Soc 4 Flashcards
Why is fitness testing important?
It identifies your base fitness levels, it also helps shows areas of weakness and areas of strength
Why is fitness testing important?
It identifies your base fitness levels, it also helps shows areas of weakness and areas of strength
What component of fitness does the 12 minute cooper run/swim help with?
Cardiovascular fitness
What are the protocals 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?
Cardio vascular fitness
Protocols for 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 seconds × 10) = PULSE 3.
6 Use the calculator below to determine your level of fitness.
What component of fitness does the one minute sit up/press up test measure?
Muscular endurance
What fitness test can you use to identify muscular endurance
One minute sit up test
Protocols of one minute sit up press
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 is the component of fitness for sit and reach test?
Flexibility
Protocols for 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 is the component of fitness for the hand-grip test/ hand-grip dyamometer test.
Muscular strength
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
What test helps your speed?
30 minuite sprint test