fitness testing Flashcards
what is the test for cardiovascular endurance
12 minute cooper run
-run continuously for 12 minutes
-compare distance covered withestablished norms
what is the test for muscular endurance
multi stage abdominal conditioning test
-mat, stopwatch, partner
complete as many full situps as you can in 30 seconds
what is the test for flexibility
sit and reach test
-sit and reach box
-legs fully extended and feet flat against the box
-slide both hands forward until you can reach no further
-measurements taken from the tips of the finger
what is the test for strength
1 rep max test
-select and exercise
-do a rep, gradually increasing weight until you reach the weight you can only do one full rep of
what is the test for speed
30 m springt test
-sprint 30 m on a flat surface as fast as you can
what is the test for power
sergeant vertical jumpt
-strech your arms as far as you can above your head and mark it on the wall
-jump and reach as high as you can, mark that on the wall
-measure the distance between the two marks
what is the test for agility
illinois agility test
-set up cone course
-lie face down with chin on the floor
-on go run as quickly as you can through the course, timing with a stopwatch
what is the test for balance
stork stand test
-stand on one foot, eyes closed
-time until the person doing the test loses balance
what is the test for coordination
anderson wall toss
-stand two metres from a flat wall
-throw ball underarm with one hand and catch with the other
-partner times you for 30 seconds and record the number of cathces
what is the test for reaction time
ruler drop test
-partner holds ruler in vertical position
-thumb and fingers placed at 0cm mark
-when ruler is dropped catch as fast as possble
-mark distance above the thumb
