FITNESS TESTING Flashcards
WHAT ARE FITNESS TESTING
-FITNESS TESTINGS ARE DESIGNED TO MEASURE SPECIFIC COMONENTS OF FITNESS
-YOU CAN USE THEM TO MEASURE YOUR LEVEL OF FITNESS BEFORE STARTING A TRAINING PROGRAMME
-DATA WILL SHOW YOUR STRENGTH AND WEAKNESSES SO YOY CAN PLAN A PERSONAL EXERCISE PROGRAMME THAT FOCUSES ON WHAT NEEDS TO BE IMRPOVED
WHAT IS THE (HARVARD STEP TEST- CARDIOVASCULAR FITNESS) ABOUT
EQUIPMENT NEEDED: STOPWATCH AND 45CM OIN HIGH TEP
1) DO 30 STEP-UPS A MINUTE (FOR 5MIN)
2) TAKE THE FIRST PULSE READING AFTER ONE MINUTE OF FINISHING YOUR TEST
3) THE SECOND ONE TWO MINUTES AFTER
4) AND THE THIRD ONE THREE MINUTES AFTER
WHAT IS THE (ILLINOIS AGILITY RUN TEST- AGILITY) ABOUT
EQUIPMENT NEEDED: STOPWATCH, CONES AND A TAPE MEASURE
1) SET OUT THE COURSE WITH CONES
2) START LYING FACE DOWN AT THE START CONE
3) RUN THE COURSE AS FAST AS YOU CAN
4) THE FEWER SECONDS YOU NEED TO COMPLETE IT THE MORE AGILE YOU ARE
WHAT IS THE (COPPER 12MINUTE RUN AND SWIM TEST- CARDIOVASCULAR FITNESS) ABOUT
EQUIPMENT NEEDED: STOPWATCH AND 400 m TRACK
1) RUN ROUND THE TRACK AS MANY TIMES AS YOU CAN IN 12MIN
2) THE DISTANCE YOU RUN IS RECORDED IN METRES
3 THE FURTHER YOU CAN RUN, THE FITTER YOU ARE
WHAT IS THE (ONE MINUTE SIT-UP AND ONE-MINUTE PRESS-UP TEST- MUSCULAR ENDURANCE) ABOUT
EQUIPMENT NEEDED: STOPWATCH
1) YOU JUST DO AS MANY SIT-UPS OR PRESS-U^S AS YOU CAN IN A MINUTE
2) YOUR RESULT IS A NUMBER OF SIT/PRESS-UPS PER MINUTE
3) THE HIGHER THE NUMBER THE BETTER YOUR ENDURANE
WHAT IS THE (30m SPRINT TEST- SPEED) ABOUT
EQUUPMENT NEEDED: STOPWATCH, TAPE MEASURE AND CONES TO MARK THE DISTANCE
1) RUN THE 30m AS FAST AS YOU CAN AND RECORD YOUR TIME IN SECONDS
2) THE FEWER SECONDS THE QUICKER YOU ARE
(THE TEST CAN BE DONE WITH DIFFERENT DISTANCES, BUT USUALLY 30m)
WHAT IS THE (GRIP DYNAMOMETER TEST- STRENGTH) ABOUT
EQUIPMENT NEEDED: A DYNAMOMETER
1) GRIP AS HARD AS YOU CAN FOR ABOUT FIVE SECONDS AND RECORD YOUR READING IN KG
2) USUALLY DONE THREE TIMES TO KEEP THE BEST SCORE
WHAT IS THE (SIT AND REACH TEST- FLEXIBILITY) ABOUT
EQUIPMENT NEEDED: A RULER OR TAPE MEASURE AND A BOX
1) SIT ON THE FLOOR WITH YOUR LEGS STRAIGHT OUT IT FRONT OF YOU AND A BOX FLAT AGAINST YOUR FEET
2) YOU THEN REACH AS FAR FORWARD AS YOU CAN
3) AN ASSISTANT MEASURES THE DISTANCE REACHED IN CENTIMETRES
4) THE FURTHER YOU CAN REACH, THE MORE FLEXIBLE YOUR BACK AND HAMSTRING ARE
WHAT IS THE (VERTICAL JUMP TEST - POWER) ABOUT
EQUIPMENT NEEDED: CHALK, TAPE MEASURE AND A WALL
1) PUT CHALK ON YOUR FINGERTIPS AND STAND SIDE-ON TO A WALL
2) RAISE THE ARM THAT IS NEAREST THE WLL AND MARK THE HIGHEST POINT YOU CAN REACH
3) STILL STANDING SIDE-ON TO THE WALL, JUMP AND MARK THE WALL
4) MEASURE THE DISTANCE BETWEEN THE MARKS IN CENTIMETRES
5) THE LARGER THE DISTANCE THE MORE POWERFUL YOUR LEG MUSCLES ARE
