Soc 4

Question 1

Why is fitness testing important?

Answer 1

It gives us a benchmark and see where you are at, you can compare with other people/the nation, helps us identify if the training (PEP) has been effective/successful

Question 2

What component of fitness does the 12 minute cooper run/swim messure?

Answer 2

It measures your cardiovascular fitness

Question 3

What are the protocalls for the 12 minute cooper run?

Answer 3

1. Use a 200m area
2. Run as far as possible for 12 minutes
3. Record the distance covered within that time

Question 4

What fitness test measures cardiovascular fitness

Answer 4

12 minute cooper run/swim

Question 5

What test measures cardiovascular fitness?

Answer 5

The Harvard step test

Question 6

What are the protocalls for the harvard step test?

Answer 6

1. Step up on to a standard gym bench once every 2 seconds for 5 minutes
2. 1 minute after finishing the test, take your pulse (6 seconds x10) = Pulse 1
3. 2 minute after finishing the test, take your pulse (6 seconds x10) = Pulse 2
4. 3 minute after finishing the test, take your pulse (6 seconds x10) = Pulse 3

Question 7

What does the one minute sit up test measure

Answer 7

It measures muscular endurance

Question 8

How do you perform the one minute sit up test

Answer 8

1. Lie on a mat with your knees bent, feet flat on the floor and arms folded across your chest or behind your head.
2. Your partner can hold your feet to the ground.
3. Start each sit-up with your back on the floor.
4. Raise yourself to the 90° position and then return to the floor.
5. Your partner counts how many sit ups have been completed in 1 minute

Question 9

What component of fitness does the Sit and reach test measure?

Answer 9

Flexibility

Question 10

What fitness test measures flexibility?

Answer 10

The sit and reach test

Question 11

What are the protocalls for the sit and reach test

Answer 11

1. Remove your shoes
2. Place feet flat against the bench or sit and reach box and straighten your legs fully.
3. Keep legs straight throughout.
4. Hold for 3 seconds
5. Measure in cm

Question 12

How you perform the handgrip strength test?

Answer 12

1. With your strongest hand, squeeze the grips together to measure your strength.
   2.

Question 13

What test measures speed?

Answer 13

The 30m sprint test

Question 14

What are the protocalls of the 30m sprint test

Answer 14

1. Mark out 30m
2. From a standing start, sprint from the start line to the finish line.
3. Your partner should record your time in seconds

Question 15

What does The vertical jump test measure

Answer 15

Power

Question 16

What are the protocalls for the vertical jump test

Answer 16

1. Put chalk on your fingers and from a standing position raise your arm and touch as high up the wall as your can
2. Now bend your knees and jump as high as possibly touching the wall at the highest point.
3. Measure the distance between the marks on the wall - this is your score

Question 17

What does the illinois test measure

Answer 17

Agility

Question 18

What are the protocalls for the illinois test

Answer 18

1. This test is 10m long and in total you will run 60m
2. You start laying down on your front. You then sprint and weave in and out of the cones.
3. Use the diagram below