Soc 4. Fitness Testing

Question 1

Why is Fitness testing Important?

Answer 1

Fitness Testing is important because it provides the performer with a benchmark and you can compare to people/normative data that you can use to help identify if the training has been effective and you can use it to improve your performance. (PEP)

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 a 12 minute Cooper Run/Swim?

Answer 3

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

Question 4

What fitness test measures Cardiovascular Fitness

Answer 4

12 minute Cooper Run/Swim

Question 5

Name another test that measures fitness?

Answer 5

Harvard Step Test

Question 6

How do you perform the Harvard Step Test?

Answer 6

1. Step onto a standard gym bench for every 2 seconds for 5 minutes you step up and down onto a standard gym bench.
2. 1 minute after finishing the test, take your pulse.
3. 2 minutes after finishing the test, take your pulse.
4. 3 minutes after taking the test, take your pulse.
   Time of exercise (seconds) x 100
   Total Pulse Counts x 2

Question 7

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

Answer 7

Muscular Endurance

Question 8

How do you perform the sit up test?

Answer 8

1. Lie on the mat with your knees bent, feet flat on the floor and arms folded across your chest/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 90° position and then return to the floor.
5. Your partner counts how many sit-ups have been completed in 1 minute.

Question 9

What fitness test can we use muscular endurance?

Answer 9

1 minute sit up test and press up test.

Question 10

What component of fitness does the sit and reach test?

Answer 10

Flexibility

Question 11

What fitness test measures flexibility?

Answer 11

Sit and Reach

Question 12

What are the protocols for the sit and reach test?

Answer 12

1. Remove your shoes.
2. Place feet flat against the bench or the sit and reach box and straighten your legs fully.
3. Keep legs straight as possible.
4. Reach forward as far as possible.
5. Hold for 3 seconds.
6. Measure in cm how far you reach.

Question 13

What fitness test measures our muscular strength?

Answer 13

Hand Grip Strength

Question 14

How do you perform the Hang Grip Strength Test?

Answer 14

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

Question 15

What test measures speed?

Answer 15

30m sprint test

Question 16

What does the 30m sprint test measure?

Answer 16

Speed

Question 17

Test Protocol for 30m sprint test

Answer 17

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.

Question 18

What measures the Seargent Jump?

Answer 18

Power.

Question 19

What test relies on Power?

Answer 19

Vertical Jump/Seargent Jump test

Question 20

How do you carry out the sergeant jump test?

Answer 20

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
3. Measure the distance between the marks on the wall - this is your score.

Question 21

What does the Illinois Agility Test measure?

Answer 21

Agility

Question 22

What test measures Agility?

Answer 22

Illinois Agility Test

Question 23

Protocol for the Illinois Agility Test

Answer 23

1. The test is 10 metres long and in total you will run 60 metres.
2. Start the test lying 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.