Soc 4 Fitness Testing Flashcards
What does the 12 min cooper run test
Tests
cardiovascular fitness and estimates vo2 max
What is the protocal for the 12 min cooper run
Run for 12 mins around a course, normally marked by cones. For example 50 metre intervals. Measure the distance you cover and your vo2 max and calculate score against a table of normative data
30 meter sprint
Tests a persons speed
What is the protocal for a 30 meter sprint
work with a partner.Mark out a 30m distance.When your partner signals you to start run as fast as you can while your partner records.
Hand grip test
Tests muscular strength
Hand grip test protocal
use a hand grip dynamometer. With your strongtest hand in hand squeeze as tightly as you can. Take three recordings. Record the best score.
One min pressup test
Test muscular endurance
One min pressup protocal
Preform press ups as partner starts clock as you do press ups, if struggling go on knees
One min sit up test
Muscular indurance
One min sit up test protocal
Partner starts clock as you start sit ups, partner records the number of complete sit ups
Vertical jump test
Leg power
Leg jump test protocal
Chalk you fingers and reach up, jumper as high as you can and record the highest point
Sit and reach test
Flexibility and back power
Sit and reach test protocal
Measure how far beyond your arms can reach if cant reach your in minus score if you can reach your knees you can your are avarage
Hardvard step test
Cardiovascular endurance
