UNIT 3 Booklet

Unit 3: Public Service Fitness
Name ________________________________
Tutor Group ________________________________
Teacher ________________________________
1
UNIT 3: PUBLIC SERVICE FITNESS
Contents
Content Page Number

Key Information- Dates/Checklist 3
Unit Content 4
Learning Outcomes 5
Grading Grid 6
Assignment 3.1 7
Assignment 3.2 9
Assignment 3.3 11
Additional Resources – Skeleton 13
The Respiratory System 14
The Cardiovascular System 15
Muscular System 16
The Food Pyramid 17
Physical Training 18
Benefits of Exercise 20
Health Related Fitness 21
Web Links 23
Command Verbs – Pass 24
Command Verbs – Merit 25
Command Verbs - Distinction 26
2
Key Information
Assignment Deadline dates as follows
Assignment Title Hand in Date

st
3.1 21 October 2009
3.2 2nd December 2009
3.3 9th December 2009
Criteria Checklist
Assignment Numbers /
P1 P2 P3 P4 P5 P6 M1 M2 M3 M4 D1 D2
Skills
Unit 3: Public Service
3.1 3.1 3.2 3.2 3.3 3.3 3.1 3.1 3.2 3.3 3.2 3.3
Fitness
Completed?
3
Unit Content
‘By failing to prepare, you are preparing to fail’. The uniformed public services are active
professions. Their roles are active and physical meaning that people working in the
uniformed services need to be fit to do the work.
This unit will introduce and help learners to understand the importance of personal health
and lifestyle and the impact that it has on their fitness. It will also give them the opportunity
to take part in various public service fitness tests and assess their own fitness levels in
relation to the required standards of that service. They will also gain knowledge to be able
to develop and plan their own training programme.
This unit will introduce learners to the basic body systems that are associated with health
and fitness and an understanding of basic anatomy and physiology; they will gain
knowledge of the effects that exercise will have on these systems, both in the short and
long term, and through this learners will have a better understanding of how they can be
effectively trained and developed.
Learners will develop their knowledge of the importance of lifestyle and nutrition and its
effect on their fitness. They will understand what is required from a balanced diet for
nutritional health and the impact of good and bad nutrition in relation to this. Learners will
also look at how various aspects of lifestyles can have a detrimental affect on their health
and fitness.
This unit will also give learners the opportunity to research and undertake some of the
various selection and annual fitness tests that are carried out within the public services. In
addition they will gain an understanding into why such tests take place and their relevance
and reasoning.
The final learning outcome will give learners the opportunity to develop their knowledge of
various training methods and programmes used within the services to assess and develop
the individual’s fitness. This will give all learners the knowledge to develop an individual
fitness training programme in preparation for entry into their chosen public service.
Learning outcomes
On completion of this unit a learner should:
1. Know the major body systems associated with health and fitness
2. Understand basic nutrition and its effect on health
3. Be able to take part in a fitness test in order to appreciate the requirements of the
public services
4. Be able to develop and complete a personal fitness training programme.
4
Learning Outcomes in more detail
1 Know the major body systems associated with health and fitness
Definitions and explanations: anatomy; physiology; fitness; health
Body systems: major systems associated with health and fitness — skeletal, muscular,
respiratory and cardiovascular; structure and function of these
Effects of exercise on the systems: short-term immediate effects — raised heart rate,
increased respiration, blood flow; long-term effects — lowered heart rate and blood
pressure, improved strength and muscle tone; effects on stamina, weight, cholesterol,
digestion
Benefits of exercise: physical, mental and social
2 Understand basic nutrition and its effect on health
Nutrition: food groups — carbohydrates (simple and complex), proteins, fats, vitamins,
minerals, fibre, water
Diet: what is diet; Recommended Nutrient Intake (RNI); Health Educational guidelines; types
of diets (eg vegan); eating right pyramid; balanced diet
Impact of good and bad nutrition: hypoglycaemia; diabetes; obesity; cholesterol; blood
pressure; heart disease
Effect of lifestyle on health and fitness: stress/relaxation; relationships; drugs; alcohol;

smoking; sleep; fad diets; housing depression
3 Be able to take part in a fitness test in order to appreciate the requirements of the public
services
Components of fitness: skill-related fitness; health-related fitness; strength; speed; muscular

endurance; cardiovascular endurance; flexibility; agility; co-ordination; reaction time
Testing methods: job specific public service fitness tests; purpose of tests for the services eg
strength and stamina; content of tests eg shuttle runs, sit-ups, grip tests, body percentage
fat measurement; performance testing; test protocol
Reasons: assess current levels; monitor; progression; set goals; motivation; feedback from
training programme; benchmark after returning from injury; use of repeat tests to establish
gains; annual fitness checks
5
4 Be able to develop and complete a personal fitness training programme
Training: FITT — frequency, intensity, type, time; types of training methods; continuous
training — running; swimming, cycling; cross training; circuit training; weight lifting
Programme design: SPORT — specific, progressive, overload, relevant, time
Application: SMART — specific, measurable, achievable, relevant, time; SMARTER —

enhance performance, raise standards
Health and safety: equipment; facilities; weather; environment; illness; injury; clothing;
warm-ups; cool downs
Grading criteria
To achieve a pass grade the To achieve a merit grade the To achieve a distinction
evidence must show that the evidence must show that, in grade the evidence must
learner is able to: addition to the pass criteria, show that, in addition to the
the learner is able to: pass and merit criteria, the
learner is able to:
P1 produce an annotated M1 explain the short and D1 recommend
diagram describing the major long-term effects of exercise improvements to own
body systems associated on the major body systems performance in a public
with health and fitness service fitness test
M2 explain the importance
P2 describe the purpose and of good nutrition to health D2 evaluate own
function of each food group performance on completion
M3 analyse own of the training programme.
P3 explain the components performance in a public
of fitness relating them to a service fitness test
public service fitness test
M4 explain the methods
P4 undertake a fitness test used when planning a fitness
used by the public services training programme.
P5 describe the factors of

health and safety which
could affect own training
programme
P6 plan and undertake a

training programme to
improve own performance in
a public service fitness test.
6
Assignment 3.1
Understanding health and fitness
P1 M1 P2 M2
Scenario
You work for a uniformed public service organising sporting activities for young people, e.g.
cadets. Produce an information booklet to increase their understanding of the theory
behind health and fitness. The booklet must include the tasks below.
Task 1 (P1)
Using four outlines of the human body produce labelled diagrams of the skeletal, muscular,
respiratory and cardiovascular systems in a size and style suitable for a wall display. Include
a short paragraph explaining the structure and function of these four systems.
Task 2 (M1)
For each of the four main body systems (skeletal, muscular, respiratory and cardiovascular)
explain what happens to these body systems during exercise:
(a) Immediately and shortly after.
(b) Over months and years of regular exercise. (assuming 3 x 1 hour per week)
Explain how a person benefits physically, socially and mentally from exercise.
Task 3 (P2)
Produce a labelled diagram of the food pyramid showing the different food groups and
explain their purposes and functions for the body.
7
Task 4 (M2)
1. Write a description of the main nutrients: carbohydrates, proteins, fats and vitamins.
2. Distinguish between;
(a) simple and complex carbohydrates,
(b) vegetable and animal proteins,
(c) saturated and unsaturated fats,
(d) the main vitamins.
3. Make it clear how our bodies use these nutrients to build the body, create energy and
enable biological processes to run smoothly.
4. Mention the role of some minerals, e.g. salt, water and fibre.
5. Describe the main health risks or illnesses linked to poor eating, lack of nutrients or an
unbalanced diet. Risks should include the conditions such as obesity, hypoglycaemia,
diabetes, cholesterol, blood pressure and heart disease.
6. Describe the benefits of good nutrition including how it can effect our ability to relax,
our relationships, etc.
8
Assignment 3.2
‘Fitness tests’
P3 P4 M3 D1
Scenario:
You work for a uniformed public service concerned at the poor levels of fitness among
applicants. To increase awareness about the importance of fitness among potential
applicants, you and two or three colleagues decide to put out an information pack on fitness
tests in the uniformed public services.
Task 1 (P3)
(a) Select one public service and produce a booklet giving descriptions of the required
entrance fitness test: Include…
1. the activities in the test
2. times, numbers of repetitions, etc., of activities
3. the way the activities are measured or graded
4. the standard expected of applicants.
(b) Research the components of fitness and include this in your booklet: Write a
description of each the above and show the difference between health-related and
skill-related components of fitness.
Health Components:
1. Cardiovascular Fitness,
2. Body Composition,
3. Flexibility,
4. Muscular Strength
5. Endurance
Skill Related Components:

1. Agility,
2. Balance,
3. Coordination,
4. Speed, Power
(c) Use a table to show how each activity in the uniformed public service fitness test
that you have researched is linked to one or more components of fitness.
9
Task 2 (P4)
Carry out a public service type fitness test under proper supervision and record your
performance. (Repeat the fitness test after six weeks )
Task 3 (M3)
Using your record of performance in the fitness test, write comments about how well you
did in each part of the test. Include:
1. your own score in each part

2. the pass mark for that part of the test, if there is one
3. an average or acceptable score
4. any relevant comments from instructors
5. your own feelings on how well you did
6. reasons why you did better or worse than you should have done
7. whether your motivation had an effect on your score.
Task 4 (D1)
Make written comments suggesting how you could improve your performance in a public
service fitness test. These suggestions should be realistic and backed up by reasons or
explanations.
10
Assignment 3.3
Fitness training
P5 P6 M4 D2
Scenario
You are hoping to apply to a uniformed public service in the next few months. You decide to
plan and carry out a training programme to improve your fitness in preparation for the
fitness test.
Task 1 (P5)
Write a checklist of health and safety factors that could affect your training programme.
Give further details about any factors that could concern you personally. Keep the checklist
and use it as part of your training log. Areas to include:
Equipment
Facilities
Weather
Environment
Illness/injury
Clothing
Warm-up/cool-down
The following tasks (2 & 3) require the use and explanation of FITT,
SPORT & SMART systems.
Task 2 (P6)
1. Plan a training programme with dates, activities, progressions, etc., and write it
down. This should be part of your training log.
2. Take a fitness test before you start your programme, so you can assess your progress
later on.
3. Do the training programme. Keep a record of:
(a) what you do each session
(b) your performance
(c) how you feel about the training
(d) any fitness tests, e.g. step tests, during your training.
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Task 3 (M4) Individual

Give a short presentation on how you planned your training programme. Base it on the
written plan and your training log. Explain:
(a) the aims of your programme

(b) the activities you included
(c) the timescale and frequency of sessions
(d) safety factors
(e) monitoring your progress.
Task 4 (D2)
When you have completed the training programme, evaluate your own performance:
(a) Take a fitness test on completing your programme. Take the same test you took
before you started.
(b) Evaluate any changes in fitness. Compare your performance in the pre-training and
post-training fitness tests.
(c) Suggest how much of the improvement in fitness is down to the training programme
and how much may be for other reasons, e.g. increased motivation, age, change of
diet.
(d) Evaluate the programme and suggest how you might develop it in the future.
(e) Write a detailed appraisal of your training programme saying how successfully you
followed it and how far it achieved its aims.
12
Additional Resources
The Skeleton
13
The Respiratory System
14
Cardiovascular System
15
Muscular System
16
17
Physical Training
Weight Training
Most people take part in weight training in order to increase their strength. Other
reasons include improving muscle tone or muscle size.
Most forms of weight training are:
Isotonic training
Isotonic training means the muscles contract and shorten to produce movement.
Examples include a push-up or squat
Advantages - Strengthens the muscle throughout the range of motion
Can be adapted easily to suit different sports
Disadvantages - Muscle soreness after exercise because of the high stress levels
Muscles gain the most strength when they're at their weakest point of action
Isometric training
Isometric training means muscles contract but there is no movement at the muscle or
joint. For example the wall sit exercise (stand with your back to a wall and bend the
knees into a squat position and hold).
Advantages - Develops static strength
Inexpensive and easy to perform nearly anywhere as little equipment is required
Disadvantages - Muscles gain most strength at the angle used in exercise
Avoid if you have heart problems as they cause a rise in blood pressure due to a drop in
blood flow to the muscle during this contraction
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Endurance Training
The following types of exercise are good for improving your cardiovascular endurance:
Continuous training
This type of exercise is, as the name suggests, continuous! Rests are not allowed. To
achieve this you must exercise at a constant rate which is within your aerobic training
zone (60-80% max heart rate). Continuous training should last for bouts of at least 20
minutes (when starting) up to 2 hours or more! (think of a marathon!)
Advantages - Needs only a small amount of easy to use, accessible equipment, if any
Good for aerobic fitness
Good for losing weight
Disadvantages - can be boring
Doesn't improve anaerobic fitness so isn't as good for team games like football or
hockey which involve short bursts of speed
Interval training
Intervals are periods of exercising hard, with rest or low intensity periods inbetween. For
example you may run 100 meters at 85% and then 200 at 50% to recover. This is one rep.
You may perform this 5-10 times, which would complete the set.
Advantages - Can mix aerobic and anaerobic exercise which replicates team games
It makes it easier for a coach to see when the athlete isn't trying
Disadvantages - It can be hard to keep going when you start to fatigue
Can become boring
Fartlek training
Fartlek involves training at a continuous exercise, but varying the intensity and type of
exercise. For example, a running session could include sprinting for 10 seconds, fast
walking for 20 seconds, jogging for 1 minute and repeating this. You can also add in
things like running uphill or on sand.
Advantages - Good for sports which require changes in pace
19
Easily adapted to suit the individuals level of fitness and sport
Disadvantages - Too easy to skip the hard bits
Can be difficult to see how hard someone is trying!
Circuit training
Circuits can be used to increase either strength, aerobic fitness or both! There are usually
between 8 and 15 stations and at each one you do a different exercise for 1 minute. At
the end you then move on to the next station. Rest can be incorporated depending on
the level of the participants.
Advantages - Less boring because it changes all the time
Can be easily adapted for strength or endurance or different sports etc
Disadvantages - Takes a while to set up
Takes a lot of equipment
Benefits of Exercise
Mental benefits:
Helps you to deal with stress and tension
Improves self-confidence
Increases motivation
Gives you something to aim for - a challenge
Social Benefits:
Helps you meet new people and make friends
Improves your teamwork and cooperation
The amount of exercise you do will vary depending on your physical fitness and your
long-term goals. For example, if you have not exercised for a while or ever before, have
been ill or are reaching middle age or older you need to start slowly. If your aim is to run
a marathon you will need to do more training than someone who is aiming to walk down
the road without getting out of breath.
20
Health related Fitness

Cardiovascular Fitness (Aerobic Fitness)
This is also sometimes known as stamina and is the ability of your body to continuously
provide enough energy to sustain submaximal levels of exercise. To do this the circulatory
and respiratory systems must work together efficiently to provide the working muscles with
enough Oxygen to enable aerobic metabolism.
This type of fitness has enormous benefits to our lifestyle as it allows us to be active
throughout the day, for example walking to the shops, climbing stairs or running to catch a
bus. It also allows us to get involved in sports and leisure pursuits.
If we have good cardiovascular fitness then our health is also good as it helps with:
Fat metabolism
Improved delivery of Oxygen
Faster removal of waste products
Decreased levels of stress
Strength
Strength is vitally important, not only in sports but in day-to-day life. We need to be strong
to perform certain tasks, such as lifting heavy bags or using our legs to stand up from a
chair. Strength is defined as the ability of a muscle to exert a force to overcome a resistance.
Strength is important for our health as it enables us to :
Avoid injuries
Maintain good posture
Remain independent (in older age)
Flexibility
Flexibility is the movement available at our joints, usually controlled by the length of our
muscles. This is often thought to be less important than strength, or cardiovascular fitness.
However, if we are not flexible our movement decreases and joints become stiff. Flexibility
in sports allows us to perform certain skills more efficiently, for example a gymnast, dancer
or diver must be highly flexible, but it is also important in other sports to aid performance
and 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:
Prevent injuries
Improve posture
Reduce low back pain
Maintain healthy joints
Improve balance during movement
21
Muscular Endurance
Muscular endurance, unlike strength, is the ability of a muscle to make repeated
contractions over a period of time. This is used in day-to-day life in activities such as climbing
stairs, digging the garden and cleaning. Muscular endurance is also important in sports, such
as football (repeated running and kicking), tennis (repeated swinging of the arm to hit the
ball) and swimming (repeating the stroke).
Body Composition
Body composition is the amount of muscle, fat, bone, cartilage etc that makes up our
bodies. In terms of health, fat is the main point of interest and everything else is termed lean
body tissue. The amount of fat we carry varies from person to person and healthy averages
vary with gender and age. A healthy amount of fat for a man is between 15&18% and for
women is higher at 20-25%. It is important to maintain a healthy percentage of body fat
because:
Excess body fat can contribute to developing a number of health problems such as heart
disease and diabetes
Places strain on the joints, muscles and bones, increasing the risk of injury
22
Web Links
www.edexcel.org.uk/home/
http://www.army.mod.uk/
http://www.raf.mod.uk/
http://www.royal-navy.mod.uk/
http://www.mod.uk/DefenceInternet/home
http://www.bucksfire.gov.uk/bucksfire/default.htm
http://www.thamesvalley.police.uk/bcu/milton_keynes/index.htm
http://www.hmprisonservice.gov.uk/
http://www.mkweb.co.uk/emergency_services/home.asp
http://www.hmrc.gov.uk/
23
BTEC COMMAND VERBS - PASS
DESCRIBE
Give a clear description that includes all the relevant features. Think
of it as ‘painting a picture with words’.
DEFINE
Clearly explain what a particular term means and given an example,
if appropriate, to show what you mean.
DESIGN
Create a plan, proposal or outline to illustrate a straightforward
concept or idea.
EXPLAIN
Set out in detail the meaning of something, with reasons. More
difficult than describing or listing so it can help to give an example to
show what you mean. Start by introducing the topic then give the
‘how’ or ‘why’.
IDENTIFY
Point out (i.e., choose the right one) or give a list of the main features.
ILLUSTRATE
Include examples or a diagram to show what you mean.
INTERPRET
Define or explain the meaning of something.
LIST
Provide the information in a list, rather than in continuous writing.
OUTLINE
Write a clear description but not a detailed one.
PLAN
Work out and plan how you would carry out a task or activity.
STATE
Write a clear and full account.
SUMMARISE
Write down the main points or essential features.
24
BTEC COMMAND VERBS - MERIT
ANALYSE
Identify separate factors, say how they are related and how each
one contributes to the topic.
COMPARE / CONTRAST
Identify the main factors that apply in two or more situations and explain
the similarities and differences or advantages and disadvantages.
DEMONSTRATE
Provide several relevant examples or related evidence which clearly
support the arguments you are making. This may include showing
practical skills.
DESIGN
Create a plan, proposal or outline to illustrate a relatively complex
concept or idea.
ASSESS
Give careful consideration to all the factors or events that apply and
identify which are the most important or relevant.
EXPLAIN IN DETAIL
Provide details and give reasons and/or evidence to clearly support
the argument you are making.
HOW / WHY JUSTIFY

Give reasons or evidence to support your opinion or view to show
how you arrived at these conclusions.
25
BTEC COMMAND VERBS - DISTINCTION
APPRAISE
Consider the plus and minus points and give a reasoned judgement.
ASSESS
Must make a judgement on the importance of something (similar to
evaluate).
COMMENT CRITICALLY
Give your view after you have considered all the evidence. In
particular, decide the importance of all the relevant positive and
negative aspects.
CRITICISE
Review a topic or issue objectively and weigh up both plus and minus
points before making a decision.
DRAW CONCLUSIONS
Use the evidence you have provided to reach a reasoned judgement.
EVALUATE
Review the information then bring it together to form a conclusion.
Give evidence for each of your views or statements.
EVALUATE CRITICALLY
Decide the degree to which a statement is true or the importance or
value of something by reviewing the information. Include precise and
detailed information and assess possible alternatives, bearing in mind
their strengths and weaknesses if they were applied instead.
26

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UNIT 3 Booklet

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Unit 3: Public Service Fitness

Tutor Group ________________________________

Content Page Number

Assignment Deadline dates as follows

Assignment Title Hand in Date

On completion of this unit a learner should:

Learning Outcomes in more detail

Definitions and explanations: anatomy; physiology; fitness; health

Benefits of exercise: physical, mental and social

2 Understand basic nutrition and its effect on health

Effect of lifestyle on health and fitness: stress/relaxation; relationships; drugs; alcohol;

Components of fitness: skill-related fitness; health-related fitness; strength; speed; muscular

4 Be able to develop and complete a personal fitness training programme

Programme design: SPORT — specific, progressive, overload, relevant, time

Application: SMART — specific, measurable, achievable, relevant, time; SMARTER —

P5 describe the factors of

P6 plan and undertake a

(a) Immediately and shortly after.

Skill Related Components:

1. your own score in each part

Task 3 (M4) Individual

(a) the aims of your programme

The Respiratory System

Most forms of weight training are:

Advantages - Strengthens the muscle throughout the range of motion

Can be adapted easily to suit different sports

Advantages - Develops static strength

Inexpensive and easy to perform nearly anywhere as little equipment is required

Disadvantages - Muscles gain most strength at the angle used in exercise

Good for aerobic fitness

Good for losing weight

Disadvantages - can be boring

Disadvantages - It can be hard to keep going when you start to fatigue

Can become boring

Advantages - Good for sports which require changes in pace

Easily adapted to suit the individuals level of fitness and sport

Disadvantages - Too easy to skip the hard bits

Can be difficult to see how hard someone is trying!

Advantages - Less boring because it changes all the time

Can be easily adapted for strength or endurance or different sports etc

Disadvantages - Takes a while to set up

Takes a lot of equipment

Helps you to deal with stress and tension

Gives you something to aim for - a challenge

Helps you meet new people and make friends

Improves your teamwork and cooperation

Health related Fitness

Strength is important for our health as it enables us to :

BTEC COMMAND VERBS - PASS

BTEC COMMAND VERBS - MERIT

HOW / WHY JUSTIFY

BTEC COMMAND VERBS - DISTINCTION

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