Fitness Testing
Mark Jackson
Content
Page
Title
Contents
2
Introduction
3
Lifestyle
3
500m
4
Test Components
5
Tests
5
Results
8
Analysis
9
Recommendations
0
References
1
Introduction
This report has been produced for a 40 year old male whose aim is to run in several 1500 metre races in the summer of 2007. The demands of the event, the age of the athlete, level of competition (if any) and the level of current fitness will be considered. Relevant fitness testing protocols will be used.
All athletes are different; therefore an appraisal is completed prior to testing. This will help the athlete and coach to determine appropriate achievable goals.
Athlete's Lifestyle and History
The athlete is a part time PE instructor and football coach who believes it is important to remain fit to promote good ethics to his pupils and players. Although he does not have a regular fitness programme, instead he exercises whilst working. Hoping is good fitness base will help maintain his healthy lifestyle.
The athlete has played sport since childhood, mainly football throughout his life and middle distance running and cross country at county and combined services level. He believes that this high level of fitness and strength at a young age has somehow stayed with him now he is 40 years old? The tests may prove this thought to be false.
It is proposed to screen the athlete prior to testing using recognized methods.
Resting Heart Rate
The athlete was asked to sit down and close their eyes for 2 minutes, their pulse was found in their wrist. The palpitations were counted for 15 seconds, this figure was multiplied by 4 to give a beats per minute BPM.
This method is open to human errors in counting and timing and an alternative is to use a heart rate monitor belt using the same pre test protocols.
Palpitations: 13 per 15 seconds = 52 per minute
Heart rate monitor: 55 BPM
Height
Shoes are removed, feet together with heels, buttocks and upper back in contact with the wall. The maximum distance from the floor to the highest point of the head is measured. This value can vary throughout the day so should be taken at a consistent time.
Height: 164cm
Body Mass Index
BMI = body mass / (height x height) = 61.8 kg / 2.6896 = 22.98
This figure can be used to compare large groups although it can score lean muscular athletes as obese. For this reason a very reliable hydrostatic weighing method is used. The Bod Pod uses air displacement to measure body volume to determine the percentage of body fat.
Body Fat: 9%
500 metres
A 1500m race will require the use of two energy pathways simultaneously. Research shows that the aerobic pathway contributes approximately 75% and the anaerobic pathway approximately 25%, although approximately 2% of the energy needs will be met by creatine phosphate. (Greene & Pate 2004). This statement is backed up by Coe, P. (2004) who concurs that "endurance is the better base for middle distance running and as the good 1500m runners must be able to run a good 800m, the endurance and stamina training should cover both"
A 1500m race ...
This is a preview of the whole essay
Body Fat: 9%
500 metres
A 1500m race will require the use of two energy pathways simultaneously. Research shows that the aerobic pathway contributes approximately 75% and the anaerobic pathway approximately 25%, although approximately 2% of the energy needs will be met by creatine phosphate. (Greene & Pate 2004). This statement is backed up by Coe, P. (2004) who concurs that "endurance is the better base for middle distance running and as the good 1500m runners must be able to run a good 800m, the endurance and stamina training should cover both"
A 1500m race will also require a final sprint finish requiring anaerobic endurance it is therefore proposed that the following components will be tested:
. Strength
2. Power
3. Aerobic Capacity
4. Anaerobic Endurance
These are all defined on the following page.
Test Components
Strength
Maximum strength can be defined as the "maximum force or torque a muscle or group of muscles can generate at a specified determined velocity" (Komi et al, 1992).
Power
MacDougal et al (1991) define power as the time (t) rate at which mechanical work (W) is performed
Aerobic Capacity
This is eloquently phrased as "the body's ability to supply oxygen to the working muscles during physical activity". (Morrow et al, 2005)
Anaerobic Endurance
Martini & Bartholomew (2003) explain this as "the length of time muscle contractions can be supported by glycolysis and existing energy reserves of ATP and CP"
Tests
Strength
The following tests were used to measure 1 repetition max (RM) for upper body and leg strengths. This is the maximum weight the subject can lift once and is determined by trial and error as described below:
. The subject warms up with stretching and light lifting.
2. Subject lifts a weight estimated to be below their maximum.
3. Rest for 2 minutes between lifts.
4. Increase the weights by 2.3 - 4.5 kg.
5. Continue until the subject fails.
6. The last weight is the 1RM
7. Divide the 1RM by the subject's weight.
These tests are Isometric and can be completed using free weights or weight machines although the results can have a < 0.5 correlation to athletic performance. (Blazevich & Cannavan, 2007) It is further suggested that Isokinetic or Isoinertial tests would provide improved data. An overall test using at least 7 tests would have given us valid data as we have only tested 2 specific muscle strengths.
Power
Two tests were conducted to attain our data; these were the Sergeant jump (named after Dudley Sergeant 1921) and a standing long jump.
Sergeant Jump
Subject stands close to a wall and reaches up with the hand closest to the wall.
The top of the fingertips are marked.
Subject jumps vertically as high as possible touching the wall.
The difference between the reach and jump height is measured.
Standing Jump
. Subject stands on a line with feet slightly apart.
2. Subject jumps as far as possible using a two foot take off.
3. The distance jumped is recorded.
Care should be taken with measurement and the surface used if possible electronic instruments should be used to measure the Sergeant jump.
Aerobic Capacity
The multistage fitness test (Bleep Test)
The multistage fitness test, also known as the 20 metre shuttle run test, is a very common test of aerobic fitness.
The bleep test involves continuous running between two lines 20m apart in time to recorded beeps. The time between recorded beeps decrease each minute (level). There are several versions of the test, but one commonly used version has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each minute. The subject stops when they can no longer maintain the running speed. Their score is recorded in level then shuttles completed, e.g. Level 12 6 shuttles. This score is then converted to a predicted VO2 max using a validated table.
This test can be unreliable and does suit game players who are more suited to the turning and changes in pace. The motivation of the subject can change from test to test. (Brewer, J. 2002). A laboratory test using a treadmill and electronic O2 measuring equipment is the most reliable method of determining VO2 max.
Anaerobic Endurance
Two components of anaerobic endurance will be tested, speed and muscle endurance. Muscle endurance is tested by counting the amount of press-ups and sit-ups the subject can complete in 1 minute. The value is compared to a known table to give a rating compared with the age of the subjects. It is important to accurately count and standardize the procedure.
Speed endurance will be measured using the Yo-Yo endurance test and a 6 x 40m test (Running based Anaerobic Sprint Test RAST)
The Yo-Yo intermittent endurance test consists of 5-18 second intervals of running interspersed by regular short rest periods (5 seconds). The test evaluates an individual's ability to repeatedly perform intervals over a prolonged period of time. The test is particularly useful for an athlete who performs interval sports, such as tennis, team handball, basketball and soccer. The test lasts for between 5 and 20 minutes.
(http://www.soccerfitness.com/content/view/3/6/)
The RAST requires the subject to run at full speed over 40m. They have 30 seconds between each run and all times are recorded. The fastest time is subtracted from the slowest time to give a fatigue index value. There are no comparative tables to use and this fatigue value can be used over training periods to ascertain fitness levels.
Results
Multi Stage Fitness Test VO2 Max
54.8 ml/kg/minute
Yo-Yo Test
120
RAST 1
6.08 seconds
RAST 2
6.12 sec
RAST 3
6.25 sec
RAST 4
6.17 sec
RAST 5
6.20 sec
RAST 6
6.17 sec
Fatigue Index
0.17
RM Bench Press Free Weights
50kg = 0.81
RM Bench Press Machine Weights
65kg = 1.05
RM Leg Press
92.5kg = 3.01
Sergeant Jump
08cm
Standing Long Jump
210cm
Minute Sit Up Test
50reps
Minute Press Up Test
36
Table 1
It is possible to compare some of the results with validated tables to allow comparisons to other athletes of a similar age. The following comparative data is taken from Morrow et al (2005).
VO2 max: Male 36-45 years of age - Excellent 77-53 ml/kg/min.
The bench and leg press values are divided by the subjects own body weight (Table 1).
Bench Press Strength: Male 40-49 yrs - Excellent >0.97 and Average 0.78-0.90
Upper Leg Press Strength: Male 40-49 yrs - Excellent >1.76
Press Up Test: Male 40-49 yrs - Excellent 22+
Sit Up Test: Male 36-45 yrs - Excellent 50-42
Coe, P. (2004) gives the following guidelines for the standing jump and the sergeant jump, "A standing jump of the athlete's height plus 25% or more is strong....a Sargeant jump of 65cm is first class"
Analysis
The above results show that the athlete should be grouped in the excellent section for his age. However from discussions it would appear that they do not partake in any formal training. This would appear to substantiate believe that a high level of fitness in their teens has been maintained throughout their life.
It should be noted however that the subject was only tested once for the tests and further testing may highlight anomalies. The subject's motivation may change with further tests depending on fellow subjects being present.
Further testing using "Gold Standard" tests as defined by ACMS should be considered especially to determine VO2 max. The Multistage fitness test can be unreliable and according to Thoden, J. (1982) there is no significant difference between VO2 max results using a treadmill protocol when subjects were tested at three different laboratories.
Recommendations
Dear Athlete,
Following analysis of the tests you undertook I would make the following recommendations to help you achieve your goals.
. Begin a weight training programme with the focus on muscular endurance. Use low weights with high repetitions.
2. Identify a track training programme. Sport specific training can help train the brain as well as the body.
3. Maintain your nutritional intake, taking care to consume at least 60% of your whole diet in carbohydrates.
4. Research previous times for 1500m races for 40+ males this may help with target setting.
References
Blazevich, A. & Cannavan, D. (2007). Sports and Exercise Physiology Testing.
Routledge. PP131
Brewer, J. (2002). A progressive Shuttle-run Test for the Prediction of Maximal Oxygen Uptake.
Sports Coach UK, PP5
Coe, P. (2004). Winning Running
The Crowood Press. PP119
Coe, P. (2004). Winning Running
The Crowood Press. PP21-22
Greene, L. & Pate, R. (2004). Training for Young Distance Runners
Human Kinetics 2nd Edition PP29
Honeybourne, J. Hill, M & Moors, H. (1999). Advanced Physical Education and Sport; 2nd Edition. Ch 6 & 9
Komi, P., Suominen, H., Keikkinen, E., Karlsson, J. & Tesch, P. (1992) Effects of heavy resistance training and explosive type strength training methods on mechanical, functional and metabolic aspects of performance.
Exercise and Sports Biology, PP90
MacDougall, J., Wenger, H. & Green, H. (1991). Physiological Testing of the High-Performance Athlete.
Human Kinetics, PP21
Morrow, J., Jackson, A., Disch, J. & Mood, D. (2005). Measurement and Evaluation in Human Performance.
Human Kinetics. PP371
Morrow, J., Jackson, A., Disch, J. & Mood, D. (2005). Measurement and Evaluation in Human Performance.
Human Kinetics. PP247-252
Ramsbottom, R. Brewer, J & Williams, C. (1988). A progressive shuttle run test to estimate maximal oxygen uptake. ." British Journal of Sports Medicine 22: PP 141-5.
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