SOC 4: Flashcards
Why is fitness testing important?
It identifies baseline fitness levels and highlight areas to improve.
What component of fitness does the 12 minute cooper run?
Cardiovascular fitness
What 2 fitness tests measures cardiovasular fitness?
12 minute cooper run / swim and harvard step test.
What are the protocols for the 12 minute 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?
Cardiocascular fitnes
What are the protocols 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 3.
Use the calculator below to detemine your level of fitness.
Calculator
Time of exercise = 5 minutes = 300 seconds
Total number of pulse counts = (PULSE 1 + PULSE 2 + PULSE 3) × 2
Score = time of exercise (seconds) × 100
total pulse counts x 2
What component of fitness does the one minute sit up / press up test measure?
Muscular endurance
What fitness test measure muscular endurance?
One minute sit up / press up test
What are the protocols 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 component of fitness does the sit and reach test measure?
Flexibility
What is an example of a flexibility test?
Sit and reach test
What are the protocols 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.
What component of fitness does the hand grip test measure?
Muscular strength
What is the test that measures muscular strength?
Hand grip test
What are the protocols for the hand grip test?
With your strongest hand, squeeze the grips together to measure your strength.
Hold the grip for 3 seconds.
Get your partner to read the score off the dynamometer.
What component of fitness does the 30 metre sprint test measure?
Speed
What is the test that measures speed?
30 metre sprint test
What are the protocols for the 30 metre sprint test?
Mark out 30 m.
From a standing start, sprint from the start line to the finish line.
Your partner should record the time in seconds.
What component of fitness does the vertical jump / sargent jump test measure?
Power
What is the test that measures power?
Verticle jump / sargent jump test
What are the protocols for the verticle jump / sargent jump test?
Put chalk on your fingers and from a standing position raise your arm and touch as high up the wall as you
can.
Now bend your knees and jump as high as possible – touching the wall again at the highest point.
Measure the distance between the marks on the wall – this is your score
What does the illinois test measure?
Agility
What test measures agility?
Illinois agility test
What are the protocols for the illinois agility test?
This test is 10 metres long and in total you will run 60 metres.
You start lying down on your front. You then sprint and weave in and out of the cones.
Use the diagram below to make sure you are following the correct route.
The time taken, measured in seconds, is your agility rating.
What does the one minute press up test measure?
Muscular endurance
What are the protocols for the one minute 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.
