SOC 4 Fitness Testing

Question 1

Why is Fitness Testing important?

Answer 1

Identifies fitness levels

Confirms whether a training program has been successful or not

Identifies areas of weakness

Question 2

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

Answer 2

Cardiovascular fitness

Question 3

What fitness test can test cardiovascular fitness?

Answer 3

12 minute cooper run/swim

Question 4

What are the protocols for the 12 minute cooper run?

Answer 4

Use a 200m area, marked every 10m

Run as far as possible in 12 mintues

Record the distance covered to the nearest 10 metres.

Question 5

What does the harvard step test look for

Answer 5

Rate of recovery

Question 6

What component of fitness does the harvard step test measure?

Answer 6

Cardiovascular fitness

Question 7

What are the protocols is the harvard step test?

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.

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 8

What component of fitness does the 1 minute sit up test measure?

Answer 8

Muscular endurance

Question 9

What fitness test can you use to identify muscular endurance?

Answer 9

1 minute sit up/press up test

Question 10

What are the protocols for the 1 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 component of fitness does the sit and reach test measure?

Answer 11

Flexibility

Question 12

What fitness test measures flexibility?

Answer 12

Sit and reach test

Question 13

What are the protocols of the sit and reach test?

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 component of fitness does the hand grip test measure?

Answer 14

Muscular strength

Question 15

What test measures muscular strength?

Answer 15

The hand grip strength test

Question 16

What are the protocols for the hand grip strength test?

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 does the one minute press-up test measure ?

Answer 17

Muscular endurance

Question 18

What fitness test measures muscular endurance?

Answer 18

One minute press up test

Question 19

What are the one minute press up test protocols?

Answer 19

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 20

What does the vertical jump/sargant jump test measure?

Answer 20

Power

Question 21

What fitness test measures power?

Answer 21

Vertical jump/Sargant jump test

Question 22

What are the protocols for the Vertcial jump/Sargant jump test?

Answer 22

The test protocol (how to conduct the 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.

Question 23

What does the Illinois agility test measure?

Answer 23

Agility

Question 24

What test measures agility?

Answer 24

Illinois agility test

Question 25

What are the protocols for the Illionois agility test?

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 does the 30 metre sprint test measure?

Answer 26

Speed

Question 27

What fitness test measures speed?

Answer 27

30 metre sprint test

Question 28

What are the protocols for the 30 minutes sprint test?

Answer 28

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.