Component 1: Soc 4 Flashcards
What are the 13 fitness tests?
The 12 minute Cooper Run
The Harvard Step test
1 minute Press Ups
1 minute Sit Ups
30 metre sprint
The Sit and Reach test
The Hand Grip test
The Vertical Jump
The Illinois Agility Test
The Standing Stork
The Ruler Drop
The Ball Toss
The Skinfold Calipers
What component of fitness does the 12 Minute Cooper test and what is its protocal?
It tests Cardiovascular Fitness and the protocal is to run for 12 minutes preferably around a 200 or 400 metre track. Your score is the total amount of metres you ran.
What component of fitness does the Harvard Step Test test and what is the protocal?
It tests Cardiovascular Fitness and the protocal is to step up and down, left foot right foot, on a bench for 5 minutes. Check your pulse for 6 seconds each minute for 3 then times each by 10. Your score is the time of exercise in seconds times 100, divided by the total pulse count times 2.
What component of fitness do 1 minute push ups test and what is the protocal?
It tests Muscular Endurance and the protocal is to push up and down against the floor with hands straight and shoulder width apart, back and legs straight and together for a minute. Your score is how many you can do.
What component of fitness does 1 minute sit ups test and what is the protocal?
It tests Muscular Endurance and the protocal is to lie on a mat with bent knees, feet in place on the floor, raising yourself 90 degrees up then back. Your score is how many you can do in a minute.
What component of fitness does 30 metre sprint test and what is the protocal?
It tests speed and the protocal is to run as fast as possible down a 30 metre track/distance and time it with a partner. Your score is your time in seconds.
What componenet of fitness does Sit and Reach test and what is the protocal?
It tests Flexibility and the protocal is to take shoes off, place feet flat against the sit and reach box, legs straight out, reach forward, hold for 3 seconds. Your score is how far you reach in cm on the box.
What component of fitness does Vertical jump test and what is the protocal?
It tests power and the protocal is to put chalk on your fingers, and raise your arm as high as you can whilst standing and putting your fingers against the wall, then jump as high as you can and do the same thing. Your score is the distance between the two marks in cm.
What component of fitness does Hand Grip test and what is the protocal?
It tests muscular strength and the protocal is to squeeze the grippers with your strongest hand for 3 seconds. Your score is the read on the dynamometer.
What component of fitness does the Illinois Agility Test test and what is the protocal?
It tests Agility and the protocal is to start on your chest by the first set of cones, sprint 10 metres and back, weave in and out of cones in and out of cones and do a 10 metre sprint and back. Your score is your time in seconds.
What component of fitness does Standing Stork test and what is the protocal?
It tests balance and the protocal is to stand on your stronger leg with hands on hips for as long as possible. Your score is your time without falling in seconds.
What componentof fitness does Ruler Drop test and what is the protocal?
It tests reaction time and the protocal is to drop a ruler between your stronger hand with the 0cm end facing the bottom. Your score is the measurement in cm in line with your index finger.
What component of fitness does the Ball Toss test and what is the protocal?
It tests Co-ordination and the protocal is to throw a ball underarm against a wall and catch with the other hand, then throw with than one but then catching with the initial one. Your score is the amount of successful catches in 30 seconds.
What component of fitness does the Skinfold Calipers test and what is the protocal?
It tests Body Composition and the protocal is to pinch the waist arms and back using calipers. Your score is the measurement on the caliper, lower measurement is a higher score.
