fitness testing

Question 1

what are the fitness tests ?
try and remember as many as possible
(there are 14)

Answer 1

multi stage fitness test 12 min cooper run
standing stork test vertical jump test
ruler drop standing broad jump
sit and reach test 30m sprint
ball and wall thow test illinois agility test
press up test sit up test
dynanometre test one repitition maximum test

Question 2

what is the multistage fitness test and what component does it test?

Answer 2

run a 20m shuttle as many times as posssible
the beeps get progressively faster so athlete must run faster
when they cant go on any longer they stop (they have reached their optimum level)
must be over the line before the beep

cardiovascular endurance

Question 3

what is the cooper run and what does it test?

Answer 3

run/walk as fast as possibel in 12 mins
measure the maximum distance covered
compare to national average

cardiovascular endurance

Question 4

what is the press up test and what does it test?

Answer 4

athlete is in press up position with their hands shoulder width apart on a mat
make push up action continuously without rest
complete as many push ups as possible in 1 minute
record and compare to the national average

muscular endurance

Question 5

what is the sit up test and what does it test?

Answer 5

measure the amount of sit ups the individual can perform by keeping to the bleep
when they can not complete them anymore in time with the bleep they stop
(it tests the abdominal muscle groups)
compare to national average

muscular endurance

Question 6

what is the 30m sprint and what is it testing?

Answer 6

sprint should be from a flyiing start of about 30m
time begins from last 30m stretch
record and compare with national averages

speed

Question 7

what is the dynanometre (grip strength) test and what is it testing?

Answer 7

stand holding the dynanometre parallel to the side of the body with the dial facing away
squeeze the handle as hard as possible without moving your arm
record and compare with national averages

strength

Question 8

what is the one repitition maximum test and what is it testing?

Answer 8

warm up with 10 reps of light weight followed by 1 min rest then repeat 2-5 reps with slightly heavier weights
following a 2 minute rest the test is performed by doing the 1RM with correct benchpress technique
if succesfull increase by 10% if not decrease by 5% makking sure to leave 2 mins before rest
the maximum weight should be lifted within 5 reps

strength