Chapter 13 Flashcards
1 RM testing procedure
- First set with approximately 50% 1RM
- Rest 1-5 min
- Weight increased based on ease of first set.
- Should be able to find 1RM within 3-5 attempts following warmup.
Examples of maximum anaerobic muscular power tests
Clean
Snatch
Push jerk
Vertical jump
Time to sprint up staircase
Power output and weight gain
If pt gains weight but jumps the same height during vertical jump, increased power output is indicated.
Wingate anaerobic test
An alternative anaerobic power test using cycle ergometer.
Good for injuries when running is restricted, or if athlete is non body weight support like rowing/cycling
Warmup period followed by 30 second test. Resistance is applied according to body weight and is greater for trained athletes as opposed to untrained.
Wingate test
UBE
Anaerobic capacity
Combined amount of energy produced by phosphate system and anaerobic glycolysis
Quantified by maximum power output over 30-90 sec
Local muscular endurance
The ability of certain muscles or muscle groups to perform repeated contractions against submax resistance.
No rest
Ex: max push ups
Aerobic capacity
Also called aerobic power. It is the maximum rate at which an athlete can produce energy through oxidation of energy sources.
Expressed in ml•kg•min but few professionals have the equipment to measure this.
generally estimated by performance in aerobic endurance activities, such as running 1 mile
Agility
A rapid,whole body change of direction or speed, in response to a specific stimulus.
Two main components, speed and changing direction and cognitive factors.
Tests such as the T test, 505 agility, and pro agility tests are used to assess change of direction .
Speed
Speed is movement distance per unit time and is typically quantified as the time taken to cover a fixed distance.
Short distances, such as 10 yards test acceleration
Longer sprints, such as 40 yards measure maximum speed
Test of speed are not usually conducted over greater than 100 m
Measuring split times
Provides the strength and conditioning professional with insight into the speed and acceleration capacities of the athlete
Times for 10 yards 20 yards and 40 yards can be recorded and used to calculate split times into maximum velocity
Flexibility
The range of motion about a joint
Measurements are more reliable when standardized, warm-up and static stretching proceeded the flexibility assessment
Athletes should move slowly into the fully stretched position and hold. No ballistic stretching.
Overhead squat is a common screen
Balance and stability
Balance is the ability to maintain static and dynamic equilibrium or to maintain the body center of gravity over its base of support
Stability is a measure of the ability to return to a desired position, following a disturbance to the system.
Common tests include time static standing test (EC and standing on one or both legs)
Balance error scoring system, and star excursion balance test have very good reliability, and a substantial literature supporting their use
Body comp
The relative proportions by weight of fat and lean tissue
With trained practitioners, the skinfold measurement technique is most valid and reliable for measuring fatness
Dexa and hydrostatic weighing are gold standards
Anthropometry
Science of measurement applied to the human body generally includes measurement of height, weight, and selected body girth
Ideally height is measured with a stadiometer , if not available flight against the wall with a measuring tape
Weight is measured with certified balance scale
1 RM bench press equipment and personnel
Equipment
• A barbell, weight plates, and two safety locks; enough total weight to accommodate the maxi-mum load of the strongest athlete; and a variety of plate sizes to allow for 5-pound (2.5 kg) gra-dations in weight
• A sturdy bench press bench with integral bar rack (preferably of adjustable height)
Personnel
• One spotter, one recorder
1 RM bench pull equipment and personnel
Equipment • A barbell, weight plates, and two safety locks; enough total weight to accommodate the maxi-mum load of the strongest athlete; and a variety of plate sizes to allow for 5-pound (2.5 kg) gra-dations in weight
• A sturdy bench Personnel • One spotter, one recorder
1 RM back squat equipment and personnel
Equipment
A barbell, weight plates, and two safety locks; enough total weight to accommodate the maxi-mum load of the strongest athlete; and a variety of plate sizes to allow for 5-pound (2.5 kg) gra-dations in weight
• A sturdy squat rack with adjustable spotting bars to support the weight of the bar if the athlete is unable to rise (as an alternative, one spotter can be used at each end of the bar)
• A flat and solid surface to stand on
Personnel
• Two spotters, one recorder
Standing long jump equipment and personell
Equipment
• A flat jumping area at least 20 feet (6 m) in length, which can be a gym floor, artificial turf, grass field, or a track
• A tape measure at least 10 feet (3 m) long
• Duct tape or masking tape
• Permissible alternative: a commercial jumping mat premarked in half-inch (1 cm) increments
Personnel
• One distance judge, one recorder
Vertical jump procedure (chalk)
Measures maximum muscular power
- The tester rubs chalk on the fingertips of the athlete’s dominant hand.
- The athlete stands with the dominant shoulder about 6 inches (15 cm) from the wall and, with both feet flat on the floor, reaches as high as possible with the dominant hand and makes a chalk mark on the wall.
- The athlete then lowers the dominant hand and, without a preparatory or stutter step, performs a countermovement by quickly flexing the knees and hips, moving the trunk forward and downward, and swinging the arms backward (figure 13.2a). During the jump, the dominant arm reaches upward while the nondominant arm moves downward relative to the body.
- At the highest point in the jump, the athlete places a second chalk mark on the wall with the fingers of the dominant hand, using a swiping motion of the fingers. The score is the vertical distance between the two chalk marks.
- The best of three trials is recorded to the nearest 0.5 inches or 1.0 cm.
Reactive strength index procedure
- Begin with the athlete standing on top of the drop box with the contact mat placed at least 0.2 m in front of the box.
- Instruct the athlete to place hands on hips, to step forward off the box without stepping
down or jumping up, and, upon contact with the ground, to jump as high as possible while minimizing contact time as much as possible - The takeoff and landing positions, as well as jumping strategy, should be the same for each trial.
- From the measuring device, obtain the jump height and contact times.
- The best of three trials is recorded.
- Calculate the reactive strength index as jump height divided by contact time.
- The procedure can be repeated from boxes of varying heights to obtain a stretch tolerance profile for the athlete.
Margarita-kalaman test equipment and personnel
Equipment
• Staircase with nine or more steps, each approxi-mately 7 inches (18 cm) high, and a straight and flat lead-up area 20 feet (6 m) or more in length (figure 13.5)
• Measuring tape or stick • An electronic timing system with both a start and a stop switch mechanism
• Scale
Personnel
• One tester/recorder
Margarita-kalaman test procedure
- The height of each step is measured with a ruler or tape measure, and the elevation from the third step to the ninth step is calculated (6 step height).
- The timer start switch mechanism is placed on the third step, and the stop switch mechanism is placed on the ninth step.
- The athlete to be tested is weighed on a scale, warms up, and practices running up the stairs three steps at a time.
- When ready, the athlete sprints toward the stairs from a standing start 20 feet (6 m) from the base of the stairs and then up the staircase three steps at a time (third step to sixth step to ninth step) as fast as possible.
- The time from third-to ninth-step contact is determined to the nearest 0.01 seconds using the timing system.
- Power in watts is calculated as the athlete’s weight (w) in newtons (pounds 4.45 or kg 9.807) times height (h) in meters (inches 0.0254) from the third step to the ninth step divided by the measured time interval (t) in sec-onds; P (watts) = (w h) / t.
- Repeat the test two more times with a 2-to 3-minute recovery period between each trial.
Reactive strength index equipment and personnel
Equipment
• Boxes of varying heights—for example, 20 cm (7.9 inches), 30 cm (11.8 inches), and 40 cm (15.7 inches)
• A commercial device able to measure contact time—for example, a jump or contact mat (con-tact mat systems calculate jump height using flight time (37, 62, 122)
Personnel
• One tester/recorder
Vertical jump equipment and personnel
Equipment
• A smooth wall with a ceiling higher than the highest jumper’s jump height
• A flat floor with good traction
• Chalk of a different color than the wall
• Measuring tape or stick
• Permissible alternative: a commercial device for vertical jump testing (e.g., Vertec)
Personnel
• One tester/recorder
Vertical jump Procedure (using a Commercial Vertec device)
- The tester adjusts the height of the stack of movable color-coded horizontal plastic vanes to be within the athlete’s standing reach height. The highest vane that can be reached and pushed forward with the dominant hand while the ath-lete stands flat-footed determines the standing touch height.
- The vane stack is then raised by a measured dis-tance (marked on the shaft holding the vanes) so that the athlete will not jump higher or lower than the set of vanes. This requires a rough estimate of how high the particular athlete will jump, but a correction can be made on the second attempt if necessary.
- Without a preparatory or stutter step, the athlete performs a countermovement by quickly flexing the knees and hips, moving the trunk forward and downward, and swinging the arms backward (figure 13.2a). During the jump, the dominant arm reaches upward while the nondominant arm moves downward relative to the body.
- At the highest point in the jump, the athlete taps the highest possible vane with the fingers of the dominant hand (figure 13.2b). The score is the vertical distance between the height of the highest vane tapped during the standing vertical reach and the vane tapped at the highest point of the jump.
- The best of three trials is recorded to the near-est 0.5 inches or 1 cm (the distance between adjacent vanes).
Static vertical jump (contact mat) procedure
- The test procedures are essentially the same as for the vertical jump, except that the counter-movement is removed. Begin with the athlete standing on the mat (or force plate). (Note: The vertical jump with countermovement can also be tested using a contact mat system.)
- The athlete descends into a squat position (knee angle approximately 110°) and holds this position for 2 to 3 seconds before jumping vertically
1 RM bench press procedure
- Instruct the athlete in proper technique for the flat barbell bench press as described in chapter 15.
- The spotter stands at the head end of the bench throughout the test to help in raising the bar on a failed attempt and to help the athlete place the bar back on the rack.
- As with any maximal strength test, the athlete first does a specific warm-up of 5 to 10 repeti-tions with a light to moderate load.
- Usually, at least two heavier warm-up sets of two to five repetitions each are completed before the first actual 1RM attempt.
- Generally, it is desirable to measure the 1RM within three to five attempts after the warm-up; otherwise fatigue may detract from the final result.
1 RM bench pull procedure
- Instruct the athlete in proper technique for the bench pull
- The athlete grasps the bar with a closed pronated grip, wider than shoulder-width.
- Bench height is set so the athlete can use a com-fortable grip while the weight is off the ground in the hang position.
- The athlete starts the lift from the hang position, and the grip should be consistent from test to test.
- The bar is pulled up toward the lower chest or upper abdomen with the elbows pointed up.
- The head position can remain either down or to the side but must remain in contact with the bench throughout the test.
- A valid repetition is one in which the bar touches the underside of the bench and the bar is low-ered in a controlled manner to the hang position with full elbow extension without touching the ground.
- The feet should remain off the ground throughout the test and in the same position throughout.
1 RM power Clean equipment and personell
Equipment
• An Olympic-style barbell with a revolving sleeve, weight plates, and two safety locks; enough total weight to accommodate the maximum load of the strongest athlete; and a variety of plate sizes to allow for 5-pound (2.5 kg) gradations in weight
• A lifting platform or designated area set apart from the rest of the facility for safety
Personnel
• One tester/recorder
Standing long jump procedure
- Place a 2-to 3-foot (0.6-0.9 m) length of tape on the floor to serve as a starting line.
- The athlete stands with the toes just behind the starting line.
- The athlete performs a countermovement and jumps forward as far as possible.
- The athlete must land on the feet for the jump to be scored. Otherwise the trial is repeated.
- A marker is placed at the back edge of the athlete’s rearmost heel, and the tape measure determines the distance between the starting line and the mark.
- The best of three trials is recorded to the nearest 0.5 inches or 1 cm.
Standing long jump equipment and personnel
Equipment
• A flat jumping area at least 20 feet (6 m) in length, which can be a gym floor, artificial turf, grass field, or a track
• A tape measure at least 10 feet (3 m) long
• Duct tape or masking tape
• Permissible alternative: a commercial jumping mat premarked in half-inch (1 cm) increments
Personnel
• One distance judge, one recorder
300-yard shuttle (274 m) tests what?
Anaerobic capacity
300-yard shuttle (274 m) equipment and personnel
Equipment
• A stopwatch with at least 0.1-second resolution
• Two parallel lines 25 yards (22.86 m) apart on a flat surface (figure 13.6)
Personnel
• One timer, two line judges
300-yard shuttle (274 m) equipment and personnel
- Pair off athletes of similar ability.
- Position two athletes immediately behind one line, facing the other line.
- On an auditory signal, the athletes sprint to the line 25 yards (22.86 m) away, making foot contact with it, then immediately sprint back to the first line. Six such round trips are made as fast as
possible without stopping (6 50 yards = 300 yards, or 274 m). - On completion of the first trial, record both athletes’ times to the nearest 0.1 seconds and start a clock to time a 5-minute rest interval. As each pair of athletes completes the first trial, they may walk and stretch but must stay alert for the starting time on the second trial.
- After the rest period, the pair of athletes does another trial.
- The average of two trials is recorded to the nearest 0.1 second.
Partial curl-up tests what?
Local muscular endurance
Partial curl-up equipment and personnel
Equipment
• Metronome
• Ruler
• Masking tape
• Mat
Personnel
• One recorder/technique judge
Partial curl-up procedure
- The athlete assumes a supine position on a mat with a 90° knee angle (figure 13.7a). The arms are at the sides, resting on the floor, with the fingers touching a 4-inch-long (10 cm) piece of masking tape positioned perpendicular to the fingers. A second piece of masking tape is situated parallel to the first tape at a distance determined by the age of the athlete (4.7 inches [12 cm] for those younger than 45 and 3.1 inches [8 cm] for those 45 or older).
- Set a metronome to 40 beats per minute and have the individual do slow, controlled curl-ups to lift the shoulder blades off the mat (trunk makes a 30° angle with the mat; figure 13.7b) in time with the metronome (20 curl-ups per minute). The upper back must touch the floor before each curl-up. The athlete should avoid flexing the neck to bring the chin close to the chest.
- The athlete performs as many curl-ups as possi-ble without pausing, to a maximum of 75.
Push up test tests what?
Testing local muscular endurance
Push up test equipment and personnel
Equipment
• A 4-inch (10 cm)-diameter foam roller (for female athletes)
Personnel
• One recorder/technique judge
Push up test procedure
Procedure
- For both the Army and American College of Sports Medicine (ACSM) standards, men assume the standard push-up starting position with hands shoulder-width apart and elbows and body straight (figure 13.8a). For the Army standards, women assume the same position as the men. For the ACSM standards, women start similarly except that the knees rather than the feet contact the ground, with the knees flexed at 90° and the ankles crossed (figure 13.9a).
- For the Army standards, the push-up low posi-tion is when the upper arms are parallel to the ground (figure 13.8b). For the ACSM standards, the low position for males is when the chest makes contact with the recorder’s fist held ver-tically against the ground. There is no standard criterion for the female low position (30), but it has been suggested that females make torso contact with a foam roller on the ground rather than a fist (figure 13.9b). For either standard, repetitions that do not achieve the required low position are not counted.
- For the Army standard, as many repetitions as possible are done within a timed 2-minute period. The athlete may pause only in the up position. For the ACSM standard, as many repetitions as possible are done continuously until failure.
YMCA bench press test tests what?
Tests local muscular endurance
YMCA bench press equipment and personnel
Equipment
• A barbell, weight plates, two safety locks, and enough total weight to assemble an 80-pound (36 kg) or a 35-pound (16 kg) load (including safety locks)
• Flat bench press bench (preferably with an upright rack to hold the barbell)
• Metronome
Personnel
• One spotter/recorder
YMCA bench press test procedure
- Instruct the athlete in proper technique for the flat barbell bench press as described in chapter 15.
- The spotter/recorder stands at the head end of the bench throughout the test to help in raising the bar on a failed attempt and to help the athlete place the bar back on the rack.
- Set the resistance at 80 pounds (36 kg) for males and 35 pounds (16 kg) for females.
- Set the metronome cadence at 60 beats per minute to establish a rate of 30 repetitions per minute (one beat up, one beat down).
- The athlete grips the bar at shoulder-width, lifts the bar off the rack, and extends the elbows. Then, in time with the metronome, the bar is repeatedly lowered to the chest and raised up again, so that the elbows are extended, until the athlete can no longer keep up with the metronome. The movement should be smooth and controlled, with the bar reaching its highest and lowest position with each beat of the met-ronome.
1.5 mi (2.4 km) run tests what?
Aerobic capacity
1.5 mi (2.4 km) run equipment and personnel
Equipment
• Stopwatch
• Quarter-mile running track or measured and marked 1.5-mile (2.4 km) flat course with a good running surface. A 1.86-mile (3 km) course can also be used as an alternative.
Personnel
• One tester to call off each athlete’s time, one recorder
1.5 mi (2.4 km) run procedure
- Have each athlete warm up and stretch before the test.
- Each athlete should be recognizable to the scorer at the finish line. If that is not possible, numbers should be pinned to the athletes’ shirts.
- At the start, all runners should line up behind the starting line.
- Instruct the athletes to complete the run as quickly as possible at a steady pace that they can barely maintain over the distance. (Note: Some athletes may have limited experience at pacing long efforts such as this, so some familiarization and prior pacing efforts in training are suggested.)
- On an auditory signal, the athletes start running and cover the course as quickly as possible.
- As the runners cross the finish line, each runner’s time is recorded on a form as a timer calls off the time in minutes and seconds (00:00).
12 min run tests what?
Aerobic capacity
12 min run test equipment and personnel
Equipment
• A 400 m (437-yard) track or flat looped course with a marker at each 100 m
• Stopwatch Personnel
• One tester to call out each athlete’s position, one recorder
12 min run test procedure
Procedure
- Athletes line up at the starting line.
- On an auditory signal, the athletes travel by foot as far as possible in 12 minutes, preferably by
running, but if necessary by walking part or all of the time. - At 12 minutes, on an auditory signal, all the ath-letes stop in place.
- The distance run by each athlete (laps x 400 m—e.g., 5.25 laps x 400 m = 2,100 m) is calculated and recorded.
Yo-yo intermittent recovery tests what?
Aerobic capacity
The use of the Yo-Yo intermittent recovery tests (IRT1 and IRT2) is now commonplace in field testing protocols for team sports (9, 13, 58). It is suggested that these tests are more specific to team sports as they mimic the demands of short intensive bursts of exercise followed by short recovery periods. Both of the tests consist of 2 20 m shuttle runs at increas-ing speeds interspersed with a 10-second period of recovery, with the IRT1 starting at 10 km/h and the IRT2 starting at 13 km/h. It is recommended that strength and conditioning professionals use the IRT1.
Yo-yo intermittent recovery equipment and personnel
Equipment
• Cones
• A tape measure at least 30 m long
• Audio software specifically for the Yo-Yo intermit-tent recovery test, IRT1 (available from a variety of commercial sources)
• Method of broadcasting the audio files (e.g., wireless speakers)
• Recording sheet
• Flat floor with good traction
Personnel
• One tester/recorder, one spotter
Yo-yo intermittent recovery procedure
- Measure out a 20 m test course and arrange cones as seen in figure 13.10. Place markers 2 m apart at both ends of the test course at the start and turning lines. Also measure out a 5 m distance behind the start line.
- Have the athletes warm up and stretch before the test. The athletes should run the course with a submaximal effort for practice.
- The test begins with the athletes standing at the start line.
- On an auditory signal, the athletes run forward to the turning line. At the sound of the second signal, athletes arrive at the turning line and then run back to the starting line, arriving in time with the next sound.
- When the start marker is passed, the athletes jog toward the 5 m mark, then turn back to the start line. At this point the athletes stop and wait for the next sound.
Start line 5 m Jog for recovery - The athletes are required to place one foot on or over the starting or turning line at the sound of each beep.
- The athletes continue running for as long as they can maintain the increasing speed as indicated by the auditory signals.
- The termination of the test is indicated by the inability of an athlete to maintain the required pace for two trials. A warning is given the first time the start or turning line is not reached.
- At the end of the test, record the last level and number of 2 20 m intervals performed at that level on a recording sheet.
- The final Yo-Yo intermittent recovery speed and interval score can be used to calculate the total
Maximal aerobic speed tests what?
Aerobic capacity
Maximal aerobic speed equipment and personnel
Equipment
• Cones
• A tape measure at least 30 m long
• Audio software specifically for the MAS test
• Method of broadcasting the audio files (e.g., wireless speakers)
• Recording sheet
• Indoor or outdoor running track (at least 200 m)
Personnel
• One tester/recorder
Maximal aerobic speed procedure
- Marker cones are placed at 25 m intervals around the running track.
- The initial speed of the test is set between 8 and 12 km/h depending on the fitness level of the athlete. It is generally recommended that athletes start at 10km/h.
- The speed is then increased by 1 km/h every 2 minutes until the athlete cannot maintain the speed.
- The last speed maintained for at least 2 minutes is considered the speed associated with V. O2 or MAS.
- The test is terminated if the athlete fails to reach the next cone on two consecutive occasions in the required time.
- The speed at the last completed stage is increased by 0.5 km/h if the athlete is able to run a half stage.
- The V .O2 max of the athlete can be calculated by
multiplying 3.5 x MAS (speed in kilometers per hour) (60). - If the coach does not have access to the audio version, it is possible to conduct the test using a whistle. Calculate the timing of whistles using a set speed for reaching the next cone. For example, when the distance between cones is 25 m, the timing of whistles for 10 km/h would be every 9 seconds.
T test tests what?
Agility
T test equipment and personnel
Equipment
• Four cones
• A tape measure at least 5 yards (4.6 m) long
• Stopwatch
• Flat floor with good traction
Personnel
• One tester/recorder, one spotter
T test procedure
- Measure out a 20 m test course and arrange cones as seen in figure 13.10. Place markers 2 m apart at both ends of the test course at the start and turning lines. Also measure out a 5 m distance behind the start line.
- Have the athletes warm up and stretch before the test. The athletes should run the course with a submaximal effort for practice.
- The test begins with the athletes standing at the start line.
- On an auditory signal, the athletes run forward to the turning line. At the sound of the second signal, athletes arrive at the turning line and then run back to the starting line, arriving in time with the next sound.
- When the start marker is passed, the athletes jog toward the 5 m mark, then turn back to the start line. At this point the athletes stop and wait for the next sound.
Hexagon tests what?
Agility
Hexagon test equipment and personnel
Equipment
- Adhesive tape of a color that contrasts with the floor
- Measuring tape or stick
- Stopwatch
- Flat floor with good traction
Personnel
* One timer/recorder, one line judge
Hexagon test procedure
- Using the adhesive tape, create a hexagon on the floor with 24-inch (61 cm) sides meeting to form 120° angles (figure 13.12).
- The athlete warms up and practices performance of the test at submaximal speed.
- The test begins with the athlete standing in the middle of the hexagon.
- On an auditory signal, the athlete begins dou-ble-leg hopping from the center of the hexagon
over each side and back to the center, starting with the side directly in front of the athlete, in a continuous clockwise sequence until all six sides are covered three times (three revolutions around the hexagon for a total of 18 jumps) and the athlete is again standing at the center. The athlete remains facing the same direction throughout the test. - If the athlete lands on a side of the hexagon rather than over it, or loses balance and takes an extra step or changes the direction in which he or she is facing, the trial is stopped and restarted after the athlete is allowed time for full recovery.
- The best time of three trials is recorded to the nearest 0.1 seconds
Proagility tests what?
Agility
Proagility test equipment and personnel
Equipment
An American football field or other field marked with three parallel lines 5 yards (4.6 m) apart (figure 13.13)
A stopwatch Personnel
One timer/recorder, one line judge
Proagility test Procedure
- The athlete straddles the centermost of the three parallel lines using a three-point stance.
- On an auditory signal, the athlete sprints 5 yards (4.6 m) to the line on the left, then changes direc-tion and sprints 10 yards (9.1 m) to the line on the right, then again changes direction and sprints 5 yards (4.6 m) to the center line. Hand (or foot)
contact must be made with all indicated lines. (Note: It is important that this is kept consistent for both trials.) - The best time of two trials is recorded to the nearest 0.01 seconds.
Note: Normative data for the pro agility test are pre-sented in table 13.22 near the end of the chapter.
505 agility tests what?
Agility
505 agility equipment and personnel
Equipment
- 7 cones
- A stopwatch or timing lights
Personnel
- One timer/recorder, one line judg
505 agility procedure
- Arrange the cones as seen in figure 13.14. If timing lights are available, these can also be set up as shown.
- Have the athlete warm up and stretch before the test. The athlete may run the course with a submaximal effort for practice.
- The test begins with the athlete standing at the start line.
- On an auditory signal, the athlete sprints forward 10 m to the first set of timing lights, then sprints a further 5 m to the turning line (one foot must be on or over the line), where he or she is required to turn and accelerate off the line.
- The athlete may slow down only after passing through the timing lights for the second time.
- The best time of two trials is recorded to the nearest 0.1 second.
- The athlete completes the trials turning off the preferred leg. Alternatively, trials (at least two) can be given turning off either leg.
Straight-line sprint tests are for?
Speed
Straight-line sprint tests equipment and personnel.
Equipment
- Stopwatch or timing lights
- Flat running surface with start and finish lines a specified distance apart (e.g., 40 yards or 37 m; 10 m, 20 m, 40 m), with at least 20 yards (18 m) after the finish line for deceleration
Personnel
- One timer/recorder
Straight-line sprint tests procedure
- Have the athlete warm up and dynamically stretch for several minutes.
- Allow at least two practice runs at submaximal speed.
- The athlete assumes a starting position using a three-or four-point stance.
- On an auditory signal, the athlete sprints the specified distance at maximal speed.
- The best split times of two trials are recorded to the nearest 0.1 second.
- Allow at least 2 minutes of active recovery or rest between trials.
Balance Error Score System tests what?
Balance and stability
Balance Error Score System equipment and personnel
Equipment
- Foam balance pad
- Stopwatch
Personnel
- One timer/recorder
Balance Error Score System Procedure
- The six positions of the BESS are shown in figure 13.15.
- The three stance positions are double-leg stance with feet together, single-leg stance on the non-dominant foot with contralateral leg in approxi-mately 90° of flexion, and tandem stance with the dominant foot in front of the nondominant foot (95). The test is conducted on a firm surface and on a soft surface.
- The stances are held for 20 seconds with eyes closed for each condition and hands on hips.
- Athletes are told to keep as steady as possible, and if they lose balance, they attempt to regain their initial position as quickly as possible.
- Errors include opening eyes; lifting hands from hips; touchdown of nonstance foot; step, hop, or other movement of the stance foot or feet; lifting forefeet or heel; moving hip into more than 30° of hip flexion or abduction; or remaining out of position for more than 5 seconds.
- The error scores from the BESS test are summed into a single score.
Star excursion balance tests what?
Stability and balance
Star excursion balance test equipment and personnel
Equipment
- Foam balance pad
- Stopwatch
Personnel
- One timer/recorder
Star excursion balance test procedure
- The athlete stands in the center of a grid with eight lines (120 cm) extending out at 45° incre-ments as shown in figure 13.16 (83, 93).
- The athlete maintains a single-leg stance facing in one direction while reaching with the contra-lateral leg as far as possible for each taped line, touching the farthest point possible and then returning to the bilateral position. Within a single trial, the athlete remains facing in the beginning direction and the stance leg remains the same, with the other leg doing all of the reaching.
- The distance from the center of the star to the touch position is measured.
- The starting direction and support leg are chosen randomly. Three trials are performed for each condition and averaged.
- A 15-second rest is allowed between each of the reaches.
- Trials are discarded if the athlete does not touch the line, lifts stance foot from the center grid, loses balance, or does not maintain start and return positions for 1 full second.
- Athletes should be given a minimum of four practice trials before being tested (73).
- It has been suggested that testing the antero-medial, medial, and posteromedial positions is sufficient for most situations
Sit-and-reach tests what
Flexibility
Sit-and-reach tests equipment and personnel
Equipment
- Measuring tape or stick
- Adhesive tape
- Permissible alternative: a standard sit-and-reach box
Personnel
- One tester/recorder
Sit-and-reach tests Procedure
- Tape the measuring stick or tape measure to the floor. Place one piece of tape about 24 inches (61 cm) long across the measuring stick and at a right angle to it at the 15-inch (38 cm) mark.
- Have the athlete warm up with nonballistic exercises involving the hamstrings and lower back (for example, by walking rapidly for 3 to 5 minutes); performing several repetitions of flexing forward from a standing, knees-straight position, reaching toward the toes, then reaching upward toward the ceiling (all without jerking);
jogging in place while trying to kick the heels into the upper thighs from behind; and finishing with standing toe-touching or similar stretching on the floor. - Have the athlete sit shoeless with the measuring stick between the legs with its zero end toward the body, the feet 12 inches (30 cm) apart, the toes pointed upward, and the heels nearly touch-ing the edge of the taped line at the 15-inch (38 cm) mark (figure 13.17a).
- Have the athlete slowly reach forward with both hands as far as possible on the measuring stick, holding this position momentarily. To get the best stretch, the athlete should exhale and drop the head between the arms when reaching. Be sure the athlete keeps the hands adjacent to each other and does not lead with one hand. The fingertips should remain in contact with the measuring stick (figure 13.17b). The tester may hold the athlete’s knees down, if necessary, to keep them straight. A score of less than 15 inches (38 cm) indicates that the athlete could not reach the bottom of the feet.
- The best of three trials is recorded to the nearest 0.25 inches or 1 cm.
Overhead squat tests what?
Flexibility
Overhead squat equipment and personnel
Equipment
- Wooden dowel or barbell
Personnel
- One tester/recorder
Overhead squat procedure
- The athlete holds the wooden dowel overhead with the shoulders fully flexed and with elbows locked. The grip should be twice shoulder-width and the feet approximately shoulder-width apart and toes pointing forward or slightly out (figure 13.18).
- The athlete then squats down; the initial action is flexion of the hips and knees. The heels remain in contact with the floor at all times.
- The lowering continues until the crease of the hips is below the top of the knee.
- The athlete should be able to hold this position with the torso remaining upright (parallel to the tibia) and the wooden dowel (or barbell) com-fortably overhead.
- The athlete performs a minimum of five repe-titions, and the assessor views the movement from the side.
- The assessment is qualitative and the goal is to assess the physical competency, with the movement scored as pass/fail.
- It is important that the athlete be warmed up and familiarized with the movement patterns to increase the test validity.
Skin fold measurement tests what?
body composition
Skin fold measurement equipment and personnel
Equipment
- Skinfold calipers
- Flexible tape measure
- Marking pen
Personnel
- One tester, one recorder
Skin fold measurement procedure (obtaining measurements)
- Skinfold measurements should be made on dry skin, before exercise, to ensure maximum validity and reliability (10). The number of sites and equations should be selected based on the population tested (see table 13.25 near the end of the chapter).
- Grasp the skin firmly with the thumb and index finger to form a fold of skin and subcutaneous fat.
- Place the caliper prongs perpendicular to the fold 0.5 inch to 1 inch (approximately 1 to 2 cm) from the thumb and index finger.
- Release the caliper grip so that its spring tension is exerted on the skinfold.
- Between 1 and 2 seconds after the grip on the caliper has been released, read the dial on the caliper to the nearest 0.5 mm.
- Obtain one measurement from each test site, and then repeat all test sites for a second trial. If the measurements do not differ by more than 10%, average the two measurements to the nearest 0.5 mm. Otherwise, take one or more additional measurements until two of the mea-surements are within 10%, and average those two measurements to the nearest 0.5 mm.
Skin fold measurement procedure (Choosing sites and calculating body fat %)
- There are specific equations for estimating body density (Db) (then, in turn, percent body fat [%BF]) for different populations. First, select the equation appropriate for the athlete from table 13.25 near the end of the chapter.
- Refer to the chosen equation and related instruc-tions and mark the skin at the appropriate ana-tomical sites (45, 88): * Chest—a diagonal fold one-half the distance between the anterior axillary line and the nip-ple for men (figure 13.19a)
- Thigh—a vertical fold on the anterior aspect of the thigh, midway between the hip and knee joints (figure 13.19b)
- Abdomen—a vertical fold 1 inch (2.5 cm) to the right (relative to the athlete) of the umbi-licus (figure 13.19c)
- Triceps—a vertical fold on the posterior mid-line of the upper arm (over the triceps mus-cle), halfway between the acromion and the olecranon processes (the arm should be in anatomical position with the elbow extended and relaxed [figure 13.19d])
- Suprailium—a diagonal fold above the crest of the ilium at the spot where an imaginary line would come down from the anterior ax-illary line (figure 13.19e) (some prefer the measure to be taken more laterally, at the midaxillary line)
- Midaxilla—a vertical fold on the midaxillary line at the level of the xiphoid process of the sternum (figure 13.19f)
- Subscapula—a fold taken on a diagonal line that extends from the vertebral border to a point 0.5 inch to 1 inch (1 to 2 cm) from the inferior angle of the scapula (figure 13.19g)
- Calf—a vertical fold along the medial side of the calf, at the level of maximum calf circum-ference (figure 13.19h)
- Using the appropriate population-specific equa-tion from table 13.25, calculate the estimated body density from the skinfolds (45).
- Enter the body density into the appropriate pop-ulation-specific equation from table 13.26 near the end of the chapter to calculate the percent body fat from the body density (45).
- Note that there are no universally accepted norms for body composition. When strength and conditioning professionals assess an ath-lete’s body composition, they must account for a standard error of the estimate (SEE) and report a range of percentages that the athlete falls into. Note that the minimum SEE for popu-lation-specific skinfold equations is ±3% to ±5%. Therefore, if a 25-year-old male athlete’s body fat is measured at 24%, there is a minimum of a 6% range (21-27%).
Girth measurements equipment and personnel
Equipment
- Flexible, spring-loaded tape measure (e.g., a Gulick tape)
Personnel * One tester, one recorder
Girth measurements test what?
body composition
Girth measurements procedure
- Position the athlete in a relaxed anatomical posi-tion for each measurement (unless otherwise indicated for a particular measurement).
- Measure the following sites (56); see figure 13.20: * Chest—at nipple level in males and at max-imum circumference (above the breasts) in females
- Right upper arm—at the point of maximal circumference with the elbow fully extended, palm up, and arm abducted to parallel with the floor
- Right forearm—at the point of maximal circumference with the elbow fully extended, palm up, and arm abducted to parallel with the floor
- Waist (abdomen)—at the level of the umbilicus
- Hips (buttocks)—at the maximal protrusion of the buttocks with the heels together
- Right thigh—at the point of maximal circum-Ference, usually just below the buttocks
- Right calf—at the point of maximal circumference between the knee and ankle
Descriptive statistics
Three categories of measurement in descriptive statistics
central tendency
variability
Percentile rank.
Central tendency
central tendency, variability, and percentile rank.
Mean, median, mode
Variability
The degree of dispersion of scores within a group is called variability.
Range or standard deviation
Percentile rank
percentile rank is the percentage of test takers scoring below that individual.
Inferential statistics
allows one to draw general conclusions about a population from information collected in a population sample. For example, if a boys’ 9th-grade gym class is put through a battery of tests and it is assumed that the class (sample) is representative of all the 9th-grade boys in the school (the population), then the results of these tests can be used to make inferences about the population as a whole.
Effect size
Effect size is a statistic that can be useful for calculat-ing group performance following a training program or comparing between groups of athletes
ES = (x posttest − x pretest) / SD pretest
When evaluating an athlete the CSCS professional should follow these 6 steps (generating an athletic profile)
- Select tests that will measure the specific parame-ters most closely related to the physical character-istics of the sport or sports in question. For exam-ple, a testing battery for wrestlers should include
tests for pulling strength, pushing strength, and local muscular endurance. - Choose valid and reliable tests to measure these parameters, and arrange the testing battery in an appropriate order with sufficient rest between tests to promote test reliability. For example, appropri-ate tests for wrestling might include push-ups and sit-ups for maximum repetitions in a given time interval. These two tests should be separated by at least 10 minutes of rest to allow recovery from fatigue and thus promote accurate scores.
- Administer the test battery with as many athletes as possible.
- Determine the smallest worthwhile change for the tests and compare to normative data where appropriate. It is recommended that coaches store testing results and develop their own norms when standardized procedures are used.
- Conduct repeat testing (e.g., pre-and posttraining program) and use the results to present a visual profile with figures.
- Use the results of the testing in some mean-ingful way. Ideally the results will enable the strength and conditioning professional to identify the strengths and weaknesses of the athletes and to design the training program with these in mind.
BMI formula
Imperial: weight /(Height in meters)^2
Metric: [weight//(height in inches)^2] *703
BMI ranges
Normal: 18.5-24.9
Overweight: 25-29.9
Obese I: 30-34.9
Obese II: 35-39/9
Obese III: 40+
Positive effects of a warmup
Faster muscle contraction and relaxation of both agonist and antagonist muscles
Improvements in the rate of force development and reaction time
Improvements in muscle strength and power
Lowered viscous resistance in muscles and joints
Improved oxygen delivery due to the Bohr effect, whereby higher temperatures facilitate oxygen release from hemoglobin and myoglobin
Increased blood flow to active muscles
Enhanced metabolic reactions
An increased psychological preparedness for performance
Componenets of a warmup
General warmup: 5 min aerobic activity to increase heart rate, blood flow, muscle temp, respiration rate, perspiration, and decrease joint fluid viscosity. typically followed up by general stretching
Specific warmup: incorporates movements similar to the movements of the athlete’s sport. This phase should also include rehearsal of the skill(s) to be performed
Warm up should last
10-20 min
