Fitness Testing Flashcards
Copper Test - Equipment
> Measured distance
Stopwatch
Whistle
Assistant
Copper Test - Information
> Aerobic fitness tested
> Own pace for 12 minutes
Copper Test - Protocol
> Warm up > A 'lap' should 200m long with 10m intervals > Run at your optimal speed > Kept informed of your time each lap > Run for 12 minutes > Distance traveled to nearest 10m > Signal the clear end of the 12 minutes
Sit Ups - Equipment
> Non-slip mat
> Stopwatch
Sit Ups - Information
> Muscular strength and endurance tested
Sit Ups - Protocol
> Warm up
Correct technique
Start position: lying down, face up, knees bent at 90 degrees
Feet in contact with floor (NOT HELD)
Arms, palms and fingers fully extended on thighs
Keep chin close to chest
Hips and shoulders to be aligned
Sit and Reach - Equipment
> Box
> Ruler
Sit and Reach - Information
> Flexibility tested
Sit and Reach - Protocol
> Explain > Warm up > Securely placed at wall > Remove shoes, feet flat against box > Knees to be held > Bend waist > Performed slowly > Two second hold > Test taken twice
Grip strength - Equipment
> Handgrip dynamometer
Grip Strength - Information
> Maximum isometric strength tested
Grip Strength - Protocol
> Set to 0 > Explain > Hand not to be damp or sweaty > Held in line with forearm, facing away from leg > Dynamometer does not touch leg or body > Squeeze without jerking > Test taken twice
Standing Broad Jump - Equipment
> Calibrated landing mat
> Measuring tape
Standing Broad Jump - Information
> Explosive strength tested
Standing Broad Jump - Protocol
> Explain
Warm up
Non-slip surface
Allow adequate space for falling
Stand at 1m or 2m take-off line, feet together
Bend knees, swing both arms back then forward
Distance from take-off line to back of heel
Test taken twice but can be a third if needed
