soc 4-fitness testing

Question 1

why is fitness testing important?

Answer 1

it is important as it provides the performer with a benchmark and you can compare it to normative data (data compared to the rest of the country). you can also see your improvement. shows whether you personal exercise planning (pep) has been effective

Question 2

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

Answer 2

your cardiovascular fitness

Question 3

what are the protocals for a 12 minute cooper run?

Answer 3

use a 200m area, marked every 10m
run as far as possible in 12 minutes
record the distance covered to the nearest 10 minutes

Question 4

what fitness test measures cardiovascular fitness?

Answer 4

12 minute cooper run/swim

Question 5

what component of fitness is the havard step test on?

Answer 5

your cardiovascular fitness

Question 6

name another test measures cardiovascular fitness?

Answer 6

harvard step test

Question 7

what is the test protocol?

Answer 7

1. step up on to a standard gym bench once every 2 seconds for 5 minutes (150 steps in total), using a metronome
2. have someone help you keep the required pace, telling you either speed up or slow down
3. one minute after finishing the test, take your pulse (6 seconds × 10) =PULSE 1
4. two minutes after finishing the test, take your pulse (6 seconds × 10) = PULSE 2.
5. three minutes after finishing the test, take your pulse (6 seconds × 10) = PULSE 3.
6. Use the calculator below to determine your level of fitness.

Question 8

what does the 1 minute sit up/press up test measure?

Answer 8

muscular endurance

Question 9

how do you perform the one minute situp test?

Answer 9

1. lie on a mat with your knees bent, feet flat on the floor and arms folded across your chest or behind your head
   2, your partner can hold your feet to the ground.
2. Start each sit-up with your back on the floor.
   4 Raise yourself to the 90-degree position and then return to the floor.
   5 Your partner counts how many sit-ups have been completed in 1 minute.

Question 10

what fitness test can you use to measure muscular endurance?

Answer 10

situp/pressup test

Question 11

what component of fitness does the sit and reach test measure?

Answer 11

flexibility

Question 12

what fitness test measures flexibility?

Answer 12

sit and reach test

Question 13

what are the protocols of the sit and reach test?

Answer 13

1. remove your shoes
2. place feet flat against the bench or sit and reach box and straighten your legs fully
3. keep your legs straight throughout
4. reach forward as far as possible.
5. hold for 3 seconds.
6. measure in cm how far you reached.

Question 14

what does the hand grip test/dynamometer test?

Answer 14

muscular strength

Question 15

how do u perform the hand grip strength test/dynamometer test?

Answer 15

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.

Question 16

what does the hand grip test test?

Answer 16

muscular strength

Question 17

what test measures speed?

Answer 17

30-metre sprint test

Question 18

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

Answer 18

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

Question 19

what component of fitness does the vertical jump/sargent jump test?

Answer 19

power

Question 20

what is the vertical jump/sargent jump test protocol

Answer 20

The test protocol (how to conduct the 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.

Question 21

what component of fitness does the illinois agility test test?

Answer 21

agility

Question 22

what are the protocols for the illinois agility test

Answer 22

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.