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 jn 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 amd 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
