Lab 4: Submax Testing in the Field Flashcards
What are submax tests that could be performed on the field
-one mile track walk test (rockport fitness test)
-Leger 20-meter shuttle test (beep test)
Pretest instructions for performing both tests
-wearing comfortable clothing
-hydrate with fluids before test
-avoid alcohol, tobacco etc within 3 hours of test
-avoid strenuous exercise on day of test
-had an adequate sleep before the test
One-mile track walk test warm up
-5 min general warm up
-5 min dynamic stretching
How to perform one-mile track walk test
-record total time it takes client to complete 1.6 km
90th percentile time for one mile walk
-men: 11:08
-women: 11:45
75th percentile for one-mile walk test
-men: 11:42
-women: 12:49
50th percentile for one mile walk test
-men: 12:38
-women: 13:15
25th percentile for one mile walk test
-men: 13:38
-women: 14:12
10th percentile for one-mile walk test
-men: 14:37
-women: 15:03
Warm up for beep test
-5 min general warm up
-5 min of dynamic stretching
How to explain beep test
-start running between cones
-they are 20 m apart with a 3 m zone
-if they do not get to the cones but fall in the 3 m zone concecutively then they are done
What can be used for general warm up
-jogging
-cycling
-jumping rope
What can be used for dynamic stretching
-high knees
-walking lunges
-walking knee tucks
-butt kicks
What to measure before, during, and after beep test and one mile walk test
-RPE
-HR
What should each test be followed by
-active recovery
-passive recovery
