SOC 4 Flashcards
Why is fitness testing important?
It indetifies your baseline fitness levels
What component of fitness does the 12 minute cooper run test?
Cardiovascular fitness
What are the protocols for the 12 minute cooper run?
Use a 200m area, marked every 10m
What component of fitness does the harvard step test measure?
Cardiovascular fitness
Name a fitness test that measure cardiovascular fitness
The hardvard step test
What are the protocols for the harvard step test?
1 step ip on 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-miute sit-up test measure?
Muscular endurnce
What fitness test measure muscular endurance?
The one minute sit-up/push-up test
What are the protocols for the one minute sit-up 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 are the protocols for the one minute press-up test?
2 Bend your arms so your elbows are at 90 degrees, making sure your body remains straight and does not
What component of fitness does the sit and reach test measure?
Felxibilty
What test measures flexibility?
The sit and reach test
What is the protocol for the sit and reach test?
The test protocol (how to conduct the 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 hand grip test measure?
Strength
What test measures strength
Hand-grip test
What is the protocol for the hand grip 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 measures speed?
30-mintre sprint test
What is the protocol for 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 is the reliability of a test?
How accurate a test is cinducted
What component of fitness does the vertical/sargent jump test measure?
Power
What is the reliability of a test?
How accurate a test is conducted
What component of fitness does the vertical/sargent jump test measure?
Power
What test measures power?
The vertical/sargent jump test.
