Fitness Tests Flashcards
What component of fitness does the 1 minute sit up test measure?
Muscular endurance in the abdominal area
What is the units of measurement of the 1 minute sit-up test
reps/minute
What is the summary of the method for the 1 minute sit up test?
- perform the warm up
- lie on the mat with knees bent and feet flat
- fold arms over body
- get an assistant to time 1 minute
- complete full sit-ups in that time
What is a full sit up classed as?
A full sit up is when you sit up at 90 degrees and then go back down to the floor
What are the advantages of the 1 minute sit up test?
- quick and easy to carry out
- No specialised equipment needed
What are the disadvantages of the 1 minute sit up test?
- not suitable for everyone (e.g. with back injuries?
- human error counting sit ups
What component of fitness is measured in the 1 minute press up test?
Muscular endurance in the upper body
What is the unit of measurement in the 1 minute press up test?
reps/minute
What is the method of the 1 minute press up test?
- perform warm up
- get in to the full press up position
- fully extend arms
- assistant should time 1 minute
- in the time complete full press ups
What are the advantages of the 1 minute press up tests?
- quick and easy to carry out
- no specialised equipment
What are the disadvantages of 1 minute press up tests?
- human error in counting the press ups
What component of fitness does the forestry step test measure?
Aerobic Endurance
What is the unit of measurement in the forestry step test?
ml/kg/min
What is the method of the forestry step test?
- perform a warm up
- stand facing the bench
- stop watch is started when first step is taken on the bench
- step one foot on to the bench and then the other keeping in time with the metronome
- do this for 5mins
- stop, them you have 15 seconds to locate your pulse
- after 15 seconds, measure your heart rate for the next 15 seconds
- find your results using the table
What are the advantages of the forestry step test?
- simple and easy to carry out
- large number of participants can be measured at once
What are the disadvantages of the forestry step test?
- boring and repetitive
- need specialised equipment (metronome)
What component of fitness does the 35m sprint test measure?
Speed
What is the unit of measurement for the 35m sprint test?
seconds
What is the method of the 35m sprint test?
- perform a short warm up
- line up on start line
- get 3 assistants to record time
- sprint 35m as fast as you can
- once you cross the 35m line the time is stopped
- take average result from 3 timers
- only perform test 2 or 3 times a day
- keep best score
What are the advantages of 35m sprint test
- simple and easy to carry out
- large number of participants can at a time
What are the disadvantages of 35m sprint test?
- need assistants to time
- not suitable for older athletes
What component of fitness does the illinois agility run?
Agility and speed
What are the unit of measurement of the illinois agility run?
seconds
What is the method of the illinois agility run?
- perform a short warm up
- lie down by start, elbow bent, hands placed by side of chest
- on go jump and run around course as quickly as possible
- time stops when passed finish line
- complete twice- keeps best score
What are the advantages of the illinois agility run?
- simple and easy to carry out
- no specialised equipment needed
What are the disadvantages of illinois agility run?
- risk of slipping
- need assistant to help time
What component of fitness does the vertical jump measure
Power
What is the units of measurement of the vertical jump test?
kgm/s
What are the advantages of the vertical jump test?
- simple and easy to carry out
- no specialised equipment required
What are the disadvantages of the vertical jump test?
- need an assistant to help measure
- technique may impact score
What is the method of the vertical jump test?
- perform a warm up
- stand with dominant side against board
- jump as high as possible
- touch the board
- ask an assistant to record distance
- 3 attempts
- best score
What component of fitness does the sit and reach test measure?
Flexibility
What unit of measurement does the sit and reach test measure?
centimetres
What is the method of the sit and reach test?
- perform warm up
- remove shoes
- heels flat against the box with legs flat on floor
- place one arm on top of each other
- reach forward
- 3 times, take best score
What are the advantages of the sit and reach test?
- quick and easy to carry out
- cheap
What are the disadvantages of the sit and reach test?
- variations in individuals arm and leg length
- only tests flexibility in legs and lower back
What component of fitness does the hand grip dynamometer test?
Muscular strength
What is the units of measurement for the hand grip dynamometer?
kgw
What is the method of the hand grip dynamometer?
- adjust hand grip so it is comfortable
- stand with arms by the side of the body
- hold dynamometer parallel to the side of the body, dial facing outwards
- squeeze as hard as possible
- perform 3 times keep highest score
What are the advantages of the hand grip dynamometer?
- easy to carry out
- can be done everyday
- does not need a lot of equipment
What are the disadvantages of the hand grip dynamometer?
- needs specialised equipment
- can only test one person at time
What component of fitness does the multi- stage fitness test measure?
Aerobic Endurance
What it the units of measurement of the multi-stage fitness test?
ml/kg/min
What is the method of the multi- stage fitness test?
- perform a warm up
- measure two cones 20 metres apart
- line up and after triple beep run to other line
- you must reach line before bleep
- after bleep run to next cone
- as bleeps get closer pace should gradually increase
- run until physically exhausted or when you have missed line 3 times
What are the advantages of the multi-stage fitness test?
- easily carried out
- lots of participants can take part at one time
What are the disadvantages of the multi-stage fitness test?
- can be boring/ repetitive
- participants may drop out sooner than they re supposed to
What component of fitness does the body mass index?
Body composition
What units of measurement does the BMI test use?
kg/m2
What must you do before every fitness test?
- calibration of equipment
- warm up
- informed consent
