Fitness Tests Flashcards
(24 cards)
What are the BENEFITS of FITNESS TESTING
- Evaluates performers strengths and weaknesses of a sport
- Aids the selection of suitable training loads
- Monitor effectiveness of training
- Data used for comparison for previous results or against other performers
What tests can be used for SUB-MAXIMAL AEROBIC FITNESS?
- Functional thresholds
- Lactate threshold/ Anaerobic threshold/ Steady state
What tests can be used for MAXIMAL AEROBIC FITNESS?
- Gas analysis
- Multi stage fitness test
- Step test
- YO-YO Test
- Cooper 12 minute run
What tests can be used for EXERCISE ECONOMY?
- Gas analysis
What tests can be used for ANAEROBIC CAPACITY?
- Wingate test
- MAOD
- RAST
- Cunningham and Faulkner
What tests can be used for ANAEROBIC POWER?
- Jump tests
- Agility tests
- Margaria Kalaman
What tests can be used for MAXIMUM SPEED?
100m sprint
What can FUNCTIONAL THRESHOLD TEST FOR. What are its uses?
- Sub-maximal aerobic fitness
- Highest average power you can sustain for an hour
- Can be used to determine training zones
What is the protocol for the FUNCTIONAL THRESHOLD TEST?
- Using a wattbike, you have to maintain same pace for 20 minutes
- Average HR and power is recorded at the end of the test
What is the PROTOCOL for the YO-YO TEST? What does it test for?
- Maximal Aerobic Fitness
- Athlete starts running 20m then returns to start point on the bleep
- Active recovery period of 10 sec between each shuttle
What is the PROTOCOL for the LACTATE/ANAEROBIC THRESHOLD/STEADY STATE TEST? What does it TEST FOR?
- Tests Sub-maximal aerobic fitness
- Lab test where the velocity or resistance on a machine is increased at regular intervals
- Blood samples taken at each increment to measure lactate levels
What is the PROTOCOL for the MSF TEST? What does it TEST FOR?
- Tests for Maximal aerobic fitness
- Performer run 20m in time with bleep on recording
- Foot must be on/over 20m line, 2-3= fail
- Until exhaustion
What is the PROTOCOL for the STEP TESTS?
- Step up and down at the rate of 30 steps p/minute
- HR is tested 60-90, 120-150, 180-210 seconds after
What is the PROTOCOL for the GAS ANALYSIS TEST?
- Lab test where velocity or resistance of machine is changed at intervals
- O2 uptake calculated from measures of ventilation or amount of O2/CO2 in expired air
- Maximal O2 is determined near/end of test
What is the PROTOCOL for the WINGATE TEST?
- Pedal as fast as possible on a Cycle Ergometer
- With no resistance for 30 seconds
- Results are recorded each 5 sec to work out power output
What is the PROTOCOL for the MAXIMUM ACCUMULATED OXYGEN DEFICIT?
- A run or cycle performed at constant speed until exhaustion
- Measures difference between total O2 required and consumed for O2 debt
What is the PROTOCOL for the REPEAT ANAEROBIC SPRINT TEST?
- 35m maximal sprint
- Repeat after 10 seconds for 6 reps
- Work power output and fatigue index
What is the PROTOCOL for the CUNNINGHAM and FAULKNER TEST?
- Treadmill set to 8.0mph at 20% incline
- Run until exhaustion and time is measured in seconds
How can JUMP TESTS be MEASURED? Who is it GOOD FOR?
- Force plates, timing mats, or manual means
- Good for jump-movement sports
What is the PROTOCOL for the MARGARIA KALAMAN TEST?
- Start 6m in front of first step then sprint up the flight of steps
- Jump 3 steps at a time
- Time taken to get from step 3-9 is recorded starting and ending at point of contact
What is the PROTOCOL for the 505 AGILITY TEST?
- Athlete runs to 15m line, 180 then 5m line
- Time recorded when athlete first runs through 5m line, 180 on 15m line, and return to 5m line
What is the PROTOCOL for the ILLINOIS TEST?
- Athlete runs 10m, then back to start to weave in and out of 4 cones and back
- Then runs 10m again and back to finish
What is the PROTOCOL for the 30m SPRINT TEST?
Athlete runs 30m and time is recorded
What is the PROTOCOL of the ONE REP MAX TEST?
Athlete completes one rep of heaviest weight possible
