Question 1: Name two fitness components that are commonly tested during fitness assessments.

Answer: Commonly tested fitness components include cardiovascular endurance and muscular strength.

Question 2: Describe how you would perform the shuttle run test and what it measures.

Answer: The shuttle run involves running back and forth between two markers 20 meters apart at increasing speeds until you cannot keep up. It measures cardiovascular endurance.

Question 3: What is the main purpose of the sit-up test in fitness assessments?

Answer: The sit-up test measures abdominal muscular endurance and core strength.

Question 4: Explain why it is important to warm up before performing fitness tests.

Answer: Warming up prepares the muscles and heart, reduces the risk of injury, and improves performance during the test.

Question 5: Describe the procedure for conducting the handgrip strength test.

Answer: The individual squeezes a handgrip dynamometer as hard as possible with one hand, usually while sitting, to measure grip strength.

Question 6: Sketch a simple diagram showing the layout of a 30-meter sprint test area.

Answer: The sketch should show a straight 30-meter track with clear start and finish lines marked.

Question 7: Identify one fitness test used to measure flexibility and describe how it is performed.

Answer: The sit-and-reach test measures flexibility. You sit on the ground with legs straight and reach forward as far as possible along a ruler or box.

Question 8: List two safety precautions you should take before starting a fitness test.

Answer: Ensure you warm up properly and perform the test on a flat, safe surface.

Question 9: Imagine you are designing a fitness test for upper body strength. Describe one exercise or test you would include.

Answer: A suitable test is the handgrip strength test, where the participant squeezes a dynamometer to measure grip strength.

Question 10: Why is it important to record your results after completing fitness tests?

Answer: Recording results helps track progress, set goals, and identify areas that need improvement.