Preparation & training methods

Maximal strength

The maximum force that can be developed in a muscle or group of muscles during a single maximal contraction

Power

The rate at which force is produced

Speed

The time taken to move a body (part or whole) through a movement over a predetermined distance (distance divided by time)

Agility

Changing position quickly and with control without losing balance in response to a stimulus

Coordination

The ability of the body to link movements together, either with other movements or in relation to an external object

Reaction time

The time taken for a performer to respond to a stimulus and the initiation of their response

Balance

The ability to maintain your centre of mass over a base of support. There are two types: static and dynamic.

Flexibility

The range of movement available at a joint

Exercise Econamy

Energy required to maintain a constant velocity of movement

VO2 Max

The maximum volume of oxygen that can be utilised in one minute

Submaximal Aerobic Fitness

The ability to maintain a high percentage of VO2 max for a prolonged period of time

Anaerobic Capacity

The amount of energy obtained from anaerobic sources in a single bout of exercise

Advantages of testing

.Provides information about the individuals current state of fitness and health

.Highlight strengths and weaknesses

-Evaluate effects of training programme

-Can be used for talent identification

-Can motivate an individual to their best

-Add variety to training programme

-Can be specific to the individuals sport

Disadvantages of fitness testing

• demotivating

• some not sport specific

• some expensive equipment

• could interfere with training

Difference between laboratory & field testing

Laboratory testing - closed environment and requires specialist equipment.

Field testing- carried out in sports environment. Assesses a variety of fitness components

Functional Thresholds Test protocol

• .Carry out a suitable warm up

• Ride as hard as you can sustain for 30 minutes

• After 10 minutes, start your monitor and record your average heart rate or power for the last 20minutes

• After the ride, take the average power of the 20 minute effort and multiply it by 0.95 to get your FTP

Lactate/ Anaerobic thresholds test protocol

• An anaerobic threshold (AT) or lactic threshold heart rate (LTHR) test generally comprises of conducting an activity (running, cycling, swimming) for a period of 20 to 30 minutes whilst gradually increasing the effort at set points (distance or time)

• On a treadmill or stationary bike, for example, the athlete will perform a lengthy warm up and lactate samples will be taken (HR also noted). Lactate samples will then be taken at the end of each ‘intensity stage’ before increasing pace, by pricking the finger or earlobe and withdrawing small droplets of blood

• Record the peak HR for each intensity stage and the blood lactate result for that stage. Plot HR versus lactate on a graph. The flattening in the graph indicates your anaerobic threshold

Gas Analysis Protocol

• A flow measuring device records air volume breathed

• Oxygen and carbon dioxide are analysed to determine expired gas composition

• Computer software can perform metabolic calculations that are based upon blood pressure, heart rate and temperature

Multi Stage Fitness Test (MSFT) Protocol

• Participants stand behind one of the lines facing the other line, 20 metres apart

• Begin running when instructed by the recording

• Subjects continue running between lines, turning when signalled by beeps

• It is a continuous running test (no allocated recovery time, unless you arrive before the bleep)

• After every minute, the speed level increases, forcing the individual to increase their running speed

• If the subject fails to reach the line before the beep, they get a warning. Eliminated from test after a second warning

• Athletes score is the level they reach

Harvard Step Test Protocol

• Stop watch starts and the athlete steps up and down onto a gym bench at a rate of 30 steps per minute (one second up, one second down) for 5 minutes

• Athlete stops after 5 minutes and the athlete’s heart rate is taken 1 minute after finishing the test (Pulse 1)

• HR is measured again 2 minutes after finishing the test (Pulse 2), and again after 3 minutes (Pulse 3)

• Using the three HR scores, an estimate of the athlete’s level of fitness can be determined as follows: 3000 divided by (Pulse 1 + Pulse 2 + Pulse 3)

Yo-yo test Protocol

• A 20m and a 5m section are marked out with cones

• When signalled by the audio, the athlete must run once between the 20m cones

• They then have a 10 second active recovery in which they jog between the 5m cones

• Athlete repeats this process when signalled by the audio. Each lap will be recorded

• A warning is given when the run is not completed in the time, and after a second miss the test is stopped and the total distance is recorded

12 Minute Cooper Run Protocol

• Place markers around a track to aid measurement, or make a measurement grid (e.g. 100m)

• Carry out a suitable warm up

• Participants run for 12 minutes and total distance is recorded

• Participants should be encouraged to push themselves as hard as they can to maximise the distance covered

Wingate Test Protocol

• The assistant weighs the athlete (kg) and the athlete warms up

• Assistant calculates and records the flywheel resistance required (75g/kg) or athlete weight x 0.08

• When assistant says ‘Go’ and starts the stopwatch. The athlete pedals as fast as possible with no flywheel resistance

• After 3 seconds the assistant applies the calculated flywheel resistance. Athlete continues to pedal as fastas possible until 30 seconds has elapsed

• After 30 seconds the athlete stops pedalling and the assistant records the flywheel revolutions for each 5second interval of the test

• Performance data is printed and analysed

Maximum Accumulated Oxygen Deficit Protocol

• Conduct a suitable warm up

• Athlete completes 10 x 4 minute submaximal exercise bouts at different exercise intensities connected to a gas analyser

• The last bout is at high intensity and performed to fatigue

• A graph is plotted showing exercise intensity against VO2 (oxygen uptake)

• MAOD calculates by subtracting the accumulated oxygen uptake from the estimated oxygen cost of exercise, to measure the athlete’s anaerobic capacity

Repeat Anaerobic Sprint test Protocol

• Weigh and record the athletes weight in kg

• Mark out a 35m sprint stretch with cones, with timing gates at each end

• Subject begins a maximal sprint on the ‘go’ command, running as fast as they can through the 35m line

• Subject has a 10 second recover period before repeating the sprint from the opposite end

• 6 x 35m sprints are performed in total, with times recorded for each sprint

• Power is calculated: Power = weight x distance ^2 ÷ time^3

Cunningham and Faulkner Protocol

• Treadmill is set to a speed of 8.0mph and an incline of 20% (11.3°)

• Athlete warms up and practices getting on the treadmill at the test speed

• An assistant will give the command ‘Go’, start a stopwatch, and the athlete commences the test

• Subject runs to exhaustion

• Assistant stops the stopwatch when the athlete is unable to continue (normally between 40-50s)

Vertical jump test protocol

• Athlete chalks the end of their fingertips

• The athlete stands side on to the wall, keeping both feet on the ground, reaches up as high as possible with one hand and marks the wall with the tips of the fingers

• From a static position, the athlete jumps as high as possible and marks the wall with the chalk on their fingers

• An assistant measures and records the distance between the two chalk marks

• Athlete repeats test 3 times

• An average of the recorded distances is taken

Standing Broad Jump test Protocol

• Athlete stands behind a line marked on the ground with feet slightly apart

• A two foot take off and landing is used, with swinging of the arms and bending of the knees to provide forward drive

• Athlete attempts to jump as far as possible, landing on two feet without falling backwards

• Measurement is taken from the take off line to the back of the landing foot

• Athlete repeats the test 3 times & best score recorded

Margaria Kalman Protocol

• Weigh athlete

• Measure and record the distance between the 3rd and 9th step

• On ‘Go’, athlete sprints from the start line (which is 6m away from the stairs) to the stairs

• and runs up the stairs 3 steps at a time

• Assistant records the time taken to get from the 3rd step to the 9th step

• 3 attempts

• power =(weight x height) x 9.8 ÷ time

1 Rep Max Strength Test Protocol

• Warm up

• Choose a weight that is achievable

• After a rest of at least several minutes, increase the weight and try again

• Athlete chooses subsequent weights until they can only repeat one full and correct lift of that weight

T-test Protocol

• Set up four cones in a T shape (10 yards apart)

• Athlete starts at cone A. On ‘go’ the athlete sprints to cone B and touches the base of the cone with their right hand

• Then turns left and shuffles sideways to cone C and touches its base with their left hand

• Then shuffle sideways to cone D and touch the base with the right hand

• Finally shuffle back to cone B, touch it with the left hand, and run backwards to cone A

• The stopwatch is stopped as the athlete passes cone A

Illinois Agility Test Protocol

• Subject lies on their front at the start line

• On ‘go’, timing starts and the subject gets up as quickly as possible

• Run forward 10m and around the cone, then back 10m around cone. Then slalom through the 4 middle cones and back before running 10m up and around the final cone before coming back over the finish line where the timer will stop

• Best score of multiple attempts will be recorded

Sprint Tests Protocol

• Mark out the required distance using cones

• Place timing gates at each end of the sprint distance

• On ‘go’ the subject runs as quickly as possible over the distance and their time is recorded

• Some tests require a flying start whereas some require a stationary start

• The distance will depend on what you are trying to measure, and may be dictated by the sport

Reliability

Refers to the ‘consistency and repeatability of a fitness test’

Validity

Refers to ‘the extent that the fitness test measures what it is supposed to’.

Interval training

Training with a work to rest ratio that is repeated

Pros & cons of interval training

Pros: cheap, easily adapted to individual, versatile, adaptable to space

Cons: can lead to overtraining, risk of injury, longer sessions due to rest

Circuit training

Performing different exercises in sequence at different exercise stations

Pros & cons of circuit training

Pros: Cheap, adaptable, large groups, multiple components of fitness

Cons: May need to access a range of equipment, chronic injury from repetitive actions

Cross training

Training in two or more sports or methods in order to improve fitness and performance in a main sport

Pros & cons of cross training

Pros: trains many components of fitness, mimics needs of a sport, prevents boredom

Cons: Specific equipment, lack of knowledge about different methods

Continuous training

Long duration where intensity remains constant throughout

Pros & cons of continuous training

Pros: trains CV & muscular endurance, low cost, physical health benefits

Cons: Can lead to tedium, may not be sport specific

Fartlek training

A long duration activity where the intensity varies – a change in pace, terrain and incline

Pros & cons of fartlek training

Pros: reflects pattern on game, beneficial to games players, variety, reduces overuse injuries

Cons: high motivation, easy to slack off, difficult to record detailed metrics

Flexibility training

• Static- A stretch that is held between 10 to 30 seconds

• Ballistic- Use of momentum of a limb to force it beyond its normal range of motion

• PNF- A muscle group is passively stretched, then contracts isometrically against a resistance while in a stretch position and is then passively stretched again.

Pros & cons of flexibility training

Pros: helps prevent injuries, can be sport specific, increases range of motion

Cons: hyper-flexibility, reduced muscle strength, extreme range of motion not always necessary

Weight training

Training with weights against a resistance either on machines or with free weights

Pros & cons of weight training

Pros: sport specific, easy to measure improvements, trains muscular strength

Cons: high risk of injury, requires correct technique, risk of injury, safety issues

Resistance training

Exercising your muscles using an opposing force

Examples 🡪 pulleys, parachutes

Pros and cons of resistance training

Pros: cheap, portable, variety, increases work rate & strength in working muscles

Cons: Can restrict movement, may alter technique, can get tangled

Assisted training

Examples 🡪 bungees, downhill

Trains the nerve cells to accelerate firing rates

Pros & cons of assisted training

Pros: cheap, adaptable, multiple components of fitness, large groups

Cons: may need access to a range of equipment, chronic injury from repetitive actions

Plyometric training

A movement involving an eccentric contraction immediately before a concentric contraction

Pros & cons of plyometric training

Pros: cheap, minimal equipment, develops explosive power, done in short bursts of time

Cons: Can cause DOMS, joint issues, rest days needed, high risk of injury, need good coordination

SAQ training

Targeting neuromuscular adaptations to aid speed of muscle firing. Use of ladders hurdles and cones laid out in a course

Pros & cons of SAQ training

Pros: improves ability to change directions, improves reaction time, improves spatial awareness and coordination

Cons: may not be sport specific, high intensity leads to muscle strains

Functional stability

A stable core requires well-conditioned deeper lying trunk muscles and a balance between opposing muscle groups

Pros & cons of functional stability

Pros: improves posture, improves core & stability, benefits sporting performance

Cons: can be boring, requires motivation, risk of injury without a stable base

Altitude training

Training performed at high altitude to prepare an athlete’s body to cope with a reduced supply of oxygen

What happens to the body at high altitude

• feel out of breath

• lung volume increases

• heart rate increases

• lower conc of O2 in blood

• Altitude decreases

• Reduced power output

Benefits of altitude training

• increased red blood cell count

• increased haemoglobin

• increased myoglobin

• increased mitochondria

• increased muscle capillarisation

Prepping for performance at altitude