# data[].attributes.attachment_link.title
L3 Unit 4 Assignment 3 6-week fitness plan template

# data[].attributes.body
Save a copy & open in Excel

# data[].attributes.attachment_link.title
L3 Unit 4 Assignment 3 6-week fitness plan (template hand out)

# data[].attributes.attachment_link.description
Find information and support for your mental health.

# data[].attributes.attachment_link.readable_text
The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.
You do not need to achieve this balance with every meal, but try to get the balance right over a day or even a week.

Most of us still are not eating enough fruit and vegetables. They should make up just over a third of the food we eat each day.

Aim to eat at least 5 portions of a variety of fruit and veg each day. Choose from fresh, frozen, tinned, dried or juiced.

Remember that fruit juice and smoothies should be limited to no more than a combined total of 150ml a day.

Fruit and vegetables are a good source of vitamins, minerals and fibre.
Find out more about how to get your 5 A Day

Starchy food should make up just over a third of the food we eat. Choose higher fibre or wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave the skins on potatoes.

There are also higher fibre versions of white bread and pasta.

Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.
Find out more about starchy foods

These foods are good sources of protein, vitamins and minerals. Pulses, such as beans, peas and lentils, are good alternatives to meat because they're low in fat and they're a good source of fibre and protein, too.

Choose lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages.

Aim for at least 2 portions (2 x 140g) of fish every week, 1 of which should be oily, such as salmon, sardines or mackerel.

Find out about fish and meat.

Milk, cheese, yoghurt and fromage frais are good sources of protein and some vitamins, and they're also an important source of calcium, which helps keep our bones healthy.

Try to go for lower-fat and lower-sugar products where possible, like semi-skimmed, skimmed or 1% fat milk, reduced-fat cheese or plain low-fat yoghurt.
Find out more about milk and dairy foods

Unsaturated fats are healthier fats and include vegetable, rapeseed, olive and sunflower oils.

Remember all types of fat are high in energy and should be eaten in small amounts.
Find out more about the different types of fat in our diet

These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream.

They're not needed in our diet, so should be eaten less often and in smaller amounts.
Get tips on cutting down on sugar

Water, lower-fat milks, lower-sugar or sugar-free drinks and tea and coffee all count.

Fruit juice and smoothies also count towards your fluid consumption, but they contain free sugars that can damage teeth, so limit these drinks to a combined total of 150ml a day.
Find out more about water, drinks and your health

How does the Eatwell Guide work?

The Eatwell Guide divides the foods and drinks we consume into 5 main food groups.

Try to choose a variety of different foods from each of the groups to help you get the wide range of nutrients your body needs to stay healthy.

It's important to get some fat in your diet, but foods that are high in fat, salt and sugar have been placed outside of the main Eatwell Guide as they're not necessary as part of a healthy, balanced diet and most of us need to cut down on these.

Unsaturated fats from plant sources (for example, vegetable oil or olive oil) are healthier types of fat.

But all types of fat are high in energy (calories), so they should only be eaten in small amounts.

On average, women should have around 2,000 calories a day (8,400 kilojoules) and men should have around 2,500 calories a day (10,500 kilojoules). We all need different amounts of energy (or calories) from food to be a healthy weight. How much you need depends on lots of things, including how active you are.

Find out how food labels can help you choose between foods and pick those lower in fat, saturated fat, sugar and salt.

Combination foods

Many foods, such as pizzas, casseroles, pasta dishes and sandwiches, are combinations of the food groups in the Eatwell Guide.

With these meals, check the ingredients and think about how these fit with the sections on the guide to help you achieve a balanced diet.

Does the Eatwell Guide apply to everyone?

The Eatwell Guide applies to most of us, whether we're a healthy weight or overweight, whether we eat meat or are vegetarian, and no matter what our ethnic origin.

Anyone with special dietary requirements or medical needs might want to check with a registered dietitian on how to adapt the Eatwell Guide to meet their individual needs.

Children under the age of 2

The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs.

Between the ages of 2 and 5, children should gradually move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide.

Read more about babies, toddlers and young children's nutritional needs in Your baby's first solid foods.

Download the Eatwell Guide booklet

For more information, including details of which foods are included in the food groups, download GOV.UK's The Eatwell Guide.

Healthy eating support

Food and diet advice on the NHS website includes:

# data[].attributes.attachment_link.description
Read about the interactive Eatwell Guide, which shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.

# data[].attributes.attachment_link.description
NHS advice about healthy living, including eating a balanced diet, healthy weight, exercise, quitting smoking and drinking less alcohol.

# data[].attributes.attachment_link.description
When you apply to join the police, the application process involves medical and fitness tests to make sure you’ll be able to do the job. Find out more.

# data[].attributes.attachment_link.title
Medical & Fitness Stage | Prison Officer Application Information Centre | HMPPS

# data[].attributes.attachment_link.description
What are the next steps if I am successful at my online assessment centre?

# data[].attributes.attachment_link.readable_text
The National Firefighter Physical Tests form part of the selection process, you will be required to undertake physical tests which aim to assess your level of fitness, strength and manual dexterity as well as your level of confidence in simulated exercises.

The following tests are designed to reflect operational practice and may change from time to time. Candidates will be asked to complete a Medical Screening Form prior to undertaking many of these tests, this is to ensure that individuals are fit enough to undertake them.

The 6 National Firefighter Physical Tests

1. Ladder Climb

2. Casualty Evacuation

3. Ladder Lift / Lower Simulation

4. Enclosed Spaces

5. Equipment Assembly

6. Equipment Carry

Ladder Climb

This is a test of confidence whilst working at height. Candidates must demonstrate the correct 'leg lock' at ground level before commencing the test. Wearing full Personal Protective Equipment (PPE), including a harness, candidates must ascend a fully extended 13.5 metre ladder to approximately second storey height and demonstrate a 'leg lock'.

The candidate will then be required to lean back with arms outstretched and describe a symbol shown on the floor. The candidate will then descend.

Casualty Evacuation

This is a test of lower and upper body strength. Candidates in full PPE will be required to drag a 55kg casualty walking backwards (guided by an assessor) around a 30-metre course.

Ladder Lift / Lower Simulation

Again, this is a test of upper and lower body strength. Candidates in full PPE will be required to raise a bar 75 cm off the ground to a height of 182cm and back down to the 75 cm support. The weight of the bar at the lifting point will start at 5kg. The maximum load to be added is 15kg.

Enclosed Space

This is a test of confidence, agility and possible claustrophobia whilst working in an enclosed space. Candidates in full PPE and wearing a Breathing Apparatus facemask will be required to negotiate a measured crawlway within a set time. Half the route will be with clear vision and the other half with obscured vision. You will be required to perform specific tasks during this test.

Equipment Assembly

This is a test of manual dexterity. Candidates will be required to assemble and disassemble an item of equipment and follow the colour coded diagrams provided.

Equipment Carry

This is a test of aerobic fitness, muscular strength and stamina. Candidates will be required to:

Drag a hose reel from an appliance for 25 metres, then jog back 25 metres

Pick up and carry 2 coiled 70 mm hoses for 100 metres

Carry 1 coiled 70 mm hose at chest height for 25 metres, and then jog back 75 metres

Pick up and carry a 2.4 metre suction hose and basket strainer for 100 metres, then jog back 100 metres

Pick up and carry a simulated 'Light Portable Pump' for 100 metres (weighing approximately 30kgs).

In each of the above tests you will be given full instructions and will be required to complete them within a specified time.

Important Note: Many fire and rescue services have changed the physical tests over the past few years and there now appears to be no set standard. Although at the time of writing this article, many have returned to the original tests as detailed above. Its also worthy to note that many fire and rescue services now carry out "Taster Days" which allow you to go along and have a go at some of the above tests. Some fire and rescue services have actually only recruited from those who have attended, so worth getting yourself booked on one if offered.

# data[].attributes.attachment_link.description
Physical Tests The National Firefighter Physical Tests form part of the selection process, you will be required to undertake physical tests which aim to assess your level of fitness, strength and manual dexterity as well as your level of confidence in simulated exercises.

# data[].attributes.attachment_link.title
Session 5 Components of Fitness & Training Methods