Task 1

5 components of health related exercise:

Cardiovascular – is the ability to continue training the cardiovascular system for a

period longer than 20 minutes on average.

Muscular Strength – ability of a muscle to exert a maximum force though a given

range of motion or single point.

Flexibility – ability of a joint to move through a full range of motion for a given

exercise.

Muscular Endurance – refers to the capacity of a muscle to exert a sub maximal

force through a given range of motion or at a single point over a specific time scale.

Body Composition – body composition is the ratio of the lean body mass to fat

body mass.

Fitness components play a very important role in joining a public service because

only the fittest will survive amongst the fitness test that you will have to go through to

be accepted into a chosen service. Every public service has different fitness

requirements. For example, the service I wish to enrol into is the Royal Air Force;

therefore my fitness skill must be of a higher standard to ensure me a high chance of

getting into my career.

Over the time I have spent at college I have completed certain fitness assessments

and gained results that I can begin to compare against the current fitness

requirements of the Royal Air Force.

Overall I feel that I have done well towards my fitness since starting at Chesterfield

College that has given motivation to do fitness activities out of college hours for my

own personal benefit, I can see that I have achieved majority of the Royal Air Force

fitness requirements.

The RAF requires the minimum of 20 press ups in two minutes; I am capable of 35

press ups in one minute. I must be able to complete 35 press ups in two minutes; I

can complete 40 in one minute. The third requirement is to achieve from 9.10 – 11.6

on a bleep test, my best score is level 12.12. The RAF also wants applicants to

achieve a time less than 12 minutes 12 seconds over a 1.5 mile distance; my

personal best is 10 minutes and 47 seconds. The average sit and reach results for

17 years range between 0 - +5cm, my result for my flexibility an average of 23cm.

The average results for a grip test for 17 year olds ranges between 45 -50 KG, my

best is 47.2 KG, I am comfortably between to average for my age group.

My results from the fitness testing on the 5th of

January 2011:

Press up’s in on minute – 35

Sit up’s in one minute – 40

Bleep test score – level 12.12

1.5 mile run – time 10min 47sec’s

Sit and reach (flexibility) – 23cm

Grip test – Right hand – 47.2 Left hand – 47KG

Body Mass Index – 21 = healthy

The Royal Air Force fitness requirements:

Press up’s for 17-29 year olds – 20 in two minutes

Sit up’s for 17-29 – 35 in two minutes

Bleep test score 17-29 – 9.10 - 11.6

1.5 mile run – less than 12min 12 sec’s

Sit and reach (flexibility) – 0 - +5cm

Grip test – average 45 – 50KG

However I want to achieve the following targets; to decrease the time it takes me to

complete a mile and a half run as I feel with the out of college hours fitness that I am

doing, I feel I can achieve better. I also feel that I should work hard to increase my

press up and sit up results per minute, to improve my chances of being selected for

my training for the service; also I want to improve my grip ability and improve my

flexibility further and generally improve my overall fitness to prepare myself for phase

one training.

I feel that my Cardiovascular health is very good for joining my service as I have

achieved a good score on the bleep test and also for the mile and a half run test. To

maintain this level I swim 1000 meters every week, I also cycle roughly 10-15miles

every week and I also take part in fitness sessions at my Air Cadet Squadron. My

Muscular Strength is pretty average, I do meet to RAF Press up requirements

however I personally want to achieve higher results in my press ups as I want to give

myself a good chance of getting accepted into my chosen service and then my

chosen trade. In order for me to increase my Muscular Strength I am doing press

ups each night for one minute gradually getting higher results as I will maintain doing

this for my personal target. When I carried out these fitness tests I was worried about

my Flexibility, however comparing to the RAF fitness requirements my Flexibility is

very good on the other hand, I still think there is some room for improvement for my

own personal achievement. In order to improve my Flexibility I shall stretch my

muscles for a longer period of time before, during and after I exercise and I shall

maintain this to improve my overall Flexibility. Muscular Endurance, personally I feel

my Muscular Endurance is average for the RAF requirements. For example, my grip

test was 47KG which is in the middle for what the RAF require, in order for me to

improve that result to give my better chance to being accepted I can do pull ups at

my local gym this will increase my grip and Muscular Strength I could also see how

long I can suspend myself from a bar and over a period of time this will gradually

improve my grip strength. Overall my Body Mass Index is currently healthy, I am

pleased with this result so I will maintain this by continuing to eat healthily and

continue to exercise regularly.