Soc4: Fitness Testing

Question 1

12 min cooper run

Answer 1

Cardiovascular fitness:

Run as much as you can in 12 mins around an area of a square of either 50m or 100m

Question 2

Harvard step test

Answer 2

Cardiovascular fitness:
Step up onto a bench once every two seconds for five minutes. After one, two and three minutes record the pulse and do 6 seconds x 10 for each. Time of exercise x 100 / pulse x 2 = score

Question 3

1 min sit up test

Answer 3

Muscular endurance:
Lay flat on your back with your knees bent at a 90 degree angle then lift your body up to your legs using your core muscles

Question 4

Sit and reach test

Answer 4

Flexibility:

Sit down with your legs straight against then bench and reach as far as you can

Question 5

Hand grip test

Answer 5

Muscular strength:

Get your strongest hand and squeeze the machine as hard as you can

Question 6

1 minute push up test

Answer 6

Muscular endurance:

Get into the push up position, go down and up as many as you can in one minute

Question 7

30m sprint

Answer 7

Speed:

Run as fast as you can in 30m

Question 8

Vertical jump test

Answer 8

Power:

Jump as high as you can

Question 9

Illinois agility test

Answer 9

Agility:

Run around the given circuit in the quickest time possible