Soc 4 Flashcards
Why is fitness testing important?
It identifies your baseline fitness levels
Understanding your starting point can help in setting realistic fitness goals.
What fitness test focuses on cardiovascular fitness?
Twelve minute cooper run / swim
This test measures how far one can run or swim in a set time.
What are the protocols for the 12 minute cooper run?
Use a 200 m area, marked every 10 m
This ensures accurate measurement of distance covered.
What components of fitness does the Harvard step test measure?
Cardiovascular fitness
It assesses how well the heart and lungs supply oxygen during exercise.
What are the protocols for the Harvard step test?
Step up on to a standard gym bench once every 2 seconds for 5 minutes, 150 steps in total using a metronome
Consistent pacing is crucial for accurate results.
What fitness test measures muscular endurance?
One minute sit-up / press-up test
These tests evaluate the ability of muscles to sustain repeated contractions.
What are the one minute sit-up / press-up protocols?
Lie on a mat with your knees bent, feet flat on the floor and arms folded across your chest or behind your head
Proper form is essential for accurate assessment.
What component of fitness does the sit and reach test measure?
Flexibility
What fitness test covers flexibility?
Sit and reach test
What fitness test covers flexibility?
Sit and reach test
Protocols of the sit and reach test
Remove your shoes. Place feet flat against the bench or sit and reach box and straighten your legs fully. Keep legs straight throughout. Reach forward as far as possible. Hold for 3 seconds. Measure in cm how far you could reach
What component of fitness does the hand grip test measure?
Strength
What are the protocols of the hand grip strength test?
With your strongest hand, squeeze the grips together to measure your strength.
What fitness test covers strength?
Hand grip test
What compinent of fitness does the 30m sprint test
Speed
