Fitness Tests Flashcards
What are the main Fitness Tests called?
Bleep test 30 meters sprint test Cooper run Sit and Reach Press ups/Sit pups in a min Illinois agility test
What is the bleep test more formally known as?
Multistage fitness test
What is needed to construct the Bleep test?
Tape measure (to measure 20 meter)
Cones to mark
Bleep test audio tape
What is needed to construct the 30 meter sprint test
Tape measure (to measure 30 meters apart)
Cones
Stop watch
What is need to construct the Copper run?
Tape measure (to measure a 200 meter box) Timer
How do you construct the sit and reach test?
Sit and reach box
How do you construct the Press up/ Sit ups in a min
A timer (1 minute)
What is needed to construct the Illinois agility run
Taper measure (10 by 5 meters box)
Timer
The cone layout
How do you do the Bleep test?
Start at one set of cones and play the audio track. The aim is to get to the other side before the next bleep is sounded. As the track progresses you, the runner, has to run faster because the bleep will be getting closer together. If you don’t reach the other side before the beeps twice you are stoped. As you are stopped remember the stage and level you got to and that is your score.
How do you complete the 30 meter sprint test?
You start at 1 cone and jog the first 10 meters. As you reach the 10 meter mark the timer begins then you have to sprint the rest of the 20 meter. The time it takes you to sprint the 20 meter is you time for this test.
How do you carry out the Cooper run?
You measure a 50 by 50 meter square and start at one corner. Set a timer for 12 minutes and it is how many laps you can do before the time runs out.
How do you complete the the Sit and Reach test?
Sit down on the floor with your feet flat against the wood of the Sit and reach box. Keeping your legs straight reach out as far as you can and push the slide on top as far away from you as you can. The number displayed on top is your score. Make sure you never flick the slide on top and/or bend your legs.
How do you carry out Press ups/Sit ups in a minute?
Simply see how many Press ups/Sit ups you can do in a minute. However many you can do is your score.
How do you carry out the Illinois Agility Test?
Start in a press up position and when you are ready start the timer. Quickly get up and sprint to the first cone which is 10 meters away. Quickly turn around and run to the middle cone on the same side you started at. Run around that cone and the slalom up and down the 4 placed in the middle. Once completed turn around and run up to the cone in the top left corner the opposite side to where you started. Run around it and finally sprint straight down to the other cone and stop the timer. The time you completed it in is your score.
