Fitness Tests Flashcards
How many fitness tests are there?
10
What are the fitness tests?
One minute push-up test One minute set up test Illinois agility run Forestry step test 35 meter sprint Multistage fitness test Grip dynamiter Vertical jump test Sit and reach test BMI/BIA/skinfold test
What pre-test procedures do you have to do?
Consent - filling out a concert form
Calibrate equipment - checking equipment is safe to use
Validity - how accurate the test is
Reliability - carrying out the same test to expect the same results
Practicality - how suitable the test is for the situation
How do you do the one minute press up and sit up test?
What does it test?
Equipment used?
Advantages and disadvantages?
Do you sit ups or push ups for one minute with no rest and record the number you do inside the time
It tests muscular strength
Equipment: a stopwatch
Advantages: easy to carry out, no specialist equipment Disadvantages: is not suitable for everyone, can be boring
How do you do the Illinois agility test?
What does it test?
Equipment used?
Advantages and disadvantages?
Set up the course and lay face down, run around the course, recording your speed at the end
Tests agility and speed
Equipment: cones, large space, stopwatch, measuring tape, assistant Advantages: easy to carry out, no specialist equipment
Disadvantages: only one person can participate at a time, is not suitable for everyone
How do you do the Forestry step test?
What does it test?
Equipment used?
Advantages and disadvantages?
Step up and down on the bench for 5 minutes, keeping in time with the metronome. Then record your pulse for one minute and compare to the VO2 Max tables
Tests aerobic endurance
Equipment: VO2 Max tables, stopwatch, metronome, bench Advantages: easy to complete, accurate
Disadvantages: needs a lot of specialist equipment, is not suitable for everyone
How do you do the 35m test?
What does it test?
Equipment used?
Advantages and disadvantages?
Warm up for 10 minutes and then mark out 35m with cones, run the length and record the time
Tests speed
Equipment: cones, large space, stopwatch, measuring tape Advantages: large number of people can do all together, easy to carry out
Disadvantages: only measure speed, not suitable for everyone
How do you do the multi-stage fitness test?
What does it test?
Equipment used?
Advantages and disadvantages?
Measure out 20m and start the CD. You must arrive at the shuttle before the beep of the CD, if you don’t reach the shuttle you are withdrawn from the test
Tests aerobic endurance
Equipment: shuttles, measuring tape, radio, large space, MSFT audiotape
Advantages: to easy to carry out, multiple participants can be tested at one time
Disadvantages: boring and repetitive, participants can get tired and drop out easily
How do you do the grip dynamiter test?
What does it test?
Equipment used?
Advantages and disadvantages?
Use your dominant hand to apply pressure to the dynamiter, repeat three times and record in kg your height value
Tests muscular strength
Equipment: diameter
Advantages: easy to carry out, doesn’t need a lot of equipment Disadvantages: uses specialised equipment, can only test one person at a time