SOC:4 Fitness Testing Flashcards
Why is fitness training important?
-identifies your baseline fitness levels
-areas of weakness and strengths
What component of fitness does the 12 minute cooper run/swim
Cardiovascular fitness
What fitness test measures cardiovascular fitness
12 minute cooper run/swim
What are the protocols for a 12 minute cooper run
Use a 200m area,marked every 10m squared
Run as far as possible in 12 minuets
Record the distance covered to the nearest 10 meters
What component of fitness does the harvard step test measure
Cardiovascular fitness
Name a fitness test that measures cardiovascular fitness
Harvard step test
What are the protocols of the harvard 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 component of fitness does the 1 minute sit-up/press-up test measure
Muscular endurance
What fitness test measures muscular endurance
Sit-up/press-up 1 minute test
What are the protocols for the 1 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 are the protocols for the 1 minute press-up challenge
1 Lie on the ground with your hands by your shoulders and straighten your arms. This is the starting position.
2 Bend your arms so your elbows are at 90 degrees, making sure your body remains straight and does not
touch the floor.
3 Straighten your arms again to the start position.
4 Complete as many press-ups as you can in 1 minute, with your partner counting.
What component of fitness does the sit and reach test measure
Flexibility
What fitness test measures flexibility
Sit and reach test
What are the protocols of the 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.
What component of fitness does the hand-grip dynamometer test
Muscular strength
