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 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

Question 2

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

Answer 2

Cardiovascular fitness

Question 3

What are the protocols (how do you conduct the test) for a 12 minute Cooper run?

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 cardiovascular fitness

Answer 5

Harvard Step Test

Question 6

How do you perform the Harvard Step Test?

Answer 6

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

Question 7

What does the 1 minute press up test measure?

Answer 7

Muscular Endurance

Question 8

How do you perform the 1 minute sit up test?

Answer 8

1. Lie on a mat with your knees bent, feet flat on the floor and arms filded across your chest
2. Start each sit up with your back on the floor
3. Raise yourself to the 90-degree and then return to the floor
4. Your partner counts how many sit ups have been completed in 1 minute

Question 9

What fitness test can we use to test muscular endurance

Answer 9

1 minute sit up and press up test

Question 10

What component of fitness does the Sit and Reach test measure?

Answer 10

Flexibility

Question 11

What fitness test measures flexibility

Answer 11

The sit and reach test

Question 12

How to perform the sit and reach test?

Answer 12

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

Question 13

What fitness test measures muscular strength

Answer 13

Hand - grip strenght test

Question 14

What component of fitness does the Hand - grip strenght test measure

Answer 14

Muscular strength

Question 15

How to carry out the hand grip strength test?

Answer 15

1. With your strongest hand, swueeze the grips together to measure your strength
2. Hole the grip for 3 seconds
3. Get your partner to read the score if the dyanmometer

Question 16

What test measures speed?

Answer 16

30 m sprint test

Question 17

What does the 30m sprint test measure?

Answer 17

Speed

Question 18

How to carry out the 30m sprint test

Answer 18

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

Question 19

What does the Vertical Jump/Sargent jump test measure?

Answer 19

Power

Question 20

What fitness test measures power?

Answer 20

Vertical Jump/Sargent jump test

Question 21

How to carry out the Vertical Jump test?

Answer 21

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 22

What does the Illinois agility test measure?

Answer 22

Agility

Question 23

What test can we use to measure agility

Answer 23

The Illinois agility test

Question 24

How to carry out the illinois agility test?

Answer 24

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.
2. Use the diagram below to make sure you are following the correct route.
3. The time taken, measured in seconds, is your agility rating.