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Find motivation to participate in exercise because it will help you when you apply for the job, for example doing 1.5 mile runs, the more you run the easier it will get to get the time that is given to finish it to be able to work in the public service.

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i would suggest start going to the gym on a regular basis

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give him a work out plan and motivate him to loess or gain weight and help he reach his goals and him to join the services he wants to join

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i would suggest to recruit that they have a healthy balanced diet and the follow that by doing an military style exercises four times a week for 1 hour each

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slowly get into it and increase the amount of time you work out for a week and if you have no motivation then find something or someone who will motivate you whilst you work out.

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slowly get into it and increase the amount of time you work out for a week and if you have no motivation then find something or someone who will motivate you whilst you work out.

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for example start small , could run round the block at first then slowly increase it to a longer distant. this will increase your stamina, muscle mass and muscle memory.

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i would tell the recruit to go to the gym once or twice a week to build up their muscle and their stamina

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I would request that the recruit doesn't apply for the role because he isn't  able to withstand the fitness tests. I suggest that the recruit starts doing intense training exercise this could be a few hours a week then increase it to a few days a week.

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I would make a workout diary and use encouraging words and give him an encouraging speech to motivate him to work out.

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2500 Calories for men
2000 for Men

Carbohydrates
Water
Fats
Minerals
Protein
Fibre

Weakness of the diet plan - They drink coffee with caffeine which means that their body will always rely on caffeine to functions through the day that means they will be tired all the time, they can improve this by taking out caffeine out of their diet.

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Lung capacity increases
cardiovascular endurance increases
breathing becomes more regular
heart increases in size
heart rate increases - This happens because when you work at a higher pace your muscles need more oxygen which then your blood carries to your muscles
Oxygen flow increased
lactic acid build up - This happens when your muscles lack oxygen which makes you fatigued and tired
blood supply increases
Muscle mass increases

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10 vitamins
water
protien

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eat healthy food to help you get and keep fit as well as working out

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Orin - Strengths + Weaknesses Diet Example

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Orin - Strengths + Weaknesses Diet Example

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Strengths - He eats salad and some healthy food such as lettuce and an orange.
Weaknesses - Peanut Butter is full of sugar and fat. This could be improved by eating less of it or countering it with more salad.

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ROYAL MARINES
press ups-60 pull ups
pull ups-8 over hand
sit ups- 80 in 2 min
2 2.4 mile runs 1st under 13 mins 2nd one under 10 mins
level 13 bleep test
FIRE SERVICE
15 kg bar lift
50 kg pull around 30m
hose run and run back
POLICE SERVICE
level 5.4 on bleep test
5 seated 34kg chest press
5 seated  34kg back pulls
ROYAL NAVY
2.4 mile run in under 11min 9 seconds
39 sit ups under 2 mins
23 push ups in under 2 mins
5 55m shuttle runs under 59 seconds
jump into deep water with overalls on and tred water for 2 mins
ROYAL AIR FORCE
2.4 mile run in under 11 min 11 seconds
20 push ups
35 sit ups
level 9.10 on bleep test

task 2

short term-heavy breathing,loss of breath
long term-increase heart size
extention
your lungs work harder to get oxygen to your blood stream your muscles start to cram up due to the build up of lactic acid
vitamin A
vitamin B
vitamin C
vitamin D

vitamin E
vitamin K
folic acid
calcium
iron
zink
chromium
task 3
action planning
i would suggest to the recruit to start his workouts again but take it slower start with 5 pull ups ect and then increase every time to then get back to how he was. he would also have to eat a specific diet to then gain muscle mass and loose weight.

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strengths of the diet are that there is protein, calcium, complex carbohydrates

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strengths of the diet are that there is protein, calcium, complex carbohydrates

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weakness of the diet is the 12oz of coffee, this is because the caffeine increases your heart rate.

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female 2000
male 2500

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2000 females
2500 males
Calcium
vitamins
minerals
Fats
water
fibre
protein

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2500 males

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the government advise males calories intake is 2500kcal and for female is 2000kcal

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1.5 run in 11 minutes
Wall sit
Grip test
Bleep test
pull ups
sit ups
mountain climbers
plank
squats

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Short term, your lung capsity get bigger, your lung expands and that requires more oxygen.

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i take a daily intake 1,000(kcal)
the government recommends that you intake 2,500(kcal) according to the NHS for males for females 2,000(kcal) daily
the most essential nutrients for the body are  carbohydrates, protein, fat, vitamins, minerals and water, these are needed for the body to function normally.

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they develop and expanded to allow you to do more activity's and to do them longer with out stopping

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protein
vitamins
simple carbohydrates
complex carbohydrates minerals
fats
water

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the sort term of exercise is that the heart rate increases and in the long term it increases the amount of capacity in the lungs and also an increase in heart size. if there is not oxygen for the lungs to pass around the body then the body will burn lactic acid which is damaging to the body

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short term - you will get out of breath because you are getting rid of carbon dioxide and need to take in more oxygen.

long term - your lungs will have a increase of oxygen up take

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heart beat increases
breathing rate increases
stroke volume increases which means the amount of blood being pumped around the body increases

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your lungs expand more as you they are having to store more oxygen into your lungs because your muscles need oxygen to meet the demands of what you are doing.

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heart get stronger
heart gets bigger

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Whilst your exercising, your lungs work harder to get the oxygen into your blood stream which will make the muscles work. Also your muscles will work harder increasing the need for oxygen and blood to allow them to work. If a sprinter sprints, they usually hold their breathe which the Lactic Acid created by your body is used instead of oxygen which can damage your heart, lungs or any other muscles it gets into if too much is used.

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the heart beats faster to allow blood to move to all working body parts.

your heat gets stronger over time to help transport blood faster to help you run faster and better.

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The short term effects of exercise on your heart is, your heart rate increases, your heart and muscles need more oxygen. Lactic acid is produced.

The long term effects are your resting time will be longer.

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you breathing gets heavier so your muscles get more oxygen rich blood flowing to them, to work efficiently to meet the commands of what you are doing.

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you breathing gets heavier so your muscles get more oxygen rich blood flowing to them, to work efficiently to meet the commands of what you are doing.

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our heart goes quicker it grows bigger and pumps more blood to our vital organs that are needed at that time.

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short term-heavy breathing,loss of breath
long term-increase heart size
extention
your lungs work harder to get oxygen to your blood stream your muscles start to cram up due to the build up of lactic acid

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Short Term - Heavy Breathing
Long Term - Increase in heart size

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1.5 mile run
30 meter dash
log squat
squat
long jump
sit and reach
press up
sit ups
pull ups
grip
hose rail run
swimming

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pull ups 10
press ups 23
1.5 mile run 14 mins
bleep test level 10
squats 60
grip test 45.7
sit ups 20
sit and reach
30 meter sprint

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Male - 2500 Calories
Female - 2000 Calories

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pull ups-5
press ups-12
sprint test-5.5 seconds
1.5 mile run-16 minutes
sit ups-20
sit and reach-3cm
standing long jump-90cm
grip test-45kg right 41kg left
suicide run-8
squats-20
hose real runs-1
log squats-12

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sit ups 50
press ups 44 male 21 female
1.5 run- 12 minutes 45 female 10 minutes 30 male
carry/weight runs 40KG 120m
bmi 18-28
sit and reach
squats
long squats
hose runs
vertical jump
board jump
grip
suicide run.
bleep test 20m 8.1females 10.2 male

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bleep test
level 9 for RAF
i got level 7
20kg Jerry can run
1.5 mile
press ups
sit ups
pull ups

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1.5 mile run in 11 minutes
pull ups
press ups
bleep test
kit run

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Pull ups
sit ups- 50 in 2 minutes
Push ups- Males 44 in 2 minutes + females 21 in 2 minutes
1.5 mile- Males 10 minutes 30 seconds + Females 12 minutes 45 seconds
30 meter dash
Hand grip test
Bleep test- Males 10.2 + Females 8.1
BMI- 16 & 17: BMI=17-27

TASK 1
Short term: Heavy breathing and lactic acid
Long term: Increases heart size and resting time.

Short term: lactic acid pruduced in the muscles.
Long term: Muscles gain streangth becasue when lactic acid occur this shows that your body is working hard and are getting stronger.

Diet: Males 2,500 calories and females 2,000 calories
Diet task 1:
Calucium
nutrients
Fibre
carbohydrates
vitamin D and C
Fat
Folic acid
Water
Protein
Minerals
Potassium
Sodium

Action Plan: Find motivation to help you try and get active for examle ask a friend to go for a run with you or go swimming and try eat 5 fruit and vegtables a day along with having a balanced breakfast and lunch to help you through the day when working and you will find you're not too tired when you finsh work inn the afternoon or morning.

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Pull ups
Press ups
(Men 44 in 2 minutes, Women 21 in 2 minutes)
sprint test
1.5 mile run
(Males 10 min 30 sec

Females 12 min 45 sec)

Sit ups
(Male and female 50 sit ups in 2 minutes)
Stretch and reach
Long jump
Leg press
Grip test
Suicide run
Squats
Bleep test
(Men level 10, Women level 8)

I would suggest that they make a action plan for fitness because he/she will need to gradually get into fitness and up to the standard for either army, navy and RAF.

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Press Ups - 45
Sit Ups - 64
Pull Ups - 30
Squats - 70
Log Squats - 50
Hose Real Runs - 1
30m Dash Runs -
1.5 Mile Run - 12 Mins
Navgat 1.5 Mile Run 14Min
Sit+Reach - 30
Grip - 48.3

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Recall your fitness test scores for the tests you have identified and completed.

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What improvements would you suggest for a recruit who is currently eating a lot of takeaways and fizzy drinks? Explain.

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What would you suggest for a recruit who is currently inactive and not participating in any exercise?

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Breakfast
12 oz. Coffee (w/ caffeine), 1 cup Milk (skim), 1 package Instant Oatmeal, 1 Orange

Snack
1 cup Cottage Cheese, 0.5 cup peaches (raw)
Lunch
2 slices Whole Wheat Bread,2 oz. Turkey Breast (white, low sodium), 0.5 cup Alfalfa Sprouts, 0.2 cup Tomato, Cheddar Cheese, Lettuce
Snack
1 Medium Banana, Peanut Butter (natural)
Dinner 5 oz. Steak, 1 cup Steamed Brown Rice, 0.5 cup Mixed Steamed Broccoli
& Yellow Squash, 1 small Salad

What are the strengths of this diet example?

Identify one weakness and explain how it could be improved?

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Can you recall the 10 nutrients and vitamins discussed as part of assignment 1

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How many calories do the government advise males and females to consume on a daily basis?

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What happens to your lungs and muscles as result of exercise or training? Please explain (Remember short and long term)!!

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What happens to your heart as a result of exercise or training? (Include both short and long term)

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Recall as many Public Service fitness tests as you can. Also, include the entry requirement for the fitness test you have identified