Soc 4:fitness Testing Flashcards
Why is fitness testing important
It provides the performer a benchmark which then you can compare your scores with other people.it helps if a training program has been successful
What component of fitness does a 12 minute cooper run/swim need
Cardiovascular fitness because its where you exercise your whole body
What fitness test measures cardiovascular fitness
12 minute cooper run/swim
What test measures cardiovascular fitness
Harvard step test
How do you perform the harvard step test
You step on a standard gym bench once evey 2 seconds for 5 minutes and then 1,2,3 minutes after the test you get your pulse
What does the one minute sit-up test measure
Muscular endurance because your using the same muscles repeatibly for a long time
How do you perform the one minute sit up test
Lie on a mat with your knees bent,feet flat on the floor and arms folded across your chest or behind your head
What fitness test can we use to measure muscular endurance
The one-minute sit-up test
What component of fitness does the sit and reach test measure
Flexibility
What fitness test measures flexibility
Sit and reach test
What are the protocols for 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 component measures the hand-grip test
Muscular strength
The protocols for the hand-grip test
1 With your strongest hand, squeeze the grips together to measure your strength.
2.Hold the grip for 3 seconds.
3.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 measure
Speed
How do you perform the 30-metre sprint test
1.Mark out 30m.
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 test measure
Power
What fitness test measure power
Vertical jump/sargent test
How do you perform the vertical/sargent 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 measure
Agility
What fitness test measures agility
The illinois agility test
How to perform the illinois agility 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.
