Soc4: Fitness Testing Flashcards
12minute Cooper Run
Purpose and Protocal
Cardiovascular Fitness.
Run for 12minutes and see how far you can run
Harvard step test
Purpose and protocal
Cardiovascular fitness
Step up and down a bench for minutes then check your pulse 3times with 30sec breaks between each
One min sit up
Purpose and protocal
Muscular endurance
Count how many sit ups you do in one minute
One min press up
Purpose and protocal
Muscular endurance
Count how many press ups you do in one minute
Sit and reach
Purpose and protocal
Flexibility
Take off your shoes and place your feet flat against the box, keep your legs straight and reach out as far as you can, hold it for three seconds then record it
Hand grip test
Purpose and protocal
Muscular strength
Squeeze the grips together hold for three seconds then see how much you measured
30metre sprint
Purpose and prorocal
Speed
Put a timer and see how long it takes you to run 30metres
Verticle jump
Purpose and protocal
Power
raise the measuring stick as high as you can without lifting your feet then stand sideways against the wall and jump then touch the wall at the apex of your jump
Illinois agility test
Purpose and protocal
Agility
Run throughout the course, in and out of the cones, and time how long it takes you
3 reasons why are fitness tests important
To identify your strengths and weaknesses
Monitor your progress
Give yourself an incentive