Soc4 Fitness Testing

Question 1

12 min cooper run

Answer 1

Cardio vascular fitness

Try and run as much as you can in 12 minutes.

Question 2

Harvard step test

Answer 2

Cardio vascular fitness

Step up and down a gym bench for 5 mins and check your heart rate after 1,3,5 minutes to see how your recovery is.

Question 3

Sit up test

Answer 3

Muscular endurance

Do sit ups constantly for 1 minute

Question 4

Sit and reach test

Answer 4

Flexibility

In a slow motion reach out as far as possible.

Question 5

Hand grip

Answer 5

Hold on to a device and squeeze as hard as possible

Muscular strength

Question 6

Press up test

Answer 6

Do press ups continuously for 1 minute

Muscular endurance

Question 7

30 m sprint

Answer 7

Sprint as fast as possible for 30m

Reaction time and speed

Question 8

Vertical

Answer 8

Jump as high as possible without a run up

Power

Question 9

Illinois agility test

Answer 9

Go around the cones as fast as possible using the set route

Reaction time and agility