Fitness tests + classes Flashcards
what are the fitness tests
12 minute Cooper run
1 min sit up test
1 min press up test
Hardvard step test
illanois agility test
Sargent jump test
sit and reach test
30m sprint
hand grip dynamometer
Cooper 12 minute run
tests CV fitness and estimates VO2 max
run for 12 minutes then measure distance
harvard step test
tests CV endurance
step on and off a 45s bench every 2 seconds for 5 minutes
one min sit up test
tests muscular endurance
knees bent and hands on ears, sit and touch knees with elbows
Sargent jump
tests power
chalk fingers and touch as high as you can standing
jump and touch wall at highest point and do best of 3
illanois agility
tests agility
how quickly you can change direction of course
30m sprint
tests speed
run as fast as you can and record
one min press up test
tests muscular endurance
must do same type of press up in repeat
sit and reach
tests flexibility
measure how far past toes you can reach
hand grip dynometer
tests muscular strength
strongest hand squeeze as tightly as you can
types of fitness classes
body pump
pilates
yoga
aerobics
spinning
what is pilates
exercises that develop core strength
how do you perform pilates
usually performed with added weight or resistance to develop key areas of fitness
what components of fitness does pilates develop
strength, flexibility and balance
what is pilates best suited to
gymnastics, diving and trampolining
what is body pump
these are moderate, high intensity workouts using barbells as resistance
how do you perform body pump
completing a high volume of weighted reps using different barbell exercises
what components of fitness does body pump develop
strength and muscular endurance
what is body pump best suited to
rowing, cycling and rock climbing
what is aerobics
continuous type of workout which is done as moderate intensity for 30-60 mins
how do you perform aerobics
it can involve step classes, weights or even water
what components of fitness does aerobics develop
cardiovascular and muscular endurance
what is aerobics best suited to
endurance based sports such as marathon running or cycling
what is yoga
exercises that use breathing techniques and meditation to improve health and happiness
how do you perform yoga
slowly performed stretches and balances whilst focussing on breathing
what components of fitness does yoga develop
flexibility, strength and balance
