Soc 4 Fitness Testing Flashcards
What is the purpose of 12 min cooper run
Tests cardiovascular fitness
What is the protocol of the 12 min cooper run
Protocol
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 harvard step tests protocol
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 purpose of the hand grip test
Tests muscular strength in the hand
What is the protocol of the hand 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 purpose of the 1 min press up
Tests muscular endurance
Protocol of 1 minute push up
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 min sit up test
Tests abdominal muscular endurance
Protocol of 1 min sit up
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 30 m sprint
Tests a persons speed
Protocol at 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
Tests leg power
Protocol of vertical jump
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.
Purpose of sit and reach
Purpose
Measures the flexibility of the hamstrings and lower back muscles.
