Soc 4-fitness Testing

Question 1

Why is fitness testing important

Answer 1

• see where your baseline fitness levels are at
• help identify if a training program has been sucessful
• sees areas of strength and weakness

Question 2

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

Answer 2

• Cardiovascular fitness

Question 3

What component of fitness measures cardiovascular fitness?

Answer 3

• 12 minute cooper run/swim

Question 4

What are the protocols 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 component does the harvard step test measure?

Answer 5

• Cardiovascular fitness

Question 6

Name a fitness test that measures your cardiovascular fitness?

Answer 6

• Harvard step test

Question 7

Harvard step test protocol

Answer 7

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.
2. One minute after finishing the test, take your pulse (6 seconds × 10) = PULSE 1.
3. 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.

Question 8

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

Answer 8

• Muscular endurance

Question 9

What fitness test measure muscular endurance?

Answer 9

• one-minute sit-up test
• one minute push-up test

Question 10

What are the protocols 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 protocols for the one-minute press-up test?

Answer 11

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.

Question 12

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

Answer 12

• Flexibility

Question 13

What fitness test measures flexibility?

Answer 13

• Sit and reach test

Question 14

What are the protocols 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 measure?

Answer 15

• muscular strength

Question 16

What fitness test can measure muscular strength?

Answer 16

• Hand-grip test

Question 17

What is the protocol for the hand-grip 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 does the 30-metre sprint test measure?

Answer 18

• Speed

Question 19

What fitness test can measure speed?

Answer 19

• 30-metre sprint test

Question 20

What are the protocols 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 components of fitness does the vertical jump test measure?

Answer 21

-Power

Question 22

What fitness test measures power?

Answer 22

-Vertical jump

Question 23

What are the protocols for the vertical 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 does the Illinois agility test measure?

Answer 24

-Agility

Question 25

What fitness test measures agility?

Answer 25

• The illinois agility test

Question 26

What are the protocols 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.