Soc 4 (fitness Testing) Flashcards
Why is fitness testing important
It provides the performer a benchmark, (provides a starting point)
Can compare normative result
Helps identify if the training has been effective
Pep(personal exercise plan) has been sucssesful
What component of fitness does the 12 minute cooper run/swim measure
Your cardiovacular fitness
What are the protocols of the 12 minute cooper run/swim
Use a 200m area, marked every 10m
Run/swim as far as possiblw in 12 minutes.
Record the distance coverd to the nearest 10 metres
What fitness test measures cardiovascular fitness
12 min cooper run/swim
Name another test that measures cardiovascular fitness
The harvard step test
What are the protocals for the harvard step test
Step up on to a standard gym bench once every 2 seconds for 5 min
Have someone to help you keep to the required pace
One min after finishing, take pulse
2 mins after finishing, take pulse
3 mins after finishing, take pulse
What does the 1 min sit-up test measure?
Your muscular endurance
Protocal on the 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
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
1 min sit-up test
What component of fitness does the sit and reach test measure
Flexability
What fitness test measures flexability
The sit and reach test
What are the protocals of the sit and reach test
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 does the Dynamometer test(hand grip) measure
Muscular endurance
What test measures speed
The 30m sprint test
What does the 30m sprint test measure
Speed
What can test your strength?
The one rep max
Hand grip strength test
30m sprint test protocal
Mark out 30m
From a standing start, sprint from start to finish
Your partner should record your time
Vertical jump (sargent jump) test measures
Power
Vertical jump protocals
1Put 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 component of fitness is the illinois agility test?
Agility
Illinois agility test protocal
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.
