SOC 4: Fitness Testing Flashcards
What is the purpose of the Hand grip strength test
Tests muscular strength in the hand
What is the protocol of the Hand grip strength test
Use a hand grip dynamometer. With your strongest hand, squeeze as tightly
as possible, Take three recordings, Record the best score,
What is the purpose of the One minute press up test
Tests muscular endurance.
What is the protocol of the One minutes press up test
Perform each press-up with your hands on the ground, level with your
shoulders. Then straighten your arms to get into the starting position. Bend
your arms and lower your body until your elbows form a 90 degree angle,
then return to the starting position to complete one press up.
What is the purpose of the one minute sit up test
Tests abdominal muscular endurance.
What is the protocol of the one minute sit up test
Perform each sit-up with your knees bent and your hands on your ears. Sit
up and touch your knees with your elbows.Work with a partner. Your partner starts the clock as you start your sit-ups
and continue with good form for one minute. Your partner records the
number of correctly completed sits-ups.
What is the purpose of the 30m sprint
Tests a persons speed
What is the protocol of the 30m sprint
Work with a partner. Mark out a 30m distance. When your partner signals
you to start, run as fast as you can while your partner records your time.
What is the purpose of the vertical jump test
Tests leg power.
What is the protocol of the vertical jump test
Chalk your fingertips then reach up and touch the wall as high as you can.
Bend your knees and jump, touching the wall at the highest point of the
jump. Measure how high above your standing, reach mark you jumped and
record your result. Score the best of three attempts.
What is the purpose of the sit and reach test
Measures the flexibility of the hamstrings and lower back muscles.
What is the protocol of the sit and reach test
Either use a standard sit and reach box or sit down with legs straight and
feet against a bench set on its side. Measure how far beyond your toes you
can reach. If you cannot reach your toes you score a minus total. If you just
reach your toes you store zero, which is average.
What is the purpose of the 12-min cooper run
Tests cardiovascular fitness and estimates VO, max.
What is the protocol of the 12 min cooper run
Run for 12 minutes around a course, normally marked by cones at, for
example, 50-metre intervals. Measure the distance you cover and your
VO, max, and calculate your score against a table of normative data, Use the
same course when you do your re-test run.
What is the purpose of the Harvard step test
Tests cardiovascular endurance as the score is based on heart rates: good
muscular endurance in the legs is helpful but not measured.
What is the protocol of the haravrd step test
Step on and off a 45cm-high bench every two seconds for five minutes, Keep
to a regular pace so that you step on and off once every two seconds, making
150 steps in five minutes. It may help you to count 1 - 2 - 3 - 4 for a complete
step on and off the bench, Measure your heart rate at one, two and three
minutes into recovery. The fitter you are, the quicker your recovery will be.
If your heart rate has not recovered to your resting heart rate after three
minutes, continue every minute until it has fully recovered and note that
time too,
What test can you do to test Balance?
Standing stork test
What test can you do to test reaction time ?
Ruler drop test
What test is used to test coordination?
Ball toss test
What test is used to test body composition?
Skinfold calipers
Why would you complete fitness testing?
Identify strengths and weaknesses Monitor your progress Give yourself an incentive Choose the right fitness test
Norm
A pattern or standard
Quantitative
information about quantities, which can be measured.
Qualitative
information about qualities, which is difficult to measure.
Protocol
official procedure; set way to do something.
