Shannon W Unit 6 Fitness testing and Training for the uniformed Public services P6, M3, D2
My six-week plan review
I created a 6-week plan hoping it would help improve my different components of fitness. My plan
includes the different components of fitness including; muscular endurance, muscular strength,
power, flexibility, cardiovascular, speed, power and agility. On the whole, this plan has worked well
because I have become slightly fitter however, it could be improved to get the best results. Looking
at the results from this plan, the component I need to train the most is my muscular strength
because I feel that it is my weakest area, despite cardiovascular endurance. Evidence that my
muscular strength hasn’t improved is by looking at my press ups results; my average score is 13 and
hasn’t improved since. On the other hand, my muscular endurance, specifically in my core has
improved. This can be seen through my sit ups results which have increase each time I have been
tested so far. At the start of the 6-week plan, I began at 43 sit ups then increased to 46, 62, 73 and
currently at 86. I also feel that my muscular endurance had improved in my hamstring area because I
find it easier to run further without them aching as quickly.
Another big area of weakness as mentioned is my cardiovascular endurance. Personally, I don’t think
I trained this component as much as I should have to improve it. In future training plans, I would like
to include more cardiovascular training such as running, cross trainers or doing spin classes. If I
improve my cardiovascular endurance, I would like to think that I would be able to run for a longer
duration which is what I need to achieve to join my chosen public service (British army.) My main
target for cardiovascular training would be to control my breathing because this will help me
significantly when running for longer periods of time.
My flexibility has slightly improved since the start of my six week plan however, my results from the
sit and reach test doesn’t show much improvement. The first time I was tested on the sit and reach, I
got a score of 30 and the second time I was tested; I got a score of 31. Despite my score, I feel that I
can perform different exercises and stretches much better as a result of improving my flexibility.
Personally, my muscular endurance has improved on the whole. Evidence that it has improved is my
score on the bleep test and my time on the 1.5 mile run. My bleep test score has improved from 5.6
to 8.10 which show’s an improvement in muscular endurance, slightly improved agility and aerobic
endurance/cardiovascular endurance. In order to improve my muscular endurance further in any
part of the body, I could do some weight or resistance training using light weights and doing more
reps. Lighter weights and more reps allows the muscles to contract more, and over time the muscles
become used to the contractions, making them last for a longer period without aching.
Overall, I think my 6-week training plan has worked well for some aspects however, it could be
improved for better results and to get me where I want to be to join my chosen public service. If I
was to create another plan 6 weeks before joining the army, I would definitely add muscular
strength training to more days, especially targeting my arms, as well as including more
cardiovascular training throughout the week. I would also like to add a 1.5 mile run to Sundays to
improve my time and to see if I can run it without stopping.
My six-week plan review
I created a 6-week plan hoping it would help improve my different components of fitness. My plan
includes the different components of fitness including; muscular endurance, muscular strength,
power, flexibility, cardiovascular, speed, power and agility. On the whole, this plan has worked well
because I have become slightly fitter however, it could be improved to get the best results. Looking
at the results from this plan, the component I need to train the most is my muscular strength
because I feel that it is my weakest area, despite cardiovascular endurance. Evidence that my
muscular strength hasn’t improved is by looking at my press ups results; my average score is 13 and
hasn’t improved since. On the other hand, my muscular endurance, specifically in my core has
improved. This can be seen through my sit ups results which have increase each time I have been
tested so far. At the start of the 6-week plan, I began at 43 sit ups then increased to 46, 62, 73 and
currently at 86. I also feel that my muscular endurance had improved in my hamstring area because I
find it easier to run further without them aching as quickly.
Another big area of weakness as mentioned is my cardiovascular endurance. Personally, I don’t think
I trained this component as much as I should have to improve it. In future training plans, I would like
to include more cardiovascular training such as running, cross trainers or doing spin classes. If I
improve my cardiovascular endurance, I would like to think that I would be able to run for a longer
duration which is what I need to achieve to join my chosen public service (British army.) My main
target for cardiovascular training would be to control my breathing because this will help me
significantly when running for longer periods of time.
My flexibility has slightly improved since the start of my six week plan however, my results from the
sit and reach test doesn’t show much improvement. The first time I was tested on the sit and reach, I
got a score of 30 and the second time I was tested; I got a score of 31. Despite my score, I feel that I
can perform different exercises and stretches much better as a result of improving my flexibility.
Personally, my muscular endurance has improved on the whole. Evidence that it has improved is my
score on the bleep test and my time on the 1.5 mile run. My bleep test score has improved from 5.6
to 8.10 which show’s an improvement in muscular endurance, slightly improved agility and aerobic
endurance/cardiovascular endurance. In order to improve my muscular endurance further in any
part of the body, I could do some weight or resistance training using light weights and doing more
reps. Lighter weights and more reps allows the muscles to contract more, and over time the muscles
become used to the contractions, making them last for a longer period without aching.
Overall, I think my 6-week training plan has worked well for some aspects however, it could be
improved for better results and to get me where I want to be to join my chosen public service. If I
was to create another plan 6 weeks before joining the army, I would definitely add muscular
strength training to more days, especially targeting my arms, as well as including more
cardiovascular training throughout the week. I would also like to add a 1.5 mile run to Sundays to
improve my time and to see if I can run it without stopping.
