Soc 4 Fitness Testing Flashcards
Why is fitness testing important
-It provides a proformer as a benchmark
-Can compare results to other people/normative data
-helps identify if the training was effective
-pp has been efective
What component of fitness does the 12 minute cooper run/swim messure?
Cardiovascular fitness
What are the protocals of a 12 minute cooper run
1 Use a 200 m area, marked every 10 m.
2 Run as far as possible in 12 minutes.
3 Record the distance covered to the nearest 10 metres.
What fitness test measures cardiovascular fitness
12 min cooper run/swim
Name another test that trains cardiovascular endurance
Harvard step test
How do you preform the harvard step test
Step up and down on a standard gym bench for 5 minutyes
What are the protocals of a harvord step test
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 to the required pace, telling you to 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.
What are the protocals for the one minute sit up test.
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.
What fitness test can we use to measure musclar endurance
One minute sit up test
Sit and reach test, what conponent of fitness does it measure?
Flexability
What fitness tests measures flexability
Sit and readh test
Protocals of sit and reach test
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.
Hand-grip test what does it measure
How to test the grip test
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.
What test mesuares speed
30meter sprint test
What are the protocals of 30meter sprint test
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.
What does the vertical/sargent jump test measure
Power
What are the protocals of the sargent jump 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.
What does the illinios agility test measure
Agility
What are the protocals of illinios test
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.
