03 - Testing in Sports Performance Flashcards
What is Sports performance testing?
A systematic approach to problem-solving that provides the sports performance professional with a basis for making educated decisions about exercise and acute variable selection.
How should assessments be scheduled?
In a systematic way, routine and on a schedule
What do assessments help to provide?
Assessments allow continuous monitoring of an athlete’s needs, functional capabilities, and physiological effects of exercise, enabling the athlete to reach peak performance.
What should assessments not do?
Diagnosis any condition - always refer out.
What information is provided by a sports performance assessment?
A fundamental representation of an athlete’s goals, needs and status can be created through the sports performance assessment.
- Medical history
- Movement
- Cardiorespiratory fitness
- Strength
- Power
How important are quality assessment?
The quality of the assessment is the basis for the quality of the program! The more information a sports performance professional knows about an athlete, the more individualized the program.
Which athletes should be cleared before training?
Any athlete with suspected medical conditions, scholastic or professionals. The physician should provide documentation stating the athlete is cleared for activity and provide information on any medical concern which the sports performance professional should be aware of prior to the onset of physical activity.
What type of information should the medical history provide?
Medical history is crucial as it provides information about any life-threatening chronic diseases (such as coronary heart disease, high blood pressure, diabetes, etc.), and information about the structure and function of the athlete by uncovering important information like past injuries, surgeries, imbalances, and chronic conditions.
What is subjective information during the assessment?
general and medical history
What is objective information during the assessment?
physiological, postural and performance assessments
Where do you check for a radial pulse?
under the wrist by the thumb on the radial artery
Where do you check for a carotid pulse?
On the neck to the side of the larynx (wind pipe).
What is subjective vs objective information?
subjective information = information referred to the trainer by the client
objective information = quantifiable information gathered by the trainer from the client
How should assessments be picked by client?
Based on the specificity and demands of their sport.
Assessments should be based on what sport specific criteria?
- Metabolic specificity of the sport and position being played.
- Mechanical specificity of the sport and position being played.
- Training status of the athlete.
- Experience and age of the athlete.
What are some Physiological assessments?
athlete’s resting heart rate (RHR), blood pressure, body fat, and circumferences
What are some Physiological assessments?
athlete’s resting heart rate (RHR), blood pressure, body fat, and circumferences
What is a healthy blood pressure reading?
systolic <= 120 and diastolic <= 80
What is systolic blood pressure?
The pressure of the heart pumping
What is diastolic blood pressure?
minimum pressure in the arteries.
Not taking a body fat measurement at the correction location would result in what level of error?
up to 25%
What type of fat is measured with body fat calipers?
subcataneous fat (fat beneath the skin)
What variables should be kept the same when using body fat calipers?
using the same calipers, same location, same time of day, pre-workout
What body fat measurement formula is recommended by NASM?
Durnin formula (aka: Durnin/Womersley)
Why is the Durnin formula recommended by NASM?
Because it only requires four locations.
Where are the four locations used by the Durnin formula?
- Biceps: A vertical fold on the front of the right arm over the biceps muscle, halfway between the shoulder and the elbow
- Triceps: A vertical fold on the back of the upper arm, with the arm relaxed and held freely at the This skinfold should also be taken halfway between the shoulder and the elbow The midpoint is best found with the arm flexed. Once the site is found, the athlete lets the extended arm hang while the sports performance professional keeps fingers on the site. This one is easy to measure improperly; it must be on the posterior aspect and halfway down the arm. For practice, one can take this measurement an inch medial, lateral, proximal and distal of the correct site and notice the differences. To ensure just the fat is measured and not the underlying triceps, the athlete should gently extend their elbow against a resistance (like the professional’s leg) while the professional holds the skinfold. Any muscle in the skinfold will pop right out from the fingertips.
- Subscapular: A 45-degree angle fold of 1–2 cm, below the inferior angle of the scapula If there is trouble finding the landmark, the athlete should touch the center of the back with the right The scapula will “wing” out easily showing the inferior angle. The angle can be located manually and then the athlete will return the arm to their side before the measurement is taken.
- Iliac crest: A 45-degree angle fold, taken just above the iliac crest at the anterior axillary line.
How should the body fat calipers be used for taking measurements?
Pinching a 1” section of skin\fat. Take three readings and take the average of the three in millimeters. The averages of all 4 sites are used to find the body fat percentage.
Formula for determining the amount of fat mass?
scale weight * body fat % = fat mass
Formula for determining the amount of lean body mass?
scale weight - fat mass = lean body mass
Formula for determining the amount of lean body mass?
scale weight - fat mass = lean body masshat is
What is the most consideration for circumference measurements?
Consistency
Where are the 7 sites located for body circumference measurements?
- Neck is measured level with the Adam’s apple
- Chest is measured across the nipple line
- Waist is measured at the narrowest point of the waist, below the rib cage and just above the iliac If there is no apparent narrowing of the waist, measure at the naval
- Hip measurements are taken at the widest portion of the buttocks
- Thigh is measured 10 inches above the top of the patella
- Calves are measured at the maximal calf circumference between the ankle and the knee
- Biceps are measured at the maximal circumference of the biceps; measure with arm extended, palm facing forward
What is the order of assessments?
general, medical history, physiological, postural (static, transitional and dynamic) and performance assessments
What happens with a deviation to correct static posture?
the center of gravity changes which impacts functional and movement efficiency
What is Posture?
The independent and interdependent align- ment (static posture) and function (transitional and dynamic posture) of all components of the human movement system at any given moment.
What is Structural efficiency?
The alignment of the musculoskeletal system, which allows the center of gravity to be maintained over a base of support.
what is Functional efficiency?
The ability of the neuromuscular system to monitor and manipulate movement during functional tasks, using the least amount of energy, and creating the least amount of stress of the kinetic chain.
What is Functional strength?
The ability of the neuromuscular system to contract eccentrically, isometrically, and concentrically in all three planes of motion.
What is the optimum length (length-tension in a muscle)?
Where the maximum number of myosin and actin cross bridges can be made. Not overly stretched or contracted.
What views are used for the static posture assessment?
posterior and lateral.
What are the five kinetic checkpoints?
feet, knees, hips (LPHC), shoulders and head
What are the general movement patterns for dynamic posture assessments?
squatting, pushing, pulling, and balancing
What does the overhead squat assessment check for?
This assessment is designed to measure dynamic flexibility, core strength, balance, and overall neuromuscular control.
What are the main causes of knee valgus during the overhead squat?
influenced by decreased hip abductor and hip external rotation strength, increased hip adductor activity, and restricted ankle dorsiflexion.
What type of shoes should be worn for the overhead squat assessment?
none, to better view the foot and ankle complex.
Overhead squat: feet turn out compensation. What are the over and under active muscles?
Overhead squat: knee valgus compensation. What are the over and under active muscles?
Overhead squat: knee varus compensation. What are the over and under active muscles?
Overhead squat: excessive forward lean compensation. What are the over and under active muscles?
Overhead squat: low back arches compensation. What are the over and under active muscles?
Overhead squat: low back rounds compensation. What are the over and under active muscles?
Overhead squat: arms fall forward compensation. What are the over and under active muscles?
Overhead squat: foot flattens compensation. What are the over and under active muscles?
Overhead squat: heel of foot rises compensation. What are the over and under active muscles?
Overhead squat: asymmetrical weight shift compensation. What are the over and under active muscles?
What does the single leg assessment test for?
dynamic flexibility, core strength, balance, and overall neuromuscular control
What are the main causes of knee valgus during the single leg squat?
decreased hip abductor and hip external rotation strength,
increased hip adductor activity, and restricted ankle dorsiflexion
What compensations are viewed from the anterior with the single leg squat?
Single leg squat: knee valgus compensation. What are the over and under active muscles?
Single leg squat: hip hike compensation. What are the over and under active muscles?
Single leg squat: hip drop compensation. What are the over and under active muscles?
Single leg squat: inward trunk rotation compensation. What are the over and under active muscles?
Single leg squat: outward trunk rotation compensation. What are the over and under active muscles?
What does the pushing assessment test for?
assesses movement efficiency and potential muscle imbalances during pushing movements.
Pushing assessment: low back arches compensation. What are the over and under active muscles?
Pushing assessment: shoulders elevate compensation. What are the over and under active muscles?
Pushing assessment: head migrates forward compensation. What are the over and under active muscles?
Pulling assessment: low back arches compensation. What are the over and under active muscles?
Pulling assessment: shoulders elevate compensation. What are the over and under active muscles?
Pulling assessment: head migrates forward compensation. What are the over and under active muscles?
How is the double-leg lowering test performed?
Client is planed supine on a table. Blood pressure cuff is inflated to 40mm to place under the lumbar spine (L4&5) with the legs at full extension raised to 90 (or whatever level) until there is no pelvic tilt. The legs are then lowered until the pressure raises and the result is scored.
How is the Sorensen erector spinae test performed?
Position:
1. The individual lies prone on a treatment
2. The adjustable arm of a goniometer is aligned with the lateral side of the torso while the stationary arm is aligned with the femur (Figure 3.63).
Testing:
1. The individual is instructed to extend at the lumbar spine to 30 degrees and hold the position for as long as possible while the clinician times the test (Figure 3.64).
2. A normal test is 30
How is the test performed?
Procedure:
Position:
1. The athlete is positioned in the starting position for a power clean exercise (described in the resistance training chapter).
Movement:
1. The athlete warms up with a light resistance that can be easily performed 8–10 repetitions.
2. The athlete is provided a 1-minute rest.
3. 30–40 pounds (or 10–20% of initial load) are added and performed for 3–5 repetitions.
4. The athlete is given a 2-minute rest
5. 30–40 pounds (or 10–20% of initial load) are added and attempted for a 1RM.
1. Successful attempt
1. The athlete is given a 2–4 minute rest.
2. The athlete repeats Step 6.
2. Unsuccessful attempt
1. The athlete is given a 2–4 minute rest.
2. The weight is decreased by 15–20 pounds or 5–10% and a 1RM is attempted.
3. The athlete repeats Step 6 until the 1RM is determined. This assessment should be completed within 3–5 1RM attempts even if the 1RM was not determined.
How is the Double Leg Vertical Jump test performed?
Procedure:
Position:
1. Equipment required:
2. Measure standing reach of the athlete with one arm fully extended upward.
Movement:
1. The athlete will jump and touch the highest possible vane (Figure 77).
2. The height difference between the standing reach and jumping height is measured.
3. Two attempts are If on the second attempt, the athlete reaches a new height, a third attempt is awarded.
4. No shuffle step, no side step, no drop step and no gather step (Straight down and straight up).
How is the Shark Skill test performed?
*Procedure:
Position:
1. The athlete is positioned in the center box of a grid, with hands on hips and standing on one leg.
Movement:
1. The athlete is instructed to hop to each box in a designated pattern, always returning to the center box. Be consistent with the patterns (Figure 3.81).
2. One practice run through with each foot in all the boxes is permitted.
3. Each test is performed twice with each foot (4 times total). Keep track of time.
4. All times are (Table 3.10).
5. 10 seconds are added for each of the following faults:
1. Non-hopping leg touches ground
2. Hands come off hips
3. Foot goes into wrong square
4. Foot does not return to center square
How is the Lower Extremity Functional Test (LEFT) test performed?
Procedure:
1. Two cones are spaced 10 yards apart. Athlete begins behind the first cone and follows the following sequence (Figure 3.85):
1. Forward sprint to Cone 2, touch cone.
2. Backpedal to Cone 1, touch cone.
3. Side shuffle to Cone 2, touch cone.
4. Side shuffle to Cone 1, touch cone.
5. Carioca to Cone 2, touch cone.
6. Carioca to Cone 1, touch cone.
7. Forward sprint to Cone 2.
- The timer stands at Cone The timer begins on first movement, and ends when athlete crosses imaginary line between timer and Cone 2.
How is the 5-10-5 test performed?
Procedure:
1. The test begins with three cones, placing two cones 10 m apart. The final cone is placed at the midpoint.
2. The timer faces the middle cone (cone #1) with the athlete in a rested position facing the timer.
3. The timer begins on the athlete’s first movement as they sprint to cone #2, then to cone #3, then to cone #1 (Figure 3.86).
How is the 5-0-5 Test for Horizontal Agility test performed?
Procedure:
1. Athletes begin run as diagrammed at the start/finish point (Figure 87).
2. Athletes sprint forward passing through the start-stop gate, starting the clock.
3. At the turning point, athletes perform a cutting maneuver off the right or left leg (determined prior to repetition).
4. Athletes sprint back through the gates stopping the clock.
5. Athletes should continue sprint through the start/finish point.
Note: Athletes should be instructed before testing regarding the following:
- Which foot to cut off of prior to beginning each test trial.
- To sprint maximally from the start through to the turning point.
- Sprint all the way through the start/finish point.
How is the 7x30 Meter Sprint Test test performed?
Procedure:
1. Athlete performs seven total sprints of 30 m.
2. As diagrammed (Figure 3.88), the athlete begins at the start point and follows the course to complete the sprint at the finish point, decelerating through the final set of markers at 40 Following each subsequent sprint, the athlete receives 25 seconds of active recovery, during which they return to the start position to repeat the sprint task.
3. The following times are calculated, with the greatest interest being placed in the “fatigue time.”
4. A variation on this test is run along a straight course or a course with both a right and left turn where the athlete must react to a signal during the run dictating running direction.
1. Fastest Time: representative of the fastest sprint time.
2. Total Time: representative of the athlete’s total sprint duration.
3. Mean Time: average sprint time over the seven trials.
4. Fatigue Time: calculated as the percentage difference between the fastest time (usually the first or second sprint) and the slowest time (usually the sixth or seventh sprint).
How is the Three-Quarters Court Sprint - Basketball (Baseline to farthest free throw line) test performed?
Procedure:
1. Equipment used: Gym floor and cones.
2. The athlete starts in a two-point stance with front foot behind the edge of the baseline.
3. Timing begins on the first movement of the athlete.
4. The athlete sprints from the baseline to the opposite free throw line (Figure 89).
5. The athlete is provided two attempts with one false
6. Four coaches time each attempt with the high and the low being thrown out and the two middle times being averaged as the official time.
How is the Pro Lane Agility Drill - Basketball test performed?
Procedure:
1. Pro basketball lane: measured 16’ wide × 19’ baseline to foul line.
2. Cones are placed on each of the four corners of the lane.
3. The athlete starts in the lower left-hand corner of the The lower left of the lane is actually the foul line facing toward the baseline.
4. Start the drill by:
1. Sprinting toward the top of the lane.
2. Go around the cone in a right defensive slide to the edge of the lane and around the cone.
3. Backpedal to the foul line and around the cone.
4. Perform a defensive slide to the left and touch the floor with the left foot even with the cone at the starting position.
5. Change direction by having the athlete perform a right defensive slide around the cone.
6. Sprint to the top of the lane.
7. Perform a defensive slide to the left around the cone.
8. Then backpedal past the original starting position (Figure 90).
How is the T-Drill test performed?
Procedure:
1. Four cones are positioned in a The leg of the T is 10 yards in length and the cross piece of the T is 10 yards.
2. The test starts at the base of the leg of the On the word “go,” the athlete sprints the 10 yards to the cone in the middle of the cross piece, shuffles to the cone on the right, then covers the 10 yards to the far cone on the left using carioca, side shuffles back to the middle cone, then backpedals back to the starting cone (Figure 3.91).
3. This is repeated three times, taking the average of all three or of the closest two times.
How is the 20 Meter Multistage Shuffle Test test performed?
Procedure:
1. Two rows of cones are set up 20 meters apart (Figure 93).
2. Athletes should be sufficiently warmed Start the audio (can be found at http://www.topendsports.com/testing/beep-purchase.htm)) and the athletes should understand the directions. The test should begin at level one.
3. The audio file will sound a “beep” at designated time intervals. When the “beep” is heard, the athlete must be at the opposite end of the 20-meter run. Each time the recorded “beep” is heard, the athlete must have completed another 20-meter run.
4. With every minute (60 seconds), the “beeps” will progressively get faster prompting the athlete to increase running speed. (The “beeps” start out at a running speed of 8.5 kilometers per hour, or 5.3 miles per hour, and increase by 0.5 kph, or 0.3 mph, every minute thereafter.)
5. The athlete must have at least one foot on the line marking the 20-meter distance at the sound of each “beep.” Any athlete who fails to reach the line at the “beep” must receive a warning that they will be eliminated if they do not reach the opposite 20-meter mark by the sound of the “beep” (Figure 85).
6. An athlete is deemed finished if they fail to reach the 20-meter cone when the “beep” is heard on two consecutive Failure to reach the cone is noted by the athlete being at least one step away from the 20-meter mark.
Scoring the Shuttle Test
1. Each minute denotes a new level and each cone reached denotes a new Thus, a score is read as the level and number of shuttle runs completed.
1. For example, an athlete who ran for 10 minutes and 4 shuttles in that tenth minute would be scored as 10–4. This score can be plugged into an online calculator to produce a VOmax predicted score. That VO score can then be used to determine the athlete’s starting category.
2. The VO score can be located in one of the categories (Table 11). In the case of the example client above with a VOmax score of 48, his score would be considered “Average.”
3. The sports performance professional should determine the appropriate cardio program in which to start the In the case of the example client above with a cardiorespiratory efficiency of 48 and a score of “Average,” he would be best started in a Zone 2 heart rate range when performing cardiorespiratory exercise (Figure 3.94).
