Health related fitness

Preparation and Planning

This lesson is a classroom / theory-based Physical Education lesson.

The lesson requires students to research information using the internet during Episode 3. A classroom with internet access and multiple computer terminals is advised.

Episode 3 also requires students to complete a Worksheet, so you should ensure that a suitable number of copies are prepared in advance of the lesson.

Episode 5 invites students to participate in an activity called 'Do, dash and decode'. This involves copying (and possibly laminating for repeat use), the true and false statements featured on Student Worksheet 2. Although designed as a Student Worksheet, this sheet should not be seen by students in advance (as it contains the answers). For Episode 5 you may have to clear a space in the middle of the classroom by pushing the desks to the edge of the room and ensuring the chairs are tucked away.

About the MOD Topic

The Royal Marines:
Britain's defence is provided by the Royal Navy, the Army and the Royal Air Force. Each of these Armed Forces has specialist departments. The Royal Navy has sailors, aviators (Fleet Air Arm) and soldiers (Royal Marines). The Royal Marines are the Royal Navy's elite Commandos - a highly trained, specialised force capable of operating anywhere in the world - on land, from the sea or from the air.

The first Royal Marines regiment called 'Admiral's Regiment' was formed on 28 October 1664 by order of the Privy Council. The Regiment of 1,200 men was raised to fight the Dutch at sea. This gallantry laid the foundations for the Royal Marines' reputation.
During the Second World War, the Allies needed troops who could launch attacks on land targets from the sea. That is when the Royal Marines began the Commando tradition - and when they started to develop the training and values that are at the heart of the Royal Marines today.

Royal Marines courses:
Experience has underlined the need for students attending all Royal Marines courses to be extremely fit, both medically and physically before commencing training, but particularly the All Arms Commando Course (AACC), Royal Marines Young Officers' Course (RMYO) and Physical Training (PT).

It is mandatory that all students attending the Royal Marines Young Officers' Course, All Arms Commando Course or Physical Training Course have achieved the following physical standards before commencing Royal Marines training:
a. Be able to pass the Royal Marines Basic Fitness Test (RMBFT) within the time laid down for the 29 year old and under bracket. Upper body exercises must also be completed.
b. Swim 60 metres in clothing and tread water for 3 minutes.
c. Possess an aptitude for, and have practised on, a standard military assault course in boots and loose order.
d. Be able to perform the fireman's carry and half regain using the correct technique.
e. Be able to climb 30 feet of rope, in boots and denims, using good technique (AACC candidates only).

The Potential Royal Marines Course:
The Potential Royal Marines Course, often abbreviated to PRMC, is the Royal Marines selection course for Potential Recruits. The course is held at CTCRM (the Commando Training Centre Royal Marines) which is the principal military training centre for the British Royal Marines, situated in Lympstone near the city of Exeter. The PRMC is designed to assess a candidate's suitability for entry into the Royal Marines. The course is comprised of four Physical Assessments: A 3 mile run, Gym Test 1, the Bottomfield Assault Course and Gym Test 2. The course lasts for a total of 3 days. Prior preparation is mandatory in order to be successful.

The Royal Marines Basic Fitness Test:
The basic fitness test consists of three parts conducted consecutively:
Part 1: Upper body exercises consisting of 5 pull-ups and 50 sit-ups.
Part 2: A squadded run and walk of 1.5 miles in 15 minutes.
Part 3: A best-effort run of 1.5 miles in less than 11.5 minutes.
A short non-testing set of back exercises will be included after the sit-ups and pull-ups and before the squadded run / walk.

The repetitions and timings listed above are for the 29 and under age bracket and must be adhered to by all RMYO, AACC and PT personnel.

Sit-ups must be completed within 2 minutes. Hands must be clasped behind the head and the torso must pass through the vertical on each repetition. Knees may be bent.
There is no time limit for pull-ups, but the arms must be fully extended between repetitions. The over grasp must be used.

Notes to support Episode 3:
The following can be used to test PRF and SRF:

Physical Related Fitness (PRF):

Cardio-respiratory endurance
Definition: Ability to work the whole body continuously.
Test: Multi-staged fitness test (bleep test) or 12 minute Cooper run.

(Local) Muscular endurance
Definition: Ability to work a muscle or group of muscles continuously.
Test: Any continuous movement being repeated for 30 or 60 seconds e.g. sit-ups.

Strength
Definition: Maximum amount of force a muscle or group of muscles can exert in
a single effort.
Test: Use a grip dynamometer / hand grip dynamometer (static strength)
(explosive strength looks at power).

Speed
Definition: Is the ability to cover a distance or perform a movement in a short time.
Test: 30m dash from a moving start. Or any short distance 20-100m timed.

Power
Definition: The combination of strength and speed.
Test: Standing long jump and Sergeant Jump (any exercise which can be measured and involves explosive strength).

Flexibility
Definition: The range of movement across a joint.
Test: Sit and reach test, trunk extension test (again any movement which can be measured and involves a range of movement across a joint).

Skill Related Fitness (SRF):

Co-ordination
Definition: The ability to control movements smoothly and fluently.
Test: The tennis ball throw test.

Agility
Definition: The ability to move the body quickly and precisely.
Test: Illinois Agility test or 50m shuttle run test (any test, which involves a change of direction and is timed).

Balance
Definition: The ability to retain the centre of gravity over your base of support.
Test: The stork test (any test which involves a performer getting timed whilst having to balance).

Reaction Time
Definition: The time taken between the recognition of a signal and the start of a movement.
Test: The metre stick drop test (any test where performer has to react to a stimulus).

Further Opportunities for Learning

Students can make informed decisions about their current lifestyle and whether they need to change it or not.

Following the outcome of Episode 3, students should be able to set up a fitness test for their next practical Physical Education lesson and can be required to test their classmates.
Students can be encouraged to test and record their levels of fitness.

Students can use their fitness profile as a baseline to make a fitness plan to improve their overall fitness levels.

Student worksheet answers

Download the teachers notes PDF to access the answers for this lesson.