Fitness Tests

Question 1

CV fitness

Answer 1

12 min cooper run
12 min cooper swim
Harvard stem test - step up and down onto bench, continue for 5 mins, when finished take ur heart rate for 30 secs every 3mins and add the heart rates up, calculate - 100 x 300 divided by some of the three heart rates. Compare to ratings chart

Question 2

Strength

Answer 2

Grip dyamometer test - adjust the grip to for ur hand
Keep ur arm beside and at a right angle to body
Squeeze ur hand as hard as u can and compare result to rating chart

Question 3

Flexibility

Answer 3

Sit and reach test - take shoes of, sit with legs straight and feet against box, stretch and reach as far as possible and compare results to ratings chart

Question 4

Agility

Answer 4

Illinois agility test

Question 5

Speed

Answer 5

30m sprint

Question 6

Power

Answer 6

Vertical jump test - stand side onto a wall with feet flat on floor
Mark hugest point where the tips of ur fingers can reach. Jump as high as u can holding chalk. Mark wall. Measure difference between the first chalk mark and second chalk mark

Question 7

Muscular endurance

Answer 7

One min press up test
One min sit up test