Fitness Tests Flashcards
What does PARQ stand for
Physical
Activity
Readiness
Questionnaire
Why do we use a PARQ
To identify any potential health problems that mean physical exercise would not be recommended
What is the fitness test for cardiovascular fitness
12 minute Cooper run / swim
Hardvard step test
What is the fitness test for strength
Grip dynamometer
What is the fitness test for flexibility
Sit and reach test
What is the fitness test for agility
Illinois agility run
What is the fitness test for speed
30 meter sprint
Fitness test for power
Vertical jump
Fitness test for muscular endurance
One minute press up test
One minute sit up test
Name the test that would be most suitable in the following situation
A large group of people with access to a field who wants to test their cardiovascular fitness
Cooper run 12 minute
Cooped 12 minute run/swim
Protocol
Run or swim for 12 minutes
Calculate the distance
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Hardvard step test
Protocol
Step up and down on bench Continue for 5 minutes Take heart rate at 1min, 2mins, 3mins 100 x 300 (seconds) divided by sun of 3 HR Compare results to rating chart
Grip dynamometer
Protocol
Keep arm besides you at right angle to body
Squeeze as hard as you can for 3 seconds
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Sit and reach
Protocol
Use sit and reach box Legs straight feet flat against box Hands on top of each other and stretch as far as possible Record distance reached Compare results to rating chart
Example of who would use grip dynamometer test
Rock climber
Example of who would use sit and reach test
Gymnasts
Hurdlers
Examples of who would use Illinois agility run
Basketball players
Rugby players
Badminton players
Illinois agility run
Protocol
Setup course Lie face down on the floor by the first cone On go run as fast as possible Record time Compare to rating chart
Examples of who would use the 30m sprint test
100m sprinters
Rugby players
30m sprint
Protocol
Measure 30m in straight line
On go run as fast as you can
Record time
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Examples of who would use the vertical jump test
Sprinters
Rugby players
Examples of who would use the one minute sit-up or press-up test
Rower
Vertical jump
Protocol
Feet flat on floor side on to the wall
Mark highest point with tips of fingers
Jump as high as you can and touch the wall with the arm closest to it
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One minute sit up protocol
Time for a minute
Sit up and count as many as you can do in a minute
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One minute Press up protocol
Time one minute
Count how many press ups you can do in a minute
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