Soc4-fitness Testing Flashcards
Why is fitness testing importants
Iditenfies base line fitness levels
Identifies strengths
Identifiea weaknesses
What component of fitness does the 12 minute cooper run/swim peform
Cardio vascular fitness
What fitness test measures cardio vascualr fitness
12 minute cooper run/swim
What are the protocols for the 12 minute cooper run
1Use a 200 m area, marked.every 10 m.
2 Run as far as possible in 12 minutes.
3 Record the distance covered tothe nearest 10 metres.
What component of fitness does the havard step test work
Cardio vascualr fitness
Name a fitness test does cardio vascualar fitness is used
Havard step test
What are the protocols of the havard step test
- Step up on to a standard gym bench once every 2 seconds for 5 minutes (150 steps in total), using a metronome.
2 Have someone help you keep to the required pace, telling you to either speed up or slow down.
3 One minute after finishing the test, take your pulse (6 seconds × 10) = PULSE 1.
4 Two minutes after finishing the test, take your pulse (6 seconds * 10) = PULSE 2.
5 Three minutes after finishing the test, take your pulse (6 seconds * 10) = PULSE 3.
6 Use the calculator below to determine your level of fitness.
What component of fitness does the 1 minute sit up and 1 minute press up test measure
Muscular endurance
What fitness test can you use to measure muscular endurance
1 minute sit up test or 1 minute press up test
What are the protocols of the 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 are the protocols or the 1 minute press up test
1 Lie on the ground with your hands by your shoulders and straighten your arms. This is the starting position.
2Bend 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.
What does the sit and reach test measure
Flexibility
What are the protocols of the sit and reach test
1 Remove your shoes.
2Place 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 test meausres flexibility
Sit and reach test
What component of fitness does the hand grip test(dynamometer)
Muscular strength
What test can you use to measure muscular endurance
Hand grip test
What are the protocols 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 fitness test measures speed
30-metre sprint test
What component of fitness does the 30-metre sprint test measure
Speed
What are the protocols for the 30-metre sprint test
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
What component of fitness does the vertical jump/sargent jump measure
Power
What fitness test measures power
Vertical jump/sargent jump
What are the protocols for the vertical jump/sargent jump
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.
What component of fitness does the illenois agility test measure
Agility
What test can you measure agility with
Illenois agility test
What protocols do the illenois test require
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.
