Tests Ch 12,13 Flashcards
Vertical Jump
Wall and Chalk
• Commercial Vertec Device
• Best of 3 trials is recorded to the nearest 0.5 inch
Static Vertical Jump
The test procedures are essentially the same as for the vertical jump, except that the
countermovement is removed.
x Athlete descends into a squat position (knee angle approximately 110°) and holds this
position for 2 to 3 seconds before jumping vertically
Reactive Strength Index
Boxes of varying heights—for example, 20 cm, 30 cm, and 40 cm
x A commercial device able to measure contact time—for example, a jump or contact mat
(contact mat systems calculate jump height using flight time.)
x Begin with the athlete standing on top of the drop box with the contact mat placed at least
0.2 m in front of the box.
x Instruct the athlete to place hands on hips, to step forward off the box without stepping
down or jumping up, and, upon contact with the ground, to jump as high as possible
while minimizing contact time as much as possible.
x From the measuring de vice, obtain the jump height and contact times.
x The best of three trials is recorded.
x Calculate the reactive strength index as jump height divided by contact time.
Margaria-Kalamen Test
The athlete sprints toward the stairs from a standing start 20 feet (6 m) from the base of
the stairs and then up the staircase three steps at a time.
• Power in watts is calculated as the athlete’s weight (w) in newtons times height (h) in
meters from the third step to the ninth step divided by the measured time interval (t) in
seconds; P (watts) = (w × h) / t.
300 Yard Shuttle
Pair off athletes of similar ability.
• The athletes sprint to the line 25 yards (22.86 m) away, then immediately sprint back to
the first line. Six such round trips are made as fast as possible without stopping.
• The average of two trials is recorded to the nearest 1.0 second.
Curl Up
• Set a metronome to 40 beats per minute and have the individual do slow, controlled curl-
ups to lift the shoulder blades off the mat in time with the metronome. The upper back
must touch the floor before each curl-up.
• The athlete performs as many curl-ups as possible without pausing, to a maximum of 75.
Army Push Up
Beginning position – Knees off ground
• For the Army standard, as many repetitions as possible are done within a timed 2-
minute period.
ACSM Push Up for Females
Beginning position – Knees on ground, legs crossed
• For the ACSM standard, as many repetitions as possible are done continuously
until failure.
Yo-Yo Intermittent Recovery Test
These tests are more specific to team sports as they mimic the demands of short intensive
bursts of exercise followed by short recovery periods.
x Both of the tests consist of 2 X 20 m shuttle runs at increasing speeds interspersed with a
10-second period of recovery, with the IRT1 starting at 10 km/h and the IRT2 starting at
13 km/h. It is recommended that strength and conditioning professionals use the IRT1.
x Procedure
o Measure out a 20 m test course and arrange cones. Place markers 2 m apart at
both ends of the test course at the start and turning lines. Also measure out a 5 m
distance behind the start line.
o The test begins with the athletes standing at the start line.
o On an auditory signal, the athletes r un forward to the turning line. At the sound of
the second signal, athletes arrive at the turning line and then run back to the
starting line, arriving in time with the next sound.
o When the start marker is passed, the athletes jog toward the 5 m mark, and then
turn back to the start line. At this point the athletes stop and wait for the next
sound.
The athletes are required to place one foot on or over the starting or turning line at
the sound of each beep.
o The athletes continue running for as long as they can maintain the increasing
speed as indicated by the auditory signals.
o The termination of the test is indicated by the inability of an athlete to maintain
the required pace for two trials. A warning is given the first time the start or
turning line is not reached.
o At the end of the test, record the last lev el and number of 2 X 20 m intervals
performed at that level on a recording sheet.
o The final Yo-Yo intermittent recovery speed and interval score can be used to
calculate the total distance covered by the athlete during the test.
T-Test
- Layout: A to B (10 Yds)
- C is 5 Yds to the left of B
- D is 5 Yds to the right of B
- The test begins with the athlete standing at point A. The athlete:
- Sprints to point B and touches the base of the cone with the right hand.
- Shuffles left and touches the base of cone C with the left hand.
- Shuffles right and touches the base of cone D with the right hand.
- Shuffles left and touches the base of cone B with the left hand.
- Runs backward past point A.
Hexagon Test
The athlete double-leg hops from the center of the hexagon over each side and back to the
center.
• Starting with the side directly in front of the athlete, in a continuous clockwise sequence
until all six sides are covered three times (for a total of 18 jumps).
• Length of Side is 24 inches
Pro Agility Test
The athlete sprints 5 yards (4.6 m) to the left,
• Then changes direction and sprints 10 yards (9.1 m) to the right,
• Then again changes direction and sprints 5 yards (4.6 m) to the spot where they started.
505 Agility Test
x Cones placed at 10 m and 15 m from start. Athlete sprints to 15 meters then turns runs back to the 10 m cone. Timing starts at the 10 m cone and ends when they return to this cone.
On an auditor y signal, the athlete sprints forward 10 m to the first set of timing lights,
then sprints a further 5 m to the turning line (one foot must be on or over the line), where
he or she is required to turn and accelerate off the line.
x The athlete ma y slow down only after passing through the timing lights for the second
time.
x The best time of two trials is recorded to the nearest 0.1 second.
x The athlete completes the trials turning off the preferred leg.
Balance Error Scoring System
The three stance positions are double-leg stance with feet together, single-leg stance on
the nondominant foot with contralateral leg in approximately 90° of flexion, and tandem
stance with the dominant foot in front of the nondominant foot (95). The test is conducted
on a firm surface and on a soft surface.
x The stances are held for 20 seconds with eyes closed for each condition and hands on
hips.
x Athletes are told to keep as steady as possible, and if they lose balance, they attempt to
regain their initial position as quickly as possible.
x Errors include opening eyes; lifting hands from hips; touchdown of nonstance foot; step,
hop, or other movement of the stance foot or feet; lifting forefeet or heel; moving hip into
more than 30° of hip flexion or abduction; or remaining out of position for more than 5
seconds.
x The error scores from the BESS test are summed into a single score.
Star Excursion Balance Test
The athlete stands in the center of a grid with eight lines (120 cm) extending out at 45°
increments
x The athlete maintains a single-leg stance facing in one direction while reaching with the
contralateral leg as far as possible for each taped line, touching the farthest point possible
and then returning to the bilateral position. Within a single trial, the athlete remains
facing in the beginning direction and the stance leg remains the same, with the other leg
doing all of the reaching.
x The distance from the center of the star to the touch position is measured.
x The starting direction and support leg are chosen randomly. Three trials are performed for
each condition and averaged.
x Trials are discarded if the athlete does not touch the line, lifts stance foot from the center
grid, loses balance, or does not maintain start and return positions for 1 full second.
