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Three Rep Max

Introduction

The Three Rep Max is a test of your maximum strength. “Maximum strength is the maximum
force a muscle or group of muscles can exert in one single voluntary contraction” (class
notes) “Maximum strength is a skill related component of fitness, Skill related fitness
components are those which are required to take part in specific sporting activities.” Your
aim is to bench as much weight as possible for three reps. Maximum strength is important for
a lot of things one of them would be if you were in the police force and you were having a
one on one confrontation with a criminal you would need a lot of strength to slam them down
on the floor so you can arrest them. An example of an athlete needing maximum strength
would be an Olympic weight lifter so he/she could lift as much weight as possible to win a
medal.

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Equipment

 Bench
 Bench bar
 Spotter
 Clips to hold wieghts in place
 White kit and trainers

Methodology
Before you attempt to do the three rep max you will have to do a warm up. First you raise
your body temperature/heart rate by doing a run around the old gym. Then we did push ups
and some of us did chin ups to loosen /warm up the muscles in our arms. After that we got on
the bench and did the test. In the test you have to put the maximum wieght you can lift on the
bar then your spotter lifts it up for you and you have to say “ 3 2 1 my bar “ and the spotter
releases the bar and you have to lower the bar down to your sternum and then back up untill
your arms are fully extended and you repeat this three times.

Results

 Subject 1 lifted 35 kg
 Subject 2 lifted 45kg
 Subject 3 lifted 22.5kg
 Subject 4 lifted 35kg

Discussion

I think subject 2 lifted 45 kg becuase he plays rugby and needs maximum strength to tackle
people. Subject 1 lifted 35 kg, I think that is a good score becuase subject 1 doesnt go to the
gym or do many sports that involve biceps and triceps. Subject 3 lifted 22.5kg and like
subject 1 he doesnt go to the gym or do any sports that involve his biceps and triceps but he
got a lower score than subject 1. I think this happend becuase subject 1 is naturally taller than
subject 3 so that might of been an implication. Subject 4 lifted 35kg this subject also does not
go to the gym , i think him and subject 1 had the same score becuase they are of similar body
types. The way all the subjects can improve is going to the gym regularly or doing some
weight training at home if they have the equipment or just simply doing some push ups at
home.

Conclusion

I think the three rep max is a good way to test maximum strenght. I think all the subjects
could improve especially subject 3. Subject 3 could improve by doing some push ups at home
or join a gym and doing regular exercise.

The 12 Minute Cooper Run

Introduction

The 12 minute cooper run is a test of your cardio vascular endurance. Cardio vascular
endurance is a health related component of fitness. “Cardio vascular endurance is the ability
of our heart and lungs to work over a prolonged time period with becoming fatigued.” (class
notes) The 12 minute cooper run is a run with 4 cones a hundred meters apart in a square and
your aim is to cover as much ground as possible in the 12 minutes. Cardio vascular endurance
is important for a lot of things one of them would be if you were in the police force and you
are chasing a criminal you will need C.V endurance to catch them. Most athletes will need a
high level of C.V endurance to compete in certain activities for example Paula Radcliffe is a
marathon runner and needs a very high level of C.V endurance to complete marathons.
Equipment

 Cones
 Stop watch
 GPS system on Iphone to measure the 100m

Methodology

Before you start the 12 minute cooper run you have to raise your heart rate/Body temperature.
After you have done that you should do some dynamic stretching focusing on your legs so
quadriceps, calf’s and hamstrings. During the test you have to make sure you run at your own
pace so that you can run the whole 12 minutes without stopping. When you have completed
the cooper 12 minute run you should have a cool down period and stretch off to get any lactic
acid out of your legs.

Results

 Subject 1 ran 2400 meters

Discussion

Subject 1 and Subject 2 got the same result; I think they got this because they both play
football for a team so they do a lot of running. However I don’t think they have the same
level of C.V Endurance because subject 1 and subject 2 ran the test together so that is why
they got the same score. In P.E subject 1 got 26 cones he got this because he ran it by himself
and not sticking to the same pace as anyone else. Subject 3 got 2600 meters which is 200
meters more than Subject one, I think he got this because he does a lot more C.V endurance
related sports so he a higher level of C.V. Subject 5 got 1500 meters which is 900 meters less
than 1 and 2 and 1100 meters less than subject 3 I think there was a big difference because 1 ,
2 and 3 have been playing football outside of school for a number of years so there C.V is at
a higher level. I think subject 5 can improve by going on a couple of runs per week or join a
football club. Subject 4 got 3100 meters I think he has a high level of cardio vascular
endurance because he rides his bike more than 10 miles every day so he is going to have a
high level of c.v endurance.

Conclusion

I think the 12 minute coopers run is a good way to test your Cardio Vascular Endurance but
only if you run at your own pace and run it alone. I think all the subjects can improve their
C.V Endurance by going running and cycling places instead of going by car.
 40 Meter Sprint

Introduction

The 40 meter sprint is a test of your speed. “Speed is the ability to move your whole body or
part of your body as fast as possible.”(Class notes) Speed is a skill related component of
fitness. Skill related component of fitness are those of which you need to take part in a
specific sport or activity. The 40 meter sprint is basically, you running 40 meters as fast as
you can. Speed is important for a lot of things one of them is if you were in the police force
and you were chasing a criminal you would need speed if you were going to catch them.
Athletes also need speed for example Usain Bolt is a 100m sprinter so he needs a high level
of speed to win his races.

Equipment

 Cones
 White kit
 Trainers
 Stop watch

Methodology

Before you start the 40 meter sprint you have to raise your body temperature/heart rate to do
this you can do a slow jog around the running track. After that you should do some dynamic
stretching focusing on your quadriceps, calves and hamstrings. When you are doing the test
for the first 5 or so meters you should keep you head down as low as possible and drive
upwards with your legs to get as much speed as possible. After you have completed the sprint
you should do a cool down to get any lactic acid out of your body.

Results

 Subject 1 had 5.84 seconds

Discussion

Subject 1 and subject 3 had similar scores I think this happened because they are similar body
compositions and both play sport in which they need speed to succeed in. However I think
subject 1 had a slightly better score than subject 2 because subject 1 pushed himself more and
had better technique. Subject 4 had a slower time to everyone else because he does not play
any sport in which you need speed where as the rest of the subjects do.

Conclusion

I think the 40 meter sprint is a good way to test your speed if you have good technique in the
starting point. All the subjects could improve by building more muscles in their legs by doing
some squats at home and doing the 40 meter sprint a couple of times a week to see if they
have improved.

Sit and Reach Test

Introduction

The Sit and Reach test is a test of your flexibility. “Flexibility is the ability to move your
joints through their full range of movements.” (Class notes) “Flexibility in sports allows us to
perform certain skills more efficiently, for example a gymnast, dancer or diver must be highly
flexible to perform at a top level. It is also important in other in other sports to aid
performance such as a football to perform a bicycle kick during a game and to decrease the
risk of injury. In daily activities we must be flexible to reach for something in a cupboard, or
off the floor. It also helps

 Improves postures
 Reduces lower back pain
 Maintains healthy joints
 Improves balance during movement

The sit and reach test is basically just a box with a cm measure on top and your aim is to get
the highest score possible.

Equipment

 Sit and reach box

Methodology

Before you start the Sit and Reach test you have to do a warm up (raise your heart rate/body
temperature) the best way to do this is to do a slow jog around the old gym. Then you should
do some dynamic stretching. When you are doing the test you need two partners, one to hold
the box down and one to keep your knees and your feet flat against the box. When you start
the test you should keep a straight back and just keep stretching outwards sliding your fingers
as far down the box as possible. Once you have completed the test you should do a cool down
to get any lactic acid out of your body.

Results

 Subject 1 got 24 cm
 Subject 2 got 32cm
 Subject 3 got 31 cm
 Subject 4 got 21 cm
Discussion

Subject 1 and subject 4 got a similar score I think this happened because subject 1 and 4 are
not naturally flexible and do not do any sports that involves flexibility. Subject 2 and 3 also
got a similar score but their score was really good. Subject 2 got such a high score because he
is naturally flexible and he stretches daily. I think subject 3 got a high score because he is
naturally flexible also he needs a to be flexible because he rides his bmx a lot so if he didn’t
he wouldn’t be able to do his tricks.

Conclusion

I think subject 1 and 4 can improve their scores by doing more stretching at home in the
morning and night. I think subject 2 and 3 could improve as well but they don’t need to
improve that much so I would say to subject 2 to carry on stretching daily and subject 3 to
keep on biking.

Maximal Push up Test

Introduction

The maximal push up test is a test of your muscular endurance. “Muscular endurance is a
health related component of fitness. Muscular endurance is your ability of a muscle or group
of muscle to work for a prolonged period of time without becoming fatigued. Health related
components of fitness are those we need to live a healthy lifestyle.” (Class notes) The
maximal push up test is basically you doing as many push ups as you can until you are
fatigued. You can take as much time as you want if you are in the front support position.
When you are doing a push up, you have to go down until your sternum is touching your
partner’s fist which is clenched. You can carry on doing this until your technique decreases.

Equipment

 Partner
 White kit
 Trainers

Methodology

Before you start the maximal push up test you have to raise your body temperature/heart rate
you can do this by doing a slow jog around the old gym. After you have done that you should
warm up your arms by doing some practise push ups or you can do some chin ups on the chin
up bar. When you are doing the maximal push up test you have to keep your technique near
or less perfect to stay in the test because when your technique decreases you have to stop.
After you have completed the test you should do a cool down to get any lactic acid out of
your body.

Results

 Subject 1 got 20
  Subject 2 got 17
 Subject 3 got 38
 Subject 4 got 32

Discussion

Subjects 1 and 2 got similar results; I think they got similar results because they are similar
heights and body compositions. Subject 3 and 4 got higher results than 1 and 2 I think this is
because they have different body compositions and they both do karate so they will have a
higher muscular endurance level and they both have natural upper body strength.

Conclusion

I think the maximal push up test is a good way to test for muscular endurance. I think all the
subjects could improve by doing some push ups at home or if you have a chin up bar you can
do some chin ups.