L2 : Fitness Tests

Question 1

Sergeant Jump Test

Answer 1

The vertical jump test focuses on power in the legs. The test is done by jumping upwards while your fingers are chalked and leaving a mark as high on the wall as possible. Then you repeat this and calculate the difference between the 2 scores to calculate the overall score

Question 2

One Minute Sit-up test

Answer 2

The one minute sit up test tests your muscular endurance in the abdominals. You perform each sit up with your knees bent and hands on your ears. Then complete the sit ups and do as many as possible in the minute given

Question 3

Cooper 12 Minute Run

Answer 3

The cooper run tests your aerobic endurance. The protocol is that you have to run a set course for 12 minutes. The people who start walking are showing they don’t know how to “pace themselves.” The average score for a 15/16 year old boy is 2.3 km

Question 4

Hand grip test

Answer 4

The hand grip strength test tests the strength in your hand. The protocol is where you squeeze a handgrip dynamometer. The scale on the grip will give you your final measurement. An average score for a male is 40-45 however for a female it is 25-30

Question 5

Sit and reach test

Answer 5

The sit and reach tests flexibility of the muscles in the back of your legs. The protocol involves sitting with your feet against a bench with your legs straight. You then proceed to reach forwards and a partner measures how far in front of your toes you can reach with your fingers

Question 6

30m sprint test

Answer 6

The 30m sprint test tests your speed. The protocol is simply running 30 meters as fast as you possibly can. The average score for men is 4.3s-4.4s however for women it is 4.7-4.8