Fitness Tests Flashcards
Reasons for testing
> Provides information about the individual’s current state of fitness and health
Highlights strengths and weaknesses
Evaluate the effectiveness of a training program
Talent identification
Motivates the performer to improve.
Laboratory testing: +-
+
> Controllable environment
> Reliable, valid results (specialist equipment, less human error)
-
> Artificial environment
> Expensive equipment
> Cant be used in groups
Field testing: +-
+
> Sporting environment
> Cheap
> Regularly used in large groups
-
> Not as reliable/valid (human error)
> Difficult to control conditions and protocol - could affect results
- Functional Thresholds Test
(Submaximal Aerobic Fitness)
> Maximum power sustained in an hour
Data determines accurate, personalised training zones
Recorded in watts
Functional Thresholds Test: Protocol
1) Suitable warm-up
2) ride bike as hard as possible for 30 minutes
3) After 10 minutes, start monitor and record average HR for 20 minutes
4) After, record the average power of the final 20 minutes
Functional Thresholds Test: Equation
Functional Threshold Power = Average power during final 20 minutes X 0.95
Functional Threshold Test: + -
+
> Reliable
-
> Requires motivation
- Lactate/Anaeobic Thresholds Test
(Submaximal Aerobic Fitness)
> LT/AT is the point at which lactic acid accumulates at the muscles
To find this point, visit several labs to carry out tests
Lactate/Anaerobic Thresholds Test: Protocol
1) Suitable warm-up
2) Athlete performs activity for 20-30 minutes
3) Gradually increase intensity/effort at set times/distances
4) Record peak HR, and draw blood for lactate samples at each stage
5) Plot HR vs Lactate on a graph
6) Flattening of the graph shows LT/AT
Lactate/Anaerobic Thresholds Test: +-
+
> Reliable
-
> Requires motivation
- Gas Analysis
(Maximal Aerobic Fitness)
> Provides data regarding blood gas composition in an athlete’s expired air
Gas Analysis: Protocol
1) Flow measuring device records air volume breathed
2) O2 + CO2 are analysed for expired gas composition
3) Computer software performs metabolic calculations based on BP, HR, and temperature
Gas Analysis: + -
+
> Reliable
-
> Can’t be used in groups
- Multi - Stage Fitness Test
(Maximal Aerobic Fitness)
> Known as 20m shuttle run or ‘bleep’ test
Multi - Stage Fitness Test: Protocol
1) Warm-up
2) Stand behind line (marked off 20m zone)
3) Begin running when instructed by recording
4) Continue running between lines, turning on ‘bleeps’
5) After every min, speed level increases
6) 1 failure = warning
7) 2 failures = eliminated
8) Athlete’s score is the level they reach
Multi - Stage Fitness Test: + -
+
> Large groups
> Cheap
-
> Requires motivation
> Can’t control environment conditions
- Harvard Step Test
(Maximal Aerobic Fitness)
Harvard Step Test: Protocol
1) Warm-up
2) Stopwatch starts and athletes step up and down on a gym bench (30 steps/min), for 5 mins
3) 1 min after finishing, HR is taken
4) After another min, HR taken again
5) After another min, HR taken again
Harvard Step Test: + -
+
> Cheap, simple
-
> Body weight impact
> Different step heights
> Biomechanics differences
Harvard Step Test: Equation
Fitness Level = 3000 / (HR1 + HR2 + HR3)
- Yo-Yo Test
(Maximal Aerobic Fitness)
> Variation of MSFT
Evaluates individual’s high intensity aerobic endurance (+VO2 max)
Ideal for team sports
Yo-Yo Test: Protocol
1) Warm-up
2) 20m + 5m sections marked with cones
3) On ‘bleep’ run between 20m zone
4) 10 sec active recovery in 5m zone
5) Process repeated when signalled (progressively quicker)
6) 1 failure = warning
7) 2 failures = eliminate
Yo-Yo Test: + -
+
> Simple, cheap, large groups
-
> Motivation, practice pacing
- Cooper 12 Minute Run
(Maximal Aerobic Fitness)
> Participants cover as much distance as possible in 12 minutes
Swim version for specificity
Cooper 12 Minute Run: Protocol
1) Warm-up
2) Place markers around track or make a 100m x 100m grid
3) Run for 12 minutes and record total distance
4) Participants push themselves to maximise distance covered