Soc 4: Fitness Testing

Question 1

Illinois agility test

Answer 1

Your agility is measured in this test by you running in between cones and changing direction while sprinting and in control. The time it takes to complete the course, in seconds, is your agility rating.

Question 2

Vertical jump/sergeant jump test

Answer 2

Reach up to the wall while standing still, as high as you can. Then jump up as high as you can and touch the wall. Measure the distance between the two places you touched the wall.

Question 3

12 minute cooper run/swim

Answer 3

Use a 200m area, marked every 10m*

Then run as far as possible in 12 minutes. Then you record your distance you ran to the nearest 10m

Question 4

Harvard step test

Answer 4

Keep stepping up onto a gym bench every 2 seconds for 5 minutes. When you’ve done this, record your pulse after 1 minute, 3 minutes and 5 minutes.

Question 5

One minute sit up test

Answer 5

Do as many sit ups as you can in a minute.

Question 6

Sit and reach test

Answer 6

Put your feet flat against the bench, then straighten your legs fully. Reach forward as far as possible keeping your legs straight. Hold this for 3 seconds.

Question 7

Hand grip test

Answer 7

Using your stronger hand, squeeze the grips together. This measures your strength. Again, you hold this for 3 seconds. Record the score from the dynamometer.

Question 8

One minute press up test

Answer 8

Do as many press ups as you can in one minute.

Question 9

30 metre sprint

Answer 9

Sprint as fast as you can for 30 metres. Record your time.