1) Fitness Protocols Flashcards
Cooper Run
-Cardiovascular Fitness
Run for 12 minutes around a course, normally marked by cones at, for example 50m interval. Measure distance covered and your VO2. Use the same course when doing the re-test.
Harvard step test
-Cardiovascular Endurance
Step on and off a 45cm-high bench every 2 seconds for 5 mins. Keep a regular pace so you can step on and of every 2 seconds. Measure your heart rate at once, two and three minutes into recovery. The faster you recover the fitter you are.
If after 3 mins you have not recovered fully keep measuring until you are fully recovered.
Hand Grip Strength Test
-Strength
Use a hand grip dynamometer. With your strongest hand squeeze as tight as possible. Three recordings. Take the best one.
One minute press- up
-Muscular endurance
Each press-up with your hand in the ground, level with your shoulders. Straighten your arms to get into starting position. Bend arms and lower your body until elbows for 90 degree angle. Then return to starting position.
One minute sit up
-Abdominal Muscular Endurance
Perform each sit up with your knees bent and your hands on your ears. Sit up and touch touch your knees with your elbows. Partner starts clock as you start sit up.
30m Sprint
-Speed
Mark out a 30m distance. When your partner signals you start. Run as fast as you can.
Vertical Jump
-Leg power
Chalk your fingertips and make a mark extending your arm upwards. Then bend your knees and jump as high as you can putting a mark in the wall with the chalk. Then measure the distance between the two marks. (Second mark -First Mark).
Sit and reach
-Flexibility
Use a standard Sit and reach box. Sit down with your legs stretched against the box, bend your back and reach as far as you can.
If you cannot reach your toes= score minus total.
Reach your toes= score 0 (average).
Illinois agility test.
-Agility
