Cardiovascular endurance – Twelve minute Cooper run or swim.
Flexibility - Sit and reach test.
Speed - 30 metre sprint test.
Muscular endurance - 60 second press-up test
Muscular endurance - 60 second sit-up bleep test
Body composition – skin fold callipers
Explanation:
Testing health-related components of fitness
Strength - Hand grip dynamometer
Grip with dominant hand
Apply maximum force while arm is straight in front of the body
Repeat three times while non-participant records the maximum force reading
Strength – One rep max test
Select the body part that is to be tested and use the weight lifting technique for that body part – for example quadriceps a leg extension, pectorals – bench press
Lift a weight that is more than the training weight
Rest for 5 – 10 minutes then select a heavier weight
Repeat the process until a weight is selected that can only be lifted successfully for one rep
Usually measured in kilograms
Cardiovascular endurance - Multi-stage fitness test
Mark out a 20 m course
Participants must arrive at end line on the beep or wait for the beep before running back
Participants must run until total exhaustion prevents completion of two to three shuttlesCardiovascular endurance - Multi-stage fitness test
Mark out a 20 m course
Participants must arrive at end line on the beep or wait for the beep before running back
Participants must run until total exhaustion prevents completion of two to three shuttles
Cardiovascular endurance – Twelve minute Cooper run or swim
Measure the specific distance around a pitch or track (could be distance in the swimming pool)
Participants run or swim as far as possible in the twelve minutes
The exact distance covered is recorded and compared to normative scores
Flexibility - Sit and reach test
Remove shoes and position sit and reach box against the wall
Keep knees completely locked and reach forward with one hand on top of the other
Stretch and hold position for two seconds while non-participant records score
Cardiovascular endurance - Multi-stage fitness test
Mark out a 20 m course
Participants must arrive at end line on the beep or wait for the beep before running back
Participants must run until total exhaustion prevents completion of two to three shuttles
Cardiovascular endurance – Twelve minute Cooper run or swim
Measure the specific distance around a pitch or track (could be distance in the swimming pool)
Participants run or swim as far as possible in the twelve minutes
The exact distance covered is recorded and compared to normative scores
Flexibility - Sit and reach test
Remove shoes and position sit and reach box against the wall
Keep knees completely locked and reach forward with one hand on top of the other
Stretch and hold position for two seconds while non-participant records score
Answers & Comments
Answer:
Strength - Hand grip dynamometer.
Strength – One rep max test.
Cardiovascular endurance - Multi-stage fitness test.
Cardiovascular endurance – Twelve minute Cooper run or swim.
Flexibility - Sit and reach test.
Speed - 30 metre sprint test.
Muscular endurance - 60 second press-up test
Muscular endurance - 60 second sit-up bleep test
Body composition – skin fold callipers
Explanation:
Testing health-related components of fitness
Strength - Hand grip dynamometer
Grip with dominant hand
Apply maximum force while arm is straight in front of the body
Repeat three times while non-participant records the maximum force reading
Strength – One rep max test
Select the body part that is to be tested and use the weight lifting technique for that body part – for example quadriceps a leg extension, pectorals – bench press
Lift a weight that is more than the training weight
Rest for 5 – 10 minutes then select a heavier weight
Repeat the process until a weight is selected that can only be lifted successfully for one rep
Usually measured in kilograms
Cardiovascular endurance - Multi-stage fitness test
Mark out a 20 m course
Participants must arrive at end line on the beep or wait for the beep before running back
Participants must run until total exhaustion prevents completion of two to three shuttlesCardiovascular endurance - Multi-stage fitness test
Mark out a 20 m course
Participants must arrive at end line on the beep or wait for the beep before running back
Participants must run until total exhaustion prevents completion of two to three shuttles
Cardiovascular endurance – Twelve minute Cooper run or swim
Measure the specific distance around a pitch or track (could be distance in the swimming pool)
Participants run or swim as far as possible in the twelve minutes
The exact distance covered is recorded and compared to normative scores
Flexibility - Sit and reach test
Remove shoes and position sit and reach box against the wall
Keep knees completely locked and reach forward with one hand on top of the other
Stretch and hold position for two seconds while non-participant records score
Cardiovascular endurance - Multi-stage fitness test
Mark out a 20 m course
Participants must arrive at end line on the beep or wait for the beep before running back
Participants must run until total exhaustion prevents completion of two to three shuttles
Cardiovascular endurance – Twelve minute Cooper run or swim
Measure the specific distance around a pitch or track (could be distance in the swimming pool)
Participants run or swim as far as possible in the twelve minutes
The exact distance covered is recorded and compared to normative scores
Flexibility - Sit and reach test
Remove shoes and position sit and reach box against the wall
Keep knees completely locked and reach forward with one hand on top of the other
Stretch and hold position for two seconds while non-participant records score