SOC 4 FITNESS TESTING

Question 1

why is fitness testing important?

Answer 1

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

Question 2

what component of fitness does the 12 minute cooper run / swim test

Answer 2

Cardiovascular fitness

Question 3

what are the protocols of the run/swim

Answer 3

200m area
run as far as possible in 12 minutes
Record distance covered to nearest 10 metres

Question 4

what fitness test measures cardiovascualr fitness?

Answer 4

12-minute cooper run/swim

Question 5

What test measures cardiovascular fitness

Answer 5

Harvard step test

Question 6

What are the protocols for the harvard step test

Answer 6

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

Question 7

What does the one minute sit up / press up test measure

Answer 7

Muscular endurance

Question 8

how do you perform the one minute situp test

Answer 8

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.

Question 9

What fitness test can we use to measure muscular endurance

Answer 9

one minute sit up / press up test

Question 10

what component of fitness does sit and reach test measure

Answer 10

Flexibillity

Question 11

what fitness test measures flexibillity

Answer 11

Sit and reach test

Question 12

what are the protocols of the sit and reach rest

Answer 12

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.

Question 13

what fitness does the hamd grip test measure

Answer 13

Strength

Question 14

what are the protocol of the hand grip test

Answer 14

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.

Question 15

What test measures speed ?

Answer 15

30 metre sprint test

Question 16

what does the 30 metre sprint test focus on

Answer 16

Speed

Question 17

How do you conduct the 30 metre sprint test ?

Answer 17

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.

Question 18

what test does the vertical/sargent jump measure

Answer 18

Power

Question 19

what fitness test measures power

Answer 19

Vertical/sargent jump test

Question 20

how to conduct the vertical/ sargent test

Answer 20

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.

Question 21

what test measures agility

Answer 21

Illinois agillity test

Question 22

what test measures illinois agillity test measure

Answer 22

agillity

Question 23

how do you conduct the illinois agillity test

Answer 23

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.