Pack 6 Flashcards
What are the steps for the test for muscular endurance? (Abdominal curl test)
~Performer lie on back and bends knees to a 90 degree angle with feet flat on the floor, while hands rest on thighs
~Head resting on the back of your partners hands, curls up slowly (using abdominal muscles) sliding hands up to the knees
~Returns slowly to starting position (complete curl takes 3 seconds)
~Repeat curls and records number
What are the steps for the test for flexibility? (Sit and reach test)
~Record the measurements of the distance along the block that the hands reach
~They reach forward and place hands on the block to be measured
~Person sits straight legged, with feet touching the start of the measuring block
What are the steps for the test for power? (Sargent jump test)
~The athlete positions themselves at the end of the sandpit
~The athlete should stand with both arms together and feet up to the edge
~Then they crouch, lean forward, swing their arms for momentum to jump as far horizontally into the pit as possible
~Once they have jumped with two feet landing on the ground a measurement should be taken from the edge of the sandpit to the nearest point of contact with the sand
What are the steps for the test for co-ordination? (Alternat hand wall throw)
~Measure cm from a wall, the performer then stands that distance away
~They then hold the tennis ball in the dominant hand
~The ball is thrown against the wall then throws the ball at the wall again and the ball is then caught by the dominant hand
~They then throw and catch the ball as many times as they can in 30 seconds
What are the steps for the test for balance? (Standing stalk test)
~Standing up, put one on the other while bending at the knee and place hands on hips
~At the same time a stopwatch is started
~The performer balances for as long as possible without falling
~A record is made of the time they remained balanced
~Repeat on the other leg
What are the steps for the test for agility? (Illinois agility run)
~The performer begins by lying face down on the floor at the staring point
~On the whistle, the performer jumps to their feet and makes their way around the course to the finish
~A stopwatch should be used at the same time to record the time
What are the steps for the test for muscular strength? (Hand grip dynameter)
~The performer grips the dynameter with the dominant hand
~The arm hangs by the side with the dynameter in line with the forearm
~A maximum grip strength is applied without any straining of the arm
~Repeat this and add both results together and divided by two
