Soc 4 ( PEP )

Question 1

12 - minute cooper run

Answer 1

This test focuses on cardiovascular fitness

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

Question 2

Harvard step test

Answer 2

This test focuses on cardiovascular fitness

. 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 3

One minute sit up test

Answer 3

This test focuses on muscular endrance

. 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 4

Sit and reach

Answer 4

This test focuses on flexbility

. 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 5

Hand grip test

Answer 5

This test focuses on strength

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

Question 6

One minute press up test

Answer 6

This test focuses on muscular endrance

. Lie on the ground with your hands by your shoulders and straighten your arms. This is the starting position.
. Bend your arms so your elbows are at 90 degrees, making sure your body remains straight and does not touch the floor.
. Straighten your arms again to the start position.
. Complete as many press-ups as you can in 1 minute, with your partner counting.

Question 7

30 metre sprint test

Answer 7

This test focuses on speed

. 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 8

Vertical jump

Answer 8

This test focuses on power

. 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 9

Illinois agility test

Answer 9

This test focuses on agility

. 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.