Fitness And Training Priciples Flashcards
What is fitness
This is the ability to meet the demands of the environment——— there is physical and skill related components
Physical
- strength e.g. hand grip
- speed e.g. 30 m sprint
- flexibility e.g. sit and reach
- cardio vascular endurance e.g. cooper run
- muscular endurance e.g. 1 min sit up
- body composition e.g. bmi skin fold
Skill
- balance
- coordination e.g. ball
- power e.g. vertical jump
- agility
- reaction time e.g. ruler drop
What is the purpose of fitness testing
- Find an average
- See if you’ve improved
- See how well your doing
- Identify any strengths and weaknesses
- Talent identification
- Can measure the state of health
What are the categories of tests
- field
- laboratory
- maximal
- submaximal
Define validity
Does the test measure what you want it to
Define reliability
Can the test produce the same or very similar results if the test is repeated and there is no change in fitness level
Myoglobin
A substance located within the muscle that has a high affinity for oxygen
Anaerobic glycolic system
The breakdown of glycogen into lactate and hydrogen irons in the absence of oxygen
ADP
Adenosine di phosphate the breakdown of ADP to release the stored energy
Aerobic system
The breakdown of fat and glucose via the use of oxygen to support ATP resynthesis
Capillarisation
The development of new capillaries within tissue to support oxygen transport and diffusion
ATP-PC energy system
The breakdown of phosphocreatine to support ADP resynthesis
Mitochondria
Located within cells these are the site of oxygen utilisation via the Krebs cycle and the electron transport chain
Priming
The incorporation of high intensity exercise within a warm cool down to boost oxygen kinetics
What are the determinants of sports performance
- Maximal aerobic fitness
- Sub maximal aerobic fitness
- Exercise economy
This is all aerobic
- Anaerobic power
- Anaerobic capacity
- Maximum speed
This is all anaerobic
What is maximal aerobic fitness and the tests used
This is the maximum amount of oxygen, the body can use per minute vo2 max
Gas analysis vo2 max
Multistage fitness test
Yo-yo test
Cooper run
Queens college step test
What is submaximal aerobic fitness and the tests used
This is the ability to maintain a percentage of the vO2 max for a prolonged period of time
Obla/lactate sampling
What is exercise economy and the tests used
This is the energy required to maintain a constant velocity of movement for example, if two people are running at the same speed one could be using less energy than the other as there more economic
Gas analysis
What is anaerobic power and the tests used
The fastest rate at which energy can be produced anaerobically during activity
Sargeant jump
Magaria Kalaman stair test
Agility tests iliinois
What is anaerobic capacity and the test used
The amount of energy obtained from anaerobic sources, creatine phosphate breakdown, and anaerobic glycolysis in a single bout of exercise
Wingate test
Maximal accumulated O2 deficit
Repeat, anaerobic sprint test
Cunningham and Faulkner
What is maximum speed and the test used?
The time taken to move a body part/whole through a movement over a predetermined distance or speed d/t
Sprint tests, anything 100
Vo2max test
How is it completed?
The person is fitted with a facemask or a mouthpiece connected to a gas analysis system
Before the exercise begins resting heart rate and resting oxygen consumption should be taken
The person performs an exercise test either on a treadmill or a stationary bike, and the intensity increases typically in stages
Equipment measures the oxygen concentration and CO2 in the air is used to calculate a person VO2
The test continues until the individual reaches exhaustion at maximum capacity for three minutes each stage
procedure: Exercise is performed on an ergometer, ideally one which is appropriate to the sport or a familiar exercise mode of the subject. The exercise workloads are selected to gradually progress in increments from moderate to maximal intensity (see cycling protocols). Oxygen uptake is calculated from measures of ventilation and the oxygen and carbon dioxide in the expired air, and the maximal level is determined at or near test completion
Which determinates it
It measures maximal aerobic fitness
This is the maximum amount of oxygen the body can use per minute
What is an average score?
scoring: Results are presented as either l/min (liters per minute) or ml/kg/min (mls of oxygen per kilogram of body weight per minute). The athlete is considered to have reached their VO2max
The vO2 max scores vary with factors like age, gender, and fitness levels
Woman
Average -30-36ml
Excellent -40ml+
Men
Average -38-42ml
Excellent -50ml+
equipment required: Oxygen and carbon dioxide analyzers, heart rate monitor (optional) and a stopwatch. Appropriate ergometer (treadmill, cycle, swim bench etc.). Expired air may be collected and volume measured via Douglas bags or a Tissot tank, or measured by a pnuemotach or turbine ventilometer.
Yo-yo intermittent test
The yo-yo intermittent test evaluates the individuals ability to repeatedly perform intervals over a long period of time
procedure: The subject starts on or behind the middle line, and begins running 20 m when instructed by the cd. The subject turns and returns to the starting point when signaled by the recorded beep. There is an active recovery period (5 and 10 seconds respectively for the endurance and recovery versions of the test) interjected between every 20 meter (out and back) shuttle, during which the subject must walk or jog around the other cone and return to the starting point. A warning is given when the subject does not complete a successful out and back shuttle in the allocated time, the subject is removed the next time they do not complete a successful shuttle.
equipment required: Flat, non-slip surface, marking cones, measuring tape, pre-recorded audio cd or mp3 (buy or use the Team BeepTest software), audio player, recording sheets.
variations: for each of the recovery and endurance intermittent tests there are two levels: level 1 designed for lesser trained individuals and level 2 aimed at well trained and elite athletes and starting at a faster speed. Both test variations have increasing speeds throughout the test
scoring: The athlete’s score is the total distance covered before they were unable to keep up with the recording. The Yo-Yo intermittent test usually takes between 6-20 minutes for level 1 and between 2-10 minutes for level 2
reliability: Test reliability would depend on how strictly the test is run, and the previous practise allowed for the participants.
advantages: Large groups can perform this test all at once for minimal costs.
disadvantages: Practice and motivation levels can influence the score attained, and the scoring of when a person is out of the test can be subjective. As the test is usually conducted outside, the environmental conditions can also affect the results. The test audio file must be purchased.
What is tests and comparison?
-It tests maximal aerobic fitness which is the maximum amount of oxygen the body can use per minute
Wingate test
What is it?
The Wingate test is a cycle test of anaerobic leg power, conducted over 30 seconds.
equipment required: Fleisch or a modified Monark cycle ergometer.
procedure: The subject should first perform a cycling warm up of several minutes. The subject is instructed to pedal as fast as possible for 30 seconds. In the first few seconds, the resistance load is adjusted to the pre-determined level, which is usually about 45 g/kg body weight (Fleisch) or 75 g/kg body weight (Monark) for adults. The NHL pre-draft testing uses 90 g/kg. Power athletes would generally use high resistances, while children and older athletes may use lower.
What does it measure?
-peak peak which is the highest power achieved during the test did it hurt I got I had like ECG test all the time and I’d have to get blood taken like when I was like 15 years old and it was awful but yeah, so do
Margaria kalamen power stair test
The Margaria Kalamen Power Test is a simple test of power of the lower extremities, involving running up a flight of stairs.
procedure: The athlete’s weight is determined in kilograms. The athlete is given a few practice runs up the steps to warm up. The athlete stands ready at the starting line 6 meters in front of the first step. On the command “Go”, the athlete sprints to and up the flight of steps, taking three steps at a time (stepping on the 3rd, 6th and 9th steps), attempting to go up the steps as fast as possible. The time to get from the 3rd step to the 9th step is recorded (either using a stopwatch or using switch mats placed on the 3rd and 9th steps), starting when the foot was in first in contact with the 3rd step, and stopped when the foot contacts the 9th step. Allow three trials of the test, with 2-3 minutes recovery between each trial.
equipment required: stopwatch, timing mats (optional, like this one), tape measure, flight of 12 steps with a starting line of 6 meters in front of the first step. Each step is approximately 17.5 cm high with the 3rd, 6th and 9th step clearly marked. The vertical distance between the 3rd and 9th step must be accurately measured for use in the results formula
What to do
-athlete-warm-up and do necessary stretches required
-athlete will then run 6 m before the staircase
-whilst taking three steps at a time, the performer will run up the steps
-the times on the third and ninth step will be measured
A test for anaerobic power
-due to the shore and quick speed this test is completed as it is measuring an aerobic power. This is because the test is at maximum intensity and it will be using the ATPPC system which lasts 8 to 10 seconds.
Data from the test
-qualitative data
-for college age students the meantime to complete the stair test is 1.46 seconds for boys and 1.76 for girls
disadvantages: the ability to successfully conduct this test requires the availability of steps of the appropriate height and with a clear run up area.
reliability: the accuracy of this test will be reduced if a stopwatch is used instead of timing mats for measurement of the time. If using a stopwatch, you should have two people record simultaneously and use the average of the two measurements. It is also important to give the participants adequate practice so that they can confidently run up the stairs with maximum effort.
Repeat, anaerobic sprint test
How is it completed?
Six sprints over 35 m distance with a 10 second recovery between each sprint
Equipment
-Needs a consistent environment
-dependable surface like a track
-a space at least 50 in length
-Measuring tape
-stopwatch
-Marker cones
-Weighing scales
-Performance recording sheet
-Test administered
Instructions
-calculate body mass
-warm-up
-Get ready in the starting position
-123 go start the button and participant begins to sprint at maximum
-clear when the the line is crossed, so stop the timer
-10 second recovery countdown
-prepare to start again
-repeat procedure for a total of six sprints
After-reduce problems
1. Rest sit or stand for 2 to 3 minutes.
2. Pale, if so, lie down on the chest and don’t be left alone.
How to calculate repeat anaerobics test scores
Calculate peak power output = body mass* distance squared divided by time cubed
-From the six sprint times on PPO’s you can then calculate the following maximum power output, minimum power output, average power output, the sum of them all divided by six
-fatigue index= maximum power minus minimum power divided by the total time for the six sprints
What does the repeat and aerobic sprint test measure?
-anaerobic capacity
Anaerobic power
Illinois agility test
What is agility and why is it important in sport?
Agility is the ability to change direction quickly . Football is one of the best examples to show where abilities useful because in football you were always changing direction and your speed agent comes under anaerobic power within the determinants of sports performance because it is only a short and sharp activity with the average score for males being 16.2 to 18.1 seconds And the female being 18 to 21.7 seconds. During this, you will be using your anaerobic gliotic system because the APPC system only lasts 8 to 10 seconds.
How to do it
-You start at the bottom left cone
-You sprint up to the top left cone
-Then you sprint back down to the bottom cone
-then weave your way around the four cones in the middle
-Once you get to the top, you then weave your way back down
-Once you get back to the bottom, then sprint up to the top right cone
-Then sprint down to the bottom, right cone’
Equipment
-stopwatch
-Tape measure
-8 cones
-recording sheet
Cunningham and Faulkner test
What is it?
The Cunningham Faulkner test is a fitness test that measures anaerobic capacity. The test is performed on a treadmill where the subject runs maximally on a treadmill with a 20% gradient at 8 mph and the time is recorded in seconds until exhaustion
procedure: A warm-up on the treadmill for a few minutes at about 10 km/hr at 0% incline is performed, to familiarize the athlete with test procedure and equipment. Some short practice starts getting onto the treadmill at the test speed can also be performed. After a break and some stretches, the treadmill is set at 8.0 miles/hr (12.9 km/hr) speed and incline of 20%. The time starts when the athlete starts running unsupported, and finishes when they grab the handrail. The test continues until exhaustion, meaning that the athlete is not able to maintain the speed required. Strong encouragement is required throughout the test.
How is the test completed?
-treadmill
-stopwatch
-Assistant
Instructions
-this test requires the athlete to run on a treadmill set a speed of 8 mph at incline of 20% until unable to continue
-the athlete warm up for 10 minutes
-Assistance set the treadmill speed to 8 miles an hour at incline of 20%
-the athlete conducts a few practice starts getting onto the treadmill at the speed
-the assistant gives the command go and starts the stopwatch and the athlete commences the test
-Assistant stops the stopwatch when the athlete is unable to continue
equipment required: treadmill capable of increasing to 20% gradient, stopwatch.
Is there an average score?
No, they go until exhaustion
Queens College step test
procedure: The athlete steps up and down on the platform at a rate of 22 steps per minute for females and at 24 steps per minute for males. The participants are to step using a four-step cadence, ‘up-up-down-down’ for 3 minutes. The athlete stops immediately on completion of the test, and the heart beats are counted for 15 seconds from 5-20 seconds of recovery. Multiply this 15 second reading by 4 will give the beats per minute (bpm) value to be used in the calculation below.
equipment required: 16.25 inches / 41.3 cm step, stopwatch, metronome or cadence tape, heart rate monitor (optional).
Instructions
-athlete warms up for 10 minutes
-Assistant set up the metronome to the required steps per minute
-the assistant gives the command go and starts the stopwatch and the athlete commences the test
-Assistant Ensures that athlete maintains their required steps per minute pace
-the assistant stopped the test after three minutes and records the athletes heart rate for 15 seconds
Advantages
-Minimal equipment required
-Simple to set up and conduct
-Can be conducted almost everywhere
Disadvantages
-specialist equipment required
Assistant required to administer the test
Training principles What is specificity?
This is replicating movements in your sport, making sure that it is specific
Training principles Individual differences
Every athlete is different therefore despite the training being specific to the sport and it must take account of the individual
Training principles What is progressive overload?
This is applying physical stress on the body, for example regular lifting or heavy weights will result in muscles getting larger EG hypertrophy
How we apply it - FITT
Frequency , intensity, time, type
Training principles reversibility
This is the process of losing fitness soon after stopping regular training or exercise
training principles variance
This seeks to prevent TEDIUM, which is a crucial feature of a successful training program, repeating the same drills, week in and out will result in lowering motivation
need a challenge
Training principal over training
If we don’t give an opportunity to rest our body, we could be in trouble
What are the training options?
-cross
-Interval
-fartlek
-continuous
They all want to improve aerobic respiration systems by continuing t operate at high levels of exercise intensity, extend the point at which lactic acid is produced, improve VO2 max
To do this physiological improvements needed are
-Cardiac hypertrophy
-increased red blood cells
-Increased cappilarisation
-Increased myoglobin
-increased mitochondria
What are the objectives of training?
To improve aerobic respiration systems by continuing to operate at high levels of exercise intensity
Improve vo2 max
Extend the point at which lactic acid begins to be produced
How can this happen?
-Cardiac hypertrophy
-increased red blood cells
-increased capillarisation
-increased myoglobin
-increased mitochondria
Maximum heart rate calculation
220 - age
Find 65 and 85 percent
Heart rate is the gold standard for measuring intensity in CV base training
Karvonean system
You need to know
Maximum heart rate -220-age
Resting heart rate
Heart rate reserve -MHR-RHR
It suggests the following train zones
-low fitness level-50-60%\
-average fitness level-60-70%
-High fitness level-70-85%
Formula
Hrr x% heart rate +rhr
What is strength?
This is the ability of a muscle to exert a force
Types
-Explosive strength(power)
-dynamic strength(muscular endurance)
-Static strength
A muscle will only strengthen when forced to operate beyond its customary intensity overload
How can overload be processed?
-by increasing
-Resistance
-Repetitions
What are strength training options?
-resistance machines
-free weights
-plyometrics
-Circuit training
What is 1RM
This is the maximum amount of weight you can complete an exercise for one rep
4-6-max strength and hypertrophy
6-12-muscle size with moderate strength pain
12-20-muscle size and endurance
Factors affecting flexibility
Ages a factor. the older you get the less you have which is due to muscles and bones becoming a lot more fragile E.G cartilage, ligaments, tendons, and muscles deteriorate. study show decreases up to 50% in joint areas of those with chronological age due to this sports performance tend to finish their career earlier so they don’t face the decrease in performance.
Gender . Women and males have different levels of flexibility. E.G women have a greater range of motion a sample of 190 male and female subjects ranging from 18 to 88 years measured 17 joint actions in eight specific joints and the study showed women had greater overall flexibility, this could have an effect on the participation of sports of those requiring flexibility. The males may feel restricted.
Physical exercise . Those physically active have great flexibility in the joints compared to those who are inactive..
Borg scale
This is a quantitive measure of perceived exertion during physical activity away of measuring physical activity, intensity levels
It works by being a tall design to measure how hard you’re working it considers heart rate BR, perspiration rate and levels of muscle fatigue and it uses a 14 point scout starting at six finishing at 20 . It agrees ratings between 12 and 14 indicate activity your performing is being done at a moderate level of intensity
Advantages of setting intensity
-simplicity and ease of use meaning it’s easy to understand and requires minimal training
-individualized so it can be adaptable
-No need for specialized equipment
-incorporate, physical and mental efforts
Disadvantages for setting intensity
-it relies on an individual perception of effort
-limited endurance for non-endurance activity
-doesn’t provide direct physiological data
-Inconsistent interpretation
Types of stretching
-static-most commonly used it’s very safe and effective. This is where a muscle or a muscle group gradually is stretched to the point of limitation(mild strain) and help in position 15 to 30 seconds
-dynamic-incorporate active range of motion movements that tend to resemble sports specific actions
-ballistic-involve bouncy approach to reach target muscle and point of motion. Concern is it performed in jerk manny so can present tension.
-proprioceptive neuromuscular facilitation-developed by Dr. Hermann Kabat in 1950s. There’s a contract relax method which involves contracting the target muscle followed by relaxing and stretching target muscle with the assist of a partner.. variation of this method is to perform a contraction of opposing muscle during stretch phase to take new endpoint of motion
-pnf- the muscle is stretched to its limit, and it creates an isometric contraction, stimulating the golgi tendon organ, and this deactivates the stretch reflex
Muscle spindle
This detects, muscle movement propioceptor and when at length it causes a construction of a few fires in the center of a muscle intrafusal this is called the stretched reflex
You can turn this stretch reflex off by the Golgi tendon organ which is located in the tendon and it monitors tension so when under contraction, it becomes stimulated and this desentizises the stretch reflex
Proprioceptive neuromuscular facilitation
The partner slowly forces the relevant limb to the existing comfort limit of a range of movement, and when the athlete feels discomfort, the movement stops and the partner offers a resistance, so the athlete could perform an isometric contraction and this is held for 6 to 10 seconds and then you rest for 30 seconds and repeat the procedure 3 to six times
The problem and what PNF does
Stretching a math so incurs a reflex which is detected by the muscle spindle operators, and it causes a contraction of intrafusal fibres but the incorporation of PNF states the muscle is stretched to its limit and isometric contraction takes place which stimulates the Golgi tendon organ and deactivates stretch reflex, and then an additional stretches completed.
Periodisation
Increasingly, we start with the end in mind and we break down this end, picture into smaller sections of specific training each with a focus
What is the purpose of planning?
To prepare a sports person for competition and to peak their events
What are components of periodization
Macrocycle-this identifies the larger long-term objective of the training. It’s commonly for 12 months.
Meso cycle -identified shorter periods to achieve short term goals typically 4 to 8 weeks
Micro cycle-this identifies the individual training regime normally seven days Period.
What would be the benefits of periodization?
-to prepare an athlete for optimal improvement
-to prepare an athlete for a definite climax to the season
-to prepare an athlete for the main competitions in there season
What periods can periodization be seen as?
-a preparation period-general conditioning in early phases usually endurance. Space specific training follows with progressive overload.
-Competition Period.-maintaining fitness some reduction in the volume of training and allow allowances for recovery tapering for specific peeking
-Recovery. Period.-proper opportunity for relaxation and recuperation.
What is in the micro cycle?
-Specific calendar. What days training takes place?
-specific exercises
-f.i.t.t
-Details of warm-up
-Conditioning
Partial pressure
This is the pressure of a gas with a mixture of gases
The partial pressure of oxygen within air at sea level is 160 MMHG
What influences partial pressure?
-Concentration
-total air pressure
Diffusion of oxygen
PO2 in the alveoli-105 MMHG
P2 in the alveolar capillaries-40MMHG
The difference between these two pressures is the pressure gradient, which will go from high to low diffusing across the membrane, and the result is that the blood in the lung capillaries gain oxygen
What changes in altitude training?
-diffusion gradient
-Partial pressure decreases
Red blood cells
They contain hemoglobin which is an iron-based pigment, and when oxygen combines it becomes saturated and it forms oxyhemoglobin, and it has a very high affinity for oxygen
What is acclimatization
Refers to the process by which an athlete gradually adjusts to a new environment, particularly when exposed to different climates or altitudes, this helps improve performance and reduce the risk of illness or injury in extreme conditions
Major changes during acclimatization
- increase in blood haemoglobin
- increase in myoglobin
- increase in number of mitochondria
- growth of capillaries
What is thermoregulation
The bodies mechanism for managing and controlling its internal temperature
This forms apart of the bodies homeostasis mechanisms
Factors affecting temperature
- exercise
- clothing
- weather
- body fat
- water/swelling
Thermoregulation centre
This is situated in the hypothalamus and it is sensitive to the temperature of the blood and acts as a thermostat for the body
Hypothermia
Body temp below 35
Mechanisms to increase temp
-shivering
- blood redirected to the centre of the body
-goose bumps
Hyperthermia
Body temp above 39
Mechanisms to reduce temp
-Sweating could lead to dehydration
-Blood redirected to body surface
Sweating
Evaporation provides the major physiological defense against overheating
Approximate 3 million sweat glands distributed throughout the surface of the body
Sweat does not call the skin evaporation cools the skin
Water loss-dehydration
-water loss can reach 3 L per hour via sweating
Consequences of dehydration
-electrolyte loss
-increasing body temperature
-Increase in heart rate
-Decrease sweating ability
What is technology?
The application of scientific knowledge for practical purposes, especially in industry
Advanced types of training
-fartlek
-continuous
-Mobility
-plyometrics
-Circuit
-weight
-Resistance
-Interval
Plyometrics
Eccentric muscle activity
High intensity
Develop explosive strength, and power
Not generally advised for juniors
Known to contribute to EIMD /DOMS
Anaerobic capacity,its importance and mechanisms that can be used to test this
This is the amount of energy obtained from anaerobic sources in exercise/absence of o2. It is experienced during high intensity activity beyond OBLA. It is effected by creating phosphate capacity and anaerobic glycolysis ability to tolerate lactate/hydrogen ions. It is vital for sustaining high intensity exercise for long periods of time. And it is used in activities such as wingate test, maximal accumulated o2 deficit.
Anaerobic capacity,its importance and mechanisms that can be used to test this
This is the amount of energy obtained from anaerobic sources in exercise/absence of o2. It is experienced during high intensity activity beyond OBLA. It is effected by creating phosphate capacity and anaerobic glycolysis ability to tolerate lactate/hydrogen ions. It is vital for sustaining high intensity exercise for long periods of time. And it is used in activities such as wingate test, maximal accumulated o2 deficit.
Analyze the importance of specificity and progressive overload to a long distance rower.
This describes the importance of training the specific body part relevant to the sport. Desire to replicate the sporting action. And progressive overload describe the necessity to work/stress the body and adapt increasing over time/.
Obla lactate sampling test
Used for submaximal aerobic fitness
-Small pinprick blood samples can be taken from any place, often it is from the finger tip or earlobe.
-The area must be cleaned first, using a dry tissue to remove sweat, then an alcohol swab to further clean the area.
-Once the area is dry, the lancet (often with a spring loaded apparatus) is used to pierce the skin.
-Hopefully there will be good blood flow from the wound, which is collected into capillary tubes or other devices, ready for analysis.
-If the blood does not flow freely, apply gentle pressure away from the site, or re-prick the site.
Equipment required
-small scalpels or lancets
-ice and container for storage
-alcohol swabs
-blood analysis equipment
-Also need sharps and contaminated items disposal unit.
Analysis
the measurement of blood lactate is usually automated. Blood lactate levels indicate a combination of lactate production and release into the blood, and its removal from the blood. Blood lactate measurements are used to monitor changes in anaerobic power and responses to set workloads.
Lactate is a salt formed from lactic acid. Anaerobic exercise produces lactic acid, which quickly forms lactate in the muscles. Because of this, the terms “lactate” and “lactic acid” are often used interchangeably.
The lactate concentration in the blood is normally 0.8 to 1 mmol/l, but during intense physical exertion it can reach and much as 20 mmol/l.
Multistage fitness test
The 20m multistage fitness test (MSFT) is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among other names. It is a maximal test involving continuous running between two lines 20m apart in time to recorded beeps.
equipment required: Flat, non-slip surface, marking cones, 20m measuring tape, beep test audio, audio player, recording sheets.
procedure: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test is also often called the ‘beep’ or ‘bleep’ test. The participants stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing. If the line is not reached before the beep sounds, the subject is given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’. The subject is given a warning the first time they fail to reach the line (within 2 meters), and eliminated after the second warning.
men women
excellent > 13 > 12
very good 11 - 13 10 - 12
good 9 - 11 8 - 10
average 7 - 9 6 - 8
poor 5 - 7 4 - 6
very poor < 5 < 4
reliability: The reliability of the beep test would depend on how strictly the test is run and the practice allowed for the participants. There are also other factors which can affect performance, which need to be controlled if possible. See point below.
advantages: Large groups can perform this test all at once for minimal costs. Also, the test continues to maximum effort unlike many other tests of endurance capacity.
disadvantages: Practice and motivation levels can influence the score attained, and the scoring can be subjective. As the test is often conducted outside, the environmental conditions can affect the results.
Cooper run fitness test
The Cooper 12-minute walk/run test is a popular maximal test of aerobic fitness, in which participants try and cover as much distance as they can in 12 minutes. There are several other variations of running/walking tests, including the Cooper 1.5 mile run test, and also a swimming version.
equipment required: flat oval or running track, marker cones, recording sheets, stop watch.
procedure: Place markers at set intervals around the track to aid in measuring the completed distance. Participants run for 12 minutes, and the total distance covered is recorded. Walking is allowed, though the participants must be encouraged to push themselves as hard as they can to maximize the distance covered.
reliability: the reliability of this test would depend on practice, pacing strategies and motivation level. There should be good reliability if these issues are addressed.
advantages: large groups can be tested at once, and it is a very cheap and simple test to perform.
disadvantages: Practice and pacing are required, and performance on this test can be affected greatly by motivation.
RAST test
procedure: Weigh each subject prior to the test for use in calculations, followed by a warm-up. Set up cones at each end of 35 meters of running track. Two testers may be required, as one person is required to time each run of 35 meters, the other to time the 10 seconds recovery period. The subject stands at one end of the 35m track, and starts a maximal sprint on the command ‘go’. Ensure the subject sprints maximally through the line each time. After 10 seconds, the next sprint starts from the opposite end of the 35 m track. Repeat this procedure until six sprints are completed.
equipment required: scales, stopwatch, timing gates (optional), measuring tape, marker cones, at least 50 meter track.
Sargeant jumps test
The vertical jump test is a test of lower body power
procedure (see also variations below): the athlete stands side on to a wall and reaches up with the hand closest to the wall. Keeping the feet flat on the ground, the point of the fingertips is marked or recorded. This is called the standing reach height. The athlete then stands away from the wall, and leaps vertically as high as possible using both arms and legs to assist in projecting the body upwards. The jumping technique can or cannot use a countermovement (see vertical jump technique). Attempt to touch the wall at the highest point of the jump. The difference in distance between the standing reach height and the jump height is the score. The best of three attempts is recorded.
equipment required: measuring tape or marked wall, chalk for marking wall (or Vertec® or jump mat).
advantages: this test is simple and quick to perform.
disadvantages: technique plays a part in maximizing your score, as the subject must time the jump so that the wall is marked at the peak of the jump.
