Soc 4 - Fitness Testing Flashcards
Why is fitness testing important?
Fitness testing is important because it provides the performer with a benchmark that we can compare to other people/normative data that you can use to improve your performance and you use to help identify if the training programme (PEP)has been affective
What component of fitness does the 12 minute Cooper run/swim measure?
Cardiovascular fitness
What are the protocols (how do you conduct the test) for a 12 minute Cooper run?
- Use a 200m area, marked every 10m
- Run as far as possible in 12 minutes
- Record the distance covered to the nearest 10 metres
What fitness test measures cardiovascular fitness?
12 minute Cooper run/swim
Name another test that measures cardiovascular fitness
Harvard Step Test
How do you perform the Harvard Step Test?
Every 2 seconds for 5 minutes you step up and down onto a standard gym bench
1, 2 and 3 minutes after finishing the test you take your pulse ( Pulse x 6 seconds) = Pulse
What does the 1 minute press up test measure?
Muscular Endurance
How do you perform the 1 minute sit up test?
- Lie on a mat with your knees bent, feet flat on the floor and arms filded across your chest
- Start each sit up with your back on the floor
- Raise yourself to the 90-degree 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 test muscular endurance
1 minute sit up and press up test
What component of fitness does the Sit and Reach test measure?
Flexibility
What fitness test measures flexibility
The sit and reach test
How to perform 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 fitness test measures muscular strength
Hand - grip strenght test
What component of fitness does the Hand - grip strenght test measure
Muscular strength
How to carry out the hand grip strength test?
- With your strongest hand, swueeze the grips together to measure your strength
- Hole the grip for 3 seconds
- Get your partner to read the score if the dyanmometer
What test measures speed?
30 m sprint test
What does the 30m sprint test measure?
Speed
How to carry out the 30m sprint test
- Mark 30m
- From a standing start, sprint from the start line to the finish line
- You partner should record the time in seconds
What does the Vertical Jump/Sargent jump test measure?
Power
What fitness test measures power?
Vertical Jump/Sargent jump test
How to carry out the Vertical Jump test?
- 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.
What does the Illinois agility test measure?
Agility
What test can we use to measure agility
The Illinois agility test
How to carry out the illinois agility test?
- 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. - Use the diagram below to make sure you are following the correct route.
- The time taken, measured in seconds, is your agility rating.
