Soc 4: Fitness Tests Flashcards
12 minute cooper run
Cardiovascular fitness; a course is set out, and in 12 mins you need run as far as possible and record your distance.
Harvard step test
Set up on a gym bench. Using a metronome go up and down stepping on the bench for 5 mins. After the test is completed every minute record your pulse. Next use the formula to figure out how you did.
One minute sit up
Muscular endurance. Get a mat and in 1 minute count how many sit ups you can do.
Sit and reach test
Flexibility.place feet flat aginst the bench. Keeping your legs flat, reach your arms out and measure how far you reached.
Hand grip test
Strength. In this test grip on the dynamometer and hold the grip for3 seconds. Next find out your score.
One minute press up test
This tests muscular endurance. On a mat, see how many press ups you can do in 1 minute.
30 metre sprint
This tests your speed. Mark out 30 metres. Start from a standing start and sprint to the finish line. Record your time in seconds.
Vertical jump
This test focuses on power. Place the board at where your arm reach goes up to. Starting from a vertical position, bend your knees and see how high you can jump.
Illinois agility test.
This tests agility. Mark out the track. You start lying down. During the test, you weave in and out of cones. The seconds taken shows your agility rating.