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Question 1

Why Is Fitness Testing Important?

Answer 1

It will help help identify your base line fitness levels
It will show your areas of strength and weakness
It will show improvement

Question 2

What component of fitness does the 12 minute cooper run test?

Answer 2

It tests your cardiovascular fitness.

Question 3

What fitness test measures your cardiovascular fitness?

Answer 3

12 min cooper run/ swim

Question 4

What are the Protocols for the 12 min cooper run?

Answer 4

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

Question 5

What component of fitness does the harvard test measure?

Answer 5

Cardiovascular fitness

Question 6

What is the second fitness test that measures cardiovascular fitness?

Answer 6

The Harvard Test

Question 7

What are the protocols of the Harvard Step test?

Answer 7

Step up on to a standard gym bench once every 2 seconds for 5 minutes (150 steps in total), using a
Standard gym bench
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 8

What component of fitness does the One minute sit up test measure?

Answer 8

Muscular endurance.

Question 9

What fitness test measures our muscular endurance?

Answer 9

One minute sit up test
One minute press up test

Question 10

What are the protocols for the one minute sit up test?

Answer 10

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 11

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

Answer 11

Flexibility

Question 12

How can we measure our flexibility?

Answer 12

The Sit and reach test

Question 13

What are the protocols of the sit and reach test?

Answer 13

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

Question 14

What component of fitness does the hand grip test measure?

Answer 14

Muscular strength

Question 15

What fitness test measures muscular strength?

Answer 15

Hand grip test

Question 16

What are the protocols of the hand grip test?

Answer 16

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.

Question 17

What component of fitness does the 30m sprint test measure?

Answer 17

Speed

Question 18

What fitness test measures speed?

Answer 18

30m sprint test

Question 19

What are the protocols of the 30m sprint test?

Answer 19

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

Question 20

What component of fitness does the vertical/sargent jump test?

Answer 20

Power

Question 21

What fitness test measures power?

Answer 21

Vertical jump/sargent jump test

Question 22

What are the protocols of the Vertical jump/ sargent test?

Answer 22

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

Question 23

What component of fitness does the Illinois agility test measure?

Answer 23

Agility

Question 24

What fitness test measures agility?

Answer 24

Illinois agility test

Question 25

What are the protocols for the Illinois agility test?

Answer 25

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