Soc 4 Fitness Testing Flashcards
Why is fitness testing important?
It identifies baseline fitness levels
Identifies if a PEP has worked
Identifies strengths and weaknesses
What component of fitness does the 12 minute cooper run/swim measure?
Cardiovascular fitness
What fitness test measures cardiovascular fitness?
12 minute cooper run/swim
What are the protocols for the 12 minute cooper run
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.
What component of fitness does the harvard step test measure
Harvard step test
What fitness test measures cardiovascular fitness
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 1 min sit up test measure
Muscular endurance
What fitness test measures muscular endurance? (2)
1 min sit up test
1 min press up test
What are the protocols for the 1 min 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 1 min press up test
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.
What does the sit and reach test measure
Flexibility
What fitness test measures flexibility
Sit and reach test
What are the protocols 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
Muscular strength
