Soc 4 Flashcards

1
Q

Why is fitness testing important?

A

It identifies your base fitness levels, it also helps shows areas of weakness and areas of strength

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2
Q

Why is fitness testing important?

A

It identifies your base fitness levels, it also helps shows areas of weakness and areas of strength

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3
Q

What component of fitness does the 12 minute cooper run/swim help with?

A

Cardiovascular fitness

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4
Q

What are the protocals for the 12 minute cooper run?

A

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.

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5
Q

What component of fitness does the Havard step test measure?

A

Cardio vascular fitness

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6
Q

Protocols for Harvard step test?

A

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.

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7
Q

What component of fitness does the one minute sit up/press up test measure?

A

Muscular endurance

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8
Q

What fitness test can you use to identify muscular endurance

A

One minute sit up test

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9
Q

Protocols of one minute sit up press

A

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.

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10
Q

What is the component of fitness for sit and reach test?

A

Flexibility

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11
Q

Protocols for the sit and reach test

A

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.

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12
Q

What is the component of fitness for the hand-grip test/ hand-grip dyamometer test.

A

Muscular strength

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13
Q

Protocols of the Hand-grip strength test

A

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.

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14
Q

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

A

Speed

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15
Q

What test helps your speed?

A

30 minuite sprint test

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16
Q

30 minute sprint test protocols

A

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.

17
Q

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

A

Power

18
Q

What test helps your power?

A

Vertical/sargent jump test

19
Q

Protocols of a Vertical/sargent jump test

A

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.

20
Q

What component of fitness does the Illinois test measure ?

A

Agility

21
Q

What test helps your agility?

A

Illinois agility test