SOC 4 Flashcards
Why is fitness testing important
It provides the peformer a benchmark and can compare against other people / normative data. It helps identify whether the training has been effective PEP
What component of fitness does the 12 minute cooper run/swim measure
It measures cardiovascular fitness
What are the protocols for a 12 minute cooper run
-Use a 200m area , marked in every 10m*
-Run as far as possible in 12 mins
-Record the distance covered in the nearest 10 meters
What fitness test measures cardiovadcular fitness?
12 minute cooper run/swim
What test measures cardiovascular fitness
The harvard step test
What test measures cardiovascular fitness
The harvard step test
What are the protocols for the harvard step test
- Step up onto a standard gym bench once every 2 seconds for 5 minutes using a metronome
- One two three and four minutes after finishing the test you take your pulse
What does the one minute sit up test measure
It measures muscular endurance
How do we peform the one minute sit up test
Lie on the mat
Your partner can hold your feet to the ground
Start each sir up with your back on the floor
Raise yourself to the 90 degree position then back down again
Your partner counts how many sit ups haev been completed
What fitness test can we use to test muscular endurance
The one minute sit up/press up test
What component of fitness does the sit and reach test measure
It measures flexibility
What fitness test measures flexibility
The sit and reach test
Whata are the protocols for the sit and reach test
Remive your shoes
Place feet flat against the sit snd resch box
Keep your legs straight
Hold for 3 seconds
Measure in cm
How do you do the hand grip test
With your strongest hand and squeeze the dynamometer and that meausures strength
What test measures speed
The 30 meter sprint test
