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For this assignment I will undertake the Fire services fitness tests. I will Design, plan and complete a set training programme. I will choose certain activities to improve my fitness and strength. The bleep test will improve my fitness quickly; press ups will improve my upper body strength and conditions my upper body. Also sit ups will improve my abdominal strength and strengthen my back, lastly tricept dips will improve the strength of my triceps. Week 1 Bleep Test Press Ups Sit ups Tricept dips 10.5 42 36 31 Bleep Test, achieve 9.7 Press ups- 1Minutes flat out Sit ups- 1Minutes flat out Tricept dips- 1Minutes flat out Week 2 Bleep Test Press Ups Sit ups Tricept dips 10.2 54 47 39 Bleep Test, achieve 9.7 Press ups- 1.30Minutes flat out Sit ups- 1.30Minutes flat out Tricept Dips- 1.30Minutes flat out Week 3 Bleep Test Press Ups Sit ups Tricept dips 11.5 70 54 48 Bleep Test- achieve 9.7 Press Ups- 2Minutes flat out Sit Ups- 2Minutes flat out Tricept Dips- 2Minutes flat out Week 4 Bleep Test Press Ups Sit ups Tricept dips 11.2 67 56 43 Bleep Test- achieve 9.7 Press Ups- 2Minutes flat out Sit Ups-...

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