fitness testing

Question 1

method of grip dynamometer

Answer 1

Adjust hand, keep arm parallel to body, and squeeze for 5 seconds

Question 2

method of sit and reach

Answer 2

Shoes off (for best result), legs flat on floor, feet together against box, stretch with both arms and try to get the highest number you possibly can, hold for 3 seconds

Question 3

method of multistage fitness test

bleep test

Answer 3

Warm up, the length of the running distance must be 20m apart, start you run on the triple beat, run as soon as the bleep is called,2 warnings (if you don’t reach the line before the bleep or if you run before the bleep)

Question 4

method of 1 minute press up test

Answer 4

Find an area suitable to start (flat, stable, hard surface or a mat) there is 2 types of push ups to do the knee push-ups and the classic push-up.

Question 5

method of forestry step test

Answer 5

Warm up, face forward and step up and back down from the bench in time to the beat (metronome) do this for 5 minutes (take pulse 15 seconds)

Question 6

method of 35 metre sprint test

Answer 6

running track, helpful if dry, 3 people at a time can go for this test and you must sprint at your hardest 35m down the track aiming to get the best possible time. (can only be performed twice a day).

Question 7

method of illinois agility test

Answer 7

Lie face down in line with the track at the start, with elbows flexed and hands flat either side of you chest, when commanded jump up and complete the course without hitting any cones. 2 trials and use the best result.

Question 8

method of vertical jump

Answer 8

Warm up, dominant side flat against the board with feet together stretch arm up and you can only have a small dip in your knees and arm and jump to the best of your ability.

Question 9

what are the advantages and the disadvantages of forestry step test?

Answer 9

It is easy and needs minimal equipment.

Needs assistant, boring and need the tape

Question 10

what are the advantages and the disadvantages of the 35 metre sprint test?

Answer 10

Easy and needs minimal equipment

Needs assistant and can be effected by the weather conditions

Question 11

what are the advantages and the disadvantages of the Illinois agility test?

Answer 11

Minimal equipment, no specialist equipment needed

Does not distinguish left and right turning

Question 12

what are the advantages of the vertical jump

Answer 12

Minimal equipment

Better technique wins