Soc 4 (fitness Testing)

Question 1

Why is fitness testing important

Answer 1

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

Question 2

What component of fitness does the 12 minute cooper run/swim measure

Answer 2

Your cardiovacular fitness

Question 3

What are the protocols of the 12 minute cooper run/swim

Answer 3

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

Question 4

What fitness test measures cardiovascular fitness

Answer 4

12 min cooper run/swim

Question 5

Name another test that measures cardiovascular fitness

Answer 5

The harvard step test

Question 6

What are the protocals for the harvard step test

Answer 6

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

Question 7

What does the 1 min sit-up test measure?

Answer 7

Your muscular endurance

Question 8

Protocal on the sit-up test

Answer 8

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.

Question 9

What fitness test can we use to measure muscular endurance

Answer 9

1 min sit-up test

Question 10

What component of fitness does the sit and reach test measure

Answer 10

Flexability

Question 11

What fitness test measures flexability

Answer 11

The sit and reach test

Question 12

What are the protocals of the sit and reach test

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 does the Dynamometer test(hand grip) measure

Answer 13

Muscular endurance

Question 14

What test measures speed

Answer 14

The 30m sprint test

Question 15

What does the 30m sprint test measure

Answer 15

Speed

Question 16

What can test your strength?

Answer 16

The one rep max
Hand grip strength test

Question 17

30m sprint test protocal

Answer 17

Mark out 30m
From a standing start, sprint from start to finish
Your partner should record your time

Question 18

Vertical jump (sargent jump) test measures

Answer 18

Power

Question 19

Vertical jump protocals

Answer 19

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.

Question 20

What component of fitness is the illinois agility test?

Answer 20

Agility

Question 21

Illinois agility test protocal

Answer 21

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.