SOC 4 Fitness Testing Flashcards

1
Q

Why is Fitness Testing important?

A

Identifies fitness levels

Confirms whether a training program has been successful or not

Identifies areas of weakness

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2
Q

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

A

Cardiovascular fitness

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3
Q

What fitness test can test cardiovascular fitness?

A

12 minute cooper run/swim

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4
Q

What are the protocols for the 12 minute cooper run?

A

Use a 200m area, marked every 10m

Run as far as possible in 12 mintues

Record the distance covered to the nearest 10 metres.

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5
Q

What does the harvard step test look for

A

Rate of recovery

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6
Q

What component of fitness does the harvard step test measure?

A

Cardiovascular fitness

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7
Q

What are the protocols is the harvard step test?

A

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.

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8
Q

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

A

Muscular endurance

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9
Q

What fitness test can you use to identify muscular endurance?

A

1 minute sit up/press up test

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10
Q

What are the protocols for the 1 minute sit up test?

A

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.

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11
Q

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

A

Flexibility

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12
Q

What fitness test measures flexibility?

A

Sit and reach test

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13
Q

What are the protocols of the sit and reach test?

A

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.

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14
Q

What component of fitness does the hand grip test measure?

A

Muscular strength

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15
Q

What test measures muscular strength?

A

The hand grip strength test

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16
Q

What are the protocols for the hand grip strength test?

A

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.

17
Q

What does the one minute press-up test measure ?

A

Muscular endurance

18
Q

What fitness test measures muscular endurance?

A

One minute press up test

19
Q

What are the one minute press up test protocols?

A

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.

20
Q

What does the vertical jump/sargant jump test measure?

A

Power

21
Q

What fitness test measures power?

A

Vertical jump/Sargant jump test

22
Q

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

A

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.

23
Q

What does the Illinois agility test measure?

A

Agility

24
Q

What test measures agility?

A

Illinois agility test

25
Q

What are the protocols for the Illionois agility test?

A

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.

26
Q

What does the 30 metre sprint test measure?

A

Speed

27
Q

What fitness test measures speed?

A

30 metre sprint test

28
Q

What are the protocols for the 30 minutes sprint test?

A

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.