Fitness Tests Flashcards
(27 cards)
Functional threshold test protocol (20 mins)
Equipment: Bicycle, HR monitor and power meter, stopwath
Measures: Aerobic capacity
1) warm up
2) cycle at consistent pace
3) record average power output (watts) and HR throughout
Calculate FTP: average power over 20 mins x 0.95
Lactate threshold test protocol
Equipment: treadmill, blood lactate analyser, HR monitor, Stopwatch
Measures: measures lactate threshold, (an)aerobic threshold & maximum steady state
Protocol:
1) warm up
2) start with relatively easy pace
3) incrementally increase intensity every 3-5 mins
4) measure blood lactate levels and HR
5) continue to maximal exhaustion
Measures lactate threshold and anaerobic threshold as lactate accumulation tells us when we switch from aerobic to anaerobic
Gas analysis protocol
Equipment: Gas analysis system, treadmill, HR monitor, stopwatch, blood lactate analyser
Measures: Aerobic capacity/ V02 max and lactate threshold - GOLD STANDARD TEST
1) warm up
2) start at low intensity
3) increase intensity ever 1-3 mins.
4) continuously monitor V02 max and VC02
5) maximal test
6) monitor HR and correlate with gas exchange values
Shows: V02 max
Multi stage fitness test
Equipment: measuring tape, sound system, cones
Measures: Aerobic capacity/ VO2 max/ aerobic power
1) warm up
2) mark out 20m distance cones
3) start at the starting line and participants run back and forth between two cones as the audio beeps are heard
4) each level gets incrementally faster
5) participants must complete shuttle to other cone before next beep. Can not continue if missed twice in a row
The Harvard step test protocol:
Equipment: Steps (40 cm man/ 33cm women), stopwatch, HR monitor
Measures: Aerobic capacity
1) warm up
2) step up and down for 5 mins
3) HR measured at 1,2,3 mins AFTER completing step test
Calculate: Duration of exercise/ 2 x (sum of heart rates at 1,2,3 mins)
Yoyo test protocol
Equipment: cones, sound system
Measures: Aerobic capacity/ vo2 max
1) warm up
2) starts at 1 cone, runs 20m to second cone then returns to starting point
3) short recovery period (10s) after each shuttle is run
4) as levels increase, faster speeds and shorter rest periods
5) test is maximal until athletes miss two beeps in a row
The higher the level and shuttle completes, the better the v02 max
Cooper run
Equipment: 400m track or marked flat course with cones, stopwatch,
Measures: Aerobic capacity/ vo2 max
1) warm up
2) run as far as possible in 12 mins
Provides v02 max estimate from distance
Wingate Anaerobic test
1) Weigh athlete
2) warm up by pedalling on the bike progressively building resistance
3) assistant calculates and record flywheel resistance required (75g/kg)
4) GO —> athlete pedals as fast as possible with no flywheel resistance
5) after 3 seconds resistance is added and athlete pedals as fast as possible until 30 seconds has elapsed
6) pedal against low resistance in cool down
Key measurements:
Peak power output
Mean power output
Fatigue index
Repeat anaerobic sprint test protocol (RAST)
1) Weigh each subject prior to test
2) cones at each end of a 35m track
3) two timers
4) one times 35 m sprint one times 10 second recovery
5) athlete sprints maximally on go
6) Athlete sprints maximally through the line on each sprint
7) after 10 seconds sprint begins from the opposite end
8) 6 sprints i ntotal
9) power = weight x dist/ time
Fatigue index = max power - mins power/ total time for 6 sprints
Cunningham and Faulkner Protocol
1) The test is conducted on a teadmill
2) set to 20% incline
3) treadmill speed is set to 8mph or 12.9km/h
4) time in seconds is the score
5) timed from when they are running unsupported
6) maximal
Vertical jump test
Assess power/ lower body strength
Equipment: Vertical jump board or force platform
Protocol:
1) athlete stands side on to the wall and reaches up and marks standing reach height
2) jump x 3
3) jump height = difference in jump mark and standing reach
Standing broad jump (long jump)
Assess power/ lower body strength
Equipment: tape measure, cones
Protocol:
1) athlete jumps forward using a two foot take of and landing
2) jump x 3
3) distance measured from take off line to the nearest landing point (back of heel)
Margaria Kalaman Test
1) Weigh the athlete
2) practice runs up the steps
3) starting line - 6m infront of first step
4) sprints up flight of steps taking three steps at a time on GO
5) time measured to get from 3rd step to the 9th step is recorded (using stop watch or switch mats)
6) three trials of the test with 2-3 mins recovery
Maximum Accumulated Oxygen Defecit
To measure how much energy an athlete can produce anaerobically during supramaximal exercise (at intensity above V02 max)
Protocol:
1) Athlete performs several incremental submaximal exercise bouts
2) V02 max is recorded at each of 5 intensities
3) used to create linear regression line between o2 uptake and power output
4) linear extrapolation used to predict expected o2 consumption at 120% of v02 max
5) athlete performs a supramaximal effort to exhaustion at speed correspondent to 120% of speed at v02 max
6) actual vo2 max is measured and subtracted from theoretical prediction o2 uptake
7) the difference is the MOAD and represents the volume of 02 that would have been needed if all energy were produced aerobically minus was was consumed
8) A higher MOAD indicates greater anaerobic capacity
Agility T test protocol
Measures Agility involving forwards, lateral, backward movements
Protocol:
Place 4 cones in a T shape - 5m in a straight line (A,B,C) and 10m from B (D)
Start at cone D and sprints forward to cone B and touch it
Sidestep to left (A) and touch it
Sidestep to right (C) and touch it
Sidestep to middle (B) and touch it
Run backwards back to D and touch it
Stopwatch measures time left from D and return to D
Agility vs CODS
CODS - preplanned movements where the movement pattern and directions are known in advance
(Reactive) Agility - involves reactive movement in response to a stimulus
10,20,30,40m sprint test
Protocol:
Place cones at 4 x 10 m
Timers at each 10m if possible
GO —> must be in a standing split start
Maximally run and repeat 3 times separated by a 2-3 min rest
10m - acceleration
20m - acceleration
30m - acceleration and top speed
40m - top speed
Agility 5-0-5
Protocol:
Place the cones at a 5, 10, 15m mark
Athlete starts from the 15m mark, sprints through (the timing gate at) 10m, goes to the 5m line, turns 180 degree and sprints back past the 10 meter mark.
Timing recorded for the last 10m (10m —> 5m turn —> back to 10m line)
Agility Illinois test
Test setup:
Length - 10m
Width - 5m
Position four cones down centre line each space 3.3m apart
Protocol:
Lying face down —> on go —> run
Sprint 10m to the far cone
Return 10m back to starting line
Weave through the 4 centre cones in a zigzag
Sprint 10m to the far cone
Return 10m to finish line
Agility 5-10-5
Protocol:
Cone places at start line, cone 5m to left and another to the right
Start in middle with hand in contact with the floor
Run to the left (5m) then right (10m) then back to middle (5m)
Must touch the line where cones are market
Must complete minimum of 3 efforts
Purpose and benefits of fitness testing?
1) establishing baseline data to identify strengths and weaknesses
2) monitor progress
3) setting goals
4) talent ID
5) evaluating training programme effectiveness
6) Risk identification & health screening
7) comparing to normative data
8) team selection and grouping
Disadvantages with fitness testing
1) sport specificity
2) issues with validity
3) reliability issue
4) field vs lab test
5) maximal testing
6) mental health impact
What factors make up the validity of fitness testing?
1) identifying component of fitness
2) same movement pattern
3) Same equipment
4) game simulation
5) ecological validity
6) relevant to person
What factors make up the reliability of fitness testing?
1) Standardised testing protocols
2) environmental conditions
3) equipment consistency and calibration
4) tester competence and consistency
5) participant preparation and condition
6) timing of test
7) familiarisation
8) number of trials and averages
9) test suitability for target population
10) data recording and human error
