Soc 4 Fitness Testing Flashcards
Why is fitness testing important
It provides the preformer a benchmark
Compare results to other people
Helps indentify if the training has been effective
PEP has been sucsseful
What compent of fittness does the 12min cooper run/swim measure
Your cardoivascular fitness
What are the protocols of the 12 min cooper run/swim
Use a 200m area marked every 10 m
Run as far as possible in 12 minutes
Record the distance covered to the nearest 10m
What fitness test measure cardiovascular fitness
12 min cooper run/swim
What fitness does harved step test measure
Cardiovascular fitness
What are the protocols of the harvard step test
1 Step up on to a standard gym bench once every 2 seconds for 5 minutes (150 steps in total), using a
metronome.
2 Have someone help you keep to the required pace, telling you to either speed up or slow down.
3 One minute after finishing the test, take your pulse (6 seconds × 10) = PULSE 1.
4 Two minutes after finishing the test, take your pulse (6 seconds × 10) = PULSE 2.
5 Three minutes after finishing the test, take your pulse (6 seconds × 10) = PULSE 3.
6 Use the calculator below to determine your level of fitness.
What fitness does one-minute sit-up test measure
Muscular endurance
What are the protocols of the one-minute sit-up test
1 Lie on a mat with your knees bent, feet flat on the floor and arms folded across your chest or behind your
head.
2 Your partner can hold your feet to the ground.
3 Start each sit-up with your back on the floor.
4 Raise yourself to the 90-degree position and then return to the floor.
5 Your partner counts how many sit-ups have been completed in 1 minute.
What fitness test can we use to measure muscular endurance
The one-minute sit-up test
What fitness does the sit and reach test measure
Flexibilaty
What are the protocols of the sit and reach test
1 Remove your shoes.
2 Place feet flat against the bench or sit and reach box and straighten your legs fully.
3 Keep legs straight throughout.
4 Reach forward as far as possible.
5 Hold for 3 seconds.
6 Measure in cm how far you reached.
What fitness test measure flexibillity
The sit and reach test
What fitness does the hand-grip test
Strength
What are the protpcol of the hand-grip test
1 With your strongest hand, squeeze the grips together to measure your strength.
2 Hold the grip for 3 seconds.
3Get your partner to read the score off the dynamometer.
What is the other name of the hand-grip test
Dynaometer test
