SOC 4 - Fitness Testing Flashcards

1
Q

Why is fitness testing important?

A

•It identifies your baseline fitness levels
•Help us identify whether a PEP or training block has been successful
•Identify 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 measures cardiovascular fitness test?

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 minutes
•Record the distance covered to the nearest 10 metres.

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5
Q

What component of fitness does the harvard step test measure?

A

Cardiovascular fitness

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6
Q

Name a fitness test that measures cardiovascular fitness

A

The harvard step test

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7
Q

What are the protocols for 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 one-miute sit-up test measure?

A

Muscular endurance

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9
Q

What fitness test measure muscular endurance?

A

The one minute sit-up/push-up test

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10
Q

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

A

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.

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12
Q

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

A

Flexibility

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13
Q

What test measures flexibility?

A

The sit and reach test

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14
Q

What is the protocol for 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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15
Q

What component of fitness does the hand grip test measure?

A

Strength

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16
Q

What test measures strength?

A

Hand-grip test

17
Q

What is the protocol for the hand grip 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.

18
Q

What component of fitness does the 30 metre sprint test measure?

A

Speed

19
Q

What test measures speed?

A

30-metre sprint test

20
Q

What is the protocol for the 30-metre 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.

21
Q

What is the reliability of a test?

A

How accurate a test is conducted

22
Q

What component of fitness does the vertical/sargent jump test measure?

A

Power

23
Q

What test measures power?

A

The vertical/sargent jump test.

24
Q

What is the protocol for the vertical/sargent hump test?

A

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.

25
Q

What component of fitness does the Illinois agility test measure?

A

Agility

26
Q

What fitness test can you use to measure agility?

A

Illinois agility test

27
Q

What is the protocol for the illinois 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.