Fitness testing Flashcards
What is the test for muscular endurance and how is it performed? (included equipment, what it measures)
Equipment – mat, stopwatch, someone to hold feet/count
What it measures - (press up) measures in upper body endurance (pecs, biceps & triceps)
How to complete the test -
- Put weight on arms, lower chest just above ground (90° arms)
- Then extended arm to full extension
What it measures (sit up) - measures in abdominals
How to complete the test -
- Feet flat on the floor with the knees up and arms across the chest or at temples but not behind the neck
What is the test for body composition and how is it performed? (included equipment, what it measures)
Equipment – skinfold calipers and chat
What it measures - Measure % body fat
How to complete the test -
- On right hand side measured skinfold on three sides and add together
- Male – chest, thigh, abdomen
- Female – tricep, thigh, hip
- Use chart to work out % body fat
What is the test for muscular strength and how is it performed? (included equipment, what it measures)
Equipment – grip strength dynamometers
What it measures - measures most muscles in arm/hand (measured in KgW)
How to complete the test -
- Go to the group so comfortable
- Screes trigger as hard as possible
- Repeat 3x, allow rest between reps
What is the test for flexibility and how is it performed? (included equipment, what it measures)
Equipment – sit and reach talks, slider/ruler
What it measures - measures flexibility in hamstring, hip-flexors and low back(measured in cm)
How to complete the test -
- Remove your shoes and place your feet against the box with your legs straight
- Warm up before measuring as you could pull a muscle
What is the test for CV endurance and how is it performed? (included equipment, what it measures)
Equipment – stopwatch, ideally 400 meter track
What it measures - how far a performer can run in 12min (measured in ml/kg/min)
How to complete the test -
- Start a stopwatch and start running tell the stopwatch reaches 12min
- Compare your distance covered to the normative data
What is the test for coordination and how is it performed? (included equipment, what it measures)
Equipment – tennis ball, flat wall, stopwatch
What it measures - test hand/eye coordination (measured in completed throws and catches)
How to complete the test -
- Stand 2m away from the wall
- So go on the arm with one hand and catch in the other hand
- Throw back against the wall catching with alternating hands
What is the test for reaction time and how is it performed? (included equipment, what it measures)
Equipment – ruler, partner to assist
What it measures - measured in cm
How to complete the test -
- Performer put out index finger and thumb of dominant hand
- Zero is in level with the thumb
- Partner drops ruler and performance tries to catch the ruler as quickly as possible
- Repeat this 2 more times
What is the test for agility and how is it performed? (included equipment, what it measures)
Equipment – cones, take measure, stopwatch
What it measures - measured in sec
How to complete the test -
- Stop by lying down on your front on the ground
- When you hear the whistle one as fast as possible through the set up
- Calculate how long it took for you to complete the test
What is the test for balance and how is it performed? (included equipment, what it measures)
Equipment – nonslip area, mat (maybe), stopwatch
What it measures - measures your static balance (measured in sec)
How to complete the test -
- Remove footwear and place your hands on your hip
- Lift one leg usually non-dominant and place it up against the inside of the standing knee.
- Raise heel of standing leg and stand on toes for as long as possible
What is the test for speed and how is it performed? (included equipment, what it measures)
Equipment – cones, take measure, stopwatch, area with run-off
What it measures - measured in sec
How to complete the test -
- Get ready at the start line
- When you hear the whistle run the 30 m distance as fast as possible
- Warm up is recommended to avoid pulling a muscle
What is the test for power and how is it performed? (included equipment, what it measures)
Equipment – wall, take measure, chalk
What it measures - measured in cm
How to complete the test -
- Stand with one arm straight and extended
- Record this height from the very tip of your finger
- Jump and make a mark using the chalk
- Measure the difference between the standing height and the height you jumped
- Repeat 3x
Who is power test important for?
Good - basketball player
Bad - Rower
Who is speed test important for?
Good - 100m sprinter
Bad - Horse rider
Who is balance test important for?
Good - gymnast
Bad - middle-distance runner
Who is agility test important for?
Good - Badminton player
Bad - cyclist
