Testing & Developing COF Flashcards
What is the purpose of the multi-stage fitness test?
The purpose of the multi-stage fitness test is to predict the maximum rate of oxygen consumption during exercise, which helps assess the level of cardiovascular fitness.
How is the 12-minute Cooper run test conducted & what does it measure?
The 12-minute Cooper run test requires the individual to run as far as possible within a 12-minute period. Measures cardiovascular endurance.
What is the purpose of the sit-up test?
The purpose of the sit-up test is to measure the muscular endurance of the abdominal muscles.
How is the body mass index (BMI) calculated and used?
BMI is calculated by measuring an individual’s weight and height. The measurements are placed on a chart, which indicates whether the individual is underweight, normal weight, overweight, or obese.
What does the vertical jump test measure?
The vertical jump test measures the explosive power of the lower limbs.
How do you perform the Illinois agility test & what does it measure?
To perform the Illinois agility test, the individual sprints to a set point, then weaves in and out of a series of cones, and finishes with a sprint between two fixed points.
What is the purpose of the ruler drop test?
The purpose of the ruler drop test is to measure reaction time. The individual catches the ruler dropped by a partner, and the distance between the thumb and forefinger is recorded.
What is the difference between validity and reliability in fitness testing?
Validity refers to the degree to which a test measures what it is supposed to measure, while reliability refers to how consistent the measurement method is.
How does the interval training method benefit cardiovascular health?
The interval training method maximizes cardiovascular benefits by alternating between periods of high-intensity activity and rest, which strengthens the heart and improves anaerobic fitness.
How can the continuous training method improve fitness?
The continuous training method improves cardiovascular fitness by maintaining a steady intensity over a prolonged period, which enhances aerobic fitness.
What is the target heart rate range for aerobic fitness?
The target heart rate range for aerobic fitness is between 60-80% of the maximum heart rate (MHR).
How do repetitions and sets support different fitness goals?
For muscular strength, high weight and low repetitions (reps) are used, while for muscular endurance, low weight and high repetitions are used.
What is the main benefit of flexibility training?
Flexibility training improves the range of motion, enhances posture, improves muscle coordination, and reduces the risk of injury.
What does the plyometric training method improve?
Plyometric training improves power, increases speed, and enhances strength.
How is the maximum heart rate (MHR) calculated?
The maximum heart rate (MHR) is calculated by subtracting an individual’s age from 220.
What is the purpose of the stork stand test & what does it test?
The stork stand test measures an individual’s ability to maintain balance in a static position. The individual balances on one foot with the other foot placed against the knee of the standing leg.
What is the importance of normative data in fitness testing?
Normative data is important because it provides average measurements that help compare an individual’s results and track their progress toward improvement.
How can circuit training be tailored to meet different fitness goals?
Circuit training can be adjusted to target different components of fitness, such as strength building or muscular endurance, by changing the exercises and their intensity.
What is the purpose of using skinfold calipers in fitness testing & what component of fitness does it test?
Body composition. Skinfold calipers are used to measure subcutaneous fat in specific areas of the body, which helps predict the total amount of body fat using formulas.
What is the purpose of the alternate hand wall toss test?
The alternate hand wall toss test is designed to measure hand-eye coordination by having the individual throw a ball against a wall with one hand, catch it with the opposite hand, and repeat the process for 30 seconds.
What kind of fitness goals does weight training support?
Weight training supports goals related to increasing muscle mass, strength, muscular endurance, and reducing body fat.
How is muscular strength defined in the context of fitness testing?
Muscular strength refers to the maximum amount of force a muscle or group of muscles can generate, measured through tests like the handgrip dynamometer or maximum push test.
How does fartlek training benefit cardiovascular fitness?
Fartlek training, which involves varying the intensity of exercise, maximizes cardiovascular benefits by improving speed, endurance, and aerobic capacity.
Why is the sit and reach test used, and what does it measure?
The sit and reach test is used to measure flexibility, specifically the extensibility of the hamstrings and lower back.
What is the primary benefit of plyometric training?
The primary benefit of plyometric training is the improvement of explosive power, which enhances an individual’s speed, strength, and ability to generate force quickly.
What is the effect of high weight–low rep training on muscular strength?
High weight–low repetition training increases muscular strength by challenging the muscles with heavier loads and fewer repetitions, promoting muscle hypertrophy.
What is validity?
The degree to which a test measures what it is supposed to measure.
What is reliability?
How consistent the method of measurement is.
