Fitness Tests Learning Objectives To be able to

Fitness Tests Learning Objectives: • To be able to name a suitable fitness test for each component of fitness • To be able to identify factors which would effect the results of each test • To be able to analyse the reliability and validity of each test

Course Specification Learning Objective: To be able to name and describe a range of fitness tests. To be able to analyse data from fitness tests. 2. 2. 2 Learners are expected to know a range of fitness tests and select an appropriate test to assess the different physiological determinants of performance. 2. 2. 3 Learners must be able to interpret, calculate and present data (tables and graphs) based on fitness test results.

Components of fitness Can you remember the 14 components of fitness? Speed Strength Maximal strength Maximal aerobic capacity / VO 2 Max Sub-maximal aerobic capacity Power Flexibility Anaerobic capacity Agility Exercise economy Muscular endurance Coordination Reaction time Balance

Which fitness test(s) can be used to measure each component of fitness? Component of fitness VO 2 max Anaerobic capacity Maximal strength Speed Power Agility Coordination Balance Reaction Time Flexibility Exercise economy Sub maximal aerobic capacity Local muscular endurance Fitness test(s)

Which fitness test(s) can be used to measure each component of fitness? Component of fitness VO 2 max Fitness test(s) Multistage fitness test / yo-yo test / 12 min Cooper run Anaerobic capacity Repeated anaerobic sprint test (RAST), Wingate test, Cunningham and Faulkner test Maximal strength Grip dynamometer, 1 rep max Strength Speed 30 m sprint (various sprint distances up to 100 m) Power Standing broad jump / Sargent jump (vertical jump), margaria-kalamen test Agility Illinois agility test / T-test Coordination Balance Reaction Time Flexibility Exercise economy Sub maximal aerobic capacity Local muscular endurance Anderson wall-toss test Stork stand test Ruler test Sit and reach test (no suitable tests available) Rockport walk test, Harvard step test Sit-ups MSFT

What do you need to know? • Most importantly, you must be able to link every fitness test to the correct component of fitness. • For each test you must know the correct protocol. • You must also be able to comment on the reliability and validity of each test.

Reliability and Validity • Reliability is how repeatable the test is. If the test is done several times then the results must be similar each time for it to have good reliability • Factors such as stopwatch accuracy can affect reliability. • Validity is about whether the tests what it says it will and is not affected by other factors. • The 20 m sprint test has validity issues as it is greatly affected by reaction time. • It is also important that a test is appropriate for a particular person – e. g. strength is important for long jumper but grip strength is fairly irrelevant.

The tests you might not be so familiar with….

Agility Tests As well as the Illinois agility test this component can also be tested using: T-Test 3 cone shuttle drill test

1 Rep Max Testing • Test used to determine maximum strength • Must be specific to a certain muscle group / exercise • Athlete warms up thoroughly and then lifts what they think is a heavy but achievable weight • After suitable rest they attempt again with slight increase • This continues until maximum has been found • As fatigue could be a factor only 3 or 4 lifts should be done.

The Margaria-Kalamen Test • A test to determine power. • The test requires the athlete to sprint up a set of steps. • Performer starts 6 m behind 1 st step. They must land on 3 rd, 6 th and 9 th steps. • Stopwatch starts on 3 rd step and stops on 9 th step. • Calculation including height, weight, step height, and time taken is used to determine power. • Generally considered to have high reliability and validity although greatly affects by practice, motivation and step height. • As the time taken is extremely short the results can be affected by accuracy of stopwatch.

Repeated Anaerobic Sprint Test (RAST) • Test used to determine anaerobic capacity. • This test requires the athlete to undertake six 35 metre sprints with 10 seconds recovery between each sprint. • The test is considered to have high reliability but can be affected by motivation levels and accuracy of stopwatch. • Generally considered to have good validity. • More suitable runners than cyclists, rowers etc

Cunningham and Faulkner Test • Test of anaerobic capacity • The test involves the athlete running on a treadmill at a speed of 8 mph and an incline of 20% • The athlete keeps running until they are unable to continue • The longer that an athlete can keep going the greater their anaerobic capacity • What are the negatives of this test?

The Wingate Test • Test used to determine anaerobic capacity. • This test requires the athlete cycle as fast as possible for 30 seconds (against a resistance based on the performers weight). • Generally considered to have good reliability and validity, although hugely affected by motivation. • More suitable for cyclists than runners, swimmers etc

The yo-yo Test • The yo-yo test is used to determine a person’s VO 2 Max (stamina) • It is very similar to the MSFT but also incorporates an active recovery aspect whereby participants must walk around a cone at the end of each ‘shuttle’. • ‘Beeps’ are still used to determine the time that a participant has to run the 20 m shuttle and the time gradually reduces as the levels increase. • Why might this test be considered more suitable that the MSFT for certain sportspeople?

Two Types of yo-yo Test • Intermittent recovery test (YYIRT) – 10 seconds rest at the end of each 40 m shuttle • Intermittent endurance test (YYIET) – only 5 seconds of rest at the end of each 40 m shuttle. (note that some studies suggest the YYIET underestimates VO 2 max)

Harvard Step Test • The test is used to estimate VO 2 max but using a submaximal test. • The athlete steps up and down from a 45 cm step every 2 seconds for 5 minutes (150 steps) • Their heart rate is recorded 1 minute after completing the test. • This is repeated after 2 mins and 3 mins. • An estimate of aerobic fitness is then made using a calculation involving the 3 pulse rates.

Rockport Walk Test • The test is used to estimate VO 2 max but using a submaximal test. • Performer walks 1 mile as fast as possible. • A calculation is made using time taken, weight, age, gender and heart rate at end of test to estimate VO 2 max. • What factors might affect the results gained from this test?

Rockport Walk Test – Factors affecting reliability • Practice plays a big role as pacing is key. • Motivation can alter results. • Accuracy of heart rate measurement could affect results. Why are the advantages and disadvantages of maximal and submaximal tests?

Maximal v Sub-Maximal Tests • Maximal tests involve the participant giving maximum effort or working to exhaustion whilst sub-maximal tests don’t require maximum effort. • Maximal test results are likely to be more accurate – submaximal tests are an estimate. • Maximal tests could cause injury and fatigue. • Maximal tests can be greatly affected by motivation (think MSFT) • Submaximal tests are good for unfit individuals (Rockport test is great for those who can’t run for any length of time)

Outline the factors that would influence the results gained from the Margaria Kalamen fitness test. (3 marks) • The ability to successfully conduct this test requires the availability of steps of the appropriate height and with a clear run up area. • Accurate measuring of the height of the steps. • The accuracy of this test will be reduced if a stopwatch is used instead of timing mats for measurement of the time. • If using a stopwatch, you should have two people record simultaneously and use the average of the two measurements. • It is also important to give the subjects adequate practice so that they can confidently run up the stairs with maximum effort/ familiarity with the test • Whether the subject has performed an adequate warm up. • Whether the test is done inside or outside/ weather conditions

Identify the factors that would effect the results for tests for all components of fitness Factors which will potentially affect a variety of tests: • Use of an adequate warm-up • Accurate measurements for setting up test • Accuracy of timing if done with stopwatch • Adequate amount of practice allowed • Effects of weather conditions

Compare the use of the Multistage Fitness Test, the Yo-Yo test and the Cooper 12 minute run for an athlete in determining their maximal aerobic fitness VO 2 max. (12 marks) Reward acceptable answers. Responses may include, but are not limited to the following: • All tests are suitable for predominantly aerobic activities. • All the tests are tests of maximal aerobic fitness and involve running. All provide estimates of VO 2 max. • None of the tests would be as suitable for sports that do not require running. • Testing for VO 2 max can be expensive - field tests are cheaper and able to cope with multiple performers. • All tests are relatively simple to set up and administer. • Tests have well established normative tables.

• The MSFT and Yo-Yo test require a change in direction, whereas • • the Cooper test is a continuous run. The MSFT and Yo-Yo test are externally paced, whereas the Cooper test is self-paced. The MSFT and Cooper test have no rest within them, whereas the Yo- Yo test requires a break every 40 meters. Outcomes can depend on motivation levels / arousal; rely on maximal effort; and there are health issues around over-exertion Environmental conditions can influence them all Two different types of Yo-Yo test - studies suggest that the YYIET underestimates VO 2 when compared to treadmill test. YYIRT close to match performances for stop-go sports like hockey and football MSFT - studies vary as to accuracy. Some indicate performance (distance covered) more useful than the VO 2 measure The MSFT relies on observing protocols and sometimes athletes can continue but not at the speed required over the distance.

• You must be able to analyse the suitability of each test for determining the component of fitness which they are meant to test. • Included in this will be your understanding of the reliability and validity of each test. • Your answer to this will be dependant on the sport of the person being tested.

Assess the suitability of a multi-stage fitness test for an 800 m swimmer (4 marks) Reward acceptable answers. Responses may include, but are not limited to the following: • 800 m swimming is predominantly aerobic, it is heavily dependent on submaximal aerobic fitness. • However the MSFT test is running based and not swimming based therefore there are criticisms of its validity • There are more appropriate water based tests that can be undertaken for water based events • It might be considered relevant because it is a test of aerobic fitness • However 800 m swimmers require submaximal aerobic fitness but the MSFT is used to assess maximal aerobic fitness.

• You will need to have considered the suitability of each fitness test for different sports. • For this you will need to think about if it tests a component of fitness that is appropriate for the sport (e. g. the Illionois agility test would not be suitable for a 100 m sprinter) • Then consider if the test follows the principle of specificity (e. g. the 20 m sprint test is perhaps not specific for a squash player as they will never run 20 m, although speed is still important in squash)

Using the data in Tables 2, 3 and 4, discuss what it tells the coach about his players’ strengths and weaknesses. (15 marks) • Reward acceptable answers. Responses may include, but are not limited to • • the following. Testing needs to be specific to sport/position of the player (AO 1) Usefulness of different tests in measuring fitness - how useful are these tests to the sports that these players perform, or their positions. For example is upper body peak power as relevant as lower body in all sports. (AO 1) Normative data can be used to compare players to others. (AO 1) Comparisons between the players can be made: For example Dave has a higher peak power which may mean he is able to generate more upper body power. His score is average for peak power, but is higher than Phil’s which is average. Bob’s score for peak power is below average. (AO 3) Bob has a good recovery heart rate whereas Dave is above average and Phil is below average. This may have implications for training programmes, positions and strengths. It may also show particular focus areas for players to work on. (AO 3) There is no context, therefore candidates scoring higher marks will discuss that it is difficult to interpret the data without knowing the context of the sport.

Functional thresholds Thresholds mark the time at which one energy system, to resynthesize ATP, takes over from another as the major regenerator during maximal effort exercise. • • ATP stores last 2 seconds. ATP-PC system last 7 -9 seconds (PC stores are depleted) Lactic acid system takes over for around 50 s. Aerobic energy system takes over. • Threshold 1 occurs when lactic acid system takes over from the ATP-PC system. • Threshold 2 occurs when aerobic system takes over from lactic acid system.

Maximal steady state / Lactate threshold • Steady state exercise occurs when there is a balance between energy required and rate of ATP production (also when the removal of blood lactate is equal to lactate production) • The highest workload (intensity) that can be maintained over time without a continual blood lactate accumulation is your maximal steady state. • Once lactate production exceeds lactate removal (this happens as intensity increases) then the lactate threshold will be passed.

Testing maximal steady state and lactate threshold These are tested for in a similar way to obtaining 1 rep max. There are various protocols for these tests but they consist of: • Periods of exercise at a steady intensity (around 10 minutes each). • Blood lactate level is measured twice during the period. • The intensity is increased each period. • If blood lactate accumulates above 2 mmol/L during a period the individual has exceeded their lactate threshold. • The intensity from the previous period (where blood lactate had remained constant) is considered the maximum steady state workload.

• This individual is able to maintain steady state exercise at an intensity of up to 11. 8 km/h. • Working at an intensity higher than this results in blood lactate accumulation.

Maximum accumulated oxygen deficit (MAOD) • The maximal accumulated oxygen deficit (MAOD) is a measures of anaerobic capacity. • It is based on the difference between the total energy demand of a severe exercise bout and the energy portion associated to the total oxygen consumption. • The amount of energy we can produce without oxygen.

Gas Analysis Gas analysis is often used by athletes – why? • Gas analysis can be used to measure the level of oxygen consumption and can therefore be used to determine if exercise is aerobic or anaerobic. • This is essential for athletes needing to ensure that they are training the correct energy system. • The downside is that it requires specialist equipment and can only be done with certain activities (e. g. difficult when swimming or playing team sports)