Soc4: Fitness Testing Flashcards
What is the protocol and purpose of the Press up Test?
Purpose: Tests muscular endurance.
Protocol: Perform each press-up with your hands on the ground, level with your
shoulders. Then straighten your arms to get into the starting position. Bend
your arms and lower your body until your elbows form a 90 degree angle,
then return to the starting position to complete one press up
What is the protocol and purpose of the Hand Grip Test?
Purpose: Tests muscular strength in the hand
Protocol: Use a hand grip dynamometer with your strongest hand, squeeze as tightly
as possible, Take three recordings. Record the best score
What is the protocol and purpose of the 1 min Sit up Test?
Purpose: Tests abdominal muscular endurance
Protocol: Perform each sit-up with your knees bent and your hands on your ears, Sit
up and touch your knees with your elbows
Work with a partner. Your partner starts the clock as you start your sit-ups
and continue with good form for one minute,
What is the protocol and purpose of the 30m Sprint Test?
Purpose: Tests a person’s specs
Protocol: Work with a partner. Mark out a 30m distance. When your partner signals
you to start, run as fast as you can while your partner records your time.
What is the protocol and purpose of the Vertical Jump Test?
Purpose: Tests leg power.
Protocol: Chalk your fingertips then reach up and touch the wall as high as you can,
Bend your knees and jump, touching the wall at the highest point of the
jump. Measure how high above your standing reach mark you jumped and
record your result. Score the best of three attempts.
What is the protocol and purpose of the Sit and Reach Test?
Purpose: Measures the flexibility of the hamstrings and lower back muscles
Protocol: Either use a standard sit and reach box or sit down with legs straight and
feet against a bench set on its side. Measure how far beyond your toes you
can reach. If you can not reach your toes you score a minus total. If you just
reach your toes you scare zero, which is average.
What is the protocol and purpose of the 12 min Cooper Run Test?
Purpose: Tests cardiovascular fitness and estimates VO, max
Protocol: Run for 12 minutes around a course, normally marked by cones at, for
example, 50-metre intervals. Measure the distance you cover and your
VO, max, and calculate your score against a table of normative data, Use the
same course when you do your re-test, run.
What is the protocol and purpose of the Harvard Step Test?
Purpose: Tests cardiovascular endurance as the score is based on heart rates; good
muscular endurance in the legs is helpful but not measured.
Protocol: Step on and off a 45cm-high bench every two seconds for five minutes, Keep
to a regular pace so that you step on and off ance every two seconds, making
150 steps in five minutes, It may help you to count 1
4 for a complete
step on and off the bench, Measure your heart rate at one, two and three
minutes into recovery. The fitter you are, the quicker your recovery will be.
If your heart rate has not recovered to your resting heart rate after three
minutes, continue every minute until it has fully recovered and note that
lime too
What is the definition for Norm?
A pattern or standard
What is the definition of Quantitative?
information about quantities which can be measured
What is the definition of Qualitative?
information about qualities which is difficult to measure.
What is the definition of Protocol?
official procedure (set way to do something)
