SOC 4

Question 1

Why is fitness testing important ?

Answer 1

Idetifies baseline fitness levels
Show area of strength and weakness
If the method of training was successful

Question 2

What fitness test focuses on cardiovascular fitness

Answer 2

Twelve minute cooper run . Harvard step test

Question 3

What are the protocols for 12 minute cooper run

Answer 3

200m area marked every ten metres . Run for 12 minutes . Record distance to nearest 10 metres

Question 4

What type of fitness does the havard step test focus on

Answer 4

Cardiovascular fitness

Question 5

Harvard step test protocols

Answer 5

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 6

What fitness test focuses on muscular endurance

Answer 6

One-minute sit-up / press-up test

Question 7

What are the minute sit-up test protocols

Answer 7

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 8

What fitness test covers flexibility

Answer 8

Sit and reach test

Question 9

Protocols of sit and reach test

Answer 9

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 10

What fitness test focuses on muscular strength

Answer 10

Hand-grip test

Question 11

What are the hand-grip test protocols

Answer 11

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 12

What component of fitness does the hand grip strnegth test focus on

Answer 12

Muscular strength

Question 13

What does the 30 metre sprint test measure

Answer 13

Speed

Question 14

What fitness test focuses on speed

Answer 14

30 metre sprint test

Question 15

Protocols of 30-metre sprint test

Answer 15

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 16

What component of fitness does the vertical / sargent jump test measure

Answer 16

Power

Question 17

What fitness test focuses on power

Answer 17

Sargent / vertical jump

Question 18

Protocols of vertical / sargent jump

Answer 18

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 19

What does the Illinois test focus on

Answer 19

Agility

Question 20

What fitness test focuses on agility

Answer 20

Illinois agility test

Question 21

Protocols of Illinois agility test

Answer 21

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.

Question 22

Protocols of one minute press up test

Answer 22

1 Lie on the ground with your hands by your shoulders and straighten your arms. This is the starting position.
2 Bend your arms so your elbows are at 90 degrees, making sure your body remains straight and does not
touch the floor.
3 Straighten your arms again to the start position.
4 Complete as many press-ups as you can in 1 minute, with your partner counting.