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PE > C7 - Fitness Tests > Flashcards

C7 - Fitness Tests Flashcards

1
Q

What is the multi-stage fitness test?

A
  • Protocol: Participants run back and forth over a 25m distance in time with pre-recorded beeps. The beeps become progressively faster, requiring increased speed. The test continues until the participant can no longer keep up.
  • Equipment: Cones, tape measure, audio recording, and speakers.
  • Component: VO₂ max.
  • Maximal/Submaximal: Maximal.
  • Field/Lab Test: Field.
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2
Q

What is the Queen’s Step Test?

A
  • Protocol: Step up and down on a 41.3cm (16.25-inch) bench for 3 minutes at a rate of 22 steps per minute for females and 24 steps per minute for males. After 3 minutes, measure recovery heart rate for 15 seconds (multiplied to BPM).
  • Equipment: Bench, metronome, stopwatch.
  • Component: VO₂ max.
  • Maximal/Submaximal: Submaximal.
  • Field/Lab Test: Field.
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3
Q

What is the Harvard Step Test?

A
  • Protocol: Participants step up and down a 50.8cm box - males, 40cm - women bench at a rate of 30 steps per minute for 5 minutes or until exhaustion. Measure heart rate at 1, 2, and 3 minutes post-test. Calculate fitness index score: (Duration of Exercise in seconds × 100) ÷ (Sum of HR counts at 1, 2, and 3 mins).
  • Equipment: Bench, stopwatch, metronome.
  • Component: VO₂ max.
  • Maximal/Submaximal: Submaximal.
  • Field/Lab Test: Field.
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4
Q

What is the Yo-Yo Intermittent Recovery Test?

A
  • Protocol: Participants run between markers 20m apart, keeping pace with beeping sounds. Each level involves a series of runs followed by a short recovery period (10 seconds - 5m). The test continues until participants can no longer maintain the pace.
  • Equipment: Cones, audio recording.
  • Component: VO₂ max.
  • Maximal/Submaximal: Maximal.
  • Field/Lab Test: Field.
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5
Q

What is the Cooper 12-Minute Run?

A
  • Protocol: Participants run or walk as far as possible in 12 minutes. Measure the total distance covered and compare it to standardized norms or VO₂ max estimation tables.
  • Equipment: Stopwatch, track or open flat area.
  • Component: VO₂ max.
  • Maximal/Submaximal: Maximal.
  • Field/Lab Test: Field.
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6
Q

What is the Wingate Test?

A
  • Protocol: Participant cycles on a cycle ergometer at maximum effort for 30 seconds. Resistance is set at 7.5% of the participant’s body weight. Power output is measured in 5-second intervals to assess peak power, mean power, and fatigue index.
  • Equipment: Cycle ergometer with adjustable resistance, stopwatch.
  • Component: Anaerobic power.
  • Maximal/Submaximal: Maximal.
  • Field/Lab Test: Lab.
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7
Q

What is the RAST test?

A
  • Protocol: Perform six 35m sprints with 10-second recovery intervals. Record the time for each sprint. Power output is calculated for each sprint using the formula: Power = (Body Mass × Distance²) ÷ Time³. This determines peak power, average power, and power drop-off.
  • Equipment: Stopwatch, flat running surface, cones for marking 35m distance.
  • Component: Anaerobic power.
  • Maximal/Submaximal: Maximal.
  • Field/Lab Test: Field.
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8
Q

What is the Cunningham & Faulkner Inclined Treadmill Test?

A
  • Protocol: Participant runs on a treadmill set at 8 mph (13 km/h) with a 20% incline. Time to exhaustion is recorded as a measure of anaerobic capacity. It is designed to assess the participant’s ability to sustain effort under extreme conditions.
  • Equipment: Treadmill with adjustable speed and incline settings, stopwatch.
  • Component: Anaerobic capacity/power
  • Maximal/Submaximal: Maximal.
  • Field/Lab Test: Lab.
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9
Q

What is the Margaria-Kalamen Stair Test?

A
  • Protocol: Participant sprints up a flight of stairs, skipping every other step, typically starting from a 6m run-up. Timing is recorded from the 3rd to the 9th step. The vertical height between the 3rd and 9th steps and the time taken are used to calculate power output: Power = (Mass × Gravity × Height) ÷ Time.
  • Equipment: Stairs with at least 9 steps, stopwatch, tape measure.
  • Component: Power.
  • Maximal/Submaximal: Maximal.
  • Field/Lab Test: Field.
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10
Q

What is the Maximum Accumulated Oxygen Deficit (MAOD) test?

A
  • Protocol: Participant performs submaximal exercise to determine their steady-state oxygen uptake for various intensities. Then, they complete a maximal effort test (e.g., treadmill or cycle ergometer). The oxygen deficit is calculated as the difference between the oxygen required and the oxygen consumed during exercise.
  • Equipment: Treadmill or cycle ergometer, gas analyzer.
  • Component: Anaerobic capacity.
  • Maximal/Submaximal: Maximal.
  • Field/Lab Test: Lab.
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11
Q

What is the 1 Rep Max test?

A
  • Protocol: Participants lift the maximum amount of weight they can for one complete repetition with correct form. Incremental weight increases are used until failure. Adequate rest is given between attempts.
  • Equipment: Barbell or dumbbells, weight plates.
  • Component: Maximal strength.
  • Maximal/Submaximal: Maximal.
  • Field/Lab Test: Field.
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12
Q

What is the Illinois Agility Test?

A
  • Protocol: Participants sprint around a rectangular course (10m × 5m) with cones arranged in the center in a zigzag pattern. Timing starts when the participant crosses the start line and ends when they cross the finish line.
  • Equipment: Cones, stopwatch, flat running surface.
  • Component: Agility.
  • Maximal/Submaximal: Maximal.
  • Field/Lab Test: Field.
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13
Q

What is the T-Test?

A
  • Protocol: Participants sprint forward 10m, shuffle 5m to the left, shuffle 10m to the right, shuffle 5m back to the center, and backpedal 10m to the start. Time is recorded.
  • Equipment: Cones, stopwatch, flat surface.
  • Component: Agility.
  • Maximal/Submaximal: Maximal.
  • Field/Lab Test: Field.
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14
Q

What is the 30m Sprint Test?

A
  • Protocol: Participants sprint 30m as fast as possible from a standing start. Time is recorded using a stopwatch or electronic timing gates.
  • Equipment: Flat surface, cones, stopwatch or timing gates.
  • Component: Speed.
  • Maximal/Submaximal: Maximal.
  • Field/Lab Test: Field.
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15
Q

What is the Sergeant Jump Test?

A
  • Protocol: The participant stands next to a wall and reaches as high as possible with one hand, marking this point. Then, they jump as high as possible, marking the highest point they can reach during the jump. The difference between the two marks is measured to determine jump height.
  • Equipment: Wall with a vertical measurement scale or chalk for marking.
  • Component: Power (specifically lower body power).
  • Maximal/Submaximal: Maximal.
  • Field/Lab Test: Field.
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