I am going to be talking about the fitness requirements for entry in the public
services.
Flexibility is the range of motion in a joint or group of joints. Also it is the ability to
move your joints effectively.
Sit and Reach Test - This test measures the flexibility of your lower back and
hamstring muscles. To do this test you sit on the floor with your legs straight out in
front you with your feet placed on the box with no shoes on. Both of your knees
should be flat. Then you reach forward with your arms, either with your palms facing
down or with your hands on top of each other and reach as far as possible along the
measuring line. After your practise reaches, you hold your original reach for at least
2 seconds for the distance to be recorded. The score is recorded to the nearest
centimetre or half inch by the distance reached by you. To prepare for this test you
can stretch your leg muscles and do a 5 minute jog.
Equipment:
Sit and reach box
Advantages
1. Quick and easy test
2. Don’t need much equipment to carry out test
3. Hard to always keep knees flat whist reaching forward
4. Easy to compare and analyse
Disadvantages
1. People with long arms will get a better result
2. Only tests your certain parts of your flexibility, not all of your body.
3. Uses a set reference point which does not allow for variations in the length of
arms and legs of the person who is taking the test
Strength - Is the ability to carry out work against a resistance.
Grip dynamometer Test - Using your dominant hand apply as much grip
pressure as you can on the dynamometer. Get someone to record the maximum
reading (kg). You need to repeat the test 3 times. Then your assistant uses the
highest recorded value to assess your performance. To prepare for this test you can
do some stretches for your arm.
Equipment
Handgrip dynamometer
Advantages
1. Simple to set up and conduct
2. Can be conducted almost anywhere
3. Less equipment needed
Disadvantages
1. Specialist equipment required
2. Assistant required to administer the test
Aerobic endurance - is the time which you can exercise, without producing lactic
acid in your muscles. Aerobic endurance is stamina, the amount of time you can
maintain an aerobic use of energy.
services.
Flexibility is the range of motion in a joint or group of joints. Also it is the ability to
move your joints effectively.
Sit and Reach Test - This test measures the flexibility of your lower back and
hamstring muscles. To do this test you sit on the floor with your legs straight out in
front you with your feet placed on the box with no shoes on. Both of your knees
should be flat. Then you reach forward with your arms, either with your palms facing
down or with your hands on top of each other and reach as far as possible along the
measuring line. After your practise reaches, you hold your original reach for at least
2 seconds for the distance to be recorded. The score is recorded to the nearest
centimetre or half inch by the distance reached by you. To prepare for this test you
can stretch your leg muscles and do a 5 minute jog.
Equipment:
Sit and reach box
Advantages
1. Quick and easy test
2. Don’t need much equipment to carry out test
3. Hard to always keep knees flat whist reaching forward
4. Easy to compare and analyse
Disadvantages
1. People with long arms will get a better result
2. Only tests your certain parts of your flexibility, not all of your body.
3. Uses a set reference point which does not allow for variations in the length of
arms and legs of the person who is taking the test
Strength - Is the ability to carry out work against a resistance.
Grip dynamometer Test - Using your dominant hand apply as much grip
pressure as you can on the dynamometer. Get someone to record the maximum
reading (kg). You need to repeat the test 3 times. Then your assistant uses the
highest recorded value to assess your performance. To prepare for this test you can
do some stretches for your arm.
Equipment
Handgrip dynamometer
Advantages
1. Simple to set up and conduct
2. Can be conducted almost anywhere
3. Less equipment needed
Disadvantages
1. Specialist equipment required
2. Assistant required to administer the test
Aerobic endurance - is the time which you can exercise, without producing lactic
acid in your muscles. Aerobic endurance is stamina, the amount of time you can
maintain an aerobic use of energy.
