Soc4:fitness Testing Flashcards
Why is fitness testing important?
-identifies your baseline fitness levels
-areas of weakness and strengths
What component of fitness does the 12 minute cooper run/swin test
Cardio vascular fitness
What fitness test measures cardiovascular fitness
-12 minute cooper run/swim
-Harvard step test
What are the protocols for 12 meter cooper run
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.
What component of fitness does the harvard step test measure
Cardiovascular fitness
What component of fitness does the harvard step test measure
Cardiovascular fitness
What are the protocals for the harvard step test
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.
What component of fitness the one minute sit-up/pushup test measure
Muscular endurance
What fitness test measures muscular endurance
One minute sit-up/push-up test
What are the protocals of the one minute sit-up/push-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 does the sit and reach test measure
Flexibility
What fitness test measures flexebility
Sit and reach test
What are the protocols of thw sit and reach test
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.
What component of fitnes does the hand-grip dynamometer test measure
Musular strength
What test measures muscular strength
Hand grip dynamometre test
What are the protocols for the hand grip dynamometre 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 does the 30-metre sprint test measure
Speed
What are the protocols of 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 fitness test measures power
Vertical jump/sargent jump test
What componwnt of fitness does vertical jump/sargent jump test measure
Power
What are the protocols of the vertical/sargent jump test
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 fitness test measures agility
Illinois agility tes
What does the illinois test measure
Agility
What are the protocols for the illinois agility test
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.
How do you work out your maximum heart rate?
220-your age=
