SOC 4

Question 1

Why is fitness testing important?

Answer 1

It can identify your baseline fitness levels, areas of strengths or weaknesses.

Question 2

What component of fitness does the cooper run measure?

Answer 2

Cardiovascular Fitness

Question 3

What fitness test measures cardiovascular fitness?

Answer 3

The 12 minute cooper run/swim

Question 4

What are the protocols of the 12 minute cooper run?

Answer 4

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.

Question 5

What component of fitness does the Harvard step test measure?

Answer 5

Cardiovascular Fitness

Question 6

Name a fitness test that measures our cardiovascular fitness?

Answer 6

The Harvard Step Test

Question 7

What are the harvard step test protocols?

Answer 7

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.

Question 8

What component of fitness does the One minute sit-up/press up test measure?

Answer 8

Muscular Endurance

Question 9

What fitness test can you use to identify muscular endurance?

Answer 9

The One minute sit up test/press up

Question 10

What are the protocols of the One minute sit up/press up test?

Answer 10

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.

Question 11

What does the Sit and Reach test measure?

Answer 11

Flexibility

Question 12

What fitness test covers flexibillity?

Answer 12

The Sit and Reach Test

Question 13

What are the protocols of the Sit and Reach Test?

Answer 13

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.

Question 14

What component of fitness does the Hand-grip test (also known as hand-grip dynamometer test)

Answer 14

Muscular Strength

Question 15

What fitness test measures Muscular Strength?

Answer 15

The Hand-grip Test

Question 16

What are the protocols for the Hand-grip Test?

Answer 16

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.

Question 17

What component of fitness does the 30 meter sprint test measure?

Answer 17

Speed

Question 18

What test can you do to measure your speed levels?

Answer 18

The 30 Metre sprint test

Question 19

What are the protocols of the 30 metre sprint test?

Answer 19

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.

Question 20

What component of fitness does the Vertical jump/Sargent test measure?

Answer 20

Power

Question 21

What test demonstrates your power levels?

Answer 21

The Vertical jump/Sargent jump test

Question 22

What test demonstrates your power levels?

Answer 22

The Vertical jump/Sargent jump test

Question 23

What are the protocols of the Vertical jump/Sargent jump test?

Answer 23

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.

Question 24

What are the component of fitness does the Illinois test measure?

Answer 24

Agility

Question 25

What do you do to measure your agility levels?

Answer 25

The Illinois Agility Test

Question 26

What are the protocols of the Illinois agility test?

Answer 26

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.