Soc 4 Flashcards
Why is fitness testing important?
As it identifies baseline fitness levels and highligh areas of strength and weaknesses.
What component of fitness does the 12 minute cooper run test?
Cardiovascular fitness.
What fitness test measures cardiovascular fitness
12 minute cooper run/swim
What are the test protocols for the 12 minute cooper run?
Use a 200m area, marked every 10m
Run as far as possible in 12 minutes
Record the distance covered to the nearest 10 minutes
What component of fitness does the harvard step test?
Cardiovascular endurance
Name the second fitness test that measures our cardiovascular fitness?
Harvard step test.
What are the protocols of the harvard step test?
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 second
What component of fitness does the one minute situp test meausure?
Muscular endurance
What fitness test measures muscular endurance?
One minute situp/pressup test
What are the protocols of the one minute situp/pressup 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 component of fitness does the sit and reach test measure?
Flexibility
What fitness test measures flexibility?
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 measure (dynamometer test)?
Muscular strength
What fitness test measures muscular strength?
Hand grip strength test (dynamometer test)
What are the protocols of the hand grip strength 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 fitness test measures speed?
30 meter sprint test
What are the protocols of the 30 meter 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 test measure?
Power
What fitness test measures power?
Vertical jump test
What are the protocols of the vertical 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 component of fitness does the illinios test measure?
Agility
What fitness test measures agility?
illinios agility test
What are the protocols of the illinios 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.
