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
What test measures speed
The 30 meter sprint test
What componets of fitness does the 30 meter speed test
Speed
What are the protocols of the 30m sprint test
1 Mark out 30 m.
2 From a standing start, sprint from the start line to the finish line.
3 Your partner should record the time in seconds.
What does the vertical jump/sargent jump test
Power
What test the componet of fitness power
The vertical jump
What are the protocols of the vertical jump test
1 Put chalk on your fingers and from a standing position raise your arm and touch as high up the wall as you
can.
2 Now bend your knees and jump as high as possible – touching the wall again at the highest point.
3 Measure the distance between the marks on the wall – this is your score.
What does the illinois agility test test
Agility
What test measures agility
Iliinois agility test
What are the protocols of the illnois test
1 This test is 10 metres long and in total you will run 60 metres.
2 You start lying down on your front. You then sprint and weave in and out of the cones.
3 Use the diagram below to make sure you are following the correct route.
4 The time taken, measured in seconds, is your agility rating.
