Soc 4 Flashcards
Why is fitness testing important?
To identify your basline fitness and so that you can know what to improve on and how.
What component does the 12 minute cooper run measure?
Cardiovascular Fitness.
What fitness test measures cardiovascular fitness?
12 minute cooper run or swim.
What are the protocols for the 12 minute cooper run?
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.
What component of fitness does the havard step test measure
Cardiovascular Fitness.
Name a fitness test that measures our cardiovascular fitness.
Havard Step Test.
What are the proticols of the havard 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 seconds × 10) = PULSE 3.
6 Use the calculator below to determine your level of fitness.
What component does the one minute sit up test measure?
Muscular endurance.
Name a fitness test that measures our muscular endurance?
One minute sit up test.
What are the protocols for the one minute situp 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.
Name a fitness test that measures flexibility.
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 press up test measure?
Muscular endurance.
Name a fitness test that measures muscular endurance.
Press up test.
What are the protocols of the press up test?
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.
What component of fitness does the hand grip test measure?
Muscular strength.
Name a fitness test that measures muscular strength.
Hand grip strength 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 metre sprint test measure?
Speed.
Name a fitness test that measures speed.
30 metre sprint test.
What are the protocols of the 30 metre 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/sargent jump test measure?
Power.
Name a fitness test that measures power.
Vertical/sargent jump test.
What are the protocols of the Vertical/sargent 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.
Name a fitness test that measures agility.
Illinois 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.
