Fitness Tests Summary

Fitness Tests Summary Throughout the course of the Programme, we had done a series of tests.

Below are the tests that we carried out. I have decided to explain

each test in term to give out a more clear understanding about what it

consisted of.

Squat Thrusts à Put your hands on the floor, shoulder width apart.

Stretch your legs out behind you as if you are about to do a press

up.- In one movement, bring both legs into a tuck position, bending

the knees into the chest.- Return to position one. The exercise should

be repeated 10-15 times using quick movements.

Sit Up’s àStarts by lying flat on your back with arms folded across

your front and each hand griping the opposite biceps. Your knees are

bent and your feet are held by a partner. You must bring your elbows

up to touch your knees and then return to the start position, the

movement is repeated for the specified time. The count is progressed

as the elbows touch the knees. If the biceps are not griped or the

elbows do not touch the knee then that sit up is not counted.

Press-Ups à Lie face down on the floor, elbows bent and hands up by

the chest, elbows bent, palms facing forwards.

Raise your body up by straightening the arms, keeping your body

straight as a plank.

Once you have reached the top of the Press Up and your arms have

straightened out, hold for a second and slowly lower back down to the

starting position.

Repeat this for 3-5 repetitions, more if you are comfortable, making

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...es the student's ability to get

up from the ground and sprint while changing directions. The student

will lie on the floor in a prone position. They will then get up and

sprint 30 feet and return. They will then negotiate 4 obstacles

covering a 30 foot area and return through the obstacles. The test

concludes with another 30 foot sprint and return. The test is measure

in the hundreds of seconds.

Sergeant Jump à This is a straight forward task. You must stand side

on next to a wall with a piece of chalk in your hand. You reach up and

mark how high you can touch. Then you jump up as high as you can and

mark on the wall that height. Your score is marked on the distance

between your standing mark and your mark off when you jumped. This is

marked in CM’s. You are given 3 attempts and your best result is

recorded.