Fitness Testing Flashcards
(11 cards)
Tests for Cardiovascular Fitness…
HARVARD STEP TEST
Equipment needed: stopwatch and 45 cm high step.
1) Do 30 step-ups a minute (a step every two seconds) for 5 minutes.
2) You then take three pulse readings: the first one minute after you finish the test, then two minutes after and then three minutes after.
3) You put these numbers into a formula to work out your score
- the higher your score, the fitter you are.
COOPER 12-MINUTE RUN AND SWIM TESTS
Equipment needed: stopwatch and 400 m track.
1) Run round the track as many times as you can in 12 minutes.
2) The distance you run is recorded in metres. The further you can run, the fitter you are.
Test for Muscular Strength…
GRIP DYNAMOMETER TEST
Equipment needed: a dynamometer.
1) A dynamometer is a device used to measure Bup strength— the strength in the hand and forearm.
2) You grip as hard as you can for about five seconds and record your reading in kg.
3) Usually, you do it three times and take your best score.
Test for Muscular Endurance…
ONE-MINUTE SIT.UP AND ONE MINUTE PRESS-UP TESTS
You just do as many sit-ups or press-ups as you can in a minute.
Your result is a number of sit-ups or press-ups per minute - the higher the number, the better your endurance.
• Sit-ups test your abdominal muscles’ endurance, press-ups test the endurance of your upper body.
Test for speed…
30 m SPRINT TEST - SPEED
Equipment needed: stopwatch, tape measure and cones to mark the distance.
• Run the 30 m as fast as you can and record your time in seconds.
The fewer seconds, the quicker you are.
• The test can be done over different distances, e.g. 35 m is often used.
Test for agility…
ILLINOIS AGILITY RUN TEST - AGILITY
Equipment needed: stopwatch, cones and a tape measure.
1) Set out a course using cones like this.
2)Start lying face down at the start cone.
Then run the course as fast as you can.
3) The course is set up so you have to keep changing direction. The fewer seconds it takes you to finish the course, the more agile you are.
Test for power…
VERTICAL JUMP TEST
Equipment needed: chalk, tape measure and a wall.
Put chalk on your fingertips and stand side-on to a wall.
Raise the arm that’s nearest the wall and mark the highest point you can reach.
Still standing side-on to the wall, jump and mark the wall as high up as you can.
Measure the distance between the marks in centimetres the larger the distance, the more powerful your leg muscles are.
Test for Flexibility…
SIT AND REACH TEST
Equipment needed: ruler or tape measure and a box.
1) This test measures flexibility in the back and lower hamstrings.
2)You sit on the floor with your legs straight out in front of you and a box flat against your feet.
3) You then reach as far forward as you can and an assistant measures the distance reached in centimetres — the further you can reach, the more flexible your back and hamstrings are.
The distance reached can be measured in different ways — usually it’s how many centimetres past your toes that you manage to reach.
Test for balance…
Standing stalk test-• Participant places their hand on hips and one foot on inside knee of the opposite leg
• Participant raises their heel and holds the balance for as long as possible
• The score is taken as the total time the participant held the balance successfully
Test for coordination…
Alternate hand wall toss
• Participant stands exactly two metres from a smooth-surfaced wall
• Participant throws the ball with one hand and catches with the other and repeats
Non-participant counts number of successful catches in 30 seconds
What are 6 skill related components of fitness
Agility
Coordination
Speed
Power
Reaction
Balance
What are 5 fitness related components of fitness
Muscular endurance
Muscular strength
Body composition
Flexibility
Cardiovascular Fitness
