Soc 4 Flashcards
Why is fitness testing important?
It identifies base-line fitness and it helps show areas of weakness.
What component of fitness does the 12 minute cooper run help?
Cardiovascular Fitness
Can you identify a test that focuses on cardiovascular fitness?
The 12 min cooper run/swim.
What are the protocals for the 12 min cooper run?
Use a 200 m area, marked every 10 m.*
Run as far as possible in 12 minutes.
Record the distance covered to the nearest 10 metres.
What component of fitness does the Harvard Step Test measure?
Cardiovascular Fitness
Can you identify a test that focuses on cardiovascular fitness using a bench?
Harvard Step Test
What are the protocals for the Harvard Step Test?
Step up on to a standard gym bench once every 2 seconds for 5 minutes (150
steps in total), using a metronome.
Have someone help you keep to the required pace, telling you to either speed up or slow down.
One minute after finishing the test, take your pulse (6 seconds × 10) = PULSE 1.
Two minutes after finishing the test, take your pulse (6 seconds × 10) = PULSE 2.
Three minutes after finishing the test, take your pulse (6 seconds × 10) = PULSE
Use the calculator below to determine your level of fitness.
What component of fitness does the one minute sit-up test measure?
Muscular Endurance
Can you identify a test that focuses on Muscular Endurance?
One minute sit-up test/push-up test
What are the protocals for the one minute sit-up test?
Lie on a mat with your knees bent, feet flat on the floor and arms folded across your chest or behind your head.
Your partner can hold your feet to the ground.
Start each sit-up with your back on the floor.
Raise yourself to the 90-degree position and then return to the floor.
Your partner counts how many sit-ups have been completed in 1 minute.
What are the protocals for the press-up test?
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.
What component of fitness does the sit and reach test measure?
Flexability
What are the protocals for the sit and reach test?
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 reached.
Can you identify a test that focuses on flexability?
The Sit and Reach Test
Can you identify a test that focuses on Muscular Strength?
Hand-Grip Test
