SOC 4 Flashcards
Why is fitness testing important?
It can identify your baseline fitness levels, areas of strengths or weaknesses.
What component of fitness does the cooper run measure?
Cardiovascular Fitness
What fitness test measures cardiovascular fitness?
The 12 minute cooper run/swim
What are the protocols of the 12 minute cooper run?
1 Use a 200 m area, marked every 10 m.
2 Run as far as possible in 12 minutes.
3 Record the distance covered to the nearest 10 metres.
What component of fitness does the Harvard step test measure?
Cardiovascular Fitness
Name a fitness test that measures our cardiovascular fitness?
The Harvard Step Test
What are the harvard step test protocols?
1 Step up on to a standard gym bench once every 2 seconds for 5 minutes (150 steps in total), using a
metronome.
2 Have someone help you keep to the required pace, telling you to either speed up or slow down.
3 One minute after finishing the test, take your pulse (6 seconds × 10) = PULSE 1.
4 Two minutes after finishing the test, take your pulse (6 seconds × 10) = PULSE 2.
5 Three minutes after finishing the test, take your pulse (6 seconds × 10) = PULSE 3.
6 Use the calculator below to determine your level of fitness.
What component of fitness does the One minute sit-up/press up test measure?
Muscular Endurance
What fitness test can you use to identify muscular endurance?
The One minute sit up test/press up
What are the protocols of the One minute sit up/press up test?
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-degree position and then return to the floor.
5 Your partner counts how many sit-ups have been completed in 1 minute.
What does the Sit and Reach test measure?
Flexibility
What fitness test covers flexibillity?
The Sit and Reach Test
What are the protocols of the Sit and Reach Test?
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 Reach forward as far as possible.
5 Hold for 3 seconds.
6 Measure in cm how far you reached.
What component of fitness does the Hand-grip test (also known as hand-grip dynamometer test)
Muscular Strength
What fitness test measures Muscular Strength?
The Hand-grip Test
What are the protocols for the Hand-grip Test?
1 With your strongest hand, squeeze the grips together to measure your strength.
2 Hold the grip for 3 seconds.
3 Get your partner to read the score off the dynamometer.
What component of fitness does the 30 meter sprint test measure?
Speed
What test can you do to measure your speed levels?
The 30 Metre sprint test
What are the protocols of the 30 metre sprint test?
1 Mark out 30 m.
2 From a standing start, sprint from the start line to the finish line.
3 Your partner should record the time in seconds.
What component of fitness does the Vertical jump/Sargent test measure?
Power
What test demonstrates your power levels?
The Vertical jump/Sargent jump test
What test demonstrates your power levels?
The Vertical jump/Sargent jump test
What are the protocols of the Vertical jump/Sargent jump test?
1 Put chalk on your fingers and from a standing position raise your arm and touch as high up the wall as you
can.
2 Now bend your knees and jump as high as possible – touching the wall again at the highest point.
3 Measure the distance between the marks on the wall – this is your score.
What are the component of fitness does the Illinois test measure?
Agility
What do you do to measure your agility levels?
The Illinois Agility Test
What are the protocols of the Illinois agility test?
1 This test is 10 metres long and in total you will run 60 metres.
2 You start lying down on your front. You then sprint and weave in and out of the cones.
3 Use the diagram below to make sure you are following the correct route.
4 The time taken, measured in seconds, is your agility rating.
