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Test Protocols
The goal of the test is to maximize number of jumps with maximum height in the given time period.
- timing mat
- The participant start in a stable position on the mat with their weight evenly distributed on both feet.
- Both hands are kept by the participant's sides through the duration of the test
- When ready, the participant bend their knees to a 90 degree angle and jumps as high as possible and lands back on the mat with both feet at the same time.
- The participant repeats step 2 for the duration of the test
- the test times usually range from 5 seconds to 60 seconds, with 60 seconds being the most common
Note: Participants can benefit from practicing in this test. Participants also need to take-off and land on the ground with both feet.
Bosco C., Luhtanen P., Komi P.V. "A simple method for measurement of mechanical power in jumping". Eur J Appl Physiol Occup Physiol. 1983;50(2):273-82.
- Stopwatch
- Assistant
- Flight of 12 steps about 17.5 cm height
- Bodyweight scale
- Participant warms up for 10 minutes
- Place a start line 6 meters in front of the first steps of the stairs
- Place a marker next to the 3rd, 6th, and 9th steps
- Measure the vertical distance between the 3rd and 9th steps (in meters)
- Take the weight of the participant (in kg)
- Have the participant run to the steps and take the steps 3 at a time (so they land on the 3rd, 6th, and 9th step)
- Start the stopwatch when the participants's foot lands on the 3rd step
- Stop the stopwatch when the participant's foot lands on the 9th step.
- Record the time
- Calculate the values using the Magaria-Kalamen formula (result in watts)
MARGARIA, R. et al. (1996) Measurement of muscular power (anaerobic) in man. J. Appl. Physiol, 21, p. 1662�1664 KALAMEN, J. (1968) Measurement of maximum muscle power in man. Doctoral dissertation, Ohio State University, Columbus.
- A Wall
- Marker
- A tape-measurer
- Weight scale
- Measure the standing reach height of the participant. The standing reach height is the heightest point the participant can reach with both feet flatly on the ground
- The participant attempts to touch the wall at the highest point of their jump. The best of 3 attempts are recorded as the total jump height
- The vertical jump height is record as total jump height - standing reach height
- Power or Work can be calculated using the relevant values recorded during the test
Note: According to some sources, the average height is taken to be the jump height
Sargent, D.A. (1921) "The Physical Test of a Man". American Physical Education Review, 26, p. 188-194
- Set treadmill speed at 3.4 mph (91.1 meters/minute) and the grade at 0% during the first minute of exercise
- After 2 minute2 of exercise, increase the grade to 2%
- After every minute thereafter, increase the grade by 1%
Pollock et al. (1976)
- Set treadmill speed at 3.0 mph (91.1 meters/minute) and the grade at 0% during the first minute of exercise
- After 3 minute of exercise, increase the grade to 2%
- After every 3 minutes thereafter, increase the grade by 2.5%
POLLOCK et al. (1982) Comparative analysis of physiologic responses to three different maximal graded exercise test protocols in healthy women. American Heart Journal, 103 (3), p. 363-373
- The treadmill is initially set at 1.7mph at 10% grade
- The treadmill stays at 1.7mph and 10% grade for the first 3 minutes of the test (stage 1)
- At the beginning of minutes 4-6 (Stage 2), increase the grade by 2% (to 12% grade) and the speed by 0.8 mph (to 2.5 mph)
- In each stage thereafter, increase the grade by 2% and the speed by 0.8mph or 0.9 mph until the client reaches exhaustion
Protocol Source Bruce, Kusumi and Hosmer (1973)
A single-stage treadmill walking test developed by Ebbeling and colleagues for estimating VO2max of low-risk, healthy adults 20-59 years. Walking speed is individualized and ranges from 2.0 to 4.5 mph depending on the participant's age, gender, and fitness level.
- Set a walking pace during a 4 minute warm-up at 0% grade. The warm-up work bout should produce a HR within 50% to 70% of the individual's age-predicted HRmax.
- Participant briskly walks at the selected pace for an additional 4 minutes at 5% grade. Record the steady-state HR duringat the elevated state
- Use the recorded steady-state HR, speed (mph), age (years), and gender in the provided VO2Max equation to estimate VO2Max
Ebbeling, Cara B., Ann Ward, Elaine M. Puleo, Jeffrey Widrick, and James M. Rippe. "Development of a Single-stage Submaximal Treadmill Walking Test." Medicine & Science in Sports & Exercise 23.8 (1991): n. pag. NIH. Web. 5 Nov. 2016. https://www.ncbi.nlm.nih.gov/pubmed/1956273.
- Have the participant perform a single exercise for 5 minutes.
- measure th participant's HR at the end of the fifth minute of exercise and use it in the VO2Max prediction equation.
- To estimate VO2Max, use the Fox prediction equation for submaximal tests, and the ACSM equation for maximal tests
Standard Error of Estimate (test): +/- 246 mL/min Standard Error of Estimate (prediction): +/- 7.8%
The Cooper VO2Max test is used to assess a participant's aerobic endurance and to estimate their VO2Max.
- Athlete warms up for 10 minute
- The athlete runs around a 400m track until 12 minutes has elapsed
- Record the distance (in meters) the participant covered to the nearest 10 meters
- Insert the distance into the formula to obtain the VO2Max in mL/kg/min
Conditions:
- Between 50 and 75° F (10 to 25°C) with 75% maximum humidity.
- On a standard 400 m tartan track or similar.
- The candidate should not suffer from respiratory problems.
Notes:
- For personal trainers, the Cooper Test, when carried out on a treadmill, is a reliable and repeatable method for measuring a client's progress.
- The test is not considered to be useful for untrained pupils at all ( Library of the Heidelberg University: Evaluation of the COOPER-Tests from a performance-physiological perspective)
COOPER, K.H. (1968) A means of assessing maximal oxygen intake. JAMA. 203, p. 135-138
- 400m track (indoor or outdoor)
- Stopwatch
- Weighing scales
- Heart rate (HR) monitor
- Instruct your clients to run as far as possible. Walking is allowed, but the objective of the test is to cover as much distance as possible in either 9 or 12 minutes.
- At the end of the test, calculate the total distance covered (in meters) and use the appropriate equation to calculate VO2Max.
A submaximal 1 mile track jogging test for 18-29 year old men and women.
- 400m track (indoor or outdoor)
- Stopwatch
- Weighing scales
- Heart rate (HR) monitor
- Measure and record the weight of the athlete
- Athlete warms up for 2-3 minutes to help establish asuitable pace
- The athlete jogs one mile at a comfortable steady pace, ensuring that they take longer than 8 minutes (for males) or more than 9 minutes (for females), and the post-exercise heart rate (HR) (4 x 15 second count) should be under 180 beats/minute (bpm)
- After the athletes completes a mile, record the time (in minutes) and the athlete's heart rate in beats/minute (bpm) and plugin to the appropriate equation.
George, J. D. et al. VO2max estimation from a submaximal 1-mile track jog for fit college-age individuals. Medicine and Science in Sports and Exercise, 25, 401-406, 1993.
The 1.5 mile run/walk test conducted on a 400m track. A heart rate monitor can be used to ensure the participant maintains a steady exercise pace during the test.
- 400m track or flat measured area
- Stopwatch
- HR monitor (optional)
- Tell the participant to cover the 1.5 miles in the fastest possible time. Walking is allowed.
- Instruct the participat to keep their target heart rate (HR) between 60% 90% HRMax.
- Plugin the gender, body mass (kg), and elapsed time into the relevant equation
George et al.(1993) - 1.5 mile run/walk Larsen et al.(2002) - 1.5 mile run/walk
The Rockport Test can be used for males and females with poor fitness who would be unable to complete a similar distance run test. There are no age-constraints on this test.
- A flat, marked track
- A stopwatch
- A heart rate monitor (optional)
- Bodyweight scale
- Measure participant body weight, in lb
- Have the participant walk 1 mile as fast as possible
- Upon completing the mile, measure the participant's heart rate.
- Calculate VO2 using the relevant formula for males/females
Kline et al.(1987) - 1.0 mile walk
Kline, Greg M., John P. Porcari, Robert Hintermeister, Patty S. Freedson, Ann Ward, Robert F. Mccarron, Jessica Ross, and James M. Rippe. "Estimation of &OV0312;O2max from a One-mile Track Walk, Gender, Age, and Body Weight." Medicine & Science in Sports & Exercise 19.3 (1987): n. pag. Web.
McSwegin P, Plowman S, Wolff G, Guttenberg G. The validity of a one-mile walk test for high school age individuals. Measurement in Physical Education and Exercise Science 1998;2:47-63.
The Astrand-Rhyming Bench stepping test formula for estimating VO2Max
- A step 16.25 inches or 413 cm high
- Stopwatch
- Metronome
- Athlete warms up for 10 minutes
- Set a metronome for the required steps/minute (Male: 24/min, Female: 22/min)
- Start the test
- Ensure participant maintains required steps/minute
- After 3 minutes, stop the test and record the particant's heart rate for 15 seconds
- Calculate the VO2Max based on the heart rate
Marley, W. P., and A. C. Linnerud. "Astrand-ryhming Step Test Norms for College Students." British Journal of Sports Medicine 10.2 (1976): 76-79. NIH. Web. 5 Nov. 2016. <http://bjsm.bmj.com/content/10/2/76.long>.
The Queen's College Step Test formula for estimating a participant's VO2Max.
- A step 16.25 inches or 413 cm high
- Stopwatch
- Metronome
- Athlete warms up for 10 minutes
- Set a metronome for the required steps/minute (Male: 24/min, Female: 22/min)
- Start the test
- Ensure participant maintains required steps/minute
- After 3 minutes, stop the test and record the partican'ts heart rate for 15 seconds
- Calculate the VO2Max based on the heart rate
McARDLE, W.D. et al. (1972) Reliability and interrelationships between maximal oxygen uptake, physical work capacity and step test scores in college women. Medicine and Science in Sports, 4, p. 182-186
A popular alternative to distance running to estimate the aerobic fitness of children (8-19 years). Children run back and forth continuously on a 20m course. The running speed is set using a sound signal emitted from a pre-recorded tape.
- The starting speed is 8.5 km/hr
- Each minute, the speed increases by 0.5 km/hr until the participant can no longer maintain the pace
- The maximal speed (km/hr) and age (years) is plugged into the VO2max prediction equation.
In this test, a participant performs as many repetitions as possible of bench press at 225lb (102.058kg). The number of repetitions is then used in a 1-RM equation.
Note: The error in prediction increases when endurance performance exceeds 10 repetitions.
Mayhew, Jerry L., John S. Ware, Michael G. Bemben, Bill Wilt, Tom E. Ward, Bill Farris, Joe Juraszek, and John P. Slovak. "The NFL-225 Test as a Measure of Bench Press Strength in College Football Players." Journal of Strength and Conditioning Research 13.2 (1999): 130-34. Web.
Mayhew JL1, Ware JS, Cannon K, Corbett S, Chapman PP, Bemben MG, Ward TE, Farris B, Juraszek J, Slovak JP. 2002. "Validation of the NFL-225 test for predicting 1-RM bench press performance in college football players." J Sports Med Phys Fitness. 2002 Sep;42(3):304-8.
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