Fitness Tests

MAXIMAL FITNESS TEST

Measures: Peak anaerobic power and anaerobic capacity

Advantages: Reliability very high, stationary upper body to work against

Disadvantages: Low test validity, tenuous expensive protocol

HOW TO CONDUCT THE TEST

This test requires the athlete cycle as fast as possible for 30 seconds.

• The assistant weighs the athlete (kg) and calculates the flywheel resistance required as follows: Athlete’s weight x 0.08
• The athlete warms up for 10 minutes
• The assistant gives the command “GO” and starts the stopwatch and the athlete pedals as fast as possible with no flywheel resistance
• After 3 seconds the assistant applies the calculated flywheel resistance
• After 30 seconds the athlete stops pedalling and the assistant records the flywheel revolutions for each 5 second interval of the test

MAXIMAL FITNESS TEST

Measures: muscular endurance

Advantages: cheap equipment, scores can be evaluated using tables, large groupd can take part at once, abdominal muscles are easily isolated.

Disadvantages: Need for correct technique, relies on participants motivation.

HOW TO CONDUCT THE TEST

• The athlete warms up for 10 minutes
• The assistant starts the CD or Tape
• The athlete follows the instructions given and performs sit ups in time with the emitted beeps
• The assistant starts the stopwatch at the start of the test
• The assistant counts the number of sit ups completed correctly
• The assistant stops the stopwatch and records the time and the number of correctly completed sit ups when the athlete can no longer keep in time with the beeps or when the sit ups are not performed correctly

MAXIMAL FITNESS TEST

Measures: Predicted VO2 max

Advantages: Everyone can run, large groups can take part at once, little equipment needed.

Disadvantages: Relies on motivation and personality of tester, gives a preddicted VO2 max.

HOW TO CONDUCT THE TEST

• The athlete warms up for 10 minutes
• The assistant measure out a 20 metre section and marks each end with marker cones
• The assistant starts the CD and the athlete commences the test 
• If the athlete arrives at the end of a shuttle before the beep, the athlete must wait for the beep and then resume running
• If the athlete fails to reach the end of the shuttle before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn
• The assistant records  the level and number of shuttles completed at that level by the athlete when they are withdrawn

SUB-MAXIMAL FITNESS TEST

Measures: aerobic fitness

Advantages: popular and inexpensive.

Disadvantages: predicted test by extrapoloation.

HOW TO CONDUCT THE TEST

• The athlete warms up for 10 minutes then starts cycling
• The assistant adjusts load on the bicycle ergometer to raise the athlete’s heart rate to between 120-140bpm and resets the power output to zero and starts the stopwatch
• After 6 mins the assistant records the power output (P1) and athlete’s average heart rate (H1)
• The athlete rests for 10 minutes then starts cycling again
• The assistant adjusts load on the bicycle ergometer to raise the athlete’s heart rate to between 150-170bpm and resets the power output to zero and starts the stopwatch
• After 6 minutes the assistant records the power output (P2) and the athlete’s average heart rate (H2)

SUB-MAXIMAL FITNESS TEST

Measures: aerobic fitness

Advantages: popular, inexpensive, good for sedentary individuals.

Disadvantages: test for predicted VO2 max, dependent on motivation.

HOW TO CONDUCT THE TEST

• The athlete warms up for 10 minutes 
• The assistant gives the command "GO" and starts the stopwatch
• The athlete steps up and down onto a standard gym bench once every 2 seconds for 5 minutes (150 steps)
• The assistant stops the test after 5 minutes 
• The assistant measures the athlete's heart rate (bpm) 1 minute after finishing the test
• The assistant measures the athlete's heart rate (bpm) 2 minutes after finishing the test
• The assistant measures the athlete's heart rate (bpm) 3 minutes after finishing the test