Lesson 3: Fitness Test

Question 1

12 minute cooper test

Answer 1

You have to run as far as possible in 12 minutes
The component of fitness the test focuses on.
The distance achieved.
The rating achieved (using the table at the bottom of this instruction sheet).
This test focuses on cardiovascular fitness.

Question 2

Illinois fitness test

Answer 2

This test is 10 meters long and in total you will run 60 metres

Question 3

Vertical jump test

Answer 3

Put chalk on standing in a vertical position raise your arm and touch as high as you can then jump as high as possible

Question 4

One minute press up test

Answer 4

Lie on the ground with your hands by your shoulders and straighten your arms. This is the starting position. Bend your arms so your elbows are at 90 degrees, making sure your body remains straight and does not
touch the floor.
Straighten your arms again to the start position.
Complete as many press-ups as you can in 1 minute, with your partner counting.

Question 5

Hand grip test

Answer 5

The component of fitness the test focuses on.
The distance achieved.
The rating achieved (using the table at the bottom of this instruction sheet).
This test focuses on cardiovascular fitness.

Question 6

Sit and reach test

Answer 6

Remove your shoes.
Place feet flat against the bench or sit and reach box and straighten your legs fully .
Keep legs straight throughout.
Reach forward as far as possible. Hold for 3 seconds.
Measure in cm how far you reach