5 Fitness testing and CR training PDF

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Notes and visuals included
Dr. Emily Davie...

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Fitness testing and CV training 

Objectives o Describe the SAID principle o Describe the FITT principle o Identify and describe the standard tests, test equipment, and testing protocols used for measuring fitness:  Muscle strength, power, and endurance  Flexibility  Agility  Endurance o Administer and interpret fitness tests to assess a client’s/patient’s physical status and readiness for physical activity o Describe cardiorespiratory conditioning techniques

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What is the SAID Principle? o What does “SAID” stand for?  Specific adaptation to imposed demands o How does the principle apply to improving fitness?  Refers to overloading and training the muscles  A build-up  Stress muscles enough until adaptation then apply additional stressors o AT is responsible for the fitness of athletes in addition to strength and conditioning coach

 Communicate when modifications are needed (ex. injured athletes) 

What is the FITT Principle? o What does “FITT” stand for?  Frequency, intensity, time and type o How does the principle relate to the SAID principle?  It defines the programs used to help body adapt to workload

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Testing: Muscle Strength, Power, Endurance o One repetition maximum (multiple joint movement)  Bench Press (strength – max load for one rep)  Squat (strength)  Power Clean (power – how quickly one can produce force) o Vertical jump (power) o Timed push-ups (endurance – number of reps) o Timed sit-ups (endurance) o Chin-ups (endurance) o Bar dips (endurance) o Flexed arm hang (endurance)

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1RM Testing Protocol o 5-10 reps with light load o 1 min rest o 3-5 reps with heavier load (increase load 5-10% for Upper body & 10-20% for lower) o 2 min rest

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o 2-3 reps with heavier load (increase load 5-10% for Upper body & 10-20% for lower) o 2-4 min rest o Attempt 1 RM (increase load 5-10% for Upper body & 10-20% for lower) o If successful, go back to step 6 o If unsuccessful, rest, decrease load 2.5-5% for upper body & 5-10% for lower o *Goal: determine 1RM within 5 testing sets 

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Estimate 1RM

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Testing: Flexibility o Sit-and-reach o Trunk extension o Apley’s scratch

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Testing for Agility o T-test o Edgren side step o SEMO agility

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T-Test o Athlete should complete a warm-up and stretch o Athlete begins at cone A o Sprint forward to point B, touching base of cone with R hand o Shuffle to the left 5 yd and touch base of cone C with left hand (face front and do not cross feet) o Shuffle to the right 10 yd and touch base of cone D with right hand o Shuffle to the left 5 yd and touch base of cone B with left hand o Run backward past point A (timer stops when athlete passes A) o Score is the best of 2 trials

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Edgren Side Step Test o Ensure adequate warm-up and stretching o Stand over centerline o Sidestep right until right foot has touched or crossed the outside line o Sidestep left until left foot has touched or crossed left outside line o Continue to sidestep back and forth to the outside lines as rapidly as possible for 10 sec. o Each traversal of a 3-ft subsection counts as 1 point o Record best of 3 trials o Do not cross feet!

poor good Female

< 33 42-45

Male

< 37 46-49

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SEMO Agility Test o Start at A o Sidestep to B o Backpedal to D o Sprint forward to A o Backpedal to C o Sprint forward to B o Sidestep to A

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Testing: Aerobic & Anaerobic Capacity o Aerobic capacity  1.5 mile run  Beep test

o Anaerobic capacity  300 m shuttle  30 sec Wingate 

300-Yd Shuttle o Perform adequate warm-up o Sprint to 25 yd line and return to start for a total of 6 round trips (300 yds) o Foot contact must be made on the start line and 25 yd line when changing directions r the

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30 Sec Wingate Test o Warm up for several minutes o Calculate resistance: usually 45 g/kg body weight (Fleisch ergometer) or 75 g/kg (Monark ergometer) or 90g/kg for NHL testing o On “go” athlete pedals as fast as possible against no resistance o Within 1st 3 sec resistance is adjusted to calculated amount o Athlete continues to pedal as fast as possible for 30 sec

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Interpreting Fitness Tests

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Training for Cardiorespiratory Endurance o Define CE:  Ability to perform whole-body, large muscle activities for extended periods of time o What determines ones level of CE?  Aerobic capacity: measured by VO2 max  External respiration: pulmonary function  Oxygen transport: heart and blood vessels  Internal respiration: use of oxygen by cells to produce energy

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o How can CE be improved? 

Continuous Training o F: 3/wk minimum, up to 6x (at least 1 day off) o I: based on heart rate  Exercise HR = 70-85% (HRmax – HRrest) + Hrrest 

HRR: (HR max-HR rest) is 140

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Take 70% of 140 added to 60

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Take 85%of 140 added to 60

o T: aerobic, repetitive, whole-body movements o T: 20 minute minimum (45 min for competitive athlete) o Another way to monitor training intensity: RPE (rating of perceived exertion) o Training effects: Heart efficiency increases, stroke volume increases, HR decreases at a given intensity 

Interval Training o Alternating intense work with active recovery o F: same as continuous (3-6x per wk) o I: Work period: 80% or higher; recovery: 30-45% o T: same as continuous (repetitive, whole body) o T: can vary greatly; consider work time, recovery time, and repetitions  Example: 120 yard sprints with a 45 sec walk recovery, 10 sets  Mimic sport

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