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CSCS > Testing Athletes > Flashcards

Testing Athletes Flashcards

1
Q

Reactive Strength Index?

A
  1. Varying heights of boxes from 20-40 cm
  2. Need a jump mat set up at least 0.2 meters in front of box
  3. Hands are on the hips
  4. Step off the box and land while jumping as high as possible with minimal contact time
  5. Reactive strength index is calculated as jump height divided by contact time
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2
Q

Overhead squat?

A
  1. Hold stick OH at twice shoulder width
  2. Feet forward or slightly out
  3. Heels stay in contact with the floor
  4. Lower until the hips are below knees
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3
Q

300 Yard Shuttle Test?

A
  1. 2 lines set 25 yards apart
  2. On signal, sprint back/forth and touch line with foot
  3. Do this 6 times
  4. Give 5 minute break and average 2 trials

Average for elite athletes is females = 65 sec. males = 55 sec

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4
Q

Standing Long Jump?

A
  1. Need 20 feet set up
  2. Toes are just behind the starting line
  3. Able to use a countermovement and jump forward
  4. Must land on feet
  5. Measure from rearmost heel to the starting line
  6. Best of 3 trials

Good for Elite: Females 110-115 inches, males 120-130
Good for High School: Females 60-65, males 75-80

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5
Q

Flexibility?

A
  1. Sit and reach

2. OH squat

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6
Q

1 RM Bench Pull?

A
  1. Grip is wider than shoulder width
  2. Bench height set so weight is off the ground in hang position
  3. Head must maintain contact with bench (turned to side or looking down – picture shows chin on bench)
  4. Have to touch the underside of bench
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7
Q

High Speed Strength?

A
  1. 1RM power clean
  2. Standing long jump
  3. Vertical jump
  4. Static vertical jump
  5. Reactive strength index
  6. Margaria-Kalamen Test
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8
Q

Maximal Aerobic Speed Test?

A
  1. Place cones at 25 m intervals around a trank
  2. Start at a speed of about 10 km/h
  3. Increase the speed by 1 km/h every 2 minutes until athlete can’t maintain speed
  4. The last speed held for at least 2 minutes is speed associated with VO2 max (MAS)
  5. You can increase the speed by 0.5 km/h if athlete only able to run a half stage at the 1 increase.
  6. VO2 max calculated as 3.5 x MAS (km/hour)
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9
Q

What is good VO2 Max?

A

Ext. High: Male 70+ Female 60+
Very High
High
Above Average

Male: -7, -6, -5,
Female: -6, -5, -5

Male: 70+, 63-69, 57-62, 52-56
Female: 60+, 54-59, 49-53, 44-48

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10
Q

Pro Agility Test?

A
  1. Need 3 parallel lines, each marked 5 yards apart
  2. Need 1 timer and 1 line judge
  3. The athlete straddles the innermost line with 3-point stance
  4. On a signal, the athlete sprints 5 yards to the left, 10 yards to the right, then back to the center
  5. Must touch with hand or foot the 3 points.
  6. Best of 2 trials
    Times: Women 4.7- 5.0 is good and recreational athletes around 5.23. Men 4.2 to 4.4 is good and recreational athletes is 4.7.
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11
Q

Local Muscular Endurance?

A
  1. Partial curl up
  2. Push up
  3. YMCA bench press test
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12
Q

Straight Line Sprint Test?

A
  1. Can do 10, 20, or 40 m
  2. Need at least 20 yards for deceleration
  3. Best of 2 trials
  4. Need at least 2 minutes recovery

Good:
10 m = 1.6-1.7
20 m = 2.9-3.1
40 m = 4.9 – 5.2

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13
Q

1 RM Back Squat?

A 
Female Collegiate: 170-185 (80-90%ile)
14-15 y.o. football: 350-385
16-18 y.o. football: 425-465
D3 Football: 425-475
D1 Football: 450-500
D1 Baseball: 325-365
D1 Basketball: 305-315
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14
Q

Speed?

A
  1. Straight line sprint test
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15
Q

Where are skinfold measurements taken?

A
  1. Chest (diagonal fold ½ the distance from anterior axillary line and nipple)
  2. Thigh (vertical fold on anterior thigh 1/2-way between hip and knee)
  3. Abdomen (vertical fold 1 inch to the right of umbilicus)
  4. Triceps (Vertical fold on posterior arm ½-way between acromion and olecranon with arm relaxed by side)
  5. Suprailium (diagonal fold above the crest of the ilium at a spot where imaginary line would come down from anterior axilla)
  6. Midaxilla (vertical fold on midaxillary line at level of xyphoid)
  7. Subscapular (diagonal line from vertebral border to point ½-1 inch from inferior scapular angle)
  8. Calf (vertical fold along medial calf at point of maximal calf circumference)
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16
Q

Hexagon Test?

A
  1. Hexagon with sides of 24 inches
  2. Athlete faces straight forward in the middle
  3. On signal, double leg hops from center over each of the six sides
  4. Starts going forward and then clockwise until all 6 sides are covered 3 times
  5. Test starts over if athlete loses balance and takes an extra step or touches a line
  6. Use best of 3 trials
    Times: Around 12-13 seconds is okay (not a lot of times)
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17
Q

Static Vertical Jump?

A

Holds 110 degree squat for 2-3 seconds and then jumps (remove countermovement)

Averages for various athletes:
Younger women: 12
Younger men: 15
Older women: 14
Older Men: 17
18
Q

Balance?

A
  1. Balance error scoring system

2. STAR

19
Q

Balance Error Scoring System?

A
  1. 6 positions are: feet together, single leg non-dominant, tandem with non-dominant back (to same on foam as well)
  2. Hold 20 seconds with eyes closed and hands on hips
  3. Errors include taking hands off hips, step, hop, lifting forefoot or heel, remaining out of position >5 seconds, hip flexion/abduction > 30
20
Q

Sit and Reach?

A
  1. Line made into a cross at 24x15 inches, use the measuring stick as the 24 inches
  2. They can warm up with flexibility exercise
  3. Sit shoeless with feet 12 inches apart and toes pointed upwards and heels at the 15 inch tape line
  4. Hands are adjacent to each other, not reaching more with one
  5. Fingertips stay in contact with measuring stick
  6. Best of 3 trials
  7. Less than 15 inches means they couldn’t reach toes

Good: Around 20+

21
Q

STAR?

A
  1. 8 lines at 45 degrees from each other
  2. Stand in the center
  3. Allow 15 seconds between trials
  4. Suggested to do anteromedial, medial, and posteromedial
22
Q

Partial Curl Up?

A
  1. Knees at 90 degrees
  2. Younger than 45 reach 12 cm, 45 and older reach 8 cm
  3. Metronome set to 40 beats per minute
  4. Curl up to 30 degree angle
  5. Upper back must touch ground between
  6. Perform as many as possible up to 75

Good: Under 60, most males should get 60-75 and females 50-70

23
Q

Body fat percentages?

A
  1. Extremely lean: Males <7, Females <15
  2. Very lean: Males 8-10, females 16-18
  3. Leaner than average: Males 11-13, females 19-20
  4. Average: Males 14-17, females 21-25
24
Q

T-Test?

A
  1. Cones are set at yards
  2. Have to touch the base of the cones and feet can’t cross
  3. Take best of 2 trials
  4. Good for men/women is under 10 seconds, 12 seconds is getting into recreational female athletes
25
Q

12 minute run?

A
  1. Need a 400 m track with marker every 100 meters
  2. Can walk during the 12 minutes

Good:
Men: 1.65 to 1.8 miles
Women: 1.5 to 1.6 miles

26
Q

How are skinfold measurements taken?

A
  1. Dry skin before exercise
  2. Grasp skin and subQ with fingers
  3. Calipers 0.5 to 1 inch from thumb and finger
  4. Read measurement after 1-2 seconds of calipers on the skin
  5. Obtain measurements and then repeat all test site
  6. If the measurements don’t differ by 10%, average the 2 measurements to nearest 0.5 mm. Otherwise keep taking measurements until 2 are within 10%
  7. Standard error is 3-5%
27
Q

505 Agility Test?

A
  1. 6 cones are used
  2. The athlete starts at 2 sets of cones and sprints forward towards a timing gate/cones 10 meters away and continues through to cones 5 meters beyond that and turns around (they must touch or go over the line)
  3. The athlete sprints back through the cones 5 meters before that
  4. Time is started/stopped at the cones 10 meters from the starting line
  5. Use best of 2 trials
    Times: Average for elite women athletes ~ 2.7, average for high school male athletes ~2.4
28
Q

Vertical Jump?

A

3 trials:

Averages for various athletes
Younger men: 15-20 inches
Younger women: 15
Older men: 20-25
Older women: 15-20
29
Q

YMCA Bench Press Test?

A
  1. Resistance: 80 lbs. for males, 35 lbs. for females
  2. Metronome for 60 bpm (1 beat down, 1 beat up)
  3. Bar gripped at shoulder width
  4. Go until not keeping up with metronome

Good Under 45
Males: 35-45
Females: 30-40

30
Q

Anaerobic Capacity?

A
  1. 300 yard shuttle
31
Q

1RM Bench?

A 
3 warm up sets are done, one light set of 5-10 reps, then two sets of 2-5 reps. 
Female Collegiate: 110-125 (80-90 %ile)
14-15 y.o. Football: 210-240
16-18 y.o. Football: 250-275
D3 Football: 325-365
D1 Football: 345-370
D1 Baseball/Basketball: 250-275
32
Q

1.5 Mile Run?

A

Good:
20-29 y.o. males: 8:30 – 10:00 (80-99th percentile)
20-29 y.o. females: 9:30 – 12:00 (80-99th percentile)
30-39 y.o. males: 8:45 – 10:45 (80-99th percentile)
30-39 y.o. females: 10:00 – 12:30 (80-99th percentile)

33
Q

Margaria-Kalamen Test?

A
  1. Staircase with 9 or more steps (7 inches high)
  2. 20 foot lead up
  3. Need electronic timing system with start and stop switch
  4. Measure the height of each step and calculate the elevation from 3rd to 9th step
  5. The timer is on the 3rd step and the stop is on the 9th
  6. Weigh the athlete
  7. Sprint towards the steps from 20 feet away
  8. Take 3 steps at a time and measure time from 3rd to 9th step
  9. Calculate power as athletes weight in Newtons (pounds x 4.45) x height of steps from 3rd to 9th in meters, with all that divided by time.
  10. Take best of 3 with 2-3 minutes recovery between
34
Q

Push Up?

A
  1. ACSM and army: all assume shoulder width push up except ACSM with women on knees with 90 degree bend and ankles crosses
  2. Army: arms parallel to ground. ACSM: Males make contact with fist
  3. Army: As many in 2 minutes (can pause in up position only). ACSM: As many as possible

Men: 25-35 (Excellent) Women: 25-30 (Excellent) for NSCA?
Army: Men 60-75 (Excellent) Women: 25-50 (Excellent)

35
Q

Where are circumference measurements made?

A
  1. Chest (at nipple level for males, above breasts for females)
  2. Right upper arm (at point of maximal circumference with elbow extended, palm up, and arm abducted parallel to floor)
  3. Right forearm (same as 2)
  4. Waist (at level of umbilicus)
  5. Hips/buttocks (At maximal protrusion of buttocks with heels together)
  6. Right thigh (at point of maximal circumference, usually just below buttock)
  7. Right calf (At point of maximal circumference)
36
Q

Agility Tests?

A
  1. Pro agility test
  2. 505 agility test
  3. Hexagon test
  4. T-Test
37
Q

1 RM Power Clean?

A 
Female Collegiate: 115-130 (80-90%ile)
14-15 y.o. football: 200-215
16-18 y.o. football: 235-250
D1 football: 275-300
D1 baseball/basketball: 235-265
38
Q

Aerobic Capacity?

A
  1. 1.5 mile run
  2. 12 min run
  3. Yo-yo intermittent recovery test
  4. Maximal aerobic speed test
39
Q

Max Strength Test?

A
  1. 1 RM bench
  2. Bench pull
  3. Back squat
40
Q

Yo-Yo Intermittent Recovery Test?

A
  1. More specific to team sports because in mimics the demands of short intensive bursts followed by short recovery
  2. 2x20 meter shuttle runs (20 down and 20 back), with 5 meters of deceleration (6 cones total)
  3. Run forward to the turning line and then back
  4. The athletes are required to but one foot on or over the turning and starting line at the sound of each beep
  5. Termination is inability to maintain the pace for 2 trials
  6. Record the last level and number of 2x20 intervals
  7. 10 second recovery times between trials

CSCS (16 decks)

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