Soc4:fitness Testing Flashcards

1
Q

Why is fitness testing important?

A

-identifies your baseline fitness levels
-areas of weakness and strengths

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2
Q

What component of fitness does the 12 minute cooper run/swin test

A

Cardio vascular fitness

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3
Q

What fitness test measures cardiovascular fitness

A

-12 minute cooper run/swim
-Harvard step test

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4
Q

What are the protocols for 12 meter cooper run

A

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

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5
Q

What component of fitness does the harvard step test measure

A

Cardiovascular fitness

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6
Q

What component of fitness does the harvard step test measure

A

Cardiovascular fitness

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7
Q

What are the protocals for the harvard step test

A

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.

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8
Q

What component of fitness the one minute sit-up/pushup test measure

A

Muscular endurance

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9
Q

What fitness test measures muscular endurance

A

One minute sit-up/push-up test

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10
Q

What are the protocals of the one minute sit-up/push-up test

A

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.

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11
Q

What does the sit and reach test measure

A

Flexibility

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12
Q

What fitness test measures flexebility

A

Sit and reach test

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13
Q

What are the protocols of thw sit and reach test

A

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.

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14
Q

What component of fitnes does the hand-grip dynamometer test measure

A

Musular strength

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15
Q

What test measures muscular strength

A

Hand grip dynamometre test

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16
Q

What are the protocols for the hand grip dynamometre test

A

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

17
Q

What fitness test measures speed

A

30-metre sprint test

18
Q

What does the 30-metre sprint test measure

A

Speed

19
Q

What are the protocols of the 30-metre sprint test

A

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.

20
Q

What fitness test measures power

A

Vertical jump/sargent jump test

21
Q

What componwnt of fitness does vertical jump/sargent jump test measure

A

Power

22
Q

What are the protocols of the vertical/sargent jump test

A

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.

23
Q

What fitness test measures agility

A

Illinois agility tes

24
Q

What does the illinois test measure

A

Agility

25
Q

What are the protocols for the illinois agility test

A

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.

26
Q

How do you work out your maximum heart rate?

A

220-your age=