed
forces. Strength can be tested in a number of ways – which are heavily relied on in training for the
British Army and the Royal Marines. Having good strength will ensure that you have developed body
mechanics, protection of the bones and also helps keep your weight healthy. An example of a Royal
Marines Commando showing strength would be when they have to pick-up and move big and heavy
weapon systems in training and when deployed. A test that the Royal Marines Commandos use to
measure strength is the rope climbs. To complete a single rope ascent, the individual will stand at
the bottom with both hands firmly on the rope, they will then pull themselves up and use their feet
to pinch the rope to keep themselves up, they will then continue to do this with proper form at a
medium pace. To further test their strength, the individual may be told to climb, using their hands
only, this is much more challenging and tests the upper-body strength much more than before.
Other ways of testing strength include; 1-RM Tests, grip dynamometer test, jerry can carry, weight
vested stair climbs and bench press.
, Muscular Endurance
Muscular endurance is the ability to repeat contractions against a force of resistance for a lengthy
period of time.Having a good level of muscular endurance will ensure that you are much better at
performing the same repetitive movement while working against resistance. For example, when the
Police make an arrest and the person becomes aggressive, it will take muscular endurance to keep
them still and put handcuffs on them. There are a range of ways to assess the level of muscular
endurance an individual has – in the Royal Air Force, one part of the fitness test is to perform a
specific number of sit-ups within a time limit; Testingthe applicant’s level of muscular endurance
very well and ensuring that the training staff have a clear view on whether they can, or cannot
handle an average level of muscular endurance testing. There are a range of other ways to test
muscular endurance, including push-ups, walking lunges, bodyweight squats and the plank.
The picture on the left shows a Royal Air Force applicant
performing sit-ups. As seen in the picture, the applicant
has their back flat against the floor, with their hands to the
side of their head and their knees positioned in to a right
angle, when the complete the sit-up, their back will stay
straight – testing their core strength. They will then return
to the position pictured; this is measured as a single rep.
Power
Power is the ability to perform a movement using as much force as possible in a decreased amount
of time. An example of power being showcased in the armed forces would be a Special Air Service
(SAS) physical door breach often performed during training in the killing house. The soldier will use
their ability of power to barge through the door or kick it down. They will complete this action while
wearing the gear and weapon systems which can weigh quite a lot. Having good power ensures that
the SAS soldier is quick and precise with their movement as they work in dangerous environments
where speed, strength and aggression are vital to the team’s success. There are multiple ways to test
the power of an individual, one of the tests being the vertical jump. The vertical jump is a test where
the individual will stand upright and then lower their body (slightly bending the knees) before
jumping with their hand or hands straight up, they will often smack a set of measurement boxes and
the highest one will be the result of the test. This assessment is often performed by specialist units
within the Police Service – Counter Terrorist Specialist Firearms Officers (CTSFOs).
The picture on the left shows the vertical jump test being performed.
There isn’t really a proper way to show form during this test, as long
as your arm is straight up when you reach you maximum height. It is
also important to land properly when performing this assessment
because there is a risk of potential injury. There are other ways to test
power, these include; the standing jump, medicine ball throw, burpee
test, box push and sprinting.
Aerobic Endurance
Aerobic endurance is the ability to of the body to supply the correct nutrients and oxygen to the
muscles that are working when performing movement over a lengthy period of time. Aerobic
Unit 5: Physical Preparation, Health and Lifestyle for the Public Services
P1: Describe a fitness assessment for each of the major components of fitness
Introduction
In this task, I am going to cover P1 by describing a fitness assessment that will test each of the major
components of fitness. I will be covering all of the main components – these include flexibility,
strength, muscular endurance, power, aerobic endurance and speed. I will also be covering fitness
assessments for health-related fitness which includes BMI (Body Mass Index).
Flexibility
Flexibility can be assessed in a number of different ways; flexibility is very important in specific public
services such as Mountain Rescue, the British Army and the Fire Service. Having a good level of
flexibility will ensure that you can have the correct posture, muscle coordination and the reduced
risk of injury when working out or working within the public services. An example of flexibility being
shown in the public services would be a member of the Mountain Rescue Team – if someone is
trapped in a cave, the Mountain Rescuer will need to enter the cave, often squeezing through very
tight spaces and corners which requires an-above-average level of flexibility. An assessment that can
be used to test an individual’s flexibility is the sit-and-reach test. To perform this test, an applicant
will sit on the floor with their legs flat down and keep their back straight, they will then reach
forward with their hands pointing straight-on. They will hold their position for around three seconds
before peeling back – this is a test done in the British Army in basic training. For this test to be as
effective and as accurate as possible, the individual must keep their legs flat on the floor.
The picture on the left shows an individual performing
the sit-and-reach test. As seen in the picture, the
individual has kept their head upright, legs flat against
the ground and feet at a ninety-degree angle against the
box to minimise movement when reaching forward.
Strength
Strength is a very important component of fitness, especially within the public services and armed
forces. Strength can be tested in a number of ways – which are heavily relied on in training for the
British Army and the Royal Marines. Having good strength will ensure that you have developed body
mechanics, protection of the bones and also helps keep your weight healthy. An example of a Royal
Marines Commando showing strength would be when they have to pick-up and move big and heavy
weapon systems in training and when deployed. A test that the Royal Marines Commandos use to
measure strength is the rope climbs. To complete a single rope ascent, the individual will stand at
the bottom with both hands firmly on the rope, they will then pull themselves up and use their feet
to pinch the rope to keep themselves up, they will then continue to do this with proper form at a
medium pace. To further test their strength, the individual may be told to climb, using their hands
only, this is much more challenging and tests the upper-body strength much more than before.
Other ways of testing strength include; 1-RM Tests, grip dynamometer test, jerry can carry, weight
vested stair climbs and bench press.
, Muscular Endurance
Muscular endurance is the ability to repeat contractions against a force of resistance for a lengthy
period of time.Having a good level of muscular endurance will ensure that you are much better at
performing the same repetitive movement while working against resistance. For example, when the
Police make an arrest and the person becomes aggressive, it will take muscular endurance to keep
them still and put handcuffs on them. There are a range of ways to assess the level of muscular
endurance an individual has – in the Royal Air Force, one part of the fitness test is to perform a
specific number of sit-ups within a time limit; Testingthe applicant’s level of muscular endurance
very well and ensuring that the training staff have a clear view on whether they can, or cannot
handle an average level of muscular endurance testing. There are a range of other ways to test
muscular endurance, including push-ups, walking lunges, bodyweight squats and the plank.
The picture on the left shows a Royal Air Force applicant
performing sit-ups. As seen in the picture, the applicant
has their back flat against the floor, with their hands to the
side of their head and their knees positioned in to a right
angle, when the complete the sit-up, their back will stay
straight – testing their core strength. They will then return
to the position pictured; this is measured as a single rep.
Power
Power is the ability to perform a movement using as much force as possible in a decreased amount
of time. An example of power being showcased in the armed forces would be a Special Air Service
(SAS) physical door breach often performed during training in the killing house. The soldier will use
their ability of power to barge through the door or kick it down. They will complete this action while
wearing the gear and weapon systems which can weigh quite a lot. Having good power ensures that
the SAS soldier is quick and precise with their movement as they work in dangerous environments
where speed, strength and aggression are vital to the team’s success. There are multiple ways to test
the power of an individual, one of the tests being the vertical jump. The vertical jump is a test where
the individual will stand upright and then lower their body (slightly bending the knees) before
jumping with their hand or hands straight up, they will often smack a set of measurement boxes and
the highest one will be the result of the test. This assessment is often performed by specialist units
within the Police Service – Counter Terrorist Specialist Firearms Officers (CTSFOs).
The picture on the left shows the vertical jump test being performed.
There isn’t really a proper way to show form during this test, as long
as your arm is straight up when you reach you maximum height. It is
also important to land properly when performing this assessment
because there is a risk of potential injury. There are other ways to test
power, these include; the standing jump, medicine ball throw, burpee
test, box push and sprinting.
Aerobic Endurance
Aerobic endurance is the ability to of the body to supply the correct nutrients and oxygen to the
muscles that are working when performing movement over a lengthy period of time. Aerobic
