SOC 4 - Fitness Testing Flashcards
Why is fitness testing important?
•It identifies your baseline fitness levels
•Help us identify whether a PEP or training block has been successful
•Identify areas of weakness
What component of fitness does the 12 minute cooper run test?
Cardiovascular fitness
What fitness test measures cardiovascular fitness test?
12 minute cooper run/swim
What are the protocols for the 12 minute cooper run?
•Use a 200m area, marked every 10m
•Run as far as possible in 12 minutes
•Record the distance covered to the nearest 10 metres.
What component of fitness does the harvard step test measure?
Cardiovascular fitness
Name a fitness test that measures cardiovascular fitness
The harvard step test
What are the protocols for 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 one-miute sit-up test measure?
Muscular endurance
What fitness test measure muscular endurance?
The one minute sit-up/push-up test
What are the protocols for the one 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 one minute press-up test?
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 test measures flexibility?
The sit and reach test
What is the protocol for 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 test measure?
Strength
What test measures strength?
Hand-grip test
What is the protocol for the hand grip test?
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.
What component of fitness does the 30 metre sprint test measure?
Speed
What test measures speed?
30-metre sprint test
What is the protocol for the 30-metre sprint test?
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.
What is the reliability of a test?
How accurate a test is conducted
What component of fitness does the vertical/sargent jump test measure?
Power
What test measures power?
The vertical/sargent jump test.
What is the protocol for the vertical/sargent hump 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.
What component of fitness does the Illinois agility test measure?
Agility
What fitness test can you use to measure agility?
Illinois agility test
What is the protocol for the illinois agility test?
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.
