Fitness Testing and Training for the Uniformed Public Services
Plan, Monitor and Review a Fitness Training Programme and Results
Reportng on my ftness training programme – strengths and improvement
Strengths: When completng my six-week programme, I was fairly well motvated and progressed well at the
start. To begin with I had a good attude about it, especially at the beginning because I wanted to see if there
would be good results at the end, as well as the fact I just wanted to be healthier overall. My cardiovascular
ftness has never been good, and I have never been good at running, so I implemented a lot of running into my
plan, building up distance slowly. This is also important as I eventually want to join the Army reserves, and one
of their ftness tests is a mile and a half run in under 13 minutes for women. Although no warm up and cool
down was included in my actual plan, I did them myself before atemptng any actvity and I didn’t need any
equipment – this was a strength as I didn’t have to buy anything or fnd anything to use.
Improvement: I also included muscular actvites into my plan, as I need to work on my muscular endurance
too. However, I should have started a bit harder and with more intensity as I found the muscular endurance
exercises easy and instead of progressing, got lazy and stopped doing them, and only went for runs. Therefore,
I wasn’t completng my plan properly. I can improve this by adjustng my programme. Also, I didn’t have much
knowledge on cardiovascular training methods, but I now know that I could have implemented other means of
cardio into my plan – for example swimming. I am very good at swimming and I have access to a swimming
pool, and this might have added more variety and made me more motvated to carry on.
Strengths and areas for improvement following completon of training programme
Strengths: I focused my ftness plan of cardiovascular endurance as mentoned previously. This is due to the
fact it links in with the Army reserves ftness testng, and this is the service I am looking to go into in the future.
I used a lot of contnuous training in my plan. When I made my plan, I tried to base it of my current standard
of ftness, startng of quite easy and slowly making it harder. I used the FITT principle to help me achieve this. I
also included regular breaks in my plan for recovery tme. I improved on my running as even though I didn’t
fnish the plan, I was able to run a bit further without stopping and cut just over a minute of my mile and a
half tme, which isn’t amazing but is stll progress. I was also able to see if I had improved through doing ftness
at Discovery College, and since I found some of the actvites a bit easier afer my plan, I know it was somewhat
efectve.
Improvement: I didn’t actually complete all six weeks – mostly because I didn’t have that long, and also
because my motvaton dwindled. I doubt I would have completed all six weeks if I had the tme, because even
though my motvaton was high to begin with, it didn’t last long. As mentoned previously, to improve this I
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