Soc4 Flashcards
Why is fitness testing important?
It provides the performer with a benchmark. You can compare your results with other people (normative data). It helps identify if the training program ( PEP) is effective.
What component of fitness does the 12 minute cooper run/swim measure
Cardiovascular fitness ( exercising your whole body for long periods of time
What are the protocol for the 12 minute cooper run
-use a 200m area marked every 10m
-run as far as possible in 12 minutes
-record the distance covered to the nearest 10 metres
What fitness test measures cardiovascular fitness?
12 minute cooper run/swim
Name another test that measures cardiovascular fitness
The harvard step test
What are the protocols for the harvard step test
-step up onto a standard gym bench once every 2 seconds for 5 minutes (150 reps in total) using a metronome
-have someone keep you at the required pace telling you to speed up or slow down
- one minute after finishing, take your pulse( 6 seconds x 10)= pulse 1
- 2 minutes after test take pulse ( 6 seconds x 10 = pulse 3
3 minutes after test take pulse 6 seconds x 10 = pulse 3
Use calculator to determine your fitness ( pulse 1 +2+3 x2 = answer
What does harvard step test measure
Your cardiovascular fitness ( step up and down on bench for 5 minutes)
What are protocols for 1 minute 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 fitness test can we use to measure muscular endurance
1 minute situp and 1 minute pushup test
Which fitness test measures flexibilty
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 does the hand grip strength test measure
Muscular strength
What is the protocol for the hand grip strength test
1 With your strongest hand, squeeze the grips together to measure your strength.
2 Hold the grip for 3 seconds.
3 Get your partner to read the score off the dynamometer.
What does the 1 minute press up test measure
Muscular endurance
What is the protocol 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.
