SOC 4: Fitness Testing

Question 1

Why is fitness testing important?

Answer 1

• It provides the perfomer with a bench mark
• You can compare your results to other people/ normative data
• Helps identify if the training (PEP) is effective or successful

Question 2

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

Answer 2

It measures your cardiovascular fitness

Question 3

What are the protocles for a 12-minute cooper run/swim? (How is it perfomed?)

Answer 3

1. Use a 200m area, which is 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

The 12-minute cooper run/swim

Question 5

What component of fitness does the harvard step test measure?

Answer 5

It measures your cardiovascular fitness

Question 6

What other fitness test measures your cardiovascular fitness?

Answer 6

The harvard step test

Question 7

What are the protocles for the harvard step test? (How is it perfomed?)

Answer 7

1. Step on a standard gym bench once every 2 seconds for 5 minutes
2. One, two, three minutes after finishing the test, take your pulse
3. Use a calculator to determine your level of fitness

Question 8

What 2 fitness tests measure cardiovascular fitness?

Answer 8

• 12-minute cooper run/swim
• Hardvard step test

Question 9

What component of fitness does the one-minute sit-up test measure?

Answer 9

It measures your muscular endurance

Question 10

What are the protocles for the one-minute sit-up test? (How is it perfomed?)

Answer 10

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.
3 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 11

What fitness test measures your muscular endurance?

Answer 11

The one minute sit-up test

Question 12

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

Answer 12

It measures flexibility

Question 13

What are the protocles for the sit and reach test? (How is it perfomed?)

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 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 fitness test measures flexibility?

Answer 14

The sit and reach test

Question 15

What component of fitness does the hand-grip test measure?

Answer 15

It measures your muscular strength

Question 16

What are the protocles for the hand-grip test? (How is it perfomed?)

Answer 16

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 17

What fitness test measures muscular strength?

Answer 17

The hand-grip test

Question 18

What component of fitness does the 30-metre sprint measure?

Answer 18

It measures speed

Question 19

What are the protocles for the 30-metre sprint test? (How is it perfomed?)

Answer 19

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 20

What fitness test measures speed?

Answer 20

The 30 metre sprint test

Question 21

What component of fitness does the vertical jump/Sargent jump test measure?

Answer 21

It measures power

Question 22

What are the protocles for the vertical/sargent jump test? (How is it perfomed?)

Answer 22

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 23

What fitness test measures power?

Answer 23

The vertical/ sargent jump test

Question 24

What does the illinois test measure?

Answer 24

It measures agility

Question 25

What are the protocles for the illinois test? (How is it perfomed?)

Answer 25

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.

Question 26

What fitness test measures agility?

Answer 26

The illinois test