SOC 4: Fitness Testing

Question 1

Why is fitness testing important?

Answer 1

It will help us identify if a training programme is succesfull (PEP)
It will also help us identify the weaknesses

Question 2

What component of fitness does the 12 minute cooper run/swim work on?

Answer 2

Cardiovascular fitness

Question 3

What fitness tests measures cardiovascular fitness?

Answer 3

12 minute cooper run/swim
Harvard step test

Question 4

What are the protocals for the 12 minute cooper run

Answer 4

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.

Question 5

What is the harvard step test?

Answer 5

Being able to step on a standard gym bench once every 2 seconds for 5 minutes straight (150 steps in total)

Question 6

What component of fitness does the Harvard step measure?

Answer 6

Cardiovascular fitness

Question 7

Name a fitness test that measures cardiovascular fitness

Answer 7

Harvard step test

Question 8

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

Answer 8

It measures muscular endurance

Question 9

What fitness test can you use to identify muscular endurance?

Answer 9

One minute sit up test

Question 10

What are the protocals for the one minute sit up test?

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 are the protocals for the harvard step test?

Answer 11

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.

Question 12

What component does the sit and reach test measure?

Answer 12

Flexibility

Question 13

What fitness test measures flexibility?

Answer 13

The sit and reach and test measure

Question 14

What are the protocals of the sit and reach test?

Answer 14

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 15

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

Answer 15

Muscular strength

Question 16

What fitness test measures the muscular strength?

Answer 16

Hand grip test (hand-grip dynamometer test)

Question 17

What are the protocals of the hand grip test (hand-grip dynamometer test)?

Answer 17

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 18

What component of fitness measures the 30 metre sprint test ?

Answer 18

Speed

Question 19

What fitness test measures speed?

Answer 19

The 30 metre sprint test

Question 20

What is the protocal for the 30 metre sprint test?

Answer 20

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 21

What component of fitness measures the vertical jump/sargent jump test?

Answer 21

Power

Question 22

What fitness test measures power?

Answer 22

The verticle jump/sargent jump test

Question 23

What is the protocal of the vertical jump/sargent jump test?

Answer 23

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 24

What component of fitness measures on the illinois test?

Answer 24

Agility

Question 25

What fitness test measures agility?

Answer 25

The illinois agility test

Question 26

What is the protocal for the illinois agility test?

Answer 26

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.