Shannon W Unit 6 Fitness testing and Training for the uniformed Public services P3, M2, D1
There are several different ways to train each component of fitness. The first component of fitness is
flexibility. To train flexibility, an individual could take up yoga, take a Pilates classes or do static
stretches. Static stretching is the easiest way to improve flexibility as it can be done almost
anywhere by anyone with little training needed. It consists of an individual holding a stretching
position for a short period of time (between 10-30 seconds) However, it is not very effective for
stretching certain muscle groups and you can only stretch a muscle within the body’s natural range
of motion. Yoga is also another effective way of improving flexibility. The advantage of yoga is; it’s
motivating due to being surrounded by other people to help and support you. However, the
disadvantages of yoga are; it may be difficult to fit in with an individual’s daily life/schedule due to
work, college and other events. It can be quite expensive if you have to pay for each individual class
or a gym membership as well as the cost of travel. It can also be very time consuming in order to
become better.
The next component of fitness is muscular strength. Free weights and resistance machines are an
efficient and preferred way to improve muscular strength. Free weights are weights, such as a
dumbbell or barbell that is not attached to a structural device. An advantage of using free weights to
train an individual’s strength is that there are no limits. They are arguably the most versatile workout
tool ever. You can perform hundreds of different exercises, which each target different muscle
groups to become stronger and you can make your own training plan using these. However, the
disadvantages of free weights are that you need to learn the proper technique in order to prevent
stain or injuries. Resistance machines on the other hand are safer (It eliminates the chance of an
injury caused by dropping weights) and the machines target specific muscle groups which puts the
specific muscles through their full range of motion without using other muscle groups for
stabilization. The disadvantages however are that you require a variety of machines I order to obtain
a good workout (This doesn’t apply if you have a gym membership) and it is not functional to
everyday movements which means they only target specific muscle groups while in our day to day
activities we use multiple muscle groups together. It can be expensive to have a gym membership
and even more expensive to buy lots of machines, which take up a lot of space.
The third component of fitness is muscular endurance which can be trained and improved by doing
circuit training. Circuit training is several stations with different exercise and equipment to target
different parts of the body. The advantages of circuit training are; it’s efficient. This means that it
ensures an efficient, balanced and effective workout on a regular basis. It will build peoples muscular
endurance over time because it is constantly using most of the muscle groups which means they will
adapt over time to the aches and improve their ability to keep going for longer. The disadvantages of
circuit training are that it is not suited for ‘new people’ or people who aren’t in shape due to it
requiring a good amount of stamina to keep up; this may increase the risk of injuries. Circuit training
also requires a lot of equipment which can be expensive and takes time to set up if you’re doing it on
your own. The alternative is to take a class at a local gym however, the gym membership and class
may start to become expensive in the long run. Attending circuit classes may also be difficult to fit in
with an individual’s daily life/schedule due to work, college and other events.
The next component of fitness is power. A good way to train power is by doing exercises which
combine resistance work with speed. For example; plyometric training, such as box jumps They
develop lower body power because it requires an individual to explosively lift their own weight into
the air in order to land on the box. Another great exercise to help improve an individual’s power
There are several different ways to train each component of fitness. The first component of fitness is
flexibility. To train flexibility, an individual could take up yoga, take a Pilates classes or do static
stretches. Static stretching is the easiest way to improve flexibility as it can be done almost
anywhere by anyone with little training needed. It consists of an individual holding a stretching
position for a short period of time (between 10-30 seconds) However, it is not very effective for
stretching certain muscle groups and you can only stretch a muscle within the body’s natural range
of motion. Yoga is also another effective way of improving flexibility. The advantage of yoga is; it’s
motivating due to being surrounded by other people to help and support you. However, the
disadvantages of yoga are; it may be difficult to fit in with an individual’s daily life/schedule due to
work, college and other events. It can be quite expensive if you have to pay for each individual class
or a gym membership as well as the cost of travel. It can also be very time consuming in order to
become better.
The next component of fitness is muscular strength. Free weights and resistance machines are an
efficient and preferred way to improve muscular strength. Free weights are weights, such as a
dumbbell or barbell that is not attached to a structural device. An advantage of using free weights to
train an individual’s strength is that there are no limits. They are arguably the most versatile workout
tool ever. You can perform hundreds of different exercises, which each target different muscle
groups to become stronger and you can make your own training plan using these. However, the
disadvantages of free weights are that you need to learn the proper technique in order to prevent
stain or injuries. Resistance machines on the other hand are safer (It eliminates the chance of an
injury caused by dropping weights) and the machines target specific muscle groups which puts the
specific muscles through their full range of motion without using other muscle groups for
stabilization. The disadvantages however are that you require a variety of machines I order to obtain
a good workout (This doesn’t apply if you have a gym membership) and it is not functional to
everyday movements which means they only target specific muscle groups while in our day to day
activities we use multiple muscle groups together. It can be expensive to have a gym membership
and even more expensive to buy lots of machines, which take up a lot of space.
The third component of fitness is muscular endurance which can be trained and improved by doing
circuit training. Circuit training is several stations with different exercise and equipment to target
different parts of the body. The advantages of circuit training are; it’s efficient. This means that it
ensures an efficient, balanced and effective workout on a regular basis. It will build peoples muscular
endurance over time because it is constantly using most of the muscle groups which means they will
adapt over time to the aches and improve their ability to keep going for longer. The disadvantages of
circuit training are that it is not suited for ‘new people’ or people who aren’t in shape due to it
requiring a good amount of stamina to keep up; this may increase the risk of injuries. Circuit training
also requires a lot of equipment which can be expensive and takes time to set up if you’re doing it on
your own. The alternative is to take a class at a local gym however, the gym membership and class
may start to become expensive in the long run. Attending circuit classes may also be difficult to fit in
with an individual’s daily life/schedule due to work, college and other events.
The next component of fitness is power. A good way to train power is by doing exercises which
combine resistance work with speed. For example; plyometric training, such as box jumps They
develop lower body power because it requires an individual to explosively lift their own weight into
the air in order to land on the box. Another great exercise to help improve an individual’s power
