Soc4-fitness Testing

Question 1

Why is fitness testing importants

Answer 1

Iditenfies base line fitness levels
Identifies strengths
Identifiea weaknesses

Question 2

What component of fitness does the 12 minute cooper run/swim peform

Answer 2

Cardio vascular fitness

Question 3

What fitness test measures cardio vascualr fitness

Answer 3

12 minute cooper run/swim

Question 4

What are the protocols for the 12 minute cooper run

Answer 4

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.

Question 5

What component of fitness does the havard step test work

Answer 5

Cardio vascualr fitness

Question 6

Name a fitness test does cardio vascualar fitness is used

Answer 6

Havard step test

Question 7

What are the protocols of the havard step test

Answer 7

1. 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.

Question 8

What component of fitness does the 1 minute sit up and 1 minute press up test measure

Answer 8

Muscular endurance

Question 9

What fitness test can you use to measure muscular endurance

Answer 9

1 minute sit up test or 1 minute press up test

Question 10

What are the protocols of the 1 minute sit up test

Answer 10

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.

Question 11

What are the protocols or the 1 minute press up test

Answer 11

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.

Question 12

What does the sit and reach test measure

Answer 12

Flexibility

Question 13

What are the protocols of the sit and reach test

Answer 13

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.

Question 14

What test meausres flexibility

Answer 14

Sit and reach test

Question 15

What component of fitness does the hand grip test(dynamometer)

Answer 15

Muscular strength

Question 16

What test can you use to measure muscular endurance

Answer 16

Hand grip test

Question 17

What are the protocols for the hand grip strength test

Answer 17

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 18

What fitness test measures speed

Answer 18

30-metre sprint test

Question 19

What component of fitness does the 30-metre sprint test measure

Answer 19

Speed

Question 20

What are the protocols for the 30-metre sprint test

Answer 20

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 21

What component of fitness does the vertical jump/sargent jump measure

Answer 21

Power

Question 22

What fitness test measures power

Answer 22

Vertical jump/sargent jump

Question 23

What are the protocols for the vertical jump/sargent jump

Answer 23

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 24

What component of fitness does the illenois agility test measure

Answer 24

Agility

Question 25

What test can you measure agility with

Answer 25

Illenois agility test

Question 26

What protocols do the illenois test require

Answer 26

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.