SOC 4 - Fitness Testing Methods

Question 1

Why is fitness testing important ?

Answer 1

It identifies your baseline fitness levels
It identiefies areas on strentgh and areas of weakness
It will show if the training was successful

Question 2

What fitness test focuses on cardiovascular fitness ?

Answer 2

Twelve minute cooper run / swim

Question 3

What are the protocols for the 12 minute cooper run ?

Answer 3

Use a 200 m area, marked every 10 m
Run as far as possible in 12 minutes
Record the distance covered to the nearest 10 metres

Question 4

What components of fitness does the Harvard step test measure ?

Answer 4

Cardiovascular fitness

Question 5

What are the protocols for the Harvard step test ?

Answer 5

Step up on to a standard gym bench once every 2 seconds for 5 minutes, 150 steps in total using a metronome.
Have someone help you keep to the required pace, telling you to either speed up or slow down.
One minute after finishing the test, take your pulse (6 seconds × 10) = PULSE 1.
Two minutes after finishing the test, take your pulse (6 seconds × 10) = PULSE 2.
Three minutes after finishing the test, take your pulse (6 seconds × 10) = PULSE 3.
Use the calculator below to determine your level of fitness.

Question 6

What fitness test measures muscular endurance ?

Answer 6

One minute sit-up / press-up test

Question 7

What are the one minutes sit-up / press-up protocols ?

Answer 7

Lie on a mat with your knees bent, feet flat on the floor and arms folded across your chest or behind your head.
Your partner can hold your feet to the ground.
Start each sit-up with your back on the floor.
Raise yourself to the 90-degree position and then return to the floor.
Your partner counts how many sit-ups have been completed in 1 minute.

Question 8

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

Answer 8

Flexibility

Question 9

What fitness test covers flexibility ?

Answer 9

Sit and reach test

Question 10

Protocols of the sit and reach test

Answer 10

Remove your shoes.
Place feet flat against the bench or sit and reach box and straighten your legs fully.
Keep legs straight throughout.
Reach forward as far as possible.
Hold for 3 seconds.
Measure in cm how far you reached.

Question 11

What compnents of fitness does the hand grip test need ?

Answer 11

Strength

Question 12

What are the protocols of the hand grip strength test ?

Answer 12

With your strongest hand, squeeze the grips together to measure your strength.
Hold the grip for 3 seconds.
Get your partner to read the score off the dynamometer.

Question 13

What fitness test covers strength ?

Answer 13

Hand grip test

Question 14

What component of fitness does the 30m sprint measure ?

Answer 14

Speed

Question 15

What fitness test measures speed ?

Answer 15

30m sprint test

Question 16

Protocols of 30m sprint test

Answer 16

Mark out 30 m.
From a standing start, sprint from the start line to the finish line.
Your partner should record the time in seconds.

Question 17

What components of fitness does the vertical jump measure ?

Answer 17

Power

Question 18

What fitness test measures power ?

Answer 18

Vertical jump test

Question 19

Protocols of the vertical jump test

Answer 19

Put chalk on your fingers and from a standing position raise your arm and touch as high up the wall as you can.
Now bend your knees and jump as high as possible – touching the wall again at the highest point.
Measure the distance between the marks on the wall – this is your score.

Question 20

What does the illinois test measure ?

Answer 20

Agility

Question 21

What fitness test measures agility ?

Answer 21

Illinois agility test

Question 22

Protocols of illinois agility test

Answer 22

This test is 10 metres long and in total you will run 60 metres.
You start lying down on your front. You then sprint and weave in and out of the cones.
Use the diagram below to make sure you are following the correct route.
The time taken, measured in seconds, is your agility rating.

Question 23

What components of fitness does the 12 minute cooper run measure ?

Answer 23

Cardiovascular Fitness