Soc 4 - Fitness Testing

Question 1

Why is fitness testing important?

Answer 1

• it provides a peformer with a benchmark
• can compare results to other people/normative data
• helps idenitify if training (pep) has been effective

Question 2

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

Answer 2

Cardiovascular fitness

Question 3

What are the protocols for the 12 minute cooper run/swim?

Answer 3

• Use a 200 m area, marked every 10 m.
• Run as far as possible in 12 minutes.
• Record the distance covered to the nearest 10 metres.

Question 4

What fitness tests measures cardiovascular fitness?

Answer 4

• 12 minute cooper run/swim
• harvard step test

Question 5

What are the protocols for the harvard step test?

Answer 5

• Step up on to a standard gym bench once every 2 seconds for 5 minutes (150 steps in total), using a
  metronome
• take your pulse after 1 minute for 6 seconds
• take your pulse after 2 minutes for 6 seconds
• take your pulse after 3 minutes for 6 seconds

Question 6

What does the 1 minute sit-up/press-up test messure?

Answer 6

Muscular endurance

Question 7

What is the protocol for the 1 minute sit-up test?

Answer 7

• 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 8

What fitness test can we use to test muscular endurance?

Answer 8

1 minute sit-up/press-up test

Question 9

What component does the sit and reach test mesure?

Answer 9

Flexibility

Question 10

What fitness test messures flexibility?

Answer 10

The sit and reach test

Question 11

What is the protocol for the sit and reach test?

Answer 11

• 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 12

What si the protocol for the hand-grip test?

Answer 12

• With your strongest hand, squeeze the grips together to measure your strength.
• Hold the grip for 3 seconds.
• Get your partner to read the score off the dynamometer

Question 13

What does the hand-grip test measure?

Answer 13

Strength

Question 14

What test measures speed?

Answer 14

The 30-metre sprint test

Question 15

What does the 30-metre sprint test measure?

Answer 15

Speed

Question 16

What is the protocol for the 30-metre sprint test?

Answer 16

• Mark out 30 m
• From a standing start, sprint from the start line to the finish line
• Your partner should record the time in seconds

Question 17

What component of fitness does the vertical/sargent jump test measure?

Answer 17

Power

Question 18

What test measures power?

Answer 18

vertical/sargent jump test

Question 19

What is the protocal for the vertical/sargent jump test?

Answer 19

• Put chalk on your fingers and from a standing position raise your arm and touch as high up the wall as you
  can
• Now bend your knees and jump as high as possible – touching the wall again at the highest point
• Measure the distance between the marks on the wall – this is your score

Question 20

What does the illinois —– test meaure?

Answer 20

Agility

Question 21

What test measures agility

Answer 21

The illinois agility test

Question 22

What is the protocol for the illinois agility test?

Answer 22

• This test is 10 metres long and in total you will run 60 metres.
• You start lying down on your front. You then sprint and weave in and out of the cones
• Use the diagram below to make sure you are following the correct route
• The time taken, measured in seconds, is your agility rating