Soc4 (Fitness testing)

Question 1

12 minute cooper run

Answer 1

• Testing Cardiovascular fitness
• Run as far as you can for 12 minutes, around a square with either 25 or 50 metre sides, recording your distance to the nearest 10 metres

Question 2

One minute sit up

Answer 2

• Muscular endurance

- Lay down flat on the floor, put your legs at a 90 degree angle and get your head near to your legs as much as possible

Question 3

Havard step test

Answer 3

• cardiovascular fitness
• Step up onto a bench and back down onto the group every 2 seconds for 5 minutes and record your pulse after 1 minute, 3 minute and 5 minute

Question 4

Sit and reach test

Answer 4

• flexibility

- put your legs horizontal and flat against the wall, reach as far as possible

Question 5

Hand grip test

Answer 5

• Muscular strength

- Pit your hand out straight and squeeze as hard as you can

Question 6

One minute press up test

Answer 6

• muscular endurance
• put your hands horizontal to your shoulders downwards, with your body straight and bend with your chest nearly touching the floor and get back to the original position

Question 7

30 metre sprint

Answer 7

• Speed

- set up a track 30 metres long and run as quick as you can over that distance

Question 8

Vertical jump

Answer 8

• power
• reach your hand as much as possible pushing the slider to the peak of your stretch and then jump as high as possible from a standing start

Question 9

Illinois agility test

Answer 9

• agility

- set up the correct course for the test which is 60 metres long and run as quick as you can going around the cones