Answer:
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 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
Speed - 30 metre sprint test
Mark out a 30 metre distance on an even, firm surface
Participant takes a rolling start so that they are running at full speed as they hit the start line
Ensure accurate timing by using two timers
Muscular endurance - 60 second press-up test
On a cushioned surface the participant performs as many full press-ups as possible in 60 seconds
Elbows moving from the locked, straight position to 90 degrees of flexion
Non-participant counts the completed actions and judges that all actions are full
Muscular endurance - 60 second sit-up bleep test
On a cushioned surface the participant performs as many full sit ups as they are able to in time to set beeps over 5 minute period
Lying on the back, elbows bent and hands by the ears, knees bent, the participant moves from a lying position to sitting up with their elbows touching their knees and then returns to the ground
Non-participant holds the participants feet on the ground, counts the completed actions and judges that all actions are full
Measured in complete number of sit-ups performed
Body composition – skin fold callipers
This test is done using skin-fold callipers. Skinfolds are taken from four body sites:
triceps – the skinfold is taken on the back of the arm between the shoulder and the elbow
biceps – the skinfold is taken on the front of the arm between the shoulder and bottom of the upper arm
subscapular – the skinfold is taken 2cm below the lowest point of the shoulder blade
suprailiac - the skinfold is taken just above the hip bone
Explanation:
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