SOC 4 FITNESS TESTING Flashcards
why is fitness testing important?
it provides the performer a benchmark
compare results to other people
helps identify if the training has been effective
PEP (personal excersise plan) has been affected
what component of fitness does the 12 minute cooper run / swim test
Cardiovascular fitness
what are the protocols of the run/swim
200m area
run as far as possible in 12 minutes
Record distance covered to nearest 10 metres
what fitness test measures cardiovascualr fitness?
12-minute cooper run/swim
What test measures cardiovascular fitness
Harvard step test
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.
One minute after finishing the test, take your pulse (6 seconds × 10) = PULSE 1.
Two minutes after finishing the test, take your pulse (6 seconds × 10) = PULSE 2.
Three minutes after finishing the test, take your pulse (6 seconds × 10) = PULSE 3.
Use the calculator below to determine your level of fitness
What does the one minute sit up / press up test measure
Muscular endurance
how do you perform the one minute situp test
on a mat with your knees bent, feet flat on the floor and arms folded across your chest or behind your
head.
Your partner can hold your feet to the
ground.
Start each sit-up with your back on the floor.
Raise yourself to the 90-degree position and then return to the floor.
Your partner counts how many sit-ups have been completed in 1 minute.
What fitness test can we use to measure muscular endurance
one minute sit up / press up test
what component of fitness does sit and reach test measure
Flexibillity
what fitness test measures flexibillity
Sit and reach test
what are the protocols of the sit and reach rest
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 reached.
what fitness does the hamd grip test measure
Strength
what are the protocol of the hand grip test
With your strongest hand, squeeze the grips together to measure your strength.
Hold the grip for 3 seconds.
Get your partner to read the score off the dynamometer.
What test measures speed ?
30 metre sprint test
what does the 30 metre sprint test focus on
Speed
How do you conduct the 30 metre sprint test ?
Mark out 30 m.
From a standing start, sprint from the start line to the finish line.
Your partner should record the time in seconds.
what test does the vertical/sargent jump measure
Power
what fitness test measures power
Vertical/sargent jump test
how to conduct the vertical/ sargent test
Put chalk on your fingers and from a standing position raise your arm and touch as high up the wall as you can.
Now bend your knees and jump as high as possible – touching the wall again at the highest point.
Measure the distance between the marks on the wall – this is your score.
what test measures agility
Illinois agillity test
what test measures illinois agillity test measure
agillity
how do you conduct the illinois agillity test
This test is 10 metres long and in total you will run 60 metres.
You start lying down on your front. You then sprint and weave in and out of the cones.
Use the diagram below to make sure you are following the correct route.
The time taken, measured in seconds, is your agility rating.
