NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
Unit 1: Principles of health and fitness (M/506/5249)Assessment
This document is your Unit 1 Assessment and counts towards your overall qualification. It is broken down into 3 Tasks.
Begin by saving a copy of this document to an area where you will be able to access it easily (such as your computer, a memory stick, etc). Remember to save your document regularly as you work through it.
When you’ve completed all of the Tasks, you will need to submit your work to your teacher for marking. You can do this by clicking the Submit button on your iAchieve dashboard.
Before you send your work to your teacher, complete the declaration below to confirm that the Assessment is your own work.
Learner declaration:I confirm that the work submitted for this Assessment is entirely my own.
Name: Ryan Allison
Date:
Useful definitionsYour Tasks will often include words such as ‘Describe’, ‘Explain’, ‘Identify’, ‘Assess’, ‘Demonstrate’ and ‘Evaluate’. It is helpful to know the meaning of these words, so that you can decide on the type of answer/evidence you should provide.
Describe – if a question asks you to describe, you will need to give a detailed account in words about a particular topic or activity.
Explain – if a question asks you to explain, you will need to make your answer clear by describing it in more detail and include any relevant facts/examples/reasons.
Identify – if a question asks you to identify, you will need to provide brief information about a subject, process or activity.
Assess – if a question asks you to assess, you will need to consider information/facts in order to make a decision.
Demonstrate – if a question asks you to demonstrate, you will need to apply your skills in a practical situation in order to show your understanding of a particular topic/activity.
Evaluate – this means to judge or calculate the quality, importance or value of something, taking into account different factors and making points for and against.
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
Task 1 (Part A)
Grading informationThe first part of this Task covers the following assessment criteria:
1.1 Explain the terms ‘health’ and ‘fitness’1.2 Describe the benefits of exercise
The information in the table below shows what you will need to do in order to achieve a pass, merit or distinction grade for this assessment criteria.
Assessment criteria
Pass Merit Distinction
1.1 Explain the terms ‘health’ and ‘fitness’
Learners will explain the terms ‘health’ and ‘fitness’
Learners will explain in detail the terms ‘health’ and ‘fitness’
Learners will comprehensively explain the terms ‘health’ and ‘fitness’
1.2 Describe the benefits of exercise
Learners will describe the benefits of exercise
Learners will describe in detail the benefits of exercise
Learners will comprehensively describe the benefits of exercise
You have been asked to prepare information for a workshop designed to introduce people to the benefits of health and fitness and encourage them to take part in regular exercise. Complete the sections below to help you prepare the information you will need.
Explain the terms ‘health’ and ‘fitness’ . You may wish to use examples to support your answers where possible.
Health is the complete physical, mental and social wellbeing. Physical health is the first part of a person’s overall health and fitness. By having good physical health, body systems are able to work well and the individual is free from injury or illness. The following benefits:
-High efficiency of body systems, an example of this is; the cardiovascular system.-Reduces the effect of illnesses, an example of this is; diabetes.-Improves heart function, an example of this is; a lower resting heart rate.-Prevents obesity, an example of this is; eating well and exercising can help prevent obesity.
Mental health is the second part of a person’s overall health and fitness. The World Health Organisation defines mental health as ‘a state of well-being in which every individual; realises his or her own potential’. By exercising regularly can help improve a person’s mental health. The benefits of a good mental health are:
-Reduce stress and tension level, for example: a decreased chance of obtaining anxiety.-Release ‘feel-good’ hormones, also known as: serotonin.-Increases productivity. For instance: regular exercise allows a person to help control their emotions therefore they can work more productively.
Social health is the third part of a person’s overall health and fitness. People require to be involved in friendships and have support therefore helping to prevent high levels of stress. Regular exercise can benefit social health by providing:
-Opportunities to socialise, For instance: exercising can give people opportunities to socialise therefore allowing people to meet new people and make friends.-Life skills. For example: exercise encourages the use of life skills such as teamwork, communication and co-operation.
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
Good Health Examples:
-Physical - Being physically fit means that you are able to perform exercise. This means that you can complete everyday activities with ease with limited possibility of injury. Not only that, but having a good fitness can help you to become free from illness and fight illnesses quicker. Also, by being physically healthy. A person may feel better about themselves as they look fit and healthy. This can result in the improvement of confidence within one’s self. People may show good levels of physical benefits due to their physical appearance. For example, their appearance may be healthy-looking and overall fitter. This also means that they will perform better in exercise.
-Emotional - Being psychologically healthy means that you don’t damage your self-worth. Instead you feel confident when overcoming challenges. However, not being psychologically healthy means that you are more vulnerable to developing mental health issues. For example, anxiety and depression. This is because you damage your self-worth based on your physically fitness and the ability to socialise, which then affects your self-esteem. This can then cause a continuous rippling effect which becomes worse overtime. This means that your ability to perform exercise at a certain standard will decrease. People may show good levels of psychological benefits in exercise. This may be an increase in performance in exercise due to positive motivation.
-Social - Your ability to socialise reflects on your social well-being. Your ability to make new friends as well as keeping them and the ability to easily socialise in social events determines your overall social health. Being social is important in fitness as in many sports working as a team is required, if you find it difficult to socialise in these situations, your more than likely to be an extrovert, this results in a negative impact on your ability to perform exercise. Being an introvert means you flourish in socialising, this can have a positive impact on your ability to perform exercise. People may show good levels of social benefits due to their interaction in social events.
The definition of fitness is defined to be able to meet the demands of the environment and how physically demanding life is. For instance; a person working in a store will require lower levels of physical fitness than someone who takes part in the Olympics. In the modern world, there is an increasing number of people who work in jobs which do not require a lot of physical activity. This means that it can lead to more people having low levels of fitness and therefore resulting in decreasing health levels in society. Exercise is the physical exercise done to improve health and fitness.
By following average routines of physical activities, this can maintain good health and fitness therefore allowing yourself to meet the demands of your environment. Improving your fitness can give you benefits, for example: increased happiness, improved ability to cope with everyday demands, this can be as simply walking up stairs, easier to complete physical jobs, and less likely to get injured. Overall an increase in a person’s fitness is more than likely to have a positive effect on their health. This because a person who is fit is less likely to become ill therefore more likely to feel happy and resulting in a better chance of improving their social life.
Physical Benefits of Exercise Social Benefits of Exercise Psychological Benefits of Exercise
-A physical benefit of exercise is that it strengthens the heart which can decrease the chance of heart disease.-A physical benefit of exercise is that it helps to keep arteries and veins clear which can reduces chances of heart attack and stroke.-A physical benefit of exercise is that it strengthens the lungs which can help prevent oxygen decline intake.-A physical benefit of exercise is that it helps to reduce blood sugar levels therefore reducing the chances of obtaining diabetes.-A physical benefit of exercise is that it helps to control weight levels, furthermore, this reduces chances of obtaining heart disease and diabetes.-A physical benefit of exercise is that it strengthens bones therefore increasing a person’s bone density which can reduce the chances of osteoporosis.-A physical benefit of exercise is that it helps prevent cancer.-A physical benefit of exercise is that it regulates blood pressure which can reduces stress levels.-A physical benefit of exercise is that it helps improves energy levels therefore making people feel more energetic.-A physical benefit of exercise is that it helps to improve the immune system.
-A social benefit of exercise is that it helps improve a person’s social benefits, such as; improves self-esteem.-A social benefit of exercise is that you can learn how to work as a team and how to respect other people.-A social benefit of exercise is that it helps improve sense of belonging.-A social benefit of exercise is that I helps improve better communication skills.-A social benefit of exercise is that it influences strong dedication therefore increasing motivation.-A social benefit of exercise is that it makes a person less selfish as learning to work as a term reduces the ability to be selfish and jealous.-A social benefit of exercise is that it helps to improve a person’s patience.-A social benefit of exercise is that it helps people to learn how to support other people.-A social benefit of exercise is that it can stop people from feeling lonely-A social benefit of exercise is that it helps people deal with frustration-A social benefit of exercise is that it helps people to learn to respect authority-A social benefit of exercise is that it helps a person to control emotions.-A social benefit of exercise that it makes you a better person
-A psychological benefit of exercise is that it helps to improve a person’s mood by releasing a hormone called a serotonin- A psychological benefit of exercise is that it helps to reduce stress.- A psychological benefit of exercise is that it improves self-esteem. This is because exercise improves a person’s body image, therefore increasing their self-esteem.- A psychological benefit of exercise is that it gives a person pride in physical accomplishments.- A psychological benefit of exercise is that it helps to increase satisfaction within a person.- A psychological benefit of exercise is that it helps to deal with mental health such as; depression, anxiety and stress.- A psychological benefit of exercise is that it helps to increase pain tolerance.- A psychological benefit of exercise is that it increases happiness.- A psychological benefit of exercise is that it helps improve a person’s quality of sleep.- A psychological benefit of exercise is that it helps to decrease tension.- A psychological benefit of exercise is that it helps a person to be mentally clear therefore increasing mental efficiency. - A psychological benefit of exercise is that it gives a person better thinking, learning and judgement.- A psychological benefit of exercise is that it helps to inspire a person’s creativity.- A psychological benefit of exercise is that it improves the quality of a person’s sex life.-A psychological benefit of exercise is that it helps reduces the chances of obtaining anxiety and depression.-A psychological benefit of exercise is that it makes you feel better therefore regular exercise can help you sleep better.
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
(You can expand the table if you need more space for your descriptions.)
Task 1 (Part B)
Grading informationThe next part of this Task covers the following assessment criteria:
1.3 Describe the health-related components of fitness1.4 Describe the skill-related components of fitness
The information in the table below shows what you will need to do in order to achieve a pass, merit or distinction grade for this assessment criteria.
Assessment criteria
Pass Merit Distinction
1.3 Describe the health-related components of fitness
Learners will describe the health-related components of fitness
Learners will describe in detail the health-related components of fitness
Learners will thoroughly describe the health-related components of fitness
1.4 Describe the skill-related components of fitness
Learners will describe the skill-related components of fitness
Learners will describe in detail the skill-related components of fitness
Learners will thoroughly describe the skill-related components of fitness
Complete the table below by describing each of the health-related components of fitness listed. You may wish to use examples to support your answers where possible.(You can expand the table if you need more space for your descriptions.)
Health-related component of fitness
Description
Cardiovascular endurance
Cardiovascular endurance, also known as aerobic endurance, is the ability to be able to exercise the whole body for extended periods of time. This is also known as stamina. For this to happen, the heart and lungs need to be able to supply oxygen to the body through the bloodstream. This then gives the body the energy it requires throughout the duration of exercise therefore allowing you to exercise further. This is noticeable when you exercise, for instance you will have the following effects; such as, an increase in your breathing rate, an increase in your heart rate and an increase in your blood pressure. This means that your muscles is needing additional oxygen as they is a greater demand. Cardiovascular endurance is used in long distance running.
For example, long distance runners are required to perform for long periods of time without becoming fatigue, Not only that, but athletes require cardiovascular endurance as they need perform at a high standard all throughout a race.
This is the extent to which a group of muscles, or a muscle, can apply force by contracting against resistance. This is the ability to overcome resistance. There are many different types of strength:
-Maximal strength: this is the largest force possible in a single contraction.
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
Muscular strength
-Dynamic strength: This is the ability of the muscle or muscle group to contract repeatedly and not tire out.-Explosive strength: this is force that is generated with one quick and powerful muscular movement. An example of this is when you kick or throw a ball.-Static strength: this is the ability to hold a body part in a static position. This is done by static stretching, for instance: Hamstring stretching and chest stretching.
Muscular strength can be improved by working your muscles over their limit. This is called ‘overload’.
For example, muscular strength is used in weight lifting. Not only does weight lifting help increase a person’s muscular strength, but you require muscular strength to lift certain weights. Lifting weights involves a person’s ability to apply force to overcome resistance as well as improving a person’s ability to apply force to overcome resistance.
Flexibility
Flexibility is the range of movement possible at a joint of the body. Flexibility involves two groups of muscles, for instance:
-Protagonistic muscles: This is the movement that takes place-Antagonistic muscles: This overall determines the level of a person’s flexibility.
Flexibility is improved by regular dynamic stretching exercises, for example: lunges with a spinal twist. By increasing level of flexibility it can:
-Help a person’s body to stretch and reach further.-Helps reduce the chance of injuries.-Helps to improve body posture.
For example, flexibility is used in gymnastics. This because a gymnastics’ body posture will change when performing exercises such as splints.
Body composition
This is the distribution of muscle, fat and bone percentage in the body that makes up your overall body weight. If you have high percentage of body fat, this can have a negative impact on a person’s performance when they take part in health and fitness’ exercises. A different level of body composition is needed for different types of sporting exercises as it can help improve their performance in certain sports. An example of this is a ruby player compared to a marathon runner.
For instance; Rugby is a contact sport. This means that a heavier body weight is an advantage, especially when going in for a tackle. However long distance running requires a lower body composition. This means that they require a low body fat and low body weight so they can perform more effectively and continuously over a long duration of time.
Muscular endurance
Muscular endurance is the ability to repeat a continuous series of muscle exercises over a set duration of time without becoming tired. Different levels Of Muscular endurance is required in different sports. A few examples of this is:
-Sporting activities such as mountain climbing will require continuous muscular contractions.-Sporting activities such as running will require more dynamic muscular contractions.-Sporting activities such as football will require more long and intense muscular contractions.
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
Complete the table below by describing each of the skill-related components of fitness listed. You may wish to use examples to support your answers where possible.(You can expand the table if you need more space for your descriptions.)
Skill-related component of
fitnessDescription
Speed
Speed is the ability to perform a movement or cover a distance in a period of time. Reaction time, which is how quickly you are able to respond to something, and movement time, which is how quickly someone can carry out a movement, is a subcomponent of speed. There are many types of speed:
-One example is accelerative speed: This is used in sprints up to 30 meters.-A second example is pure speed: This is used in sprints up to 60 meters.-A third example is speed endurance: This is used when sprinting which includes short recovery periods in between.
For example, a swimmer will require speed to try and win each race. Speed is needed to become the out coming winner compared to other swimmers.
Agility
Agility is the ability to quickly change your entire body position in a controlled way rapidly with accuracy and speed. Agility is the combination of many other skills. If you wish to be agile, then you also need:
-Balance: The ability to maintain a position while being stable and steady,-Flexibility: The range of movement possible at a joint of the body,-Speed: To perform a movement or cover a distance in a period of time.-Strength: The ability to overcome resistance.-Co-ordination: The ability to use different parts of the body together smoothly and efficiently. Overall Agility can be practised and improved and is also an important factor in different activities. For example, sports like football and hockey require quick responses to the movement in other players.
Football uses agility as you have to respond quickly to movements of the other players and the ball.
Reaction time
Reaction time measures the time it takes for a person’s body to react/respond to a stimulus. Reaction time’s speed of response is affected by the current situations. For example;
-Simple situations: This response should not take a long amount of time to react. An example of this could be a sprinter reacting to the starter’s gun at the start of a race.-Complex situations: This response may take longer as more time is needed to process the current situation and choose an appropriate response. For example; if you are in a situation that something is on fire, reaction time will be the time it takes for you to find and use the closest fire extinguisher.
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
Coordination
Coordination is the ability to be able to control two or more body parts at the same time smoothly and efficiently during physical activity:
Coordination is used in ping pong, this is the hand-eye coordination between the players and the ping pong ball. This is so that they make good contact with the ball.
Balance
Balance is the ability to be able to maintain your centre of mass over a base of support. In other words, to be able to control your body’s position. There are two types of balance:
-One type of balance is static balance: this is the ability to balance while standing still.-Another type of balance is dynamic balance: this is the ability to keep up a balance while moving.
For example, balance is required in surfing. This is because the surfer is required to hold their balance on their surf board while combating waves.
PowerPower is the combination of strength and speed, power is the ability to apply maximum force in a quick and explosive burst. This is used by basketball players. They use explosive power, also known as quick burst, to jump and score points.
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
Task 1 (Part C)
Grading informationThe next part of this Task covers the following assessment criteria:
1.5 Describe tests that measure components of health- and skill-related fitness1.6 Describe the principles of training1.7 Describe the appropriate methods of training for each of the components of fitness
The information in the table below shows what you will need to do in order to achieve a pass, merit or distinction grade for this assessment criteria.
Assessment criteria
Pass Merit Distinction
1.5 Describe tests that measure components of health- and skill-related fitness
Learners will describe tests that measure components of health- and skill-related fitness
Learners will describe in detail tests that measure components of health- and skill-related fitness
Learners will comprehensively describe tests that measure components of health- and skill-related fitness
1.6 Describe the principles of training
Learners will describe the principles of training
Learners will describe in detail the principles of training
Learners will thoroughly describe the principles of training
1.7 Describe the appropriate methods of training for each of the components of fitness
Learners will describe the appropriate methods of training for each of the components of fitness
Learners will describe in detail the appropriate methods of training for each of the components of fitness
Learners will comprehensively describe the appropriate methods of training for each of the components of fitness
Now prepare information that you can use to describe the tests that can be used to measure each of the components of fitness, as well as methods of training that can help to improve each component.In the table below, include a description of one test and one training method for each fitness component.
Fitness component Test Method of training
Cardiovascular endurance (the ability
of the heart, lungs and blood vessels to deliver oxygenated blood to working
muscles. This is also known as aerobic
capacity)
One example of cardiovascular endurance testing is the ‘Multi Stage Fitness Test’:
-This is a progressive test. The performer must run back and forth over a distance of 20 meters. As the test goes on, the test gets harder as the performer needs to run the 20 meters in time with the bleeps.-This test would be appropriate
One example of a method of training is continuous training. This involves working at a continuous steady pace without stopping. This is so to keep a person’s heart rate high over a duration of time. Examples of continuous of training:
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
for basketball players as they run up and down the court in a fairly similar movement pattern. However this wouldn’t be appropriate for golf players as they don’t run back and forth during a golf session.
Another example of cardiovascular endurance testing is the ‘Cooper 12-minute run test’:
-This is an endurance test. The performer must run as far as they can in a set duration of time, which is 12 minutes. This test is easily performed with large groups of people. This test is to measure the condition of the person.
-This is test would be appropriate for long distance runners as it will help improve their endurance when running marathons therefore improving their performance.
-Using exercise machines: Cross-trainer machine or rowing machine.
Another example of a method of training is fartlek training. This involves continuous training but with no rest at all. However, this requires a person to work at different speeds or on different terrain which sets the intensity of the training.
Another example of a method of training is interval training. This involves a duration of hard exercise with time to rest. By conducting exercise and then resting. This can determine different sets of results on each performance. Furthermore, to work on cardiovascular endurance, you should perform longer intervals. But you must give time to recover.
Another example of a method of training is circuit training. This involves different exercises that are known as ‘stations’. An average circuit would have up to 6 to 12 stations. There should be a suitable rest periods within. In circuit training, each station has a variety of different exercises which are designed to test different muscle groups. This is to help improve different areas of component of fitness as well as to help avoid injury. This means you should perform interval stations to focus on cardiovascular endurance which will allow a person to perform aerobic training to improve cardiovascular endurance.
Cross training is when a person, mostly likely an athlete, combines differ net types of training in an alternative sport within their usual sport.
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
Muscular strength (the force that a
muscle or muscle group can generate
during exercise)
One example of muscular strength testing is the hand grip test:
-This test requires a performer to squeeze a hand grip dynamometer as hard as they can for five seconds at a time.
-This test can be repeated three times with a minute rest in between to work out the overall average score which then it is compared with the national average.
-The score can inform the performer if they require to improve their muscular strength.
Another example of muscular strength testing is the dynamic sit-up test:
-This measures the dynamic strength of a person’s abdominal muscles.
-This is done by laying face up on a gym mat. Knees must be bent 90 degrees with their knees and ankles together. The person who is testing the supports the performer’s ankles by holding them firmly. Multiple sit-ups is then performed by the performer in three different test levels. Each level becomes faster and lasts longer. The longer they can last doing sit-ups, the higher the score.
One example of a method of training is circuit training. This involves different exercises that are known as ‘stations’. An average circuit would have up to 6 to 12 stations. There should be a suitable rest periods within. In circuit training, each station has a variety of different exercises which are designed to test different muscle groups. This is to help improve different areas of component of fitness as well as to avoid injury.A second example of a method of training is powerlifting. For example, bench press and deadlift. The bench press is an upper-body strength-training exercise. This exercise works the chest, arms and shoulder muscles. This is typically done using a barbell. Deadlifts works the lower and upper body. This used to demonstrate core strength.
Another example of a method of training is total body circuit training. This is supposed to be considered as a ‘brutal test’. This is because it is the ultimate simultaneous challenge of muscular strength as well as cardiovascular endurance, It tests your ability to perform maximum muscle effort for a long amount of time. This is supposed to put your entire body to the test. However, this is not a popular method of training as it is extremely difficult and not fun.
Another method of training is a muscular isolation training exercise is when only one muscle is trained by itself. The leaves one muscle isolated and to do all of the work. An example of this is Lateral raises. This is used to train your shoulders.
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
training is circuit training. This involves a chain of different activities that is selected to suit an individual requirements. This is used to develop all of the components of fitness depending on the training done at each station. Muscular strength can be improved during circuit training as each station can include simple muscular exercises with low reps and high weights.
Flexibility (the range of movement
possible at a joint of the body)
The ‘sit and reach’ test is used to test flexibility. This test measures the flexibility of your lower back as well as your hamstring muscles. This test is performed by placing a ruler on the ground between your legs. Then place one hand on top of your other hand. Then begin to reach forward. You must reach as far as you can and then measure how far you reached.
This test is performed by sitting on the floor with your legs straight. Use a measuring tape, lay it at a zero centimeter level with your feet and mark it. Your knees should be straight
Dynamic stretching is a type of stretching that involves active movement. In dynamic stretching it’s not about holding the stretch but moving your body while you stretch. This can prepare you for your workout or sporting activity. An example of dynamic stretching is a lunge with a twist that works your hips, legs and core muscles. Another type of stretching is static stretching. This is the opposite of dynamic stretching. This is when a stretch is held in position for an extended amount of time, this can be usually range from 10-30 seconds. Static stretching is found in general fitness as it is considered to be the most common form of stretching. This is a safe and effective way for improving flexibility.
Ballistic stretching is considered to be one of the more dangerous forms of stretching as this type of stretching is an attempt to force the movement of a limb behind its normal range of motion. This is considered as dangerous as this can harm your muscles and joints. Overall ballistic stretching enhances the performance of your muscles as it pushes the body out of its comfort which is ideal for more physically and intensive sporting activities. An example of ballistic stretching is the standing
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
lunge. This works your quadriceps.
Another example of a method of training is circuit training. This involves a chain of different activities that is selected to suit an individual requirements. This is used to develop all of the components of fitness depending on the training done at each station. Flexibility can be improved during circuit training as each station can include simple flexibility exercises ranging from dynamic and ballistic stretching.
Body composition (is the distribution of
muscle, fat and bone percentage in the
body that makes up your overall body
weight.)
There are multiple ways of measuring/testing body composition. One way is using skin calipers. The way this works is by using the skin caliper to measure the thickness of the skin fold. This measurement occurs around different areas of the body. For example; chest, arm and thigh.
Another way of measuring body composition is Hydrostatic Weighing. This body composition analysis is a technique to measure the mass per unit volume of a person’s body. This idea is taken from Archimedes’ principle, which is that an object displaces volume of water.
Body composition training is used to help change a person’s change. This can be both ways. A person may need to gain weight if they are a sumo wrestler. However, a person may want to lose weight to avoid unwanted diseases in later life. An example of body composition training is a healthy diet. By having a healthy diet allows your body to obtain the nutrients it needs to maintain your health. This also makes you feel good and have energy. Example of these nutrients are, vitamins, minerals, fat, protein and carbohydrates. Another method of training for body composition is regular training and exercise. This can be simple as morning jogs and even swimming. Performing regular training can have a large impact in the long run.
Another example of body composition training is low intensity continuous training. This is a simple way of losing body weight quickly. The user may not want to suffer from an intense training session regularly, this means that activities should be less intensive to keep the user motivated to lose weight. A low intensity training is a great way to
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
get the body moving continuously while not feeling like the effort is too extreme.
Muscular endurance (the ability to repeat a continuous series of
muscle exercises over a set duration of
time without becoming tired)
One example of testing for muscular endurance is the sit-up test. For this test, you must lie on the floor with your knees bent at right angles with your feet laid flat on the ground. Your friend or trainer must hold your feet turning the test. Then you perform as many sit-ups as you can while your friend/trainer count the amount of sit-ups.
One method of training to improve your muscular endurance is by performing regular sit-ups. This will gradually increase your muscular endurance over time. This is important as it means you will be able to perform for longer during muscular endurance activities. For example; weight lifting requires muscular endurance in order to perform the activity for a period of time.
Another example of a method of training is circuit training. This involves a chain of different activities that is selected to suit an individual requirements. This is used to develop all of the components of fitness depending on the training done at each station. Muscular endurance can be improved during circuit training as each station can include simple muscular exercises with high reps and low weights.
Speed (the ability to perform a movement or cover a distance in
a period of time.)
One way speed is tested is by the multistage fitness, this also known as the bleep test. This test measures a person’s cardiovascular endurance as well as speed. As you progress the test, the beeps become more frequent. This means that you pick up your pace. Level one only requires a person to walk to each distance to fit in with the beeps. However, level 8 requires a person to sprint from each distance to fit in with the beeps.
One method of training of speed is by interval training. Interval training involves high intensity work, for example sprinting, which is then followed by low intensity work, for example active rest, which continues in a cycle. For speed, this will include quick sprinting for its high intensity work, which is then followed by jogging or fast walking as an active rest.
Agility (is the ability to quickly change your entire body
position in a controlled way
One way to test for agility is by performing the Illinois agility test. This is used to test the ability of
Another example of a method of training is circuit training. This involves a chain of different
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
rapidly with accuracy and speed.)
changing direction quickly. This test is often used by basketball and rugby players.
The course should be set up like the diagram shown above. Then you lie face down on the ground by the first mark/cone. When the person recording you time tells you to start, you must run round the course as quick as possible. After your time has been taken, compare your agility result to a national rating chart.
activities that is selected to suit an individual requirements. This is used to develop all of the components of fitness depending on the training done at each station. Agility can be improved during circuit training by performing agility exercises at each station. This must consist of activities that include quick change in direction.
Reaction time (the time it takes for a person’s body to
react/respond to a stimulus)
One way to test reaction time is by conducting the ‘ruler drop test’. This is done by someone holding a ruler above your hand. When they drop the ruler, you must catch the ruler using your finger and thumb. Then you write down the measurement you caught. The lower the measurements, the better the resulting score. Compare your results with a national rating chart.
Another example of a method of training is circuit training. This involves a chain of different activities that is selected to suit an individual requirements. This is used to develop all of the components of fitness depending on the training done at each station. Reaction time can be improved during circuit training. The stations must include activities that cause reaction to the stimulus. For example, throwing a reaction ball against the wall and then trying to catch it.
Coordination (the ability to be able to control two or more
body parts at the same time smoothly and efficiently during
One way test coordination is to perform the ‘Wall-Toss Test’. This test is used to measure hand-eye coordination. To perform the ‘Wall-Toss Test’, a mark must be
One method of training for coordination is circuit training. This includes a collection of exercises divided into ‘stations’. It can be designed to improve a variety of
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
physical activity) placed a certain distance from the wall. The performer faces the wall while being behind the line. The ball is then thrown from one hand (in a under arm action) at the wall, The performer must then attempt to catch the ball with the opposite hand. This is then constantly repeated in a set amount of time.
components of fitness. This includes coordination. The stations can include various coordination exercises. For example, juggling and balloon tossing.
Another method of training for coordination is fartlek training. This is a form of interval training that is used to develop a range of components of fitness including coordination.
Balance (the ability to be able to maintain your centre of mass
over a base of support.)
One method of testing for balance is the ‘Stork Test’. This is a simple test where the performer stands on one longer for as long as they can. It is measured using a stopwatch. The longer they balance for, the better their score.
One method of training that can help improve balance is circuit training. This involves performing a variety of exercises. This is done in ‘stations’. These stations include various exercise activates that are performed a certain component of fitness. During circuit training, balance can be improved by having stations that require the user to perform various balance exercises. For example, Squats and standing on one leg.
Power (the combination of
strength and speed, power is the ability to apply maximum force
in a quick and explosive burst)
One method of training for power is the ‘Vertical Jump Test’. The purpose of this test is to measure the leg muscle power. This is performed by having the performer standing on the side of the wall. They must keep their feet flat on the ground. The point of the user’s feet is marked. This is called the standing reach height. The performer then leaps vertically high as possible using both arms and legs to assist in projecting the body upwards.
One method of training is Plyometric, this training is used to improve explosive strength. An example of plyometric exercise is lunging and press ups. This can improve a person’s power.
Finally, describe the following principles of training:
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
Specificity Overload Progression Reversibility
Specificity:
This is when training should be relevant to the performer along with their sport. This is done by performing exercises that are specific to their sport. For example, if the performer is a long-distance runner, then the exercises should be relevant to cardiovascular endurance. This is the ability to be able to exercise the whole body for extended periods of time. Methods of training include continuous exercise without stopping, for example, jogging. It would be pointless for a long-distance runner to perform muscular strength exercise as it will not benefit them in long-distance running. This is why specificity is important.
Overload:
This is the intensity, type and training frequency of exercise. This is so your body can adapt to the demands of your training. Over a period of time, training must increase to ensure that the performer’s body is being pushed beyond it’s normal expectations. This is because it will increase the performance of the performer in their sport. It is also important as it can help a performer to avoid injury.
Progression:
Progression is important as it allows you to improve in performance in your sport. If you are performing the same exercise for the same duration and intensity, then how are you going to improve? This is important as in order for a training programme to be overall successful, you must apply more effort into your training. This can be more repetitive method of training with more distance, faster speeds along with less rest. No matter how you do it, progression is about achieving much better results every time you go to exercise.
Reversibility:
This is when you stop training, you will lose the effects of the training to your person. This principle is used to explain that when you train, you are going to improve in your performance, appearance, social life and mental health. However, if you don’t train, that improvement will be lost along with the affects you have gained through training. This is often referred to as the ‘use it or lose; principle.
You have now completed Task 1 of 3 for this Assessment. Well done!Task 2
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
Grading informationThis Task covers the following assessment criteria:
2.1 Describe the structure and function of the main body systems2.2 Describe the long-term and short-term effects of exercise on the main body systems
The information in the table below shows what you will need to do in order to achieve a pass, merit or distinction grade for this assessment criteria.
Assessment criteria
Pass Merit Distinction
2.1 Describe the structure and function of the main body systems
Learners will describe the structure and function of the main body systems
Learners will describe in detail the structure and function of the main body systems
Learners will comprehensively describe the structure and function of the main body systems
2.2 Describe the long-term and short-term effects of exercise on the main body systems
Learners will describe the long-term and short-term effects of exercise on the main body systems
Learners will describe in detail the long-term and short-term effects of exercise on the main body systems
Learners will comprehensively describe the long-term and short-term effects of exercise on the main body systems
You have been asked to help put together a leaflet explaining how the body functions. Prepare the following information to help you.
Describe the structure and function of each of the main body systems. This should cover the:
o Skeletal systemo Muscular systemo Respiratory systemo Cardiovascular systemo Nervous systemo Digestive system
You can use the table below to present your information. Remember that you can expand the table if you need more space for your descriptions.
Body system Structure FunctionSkeletal system – This is made up of bones that join together to form joints.
The skeletal system is made up of 206 bones. It includes four groups of bones. For example:-Long bones, These bones are connected with the large. An example of this is the femur.-Short Bones. These are linked with smaller movements of your body.-Flat bones. These protect
The skeletal system allows movement to occur when joined up with the muscular system. The skeletal system include many main functions, for example:
-One function that the skeletal system performs is the movement in joints by working
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
internal organs. Two examples of this are the skull and ribs.-Irregular bones. An example of this is the vertebrae. This because of the irregular shape.
The skeletal system also includes joints. Joints can be ‘free movable’, which are extremely flexible, or ‘immovable’. Immovable joints are where the bones are fused together. This means that they cannot move. An example of this is your skull. Joints can either be ‘movable’ – these joints have restricted movement. Here are a list of examples of moveable joints:
-Hinge joint. This includes your ankles, elbows and knees.-Ball and socket joint. This includes your hip and shoulders.-Pivot joint This includes your neck.-Saddle joint. This includes your thumb.-Gliding joint. This includes the bones in the palm of your hand.-Condyloid joint, This includes your wrist.
The skeletal system includes connective tissue. Movement in your body takes place when the bones of the skeleton are connected to the muscles. Connective tissue connects these bones and muscles.
In the skeletal system, there are three types of connective tissue:-One example of connective tissue is ‘Ligament’. This is a small band of flexible yet tough fibres which connects bones or cartilage. They also
with muscles.
-Another function that the skeletal system performs is that it gives support to a person’s muscles and organs.
-A third function that the skeletal system preforms is that it protects our vital organs, (for example, our skull protects our brain)
-Another function that the skeletal systems performs is that it helps maintain a person’s body shape.
-Another function that the skeletal system performs is that it produces red and white blood cells in the bone marrow
-Another function that the skeletal system performs is that it stores minerals such as calcium.
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
help hold joints together.-Another example of connective tissue is ‘Tendon’. This is a non-elastic band of tissue, which is very strong, that connects muscle to bone.-A third example of connective tissue is ‘Cartilage’. This is flexible tissue, which is firm, which cushions (softens) bones at joints.
Muscular system – Allows the ability of movement.
The muscular system consists of over 600 muscles. Each muscle is designed to contract and move. There are three types of muscle:
One example of muscle is the skeletal muscles. These muscles are voluntary as you have control over the movement of these muscles. The mass majority of muscles in the human body are skeletal muscles. This is because it’s the muscles that cover your skeleton. This is gives our body its shape.
Another example of muscle are smooth muscles. These muscles work involuntary. This means that they work automatically. This is because they have to contract to keep important body functions working. An example of this is the involuntary muscles in your stomach that help you to digest food.
Another example of muscle are cardiac muscles. These are also involuntary muscles that are only in your heart. These muscles are working constantly to ensure that your heart is beating correctly.
In order for movement in the body to take place, muscles need to work in pairs. Muscles can be split into four types.
One example of muscle are flexors. Flexors allows a limb, for example; arm or leg, to bend at a joint by contracting.
Another example of muscle are extensors. Extensors work with and against flexors. These muscles contract to straighten a limb at a joint.
Another example of muscle are adductors. These muscles allow a limb to move towards the body. Not only that, but, abductors allow a limb to move away from the body.
Example of muscle movements:
Biceps and triceps involve any movement of yours arms. This is used when throwing a ball.
Hamstrings and quadriceps involves the movement in your legs. For example, running/kicking a ball.
Respiratory system – The respiratory system include The respiratory system
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
allows you to breathe and process oxygen that enters your body while breathing
three major parts:
-The lungs:These are a large pair of organs located on both sides of your chest.
-The airways:This is a passage where it allows air to reach your lungs.
-The muscles of respiration:These muscles contribute to the inhalation and exhalation of air.
includes two roles: -To begin with, it brings oxygen into the body. This is so it can help to produce energy aerobically. (This is the production of energy that requires the attendance of oxygen.
-After, as a waste product, it will remove carbon dioxide that is created in the muscles during exercise.
Cardiovascular endurance -the ability to be able to exercise the whole body for extended periods of time
The cardiovascular system includes:-The heart.This simultaneously pumps blood to two places. The heart pumps blood to the lungs. This is where the blood becomes oxygenated. The heart also pumps blood to the rest of the body. This is so the oxygenated blood can be delivered to the muscles and organs. This is how blood becomes deoxygenated.
-Three types of blood vessels.One type of blood vessels are the arteries. Arteries carry oxygenated blood away from the heart.
Another type of blood vessels are the veins. These form when the capillaries join up after passing though the body. Their job is to transport deoxygenated blood form organs and muscles back to the heart.
Another type of blood vessel are the capillaries. These are the smaller blood vessels that branch off the arteries.
Cardiovascular endurance, which is also known as aerobic power, is the ability of the heart and lungs to supply oxygen to the working muscles as ‘fuel supply’. For instance the movement of blood:
-Helps to transport oxygen and nutrients to the vital organs and to the muscles in the body.
-Helps to transport carbon dioxide and other waste products away from the vital organs as well as the muscles.
-Helps to transport hormones to cells in the person’s body
-Helps to maintain body temperature.
-Helps to protect a person’s body against diseases and infections.
-Helps to stop bleeding after injury by the body’s ability to clot.
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
Capillaries move food and oxygen out of the blood and into the cells. They also move carbon dioxide and other waste products out of cells and into the blood.
-The blood itself. Blood is a tissue. A tissue is a group of cells that work together to perform a function. There are many components in blood:
-White Blood Cells. These help defend the body against infections.
-Red Blood Cells. These transport oxygen from the lungs to all our body cells.-Platelets. These trigger the ability to perform blood clot at the site of wounds.
Nervous system – protects organisms from harm. This is done by responding to changes in the surrounding environment.
The structural features of the nervous system include: The brain:
-This is one of the most important components in the central nervous system. The central nervous system is responsible for the coordinating of effectors. Effectors are muscles that respond for changes in the surrounding environment.
The spinal cord:
-This is another component of the central nervous system. The spine is important in ordering the response of the effectors.
The neurones:
Neurones are nerve cells.
The function of the nervous system is to allow our bodies to respond as quickly as possible to a sudden change in the surrounding environment.
For example: Reflex actions:
Reflex actions allow us to respond quickly to dangerous situations. The quicker your reflex actions, the better your chances of survival. These actions do not require a conscious thought. They are automatic. This is done by the nervous system as it responds to a stimuli. Blinking and dropping hot objects are examples of reflex actions.
Another function of the nervous system is that is controls our body temperature. This is called thermoregulation. For
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
These carry electrical impulses that act as signals between receptors, effectors and the central nervous system.
instance; our body temperature is required to be kept to as close as 37 degrees. This is done by receptors. They detect temperature changes and inform the central nervous system which allows effectors to respond. Receptors are found in the brain as well as on our skin.
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
Digestive system. - The process where ingested food is digested to extract and absorb important nutrients and to excrete waste products.
The digestive system is made up several features. For example:
-Stomach. This digests food
-Small intestine. This digests food and absorbs the smaller soluble food molecules.
-Large intestine. This absorbs water molecules from left over undigested food. This produces excrement
-Liver. This produces bile.
-Glands. An example is the pancreas. This produce digestive juices. The digestive system includes many digestive enzymes. These are created by specialised cells in the glands which are released out of body cells and into the digestive system. This includes: -Amylase. This enzyme is produced in the small intestine, pancreas and salivary glands. The sites of action for amylase are located in the small intestine and the mouth.-Protease. This enzyme is produced in the small intestine, pancreas and stomach. The sites of actions for protease are in the small intestine and stomach.-Lipase. This enzyme is produced in the stomach. The active site is found in the pancreas and saliva.
The function of the digestive system is to digest large food molecules that we consume into smaller food molecules.
This is important as the digestive system mixes and moves food and waste through our body and extracts the important minerals, vitamins and other nutrients that the body absorbs and uses for energy.
Not only that, another function of the digestive system is to produce excrement. This is to remove the remaining food molecules that the body doesn’t need.
The digestive system also include digestive enzymes. They main function is to catalyse the breakdown of large and insoluble food molecules into smaller soluble molecules. This that help with digestion:
-Amylase. This is an example of Carbohydrases. Their function is to break carbohydrates down into sugars. -Proteases. Their function is to break down proteins into amino acids. Their function is to break lipids down into glycerol and fatty acids,
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
Describe the long-term and short-term effects of exercise on these body systems – you can use the table below to help you collate this information. You may wish to use examples to support your answers where possible.
(Remember, you can expand the table if you need more space for your descriptions.)
Body system Long-term effects of exercise
Short-term effects of exercise
Skeletal system Also, the long-term effect of exercise in the skeletal system increases bone density. This means that it makes your bones stronger. This means that your body is able to lift heavier objects.
In the skeletal system, the long-term effect of exercise helps increase the strength of ligaments. Ligaments are cord-like structures that help hold bones together. By increasing the strength of the ligaments, you will be more resistant to injury.
In the skeletal system, exercise can have positive long term effects. Short-term exercise can increase the synovial fluid production. This is important as the synovial fluid reduces friction between joints by lubricating them. This results in the increased range of movement in the joints.
Muscular systemThe long-term effect of exercise can cause your tendons, muscles and ligaments to become bigger which causing them to be stronger. This means that the muscular system becomes better at dealing with the demands of future exercise. This is important as it allows someone to perform at a more intensive rate.
Not only that, but as the muscles become bigger, there is a larger demand for oxygen. As a result, your muscles can store more oxygen. This is important as this means that your muscles can work for a longer. This results in an improvement in your muscular endurance. Additionally, because of the increase size in your muscles, your body composition is reduced.
The short-term effects of exercise in the muscular system causes your muscles to contract more often which gives more flexibility in exercise and to easily perform tasks that require movement. This results in the increased blood flow to the muscles. This then rise the temperature of the muscles which allows the muscles to stretch. However, this leads the muscles to work harder as they are contracting more. This means that they use up more energy.
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
Respiratory system Long-term effects of exercises causes improvements in the respiratory system. For instance: This makes your breathing muscles stronger. Because of this, more oxygen can be delivered to muscles. It will also remove more carbon dioxide. This results in your lungs to become better at extracting oxygen from the atmosphere. Not only that. But another effect is that exercises increases the vital capacity. This is the amount of air that can be exhaled after breathing in.
A short-term effect of exercise is that your diaphragm, which is a thin skeletal, will begin to contract faster. This results in an increase to your breathing rate. Not only that, but this leads to an increase in depth of breathing. This allows more oxygen to be inhaled. In addition, during exercise, your body will use up more oxygen. This then causes an improvement and increase in the respiratory process as more energy is being used by your body.
Cardiovascular system The long-term effect of exercise is that your heart muscles will become bigger and stronger. This means that your heart will work more effectively. This is important as it reduces the chances of developing heart disease later in your lifetime. Furthermore, your resting heart rate will be lower which means that you will recover quicker from exercise. Not only that, but as your heart muscles are bigger and stronger, this means that the heart is able to pump much more blood around the body which gives other muscles and important organs the oxygen they require more effectively. Also, this increases the volume of red blood cells which allows them to carry more oxygen. This also allows them to carry more oxygen to reach the demand of oxygen to the body.
The short-term effect of exercise is that your heart will start to contract more often. This results in the raising of your heart rate and increasing the blood flow around your body. On top of that, the blood is head off to the muscles from other systems. For instance, the digestive system. Also, during exercise, your blood temperature rises. To combat this, your blood vessels near the skin open up. This is important as heat from your body can be easily released.
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
Nervous systemThe long-term effect of exercise for the nervous system can help the brain working to its full potential. This is because of performing repetitive exercises over a long amounts of time can train the brain to perform more effectively. This is important as this helps to improve and develop better coordination, balance and quicker reaction times.
The short-term effect of exercise for the nervous system can improve your mental state. This is because exercise causes a person’s mood to improve and better equip them to deal with feelings of anxiety and stress. What’s more is that exercise reduces the chances of stress that can develop in a person’s body. This is done by lowering blood pressure and improving blood flow.
When you exercise, the circulation of blood is increased as more oxygen reaches your brain. This is important as more blood reaches the brain, it can help to improve memory skills and the ability to concentrate.
Digestive system The long-term effect of exercise in the digestive system improves the blood flow in a person’s body. This is important as this can help with digestion. In addition, by exercising regularly stops your digestive system from slowing down as you are moving. This means that it can keep working effectively. Also, regular exercise can help reduce the appetite of a person as it increases the body’s metabolism.
The short-term effect of exercise in the digestive systems helps prevent digestive problems that might occur. These problems can be:-Heartburn,-Constipation,-Stomach cramps.
However, in sports that require intensive and fast movement can cause people to have an upset stomach. This will lead to the suffering of vomiting and diarrhea.
You have now completed Task 2 of 3 for this Assessment. Well done!
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
Task 3
Grading informationThis Task covers the following assessment criteria:
3.1 Describe measures for body composition3.2 Demonstrate measures for body composition3.3 Carry out tests to measure components of health-related fitness3.4 Carry out tests to measure components of skill-related fitness3.5 Assess the positives and negatives of these measures
The information in the table below shows what you will need to do in order to achieve a pass, merit or distinction grade for this assessment criteria.
Assessment criteria
Pass Merit Distinction
3.1 Describe measures for body composition
Learners will describe measures for body composition
Learners will describe in detail measures for body composition
Learners will comprehensively describe measures for body composition
3.2 Demonstrate measures for body composition
Learners will demonstrate measures for body composition
Learners will confidently demonstrate measures for body composition
Learners will skilfully demonstrate measures for body composition
3.3 Carry out tests to measure components of health-related fitness
Learners will carry out tests to measure components of health-related fitness
Learners will confidently carry out tests to measure components of health-related fitness
Learners will skilfully carry out tests to measure components of health-related fitness
3.4 Carry out tests to measure components of skill-related fitness
Learners will carry out tests to measure components of skill-related fitness
Learners will confidently carry out tests to measure components of skill-related fitness
Learners will skilfully carry out tests to measure components of skill-related fitness
3.5 Assess the positives and negatives of these measures
Learners will assess the positives and negatives of these measures
Learners will assess the positives and negatives of these measures showing critical understanding
Learners will perceptively assess the positives and negatives of these measures showing critical judgements
There are three commonly used tests that you can use to measure body composition – these are:
Body Mass Index (BMI) Waist-to-hip ratio Skinfold test
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
Write a description of each of these measures below.
Body Mass Index (BMI):
Firstly, you must measure the weight of the person in kilograms. Then measure the height of the person in metres. You then must perform a math equation. This is:
Multiplying the height by itself then divide the weight by that new total to calculate the BMI result.
For example:
Height = 1.75m Weight = 76Kg
1.75 x 1.75 = 3.0625
76 divided by 3.0625 = 24.81
Once you have calculated the BMI result, compare your result against the national average:
The male skinfold test sites are located at the chest, thigh and abdominal.The female skinfold test sites are located at the thigh, triceps and the suprailiac, which is just above the hip bone.
When measuring any of these sites. The right side of the body is always measured to maintain consistency.
When performing the test, you must pinch the skin at the chosen site that a double layer of skin and other tissue is lifted.
The callipers should then be positioned 1cm below at a right angle and measured and recorded in millimetres.
This test should be performed twice to calculate the average:
Then compare your results with the national average:
Now work with a partner and carry out each of these body composition measures (either on yourself or your partner). Record your results and findings below.
My Body Mass Index (BMI) Results:
Weight in kilograms: 44kgHeight in metres: 1.65m
1.65 x 1.65 = 2.722544kg divided by 2.7225 = 16.16
My BMI results tells me that I am underweight. Guess I should follow my own health and fitness plan in unit 4.
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
When comparing these results with the national average: (Male)
His waist-hip-ratio is at a healthy weight.
Partner’s Skin fold test:
First Test: 85 millimetresSecond Test: 87 millimetres
85 + 87 = 172172 divided by 2 = 86
Average is 86.
When comparing this to the national average: (Male)
His weight is at a good weight.
In Task 1 of this Assessment, you described a range of tests that can be used to measure health-related and skill-related components.
Work with a partner to carry out some of these tests now – aim to complete at least two tests to measure health-related components of fitness and at least two tests to measure skill-related components of fitness.
Ask your teacher to write a witness statement outlining the work you do while carrying out these test.
Show the data you recorded during each test in the space below and explain what your results mean.
Health-related tests:
Multi Stage Fitness Test:
Firstly, I prepared for the test by performing warms up. This is important as it rises my heart rate to prepare me for the upcoming test and reduces the chance of injury if I was to go ahead and simply perform the test without warming up. Not only that, I dressed in appropriate sportswear to remove any clothing that might reduce my performance and removed my smart watch to avoid any injury that might occur. This is important as this can have a negative effect on my test performance if I didn’t appropriately prepare.
The environment that this test was performed was in a sports hall. This area is big enough for the test to be performed appropriately. Not only that, this reduces the chance of injury as performing outside may lead to injury due to the possibly of sharp objects being located on the floor. By performing inside, we can easily identify any possible trip hazards. Also, as the test was done inside, the effect of a warm or cold temperature will not affect my performance if it was executed outside.
I performed this to test my cardiovascular endurance. This is the ability to be able to exercise the whole body for extended periods of time.
I dropped out of the multi stage fitness test just as I achieve Level 7.
When comparing my results to the normative data on iAchieve. This shows that I am ‘Below Average’ in my cardiovascular endurance. This means that with these results, if I were to work on my health and fitness. I should concentrate on my cardiovascular endurance to improve my score to ‘Average’. I could improve this score by performing cardiovascular endurance exercises. For example, continuous training will improve my performance for next time.
Teachers Statement:
Sit-and-reach test:
This test was prepared by checking that the equipment is up to date and of good condition otherwise this could have had a negative influence on my results. I also removed any items attached to me, for example, my smart watch along with my key chain. This is so that I have no items wearing my down while trying to be flexible.
The environment for this test was performed in a sports hall. This area is large enough for the test to performed. This helps reduce injury from performing the test outside. Not only that, the temperature couldn’t have affected my result score.
I performed this to test my flexibility. This is the range of movement possible at a joint of the body
My results:
The result I achieved was 8.4 cm in my test.
Gender: Excellent Above Average Average Below Average PoorMale: >14 14.0-11.0 10.9 -7.0 6.9 - 4.0 <4Female: >15 15.0 -12.0 11.9 – 7.0 6.9 – 4.0 <4
When comparing my results with the normative data on iAchieve. It shows that I am performing at a ‘Average’ score in my flexibility. This means that if were to work on my health and fitness. I would not need to perform many flexibility-related exercises as I do not necessarily improve on my flexibility. But if I was, the type of exercises I would perform would be: Dynamic stretching. This is when you move your body as you stretch.
Teachers Statement:
Skill-related tests:
Illinois Agility Test: When preparing for this test. Warms up are crucially important. It’s not only your agility being tested but along with your speed. I performed agility as well as speed related warm ups, for example, lunges with a twist to raise my heart rate for the upcoming test. This will prepare me for exercise instead of just going ahead and doing the test. I removed any accessories that might affect my performance, for example my key chain and smart watch.
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
The environment of this test was also performed in the sports hall due to the fact it has a very large size to perform multiple Illinois test. Along with the fact, the cones will not be blown anyway by any passing wind which will affect the Illinois course. This also limits the possibility of tripping over any objects that might be in the way while performing the course. This helps to limit injury.
I performed this to test my agility. This is the ability to move quickly and easily.
This test was performed multiple times to calculate a set average.
Test One: 19.2 secondsTest Two: 18.4 secondsTest Three: 18.9 seconds
When comparing my test results to the normative data on iAchieve. It concludes my results as ‘Below Average’. This means that if I were to improve on my health and fitness. I should focus on agility as well as it does not match with the nationally average. This is important as I want to be as healthy as possible. The agility exercises I would perform would range from lateral running to shuttle runs.
Teachers Statement:
Reaction time:
I prepared for this test by removing any accessories that I have on my arm, for example my smart watch. This is important as performing the reaction time test, this could affect my performance due to the increase weight. I also gave myself plenty of space to not get caught on something while trying to catch the ruler and record my reaction time. I also made sure that the equipment was up to date and in good condition to make sure my results are accurate as possible
The environment that this test was performed in was in a sports hall. This gave me plenty of space to perform the test as well as gave plenty of room for other people to perform the test. Not only that, but by performing the test inside, I wouldn’t be distracted by anything that would have been happening outside.
I performed this test to measure my reaction time. This is the respond to the stimulus.
I also performed this test multiple times to calculate the most accurate result as I could of have.
When comparing my results to the normative data on brainmac.co.uk. It shows that my results are concluded as ‘Above Average’. This means I have a good reaction time. However, if I was to improve on my health and fitness. These results show that I have no need to perform any exercises relating to reaction time, for example: Interval drills with sprints. This is because I have demonstrated my reaction time to above the nationally average.
Teachers Statement:
Finally, in relation to the tests that you have carried out, what do you think are the positive and negative aspects of each one? Include reasons for your answers.
Multi-Stage Fitness test:
Positives:
The test can be performed with more than one person at a time. The test is also easy to carry out along with the fact it is suitable for large groups of people. This means it is suitable for testing a variety of fitness levels.
Negatives:
However, with practice and motivation, it can influence the test results. Not only that, but environmental conditions can have an impact on results if the test is done outdoors and the ground material can have an impact on performance. For example, grass vs concrete. This also means that a risk assessment is required to avoid the potential of injury due to trip hazards. The test also requires a large space.
Sit and reach test:
Positives:
This test requires little equipment which means that it can be simply set up and performed easily. Not only that, but it can be performed anywhere.
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
However, this test cannot be done alone which means a partner is needed to help with this test. Not only that, but some specialist equipment is needed. An effect of is this is that it also measures flexibility.
Illinois agility test:
Positives:
This is a simple test that is easy to be carried out. This is because it can be carried out in any location as not much equipment is needed. It also suitable for testing large groups of people. This means that it is suitable for testing a variety of fitness levels.
Negatives:
One negative factor is that human error can lead to an inaccurate measure of time keeping. The test also requires a large space. This means that a risk assessment is required as potential risk of injury can occur due to trip hazards, especially if done outside. If done outside, then weather conditions can have an impact on the test. This is because passing wind can affect the Illinois course, for example, knocking over cones.
Ruler-drop test:
Positives:
This test also requires little equipment. This means that it can be simply set up and performed easily as it can be performed anywhere.
Negative:
However, this test cannot be completed without assistance due the fact someone has to hold the ruler and drop it so the other person can catch it.
Body Mass Index Test (BMI):
Positives:
One positive factor of this test is that only simple calculations are needed to determine the result of someone’s BMI Negative:
However, muscle weights more than fat. This means that a person with a high muscle mass may result in a high BMI result and actually not be overweight.
Skinfold test:
One positive factor of this test is that it is really useful as it gives a good baseline measurement. This is important as this can be worked on.
Negatives:
However, this test requires specialist equipment. This means that the person carrying out the test may require some level of skill to use the equipment used. A big factor is that the test can cause bruising or pain if not done properly. Also results can sometimes be unreliable.
NCFE Level 2 Certificate in Health and Fitness (601/4534/1)
Waist-to-hip ratio: Positives:
This test can be performed easily and set up easily. This keeps a simple measurement. Not only that, but this test can be done anywhere as minimal equipment is required.
Negative:
However, results can be unreliable as a person’s waist circumference does not always take a person’s overall body build into consideration. This means that if a person has a high waist-to-hip ratio. It can make it difficult to notice if it is due to a large waist circumference or a small-hip circumference.
You have now completed Task 3 of 3 for this Assessment. Well done!
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