Soc 4

Question 1

Why is fitness testing important?

Answer 1

To identify your basline fitness and so that you can know what to improve on and how.

Question 2

What component does the 12 minute cooper run measure?

Answer 2

Cardiovascular Fitness.

Question 3

What fitness test measures cardiovascular fitness?

Answer 3

12 minute cooper run or swim.

Question 4

What are the protocols for 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 havard step test measure

Answer 5

Cardiovascular Fitness.

Question 6

Name a fitness test that measures our cardiovascular fitness.

Answer 6

Havard Step Test.

Question 7

What are the proticols of the havard step test?

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 does the one minute sit up test measure?

Answer 8

Muscular endurance.

Question 9

Name a fitness test that measures our muscular endurance?

Answer 9

One minute sit up test.

Question 10

What are the protocols for the one minute situp 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 component of fitness does the sit and reach test measure?

Answer 11

Flexibility.

Question 12

Name a fitness test that measures flexibility.

Answer 12

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 press up test measure?

Answer 14

Muscular endurance.

Question 15

Name a fitness test that measures muscular endurance.

Answer 15

Press up test.

Question 16

What are the protocols of the press up test?

Answer 16

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.

Question 17

What component of fitness does the hand grip test measure?

Answer 17

Muscular strength.

Question 18

Name a fitness test that measures muscular strength.

Answer 18

Hand grip strength test.

Question 19

What are the protocols of the hand grip strength test?

Answer 19

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 20

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

Answer 20

Speed.

Question 21

Name a fitness test that measures speed.

Answer 21

30 metre sprint test.

Question 22

What are the protocols of the 30 metre sprint test?

Answer 22

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 23

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

Answer 23

Power.

Question 24

Name a fitness test that measures power.

Answer 24

Vertical/sargent jump test.

Question 25

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

Answer 25

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 26

What component of fitness does the illinios test measure?

Answer 26

Agility.

Question 27

Name a fitness test that measures agility.

Answer 27

Illinois agility test.

Question 28

What are the protocols of the illinios agility test?

Answer 28

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.