Chapter 13: Tests
Maximal Muscular Strength: Low Speed
* 1 RM Bench Press:
* 1 RM Bench Pull: Prone position on bench, pulled towards upper/lower chest.
* 1 RM Back Squat: Two spotters
Maximal Muscular Power: High Speed
* 1 RM Power Clean
* Standing Long Jump: 20 ft jumping area, 10 ft measuring tape, must land on feet, best of 3 trials
* Vertical Jump: Chalk or Vertec, Best of 3 trials
* Static Vertical Jump: No counter movement, simply squat, hold for 2-3 seconds then jump
* Reactive Strength Index: Step off box, and immediately jump as high as possible, best of 3 trials
* Reactive Strength = Jump height/Contact time
* Margaria-Kalamen Test: Stair running test, 20 ft flat starting area, time measured from 3-9th step
* Power = Weight (kg) x Height from 3-9 steps / Time (s)
Anaerobic Capacity: 300-Yard Shuttle
* Two athletes, two lines 25 yards apart, athletes run to line and back 6 times for time.
* Two trials, with 5 minute rest, average of two taken
Endurance:
* Partial Curl-Up: Line at finger tips, 2nd piece at 4.5 for those younger than 45 and 3 for those older
* Metronome at 40 BPM, continues without pausing, only count when shoulders touch ground
* Push-Up: ACSM women knees, not Army, Army 2 minutes, ACSM until failure
* YMCA Bench Press Test: 80 lbs male, 35 lbs females, cadence 60 bpm, until failure
Aerobic Capacity:
* 1.5 mile Run: One tester, One caller, 1/4 mile track or 1.5 mile marked course
* 12 Minute Run
* Yo-Yo-Intermitent Recovery Test: 5 meter starting area, 20 meter running area
* At 1st sound start, 2nd sound get to turn around area, continue until unable to get to area twice, two trials
* Maximal Aerobic Speed Test: Cones set at 25 meters apart, speed set between 8-12 km/h, test continues if athlete can make cones every 2 minutes to increase until unable, test is terminated if unable 2x in a row.
* VO2 Max can be calculated: 3.5 x MAS
Agility:
* T-Test: Athlete may practice, Best of two trials, Mat placed behind with spotter,
* Disqualified if no touch of the cone, legs cross over or not facing forward.
* Hexagon Test: Touches all 6 sides, 3 times = 18 touches
* Disqualified if: not facing front, lands on tape, loses balance or takes an extra step
* Pro Agility Test: 3 lines 5 yards apart, stands on middle line, must touch line, 5-10-5, best of 2
* 505 Agility Test: Sprint 10 meters to the finish then 5 additional meters, turn and sprint 5 meters, best of 2
Speed: Straight-Line Sprint Test: 2 minutes recovery after each trial, best of 2 trials
Balance and Stability:
* BESS: 1. Narrow 2. SLB 3. Tandem solid 4. Narrow 5. SLB 6. Tandem Airex
* Dominant foot in front, Non-dominant foot for SLB, 20 seconds, eyes closed, hands on hips
* Remaining out of position for >5 seconds, or abducting/flexing >30 deg, etc.
* Star Excursion: 8 lines, distance from center measured, 3 trials of each leg, 15 sec rest authorized, minimum 4 practice trials, Ant-Med, Med, Post-Med may be all you need.
Flexibility:
* Sit and Reach: 15 inches for measuring stick at feet, best of 3
* Overhead Squat: Double shoulder width, Pass/Fail, minimum 5 repetitions
Body Composition: Skinfold Measurements
* Dry skin necessary, 2 trials should not be >10% different, if so take 3rd trial
* Chest, Thigh, Abdomen, Triceps, Suprailium, Midaxilla, Subscapula and Calf
Anthropometry: Girth Measurements
* Tape measure: Measure Chest, Waist, Hips, Thigh, Calf, Upper arm, Lower arm
Definitions:
Descriptive statistics:
Difference Score: Change Pre- vs. Post- test
Percent Change: Percentage improvement
Descriptive: Summarizes or describes a group of data
* Central tendency: Mean, Median and Mode
* Variability: Degree of dispersion - Range and Standard deviation, Z score how many SD
* Percentile rank: Percent below a test taker
Inferential statistics: what can be inferred from the data
Magnitude statistics: magnitude of change
Smallest worthwhile change: 0.2% of the SD
Effect Size: ES = (pretest - post-test) / SD pretest
Athletic Profile: Sport/Position based test battery
1. Select tests that measure the requirements for sport/activities
2. Ensure valid and reliable tests
3. Administer tests
4. Determine smallest worthwhile change
5. Conduct repeated testing
6. Use test results in a meaningful way.
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