Fitness Tests |
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| Bleep
test |
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| This measures your maximum
oxygen uptake, in other words the maximum amount of oxygen that you
can extract from your environment and take to your working muscles.
If you have a high maximum oxygen intake, you’re more likely
to sustain high-energy use typically shown by marathon runners and
walkers. In sports such as football, rugby, basketball and hockey,
those with the highest intake are capable of the highest work rates.
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| Measure
Aerobic |
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You use distance and
time as an indicator. You need to improve either your time over
a set distance (to improve pace) or the distance you can run. With
the second, take account of the time to ensure you maintain the
same pace.
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| Measure
Anaerobic |
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| You can use a four-hundred
metre track to run on - or simply measure out four hundred metres.
(It doesn’t matter if it isn’t exact, as long as you
use the same distance every time). Start by running at a comfortable
pace (CP) for sixty seconds and then run four-hundred metres at
eighty percent of your maximum. Repeat this five times, with 90
seconds rest between each so you complete six in total. Make sure
that you record the times of each four hundred metres. Alternatively,
you can use a shuttle run set over twenty metres. Run twenty metres
and back three times. Rest for thirty seconds and go again until
you’ve completed six times. Record each time. Both of these
tests indicate your increased anaerobic fitness.
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| Measure
Sprint |
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| Select a sprint distance,
sprint flat out and record time. As quality sprinting uses the creatin
fuelling system give yourself at least 2 minutes recovery up to 5
minutes which allows this substance to regenerate. |
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| Gym
Test - 4 Point Test |
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For this test, you need
to know your comfortable pace – CP <href to intensity.html>
before starting. This is important because if you get it wrong, the
later stages of the test can be very tiring. If you use the Training
Effort Key, you should find that by the end you’re feeling a
6. If you only feel a 5, and could continue the last section for more
than two minutes, you need to increase your CP.
1) Warm up and get to CP.
2) Stay at CP time four minutes.
3) Record your heart rate (or use the Training Effort Key to monitor
how you feel) on the worksheet.
4) Increase your CP workload by fifteen percent and run at this pace
for four minutes.
5) Record your details on the worksheet.
6) Increase your CP workload by thirty percent and run at this pace
for four minutes.
7) Record your details on the work sheet.
8) If you want to find your maximum HR (genetic), keep going until
you’re fatigued. |
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| Time |
Work |
HR |
Time |
Work |
HR |
Time |
Work |
HR |
Time |
Work |
HR |
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Key:
Time – Per minute.
Work - Speed. If on a treadmill, it will be measured in miles per
hour or kilometres
per hour.
HR - Heart rate if you’re wearing a heart rate monitor. |
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| When you enter your results
we will calculate your your aerobic and anaerobic threshold using
these test results. You should only have been able to continue the
last workload for two minutes (you can keep going on the test to see
how far you can go, and if you can happily go beyond two minutes you
need to increase your CP.) |
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Work |
HR |
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Work |
HR |
| Workload 1 |
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Aerobic Threshold |
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| Workload 2 |
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Anaerobic Threshold |
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| Workload 3 |
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Workload 1 is your CP.
Record your heart rate if you know it.
Workload 2 is CP times fifteen percent. Record your heart rate if
you know it.
Workload 3 is CP times thirty percent. Record your heart rate if you
know it.
Aerobic Threshold work is CP and HR your CP HR
Anaerobic threshold is the difference between workloads 2 and 3.
For example, if your workload score was 6.9 mph and HR 176, and
your workload 3 score was 7.8 mph and HR 189, your anaerobic threshold
work would be 7.35mph and 182.5 HR.
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