Unit: 3 AO: 3 Introduction The Multi Stage Fitness test also known as the bleep test is designed to test

your cardio vascular endurance also know as stamina or aerobic capacity and it is the ability of our heart and lungs to work out for a prolong period of time without getting fatigued . Your cardio vascular endurance is one of the most important part of fitness it is basically how strong your heart is. An example of someone with a good c/v endurance is a Royal Marine Commando the reason why they would have a good c/v is if he/she has been on patrol for 6 hours and then comes under firer he would have to run to cover or if a man is hit then he would have to carry/drag him to cover a another type of public serves that would need a good c/v endurance would be a police officer on patrol they will have to chase the criminal for a long time if he had a good c/v endurance and if they are fatigued then there skill level goes down so they got less chance of getting him in handcuffs the reason why they got less chance of getting them is because when your fatigued your skill levels go down.

Method The equipment that is need for this is a set of cones, CD, CD player and a tape measure. To set up this test you will need to measure 20 meters and mark it off with the cones then you have to warm up before you do the test because you might pull your muscles and damage them so stretch your hamstring and your calf muscles in order for them to work right and not get damaged. Next you will need to get ready, put the CD into the CD player and get ready for the countdown then go back and fore with the beets and try not to miss one if you do you will go out on the third beep and then youre out also you have to remember your score after you have done the multi stage fitness test to prevent aching you have to warm down so no lactic acid can build up in your muscles. A public serves that would need good cardio vascular endurance is an infantry soldier for when he/she goes on patrol for four hours and comes under fire and he/she would need to have the energy to eliminate the enemy while carrying around a lot of really heavy equipment. A sports man or woman that has good c/v endurance is a marathon runner where they would need to constantly run.

Results Jamie de kercove 10.4 Nick Evans 10.5 Joshua Sherman 11.0

Description I have the better score because I have been playing rugby for about five years and Jamie has been playing rugby for just over a year. I am also training for the Royal Marine Commandos where I work on my cardio vascular endurance by running for fifteen minutes every night. ....

Introduction Illinois agility test is the ability to change direction at speed without losing control. It measures your fast twitch fibres an example of a sports man/woman that would need it is James hook when he is side stepping someone and another sports man/woman that would need good agility is a footballer when he is reacting to a tackler.

Method The equipment that you need is a set of cones or flags, tape measure and a stop watch to set this up you will have to put a cone for the start and then measure out 15 meters up and put a cone, 8 meters across and put a cone down then go down 15 meters down and put a cone down after we did that we went back to the middle and marked it and marked it every 2 meters Intel you got 5 cones going down the middle. Before you do the test you have to warm up your calf muscles, groin muscles and your hamstrings for ten minutes otherwise you might pull a muscle and damage it. After worming up you lie on your chest and then push yourself off the ground and run around the cones as shown in the diagram. A public service that would need good agility is a fireman so they would be able to get up the lager as fast as possible. A sports man or woman that would need good agility is a footballer so they would be able to side step people.

Result Joshua Sherman 17.15 Nick Evans- 17.58

Description I got the better score than nick because I have been doing rugby for about five years and I use it to side step people and nick got the lower score because he doesnt use agility as much because he dose kick boxing and there is not as much agility in it as rugby.

Introduction The 12 minute coopers run is designed to test your cardio vascular endurance also known as stamina or aerobic capacity and it is the ability of our heart and lungs to work out for a prolong period of time without getting fatigued . Your cardio vascular endurance is one of the most important part of fitness it is basically how strong your heart is. An example of a public serves that needs a good c/v endurance is. An example of someone with a good c/v endurance is a Royal Marine Commando the reason why you would have a good c/v is if he/she has been on patrol for 6 hours and then comes under firer he would have to run to cover or if a man is hit then he would have to carry/drag him to cover.

Method The Equipment that is needed for this is a trundle wheel, flags or cones and a stop watch to set this up you will need to set the flags or cones every 100 meters with the trundle wheel and then you have to warm up your calf muscles, groin muscles and your hamstrings to make sure you dont damage your muscles then you do the run for 12 minutes and counting the flags or cones as you go past them after you have run for 12 minute to prevent aching in the morning you have to warm down so no lactic acid can build up in your muscles. After worming down you have to times the amount of flags that you have passed by 100 to get your score in meters

Result Joshua Sherman- 23.50 Nick Evans- 22.50 Jamie de kercove- 22.50

Description I got the better score because I have been doing rugby for about five years and Jamie has only been doing it for just over a year. The reason why nick has the same score as Jamie is because he goes out for regular runs every day. I got a better score than nick because I do a more running around than him.