Soc 4 Fitness Testing Flashcards
What is 12min cooper run
Cardiovascular fitness
What is the purpose of the harvard step test
Cardiovascular fitness
Hand grip strength test
Muscular strength
Whats the purpose of the one min sit ups and press ups
Muscular endurance
What is the purpose of the 30 m sprint test
Speed
What is the purpose of the vertical jump test
Power
What is the purpose of the sit and reach
Flexibility
What is the purpose of the standing stork test
Balance
What is the purpose of the ruler drop test
Reaction time
What is the purpose of the ball toss test
Co-ordination
What is the purpose of the skinfold calipers test
Body composition
What is the protocol of the 12 min cooper run test
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 protocol of the 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.
What is the protocol of the gand grip 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 protocol of the one min 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.
Work with a partner.
Your partner starts the clock as you start your press-ups and continue with
good form for one minute. Your partner records the number of correctly
completed press-ups. if you cannot do a full press-up, perform kneeling
press-ups instead.
