measuring health and fitness Flashcards
why do you fitness test
SWIM
S- identify STRENGTHS
W - identify WEAKNESSES
I - monitor IMPROVEMENT
M - MOTIVATION for performers
what does multi-stage fitness test test for and describe protocol
- for cardiovascular endurance
Protocol
- indicidual runs 20m in time with beeps
- the time between beeps gets shorts as the level increases
- the individual keeps runninging until they cannot keep up with the beeps
- score is recorded as a level and a beep and is compared to national averages
what does the Cooper Run test for and describe the protocol
for cardiovascualr endurance
Protocol:
- flat surface or oval track is used
- distance covered in 12 minutes is recorded
- compared to national averages
what does the abdominal curl test test for and describe the protocol
for muscular endurance
Protocol:
- lie on mat in sit-up position, partner supports ankles
- sit up on the bleep and down on the bleep
- it is a progressive test - the bleeps get faster
- record score: how many sit ups you complete
- socores are compared to national averages
what does press-up test tes for and what is the protocol
musclar endurance
Protocol:
- many different methods
- ‘modified’ press up position with legs higher than hands
- count how many press ups can be done in 60 seconds or until exhaustion
what does the hand-grip dynamometer test for and describe protocol
for strength
Protocol,:
- dynomometer should be held in individuals dominant hand
- squeeze with maximum effort as raising arm above head and record score
- repeat 3 times and record best score
compare to national averages
what does 1-rep max test test for and describe protocol
for strength
protocol:
- lift with a weight once using correct technique
- if completed, attempt a higher weight until the heaviest weight the individual can possibly lift once is discovered
- if weight cannot be lifted, a lighter weight should be used ot calculate the maximum weight that can be lifted
what does the sit and reach test test for and describe its protocol
for flexibility
Protocol:
- sit on floor with legs stretched, shoes off and feet flat against the sit and reach box
- individual reaches forward as far as possible and recorded
- best of 3 scores is used and compared to national averages
what does skin fold calliper test tes for and describe the protocol
body composition
- several areas of body are used
- skinfolds are grasped between thumb and index finder and lifted 1cm
- the calipers are used to measure the sixe of the skinfold at each site
what does the illinois agility test test for and describe the protocol
for agility
Protocol:
- perfromer lies face down on the floor
- test involves running around the cones
- as fast as possible
- it is timed in seconds
- can be compared to national averages
what does 30/50m sprint test for and describe protocol
speed
- using a flying stat
- individual is timed running 30/50m as fast as they can
- the score in seconds is compared to national averages
what does the vertical jump test test for and describe protocol
power
- feet flat, stand and push the wall ruler with the fingertips as high as possible
- this provides the individuals ‘zero point’
- apply chalk to fingertips
- from a standing position the individual jumps as high as possible, marking the ruler with the chalk
- the observer records the height jumper in cm
- the score is compared to national averages
stork balance test for what and describe protocol
balance
- start balanced flat on 2 feet
hands placed on hips
- onle leg is lifted so toes of the lifted leg touch the inside of the knee of the planted leg
- timekeeper tells the individual to raise the heel on the plated leg and stopwatch starts
- balance on one leg for as long as possible until balance is lost or toes stop touching other leg
- time is recorded in mins or seconds
- scores compared to national averages
describe alternate hand throw test and what does it test for
- co-ordination
- tennis ball stands in one hand
- both feet together 2m from the wakk
- when go is called timer starts for 30 seconds
- individual throws the ball against the wall and catched the ball with the other hand
- repeat as many times as possible
- 2 attempts allowed
- score compared to national averages
what des ruler drop test test for and describe the protocol
reaction time
- one person holds metre ruler at zero point
- person being tested places their thumb and index finger of their dominant hand around the ruler at 50cm
- without warning the ruler is released
- the individual being rested must react to the drop and catch the ruler as fast as they can with thier thumb and index finger
- socr eis recorded in cm how far from 50cm does the individual catch their ruler
- 3 attempts allowed
