Fitness testing Flashcards
to learnign about fitness tests. The components, the equipment, the units and the procedures
The grip strength dynamometer is usef to measure which component of fitness?
strength - static strength
What equipment is required for the grip strength dynamometer test
Just the Grip strength dynamometer
Which units is grip strength measured in?
Kilograms
Which 3 aspects of fitness testing should you know ready for a potential question?
- Which component is the test measuring? 2. Which equipment and procedures are needed? 3. What unit is the test measured in?
Which fitness test is useful for measuring reaction time?
Ruler drop test
What equipment is required for the rule drop test?
A ruler
What are the procedures for the ruler drop test.
The tester holds the ruler and the participant places their fingers at the top at the zero centimetre line. The test drops the ruler and the participant has to catch the ruler in their fingers as quickly as possible.
Which units are used to measure the ruler drop test?
Centimetres
Which fitness test is useful for measuring speed?
30 metre sprint test (acceleration test)
Which units are used to measure the 30 metre sprint test (acceleration test)?
seconds
What equipment is require for the 30 metre sprint / acceleration test?
Cones, tape measure, stopwatch
Which fitness test is useful for measuring agility?
Illinois agility run
What equipment is require for the Illinois agility run?
Cones, stopwatch, 10m x 5m space
Which units is the Illinois agility run measured in?
Seconds
What are the procedures for the illinois agility run?
Lie on your front. At the signal, stand up and sprint around the cones in the correct order to finish the test.
Which fitness test is useful for measuring power (explosive strength)?
Standing jump test
What equipment is needed for standing jump tests?
A tape measure or a purpose designed wall measurement.
Which units are used for standing jump tests?
centimetres
What are the procedures for standing jump tests?
Two footed start position. The participant then jumps as far / high as possible and the distance is measured. In the standing high/sergeant jump the particpant reaches up the wall fo rthe first measurement and then jumps to move the measuring device or marks the wall at the hgihest point possible. The distance between the two is then measured.
Which fitness test is useful for measuring flexibility?
Sit and reach test (lower back and hamstring muscles)
What equipment is require for the sit and reach test?
Purpose built sit and reach box or a bench and metre ruler
What are the procedures for the sit and reach test?
Sit on the floor with your feet flat against the box / bench. Slowly reach forward and extend your arms and finger down the measuring tape or ruler. You must be able to hold the position for 3 seconds.
Which fitness test is useful for measuring cardiovascular endurance?
Multi stage fitness test (bleep test) or 12 minute cooper run or Harvard step test
Which units is the multi stage fitness (bleep) test measured in?
Levels
What equipment is require for the multi stage fitness test (bleep test)
Cones, CD or sound recording of the bleep test, Loudspeaker system.
What are the procedures for the multi stage fitness test?
There are 23 levels. You need to run between two sets of cones (lines) exactly 20m apart. You have to arrive before the beep sounds and the intervals become shorter every minute.
Which units is the 12 minute Cooper run measured in?
Metres - usually the number of laps x the distance of the lap.
What equipment is require for the 12 minute Cooper run
A known distante lap (running track etc). A stopwatch.
What are the procedures for the 12 minute Cooper run
Participants have 12 minute to run as far as they can in 12 mintues.
Which test is useful for testing balance?
Stork stand test
Which are the units of measurement for the stork stand test?
seconds
What are the procedures of the stork stand test?
Particpants lift one foot off the ground and hold it against the knee of the other leg. The have to hold the position as long as possible. It ends when they move either foot from its position.
Which test can be used to measure co-ordination?
Alternate hand throw test.
Which units are used to measure the alternate hand throw test?
Successful catches
Which equipment is needed for the alternate hand throw test?
stopwatch, wall, ball, tape measure.
What are the procedures of the alternate hand throw test?
The particpant stands 2 metres away from the wall and using a one handed underarm throwing action throws the ball against the wall and attempts to catch it with the opposite hand. They then thorw it with that hand and catch it with the first. The cycle repeats as many times as possible.
