methods of training Flashcards
which tests measure aerobic capacity/ vo2 max ?
- direct treadmill
- MSFT test
- Coopers 12 M
- Queens college step test
what is the direct treadmill test ?
- participant runs on treadmill with a mask in their face which is connected to a gas analyzing machine
- speed gradually increases on treadmill
What are the positives of the direct treadmill test ?
well controlled
accurate and detailed results
most valid test
reliable over time
accurate vo2 max measure
what are disadvantages of the direct treadmill test ?
- access to lab is difficult (availability)
- expensive
- test is tiring to carry out
- not practical
- time consuming
- specialist lab tester is needed to use equipment and analyze results
- not suited to health issues
Describe the multi stage fitness test (MSFT)
- 20 M space, use measuring tape to measure 20m accurately
- play the bleep test track on phone/ CD which explains how to carry out the test to participants
- test begins with triple bleep and participants must run 20m to the other side of the cones before the bleep to pass the level
- participants continue until they are unable to run the 20 m before the bleep
give positives of the msft ?
- controlled environment
- standardized test = easy to reproduce
- measure progress easily
- monitors fitness
- accurate
- reliable
- valid
- good correlation with normative data tables
- simple and practical
- large group use
- minimal cost and equipment
msft disadvantages
- large space required
- if 20 m not accurately measured results can change by 10-20%
- influenced by motivation levels
- score could be subjective
- exhaustive test
- specificity = favours runners
- not suited to health issues, e.g coronary heart disease
describe coopers 12 m
- run for 12 mins as fast as you can
- measured for distance covered
- calculate Vo2 max
give positives of coopers 12 m
- 85-95% correlation between distance ran & someones vo2 max = accurate
- cheap
- little equipment
- simple
- reliable
give negatives of coopers 12 m
- environmental factors e.g temperature could affect results
- results affected by motivation
- not direct measure of vo2 max
- not suitable to those with health issues
describe how to carry out queens college step test ?
- participant steps up and down continuously onto 41.7 cm tall box for 3 mins
- pacing controlled 96 bpm for males and 88 bpm for females so rate at which participants step up and down box is controlled
- at end of test heart rate is decided to estimate vo2 max
give positives of queen college step test ?
- easy
- quick
- safe
- reliable
- cheap
- minimal equipment
- set up anywhere
- reliability - 0.92
- monitors heart rate
- sub max test
give negatives of queen college step test ?
- taller people have an advantage
- results are an estimate as it’s not a direct measure of vo2 max
- assumes stepping and treadmill running have same 02 cost
- weight affects results
what is 02 capacity ?
ability to take in transport and use oxygen to sustain long periods of aerobic maximal work
what is v02 max ?
maximum volume of 02 consumed transported and processed def per minute during maximal exhaustive exercise
which aerobic capacity tests are direct ?
direct treadmill test
which aerobic capacity tests are indirect ?
- MSFT
- queens college step test
- coopers 12 m run
how is vo2 max measured in direct treadmill test ?
- gas analysis laboratory test
- progressive maximal test to exhaustion
- face mask connected to a gas analyzer that measures 02 and C02 inspired and expired air
- this calculates vo2 max against intensity
describe msft ?
- maximal test go exhaustion
- run in time between cones 20m apart to a beep which gets shorter in time
- level and shuttle is recorded and vo2 max compared with normogram tables to predict vo2 max
describe queens college step test ?
- sub max 3 min step up and final heart rate (bpm) is recorded 5 secs after completion for 15 secs
- uses Hr recovery using normative data tables to estimate and predict fitness level (v02)
describe coppers 12 m ?
- run jog walk for as long as possible in 12 mins
- record distance covered on 400m track
- compare with normative data tables using v02 max ml/kg/min
why is heart rate used to determine the correct intensity of training ?
- to correctly overload CV & respiratory systems
- ensure adaptations occur
what is the adaptation / training zone ?
- zone your heart rate is in so it is at the correct intensity
- so it can correctly overload cv and respiratory systems
- to ensure adaptions occur
what is target heart rate ?
- aimed at increasing aerobic capacity / vo2 max
- falls between 70%-80% of max hr for 10-40 mins for aerobic adaptations to occur
how is max heart rate calculated ?
220-age
what is heart rate reserve ?
a more specific target heart rate using and individuals resting hr
how is heart rate reserve calculated ?
max hr - resting hr
how is the training hr calculated after calculating hr reserve ?
- add a chosen % of hr reserve to resting hr
what is the anaerobic threshold zone ?
- 85-100% of max hr
what is target heart rate zone ?
65-85% of max hr
why is there no single test for flexibility ?
flexibility is joint specific
flexibility is joint specific, what does this mean ?
- individual tests are required for each joint and connective tissues involved
describe the sit and reach test ?
- straight legs feet against front of box
- palms downwards reach forwards as far as possible over top of box and hold for 3
secs - best of 3 attempts and record distance
- compare to standardized norm tables
what is a goniometer
- 360 degree angle ruler/ protractor with double arm that measures joint angle in degrees
what is the angle score (goniometer)
- difference between neutral start position to full ROM at a specific joint
where is the axis placed (goniometer )
- alongside joint axis of rotation
