Fitness tests Flashcards
Cunningham and Faulkner test- what is it?
- it is a maximal effort anaerobic fitness test performed on a treadmill
- the subject runs maximally on a treadmill with a 20% gradient at 8 miles per hour
- the time is recorded in seconds until exhaustion
Cunningham and Faulkner test- equipment
- treadmill
- stopwatch
- assistant
Cunningham and Faulkner test- protocol
- this test requires the athlete to run on a treadmill set at a speed of 8 miles/hour at an incline of 20% until unable to continue
- the athlete warms up for 10 minutes
- the assistant sets the treadmill speed to 8 miles/ hour at an incline of 20%
- the athlete conducts a few practice starts getting onto the treadmill at the test speed
- the assistant gives the command go and starts the stopwatch and the athlete commences the test
- the assistant stops the stopwatch when the athlete is unable to continue
Which determinant does the Cunningham and Faulkner test test?
- It monitors the development of the athletes anaerobic capacity
- anaerobic capacity is the ability of the body to produce energy without oxygen during high intensity exercises
What is the queens college step test?
- the test is completed by an athlete stepping up and down on a 41.3 cm strep for 3 minutes at the following rate
- men= 24 steps/ minute
- female= 22 steps/ minute
- this is used to test maximum aerobic fitness
Queens college step test- equipment needed
- 41.3 cm step
- stopwatch
- metronome
- heart rate monitor
- assistant
Queens college step test- protocol
- athlete warms up for 10 mins
- the assistant sets up the metronome to the required steps per minute (male=24, female=22)
- the assistant gives the command, ‘go’, starts the stopwatch and the athlete commences the test
- assistant ensures the athlete maintains the required steps per minute pace
- the assistant stops the test after 3 minutes and records the athletes heart rate for 15 seconds
Scoring- queens college step test
- to work out the score-
- men:vo2 max (ml/kg/min)= 111.33- (0.42x heart rate (bpm))
- women:vo2 max (ml/kg/min)=65.81- (0.1847 x heart rate (bpm))
Average score: of 16-19 year olds
Male= 156-149
Female= 166-159
Advanatges of queens college step test
- minimal equipment require d
- simple to set up and conduct
- can be conducted almost anywhere
Disadvantages of queens college step test
- specialist equipment require d
- assistant required to administer the test
What determination does the queens college step test measure
Maximal aerobic fitness
Yo Yo intermittent test (defintion)
- the Yo yo intermittent test evaluates the individuals ability to repeatedly perform intervals over a long period of time
Yo yo intermittent test (equipment)
- flat dry surface
- cones
- tape measure
- audio of beeps on computer
- recording sheet
Yo yo intermittent test (protocol)
- start behind cone a
- run 20m when instructed by the beep on the computer to cone b and run back arriving at the next beep
- once back run the 5m recovery area to conce c then back to cone b when the beep goes
- the beeps will repeatedly get faster, if unable to get back before beep stop
- a warning is given when the subject does not complete a successful out and back shuttle in the allocated time
- subject is removed the next time they don’t complete
What does the yo yo intermittent test test?
Maximal aerobic fitness which is the maximal amount of oxygen the body can use per min
Typical scores for yo yo intermittent test
Elite: females- >1600m, males- >2400m
Excellent: females- 1320-1600m, males- 2000-2400m
Good: females- 1000-1280m, males- 1520-1960m
Average: females- 680-960m, males- 1040-1480m
Below average: females- 320-640m, males- 520-1000m
Very poor: females- <320m, males- <520m
What is the margarita kalamen power stair test used to measure?
- Anaerobic power
Kalamen power stair test: equipment
- flight of 12 steps around 17.5cm high
- pressure plates/laser gates or a stopwatch
- cones to place on 3rd step, 9th step
Kalamen power stair test: protocol
- athlete- warm up and do necessary stretches required
- athlete will then run 6 metres (before the stair case)
- whilst taking 3 steps at a time, the performer will run up the steps
- the times on the 3rd and 9th step will be measured
Kalamen power stair test- data from the test
- qualitative data
- for college and students, the mean time to complete the stair test is 1.46 seconds for boys and 1.76 for girls
Repeat Anaerobic sprint test- how is it completed?
- 6 sprints over 35m distance with a 10 second recovery between each sprint
Repeat anaerobic sprint test- equipment
- needs a consistent environment
- dependable surface- a track
- a space at least 50m in length
- measuring tape
- stopwatch
- marker cones
- weighing scales
- performance recording sheet
- test administered
Repeat anaerobic sprint test- protocol
- calculate body mass
- warm up
- get easy in starting position
- 1-2-3 GO- start button pressed and participant begins to sprint at maximal
- ‘CLEAR’ when line is crossed- stop timer
- 10 second recovery countdown
- prepare to start again
- repeat procedure for total of 6 sprints
After- reduce problems:
- rest- sit or stand- (2 min/3 min)
- ill or pale- lie down on chest and then not left alone
How to calculate repeat anaerobic test scores?
- calculate peak power output: PPO= Body mass*distance^2/ time^3
- from the six sprint times and PPOs, you can then calculate the following: Maximum power output (highest value), minimum power output (lowest value), average power output (the sum of all six values/6)
- fatigue index:FI= (maximum power- minimum power)/ total time for the 6 sprints
What does the repeat anaerobic sprint test measure/ determine?
- Anaerobic capacity
- Anaerobic power
These factors are vital in sports that demand maximal effort for a short duration such as running based sports, football, basketball and handball
What is agility?
The ability to change direction quickly
What sports determinants does agility come under?
Anaerobic power because it is only a short and sharp activity
- during this you will be using your anaerobic glycolic system because the ATP-PC system only lasts 8-10 seconds
Illinois agility test- equipment
- stopwatch
- tape measure
- 8
- recording sheet if multiple people are doing it
Illinois agility test- protocol
- you start at the bottom of the left cone
- you then sprint up to the top of the left cone (10m)
- you then sprint back down to the bottom cone (10m)
- you then weave your way around the 4 cones in the middle (3.3m each cone) (10m overall)
- once you get to the top you then weave your way back down
- once you get back to the bottom cone you then sprint up to the top right cone
- then sprint down to the bottom right cone
Average scores (Illinois agility test)
- average score- males= 16.2-18.1 seconds, females= 18.0-21.7 seconds
Vo2 max gas analysis- protocol
- the person is fitted with a face mask or mouth piece, connected to a gas analysis system
- before the exercise begins, resting heart rates and resting oxygen consumption should be taken
- the person performs an exercise test either on a treadmill or stationary bike, the intensity increases typically in stages
- the equipment measures the oxygen concentration and carbon dioxide in the air, it is used to calculate a persons vo2
- the test continues until the individual reaches exhaustion at maximal capacity, for 3 mins at each stage
What determinants does v02 max gas analysis test
- it measures maximal aerobic fitness
- this is when the maximum amount of oxygen the body can use per minute
Average score- vo2 max gas analysis
Woman
Average- 30-36ml
Excellent- 40ml+
Men
Average- 38-42ml
Excellent- 50ml+
What is the wingate test?
- short, high intensity cycling test that measures the determinants anaerobic power and capacity
- involves pedalling as fast as possible against a predetermined resistance for a duration of 30 seconds
- provides valuable info about an individuals agility to generate power in a short period
- relevant for sports that require quick bursts of energy
What does the wingate test measure?
- Peak power (highest power output achieved during the test)
- Mean power (average power output over a 30 second period)
- Fatigue index (rate at which power declines over course of test)
- design targeted training programme to enhance anaerobic capacity
- by measuring these 3 variables, can assess an athletes ability to generate power, sustain high intensity efforts and recover from repeated bursts of exercise
Wingate test- equipment
- cycle ergometer
- stop watch
Wingate test (instructions)
- warm up for 3-5 minutes
- rest for 1-2 minutes after warming up
3. Participant should pedal as fast as they can in 30 seconds
4. Test administrator will lower the resistance within 3 seconds of the start of the test
5. Resistance is set at 7.5% of participants body weight
6. Cool down after test against low resistance for 1-2 minutes
Average scores- wingate test
- 90% percentile rank
Male- 822 w
Female- 560 w
10% percentile
Male- 570 w
Female- 353 w
