FQ - P/A4: Testing, Ongoing Monitoring, and Evaluation

When an athlete performs the T-test, what is the total distance covered during an attempt?

Correct answer: 40 yards The T-test involves four cones set up like a T, with three cones making the top of the T, each 5 yards apart, and a fourth cone that is 10 yards down from the middle top cone. The distance covered is the initial 10-yard sprint, followed by a 5-yard shuffle to a side cone, a 10-yard shuffle to the opposite cone, another 5-yard shuffle to the middle top cone, and backpedals for the last 10 yards. 10 + 5 + 10 + 5 + 10 = 40 yards

In hot conditions, athletes should consume __________mL of fluid every _______

150-250 mL, 15 minutes

Distance between Dumbbells/barbells/weight trees/ walking area around rack

36"

Sit and Reach Test

A measuring device is taped to the floor. At 15 inches, a piece of tape is placed. The athlete is shoeless and with the measuring device between their legs. Feet are 12 inches apart with toes pointed up and heels touching the edge of the 15-inch mark. The athlete will reach slowly forward with both their hands as far as they can go on the measuring device. The position is held, the athlete should exhale and drop their head between their arms when reaching. 3 best trials are recorded to the nearest fourth of an inch.

Inferential Stats

Allows someone to give general conclusions about a population in a sample. Population sample is representative. Normal Bell Curve

505 Agility Test

Athlete sprints 10 m to first set of timing lights and sprints further 5 m to turning line where athlete turns and accelerates off line Can slow down after passing timing lights for second time Best of two trials recorded to hearts 0.1 sec

Sarcomere

Contractile unit of muscle

How many curl-ups are performed per minute in the partial curl-up test?

Correct answer: 20 The partial curl-up is a test that measures abdominal muscular endurance. Using a metronome set to 40 beats per minute, the individual curls up on one metronome beat and then lowers back to the floor on the next beat. Maintaining this pace, 20 curl-ups are performed each minute. The individual continues to curl-up until they can no longer maintain the set tempo or they complete 75 repetitions.

If an athlete completes a pro-agility test in five seconds, what was their average speed during the test?

Correct answer: 4 yards per second Speed is measured by dividing the total distance covered by the time taken to cover that distance. The pro-agility test involves covering a total distance of 20 yards (5 yards from the middle to one lateral cone, 10 yards to the other lateral cone, and 5 yards back through the middle). Speed = 20 yards / 5 seconds = 4 yards per second

What is another term for low-speed muscular strength?

Correct answer: Maximum muscular strength Maximum muscular strength is often defined by the heaviest weight that an individual can lift, and is typically described as a 1RM (one-rep maximum). Because the loads used in such movements are so heavy, the actual movement speed is slower. This is why it is also referred to as low-speed strength. Local muscular endurance measures the ability to sustain a level of submaximal intensity for multiple repetitions or time. Aerobic power, also known as aerobic capacity, is an individual's VO2 max. In the strength and conditioning environment, this is typically estimated using tests such as the 1-mile run.

According to the US Army standard, what is the low position for females in the push-up local endurance test?

Correct answer: Upper arms parallel to the floor The Army standard testing protocol is the same for both males and females. Individuals must get low enough for the upper arms to be parallel to the floor in order for repetitions to count. The ACSM provides a different testing protocol. According to the ACSM guidelines, males should touch their chest to the ground, while there is not a specified standard for females. A recommended depth is for females to touch their chest to a 4-inch foam roller placed on the ground directly under their chest.

Discipline

First offense = verbal warning Second offense = dismissal from facility Third offense = dismissal for entire week Fourth offense = dismissal for the year Fifth offense = dismissal permanently

Magnitude Stats

Gives useful approaches to practitioners because it allows interpretation of the clinical significance of fitness testing.

Lack of interrater reliability

How much different raters agree

Supervision: Coach to athlete ratio

Junior high 1 to 10 staff to athlete ratio. High school 1 to 15 staff to athlete ratio. College 1 to 20 ratio.

Intrarater variability

Lack of scores by the tester that are consistent

Speed

Movement distance per unit of time

Army Push-up

Starting position is with knees off the ground. For army standards, it is as many as can be done in two minutes.

ACSM Push up For Females

Starting position is with knees on the ground and legs crossed. For ACSM as many reps that can be done nonstop until they fail.

Static Vertical Jump

Test procedures are about the same as vertical jump, but the countermovement is removed. Athletes hold the bottom of a squat for 2 - 3 seconds before jumping.

Construct Validity

The ability of a test to represent the underlying construct

Agility

The ability someone has to start, start, and change directions in a controlled way

The fibers that carry action potentials to cause skeletal muscle to contract are

alpha motor neurons, innervate extrafusal muscle fibers

Concurrent validity

how much test scores associate with other tests of the same ability that are accepted

Predictive validity

how much the test score corresponds with behavior or performance in the future

Convergent validity

is evidenced through a high positive correlation of the test results being assessed and the measures of the construct that are recognized

Test failure

results that are inconsistent

discriminant validity

scores on the measure are not related to other measures that are theoretically different

concurrent validity

the extent to which two measures of the same trait or ability agree

H-zone

thick filaments. The region at the center of an A band of a sarcomere that is made up of myosin only. The H zone gets shorter (and may disappear) during muscle contraction.

I-band

thin filaments only

Sarcomere contraction

when a sarcomere contracts, both the H-zone and the I-band shorten, while the A-band is unchanged

Equipment needs to be _____ inches minimum from any mirrors

6 inches

Flexibility

A joints range of moiton

Pro Agility Test

Athletes Sprint 5 yards left. Changes right and sprints for 10 yards. Then changes again and sprints 5 yards to the start.

Star Excursion Balance Test

Athletes stand in the center of the grid with eight 120 cm lines extending at 45-degree increments. Athletes keep a single leg stance and face one direction and reach with the contralateral leg as far as possible with each taped line, touching the furthest point they can and returning to a bilateral position. With one trial, the athlete stays facing in the starting direction and the stance leg remains the same, with the other leg doing the reaching. Distance from the star's center to the touched position is taken. The starting direction and supporting leg is chosen at random. 3 trials are done for each condition and then the average is taken. The trials are discarded if the athlete doesn't touch the line, the stance foot leaves the grid, the athlete loses balance, or the start and return position isn't maintained for one second.

Criterion-referenced validity:

How much test scores associates with other measures of the same ability

Reliability: Error measurement may come from these..

Intrasubject Variability Lack of interrater reliability Intrarater variability Test failure

Intrasubject variability

Lakc of performance that is consistent by the tested person

Anaerobic Capacity

Max energy production rate by combined phosphagen and lactic acid energy systems for activities of moderate duration

Curl Up

Metronome goes 40 bpm and the individual slowly curls up, lifting their shoulder blades off the matt in time with the metronome. Athletes perform as many as they can without stopping, the max is 75.

Local Muscular Endurance

Muscle's ability to perform repeated contractions of submax resistance

Test Sequence

Nonfatiguing tests Agility tests Max power and strength tests Sprint tests Local muscular endurance tests Fatiguing anaerobic capacity tests Aerobic Capacity tests

Body composition

Proportions of fat and lean tissue

Yo-Yo Intermittent Recovery Test

Tests that are more specific with team-based sports, due to the mimicking of short bursts of exercise and then short recovery times. The tests consist of 2 by 20-meter shuttle runs at speeds that increase ad are interspersed with 10 seconds recovery times. IRT1 starts at 10km/hr and IRT2 starts at 13. Strength and conditioning professionals should start at IRT1.

Hexagon Test

The Athlete hops with two legs from the hexagon in the center over each side and back to the center. Start with the side directly in front of the athlete. Continuously in a clockwise way until all six sides are covered three times. 18 total jumps. Side length is 24 inches.

Vertical Jump

Wall and chalk. Commercial Vertec Device: 3 best trials recorded to the closest half an inch.

505 Agility Test

When given a signal, sprint forward for 10 meters to the timing lights, then sprint 5 meters to the turn line, where they will turn and accelerate off the line. Athlete will slow down after going passed the timing lights the second time. The best of two is taken down to the nearest 0.1 second. The athlete will complete trials turning off the preferred leg.

Reactive Strength Index

Boxes of different heights. Commercial device for measurement of contact time. The athlete starts on the drop box with contact mat 0.2m in front of the box. Tell athletes to put their hands on their hips, step forward off the box without coming down or jumping up. When you achieve contact with the ground, jump as high as you can while minimizing the time of contact. Obtain jump height and contact times from the measuring device. Best of the three trials is taken. Calculate the relative strength index as jump height divided by contact time.

Use the Karvonen method to determine the target heart rate range (THRR) that corresponds to working at an intensity of 60-70% for a 25-year-old athlete with a resting heart rate of 60 bpm.

Correct answer: 141 to 155 bpm The Karvonen method determines an individual's target heart rate range (THRR) using their age and resting heart rate. Here are the steps for calculation: 1. Find Age-predicted maximum heart rate (APMHR): 220 - age 220 - 25 = 195 bpm AMPHR according to the athlete's age 2. Determine Heart rate reserve (HRR): APMHR - Resting heart rate (RHR) 195 - 60 = 135 bpm according to the athlete's resting heart rate 3. Determine target heart rate (THR): (HRR x exercise intensity) + RHR 60% intensity: (135 x .60) + 60 = 81 + 60 = 141 bpm 70% intensity: (135 x .70) + 60 = 94.5 + 60 = 154.5 bpm This athlete's target heart rate range (THHR) = 141 to 155 bpm

During speed testing what is the minimum distance needed beyond the finish line to allow for deceleration?

Correct answer: 20 yards For safety reasons, there should be an adequate deceleration zone beyond the finish line when conducting speed testing. This allows the athletes to reduce their speed slowly instead of stopping abruptly. Stopping too quickly can increase injury risk. The minimum distance that should be provided is 20 yards. Other safety considerations for speed testing include: Ensuring there is a flat running surface Providing an adequate warm up or allowing time for athletes to warm up thoroughly Proper footwear

A strength and conditioning professional is conducting pre-season testing for the soccer team. Which of the following tests is best performed on a separate day from the other tests?

Correct answer: 300-yard shuttle It is important to schedule testing in a way that promotes optimal performance. To obtain valid testing results, it is best if athletes are not fatigued when they perform a test. For this reason, tests should never be performed after a training session. When multiple tests are performed on the same day, tests need to be scheduled so that participation in one test does not affect performance a subsequent test. Anaerobic and aerobic capacity tests are very taxing, and ideally should be performed on a separate testing day so that test results are not affected by fatigue experienced on another test. Therefore, tests such as the 300-yard shuttle and the yo-yo intermittent recovery test are best performed on a different day than other testing. If they must be performed on the same day as other tests, it is important to place them last in the testing battery. Tests of maximal strength, such as the 1RM back squat, and speed, such as the 40-meter sprint, can be conducted on the same day. Sufficient rest must be provided to help ensure the validity of test results.

What is the minimum number of stair steps needed to set up the Margaria-Kalamen test?

Correct answer: 9 The Margaria-Kalamen test measures maximum muscular power (high-speed strength). Equipment needed is a staircase with nine or more steps, each approximately 7 inches high, as well as a lead-up area of at least 20 feet. The lead-up area needs to be both straight and flat. The athlete will sprint up the stairs, stepping on every third step (steps 3, 6 and 9). Timing devices are placed on the third and ninth steps, so the athlete can see how fast they move from stair 3 to stair 9. The athlete's power is measured (in watts) by multiplying the athlete's weight (in newtons) by the height difference between stairs 3 and 9 (in meters) divided by the time (in seconds) it took the athlete to get from stair 3 to stair 9. Power = weight x height/time

What movement is used to perform the hexagon agility test?

Correct answer: Double-leg hop The hexagon test is a measure of agility and involves performing a double-leg hop in multiple directions for time. This test measures the ability to change directions and involves forward, backward, lateral, and diagonal movements. Test protocol: Make a hexagon by placing tape on the floor (with 24-inch sides and 120-degree angles) Stand in the middle of the hexagon Jump both feet over one line of the hexagon and back to the center, without changing direction Immediately jump over the next side of the hexagon and back to the middle Continue jumping over and back until you have jumped over all six sides of the hexagon three times (18 total jumps) Record the time it takes to perform all 18 jumps

Aerobic Capcity

Max rate of energy production for an athlete through oxidation of energy resources. Expressed in oxygen volume per kg of body weight per minute This can be called aerobic power

300 Yard Shuttle

Pair athletes of close abilities together. Athletes sprint 25 yards away, then sprint back to the first line. Six round trips are made as fast as possible without stopping. Two trial average is recorded to the nearest second.

Weightlifting area

Platforms and rack need to be 3 or 4 feet apart and bolted down

Margaria-Kalamen Test

The athlete sprints forward to the stairs from 20 feet away from the base of the stairs, and then up the staircase 3 steps at a time. Power, measured with watts, is calculated as the weight of the athlete in newtons multiplied by height in meters from the third step to the ninth step divided by the time interval that is measured in seconds. P = ( w x h ) / t

gamma motor neurons

The sensitivity of the muscle spindle is maintained by, innervate intrafusal fibers

Balance Error Scoring System (BESS)

The three stance positions are feet together, single-leg stance on nondominant foot with contralateral leg at 90 degrees of flexion, and tandem stance with the dominant foot in front of the other foot. The test is done on a hard surface and then on a soft one. Hold stances for 20 seconds with closed eyes and hands on your hips. Keep as steady as you can, if losing balance, attempt to regain the initial position as quick as possible. Errors are: eye-opening, lifting hands from hips, constant foot touching down, a step, hop, or other movements of stance foot, moving the hip into 30 or more degrees of flexion/abduction, or remaining out of the position for 5 seconds. BESS error scores are summed to one score.

Stretching and Warm up Area

There needs to be 49 square feet of space for dynamic warm ups and enough room for many people to be there at once.

Circuit Training Area

These machines need to be 24 inches or more, hopefully 36 inches, from each other. Walkways in circuit training areas need to be 4 to 7 feet wide.

Aerobic Area

This area needs 24 square feet for stair machines and bikes, 45 square feet for treadmills, 40 for rowers. These estimates include space between machines.

When conducting the 300-yard shuttle test, how many trials are performed, and how much rest is required between trials?

Correct answer: 2 trials with a 5-minute rest between trials The 300-yard shuttle test measures anaerobic capacity. Athletes are timed on how long it takes them to complete 300 total yards by running back and forth between lines that are 25 yards apart. After the first trial is completed, a 5-minute rest is provided, after which the test is repeated, and the athlete is timed again. The athlete's score is the average of their two times. Therefore, performance on both trials is important. Athletes are often required to expend large amounts of energy in multiple bursts throughout a competition. Those who have better anaerobic capacity can maintain their level of performance longer during a practice or competition. Athletes with better anaerobic capacity will not experience as much of a decline in performance on the second trial of the 300-yard shuttle test.

How long does the glycolytic system take to fully recover after a maximal anaerobic capacity test?

Correct answer: At least one hour The phosphagen system needs the least amount of time for complete recovery after being taxed. After 3 to 5 minutes, an individual should be completely recovered. However, following tests that challenge the glycolytic system, individuals need at least a full hour in order for the energy system to completely recover. For this reason, anaerobic capacity tests should be performed on a separate day from other testing being conducted. If performed on the same day, these tests should be placed last in the testing order so that participation in these tests does not negatively affect performance on other tests.

Where should the marker be placed in relation to the athlete's feet in the standing long jump test?

Correct answer: Behind the heel that is the farthest back upon landing The standing long jump test is a measure of maximal power. When an athlete performs the standing long jump test, a marker is placed where the athlete lands, and then the jump distance is measured. The marker should be placed behind the heel of the foot that is farthest back upon landing. This measures the farthest mark that the athlete's entire body traveled on the jump.

Discriminant validity

How much a test distinguishes between different constructs and is shown through a low correlation of test results and tests of different constructs

Anaerobic or Max Muscular Power

The ability to exert high force while contracting at high speeds

Face Validity

The appearance to the athlete, and other casual observers watching the test, of what is measured

Content Validity

This assessment is done by experts and the testing covers all relevant subtopics or components abilities in the appropriate proportions

Testing can involve many steps. Which of the following describes the process of collecting data?

Correct answer: Measurement The use of consistent terminology to describe different aspects of the testing process helps create clear communication between colleagues, as well as between coaches and athletes. Measurement refers to the process of collecting test data. Other common terms used by strength and conditioning professionals are test, field test, evaluation, pretest, midgets, formative evaluation, and posttest. All terms have specific meanings and should be used consistently when testing athletes.

What determines when the yo-yo intermittent recovery test is complete?

Correct answer: When the athlete fails to reach the start or turning line a second time The yo-yo intermittent recovery test measures aerobic capacity and involves performing repeated 2x20 meter sprints at increasing speeds between a start line and a turning line that are 20 meters apart. An audible beep indicates when the athlete needs to have crossed the line. Athletes continue performing the 2x20 meter shuttles until they fail to reach either the starting line or the turning line before the beep a second time.

Which of the following tests is used to estimate aerobic capacity?

Correct answer: Yo-Yo intermittent recovery test Aerobic capacity is also known as aerobic power and measures the maximum rate at which an athlete can produce energy through oxidation of energy sources. These values are quantified with the VO2 max, which is the volume of oxygen consumed per kilogram of body weight per minute. Aerobic capacity is generally measured using aerobic endurance activities such as running distances of at least one mile. The Yo-Yo intermittent recovery test provides another method of testing aerobic capacity. The T-test and 505 agility test are both measures of agility.

T test

Layout A to B 10 yards apart. C is 5 yards left of B D is 5 yards right of B Test starts at A Sprint to B and touch cone with right hand, shuffle left, touch base cone C with the left hand, shuffle right to cone D base with right hand, shuffle left and touch base cone B with left hand, run backward passing A.

Providing comprehensive training and guidelines for testing procedures for the individuals involved in test administration helps to improve what?

Correct answer: Interrater reliability Reliability of testing is crucial and can be affected by numerous factors. Interrater reliability refers to how closely scores from two different test administrators agree. When instruction on testing procedures is not provided or is incomplete, and two testers conduct the same test differently, the interrater reliability decreases; this can render the results of a test useless. Providing information about testing procedures is not only important for the individuals being tested but also those conducting the tests. Instruction should include: Testing parameters, including guidelines on requirements such as squat depth Testing procedures Testing protocols, including explanation of test guidelines and cuing and encouragement during testing The use of testing equipment Practice using testing equipment Concurrent validity is a measure of how well scores on a specific test correlate with those on other related tests. Discriminant validity is present when a test is shown to be able to isolate and test a specific aspect of performance, providing scores that do not correlate to other tests designed to measure other performance qualities.

Of the following tests in a testing battery, which sequence would produce the most reliable results? 40-yard dash Skinfold test Pro-agility 1RM bench press

Correct answer: Skinfold test, pro-agility, 1RM bench press, 40-yard dash When scheduling multiple tests to be performed on the same day, it is important that tests do not affect an athlete's performance on any of the other tests. Proper sequencing of the tests can help prevent this from happening. It is also important to ensure athletes take sufficient recovery as needed based on the test being conducted. A logical sequence of tests is as follows: Non-fatiguing tests, such as anthropometric measurements (height, weight, etc.) Agility tests (pro-agility) Max strength or power tests (1RM squat, 1RM power clean) Sprint tests (40-yard dash) Muscular endurance tests (push-up) Anaerobic capacity tests (300-yard shuttle) Aerobic capacity tests (1.5-mile run)

Which of the following tests does not have metabolic specificity for a gymnast?

Correct answer: Yo-yo intermittent recovery test When selecting athletic performance tests, the validity and reliability of those tests should be high. To ensure content validity, one important consideration is metabolic system specificity. Content validity ensures that the included tests are appropriate for the athlete being tested in that the tests measure constructs important to their sport activities, including the primary metabolic systems the athlete uses for performance. A gymnast primarily uses the phosphagen and glycolytic systems, and therefore, included tests should reflect this requirement. The Margaria-Kalamen test and the vertical jump are both measures of maximal power, and therefore, have metabolic specificity for the gymnast. The yo-yo intermittent recovery test is a measure of aerobic capacity, which is not necessary for a gymnast. The oxidative (aerobic) system is targeted for longer activities (over 3 minutes). Gymnastics routines are shorter than 2 minutes in length.

Which of the following is a comparison of an individual's testing results to the group average?

Correct answer: Z-score When a group undergoes the same test, those results can be compiled and evaluated in many ways. A common way to evaluate the scores is to average the scores to determine the mean value, and then determine the size of the standard deviation based on the dispersion of scores. This can be graphically displayed as a bell curve, where the largest number of scores fall under the center of the curve and fewer scores falling farther from the center. The z-score describe how many standard deviations an individual score is from the group average. This score can be positive if the individual scored better than the group average, or can be negative if the individual scored lower than the team average. A larger z-score indicates that the score is significantly different than the average of the group. For example, an individual could have a z-score of 2, which means that their score is 2 standard deviations above the average score of the group. The range is the difference between the lowest score and the highest score in a group of scores. A difference score is the change in an athlete's testing scores at different times, such as a pretest and a posttest.

Designing the S&S Facility: Considerations

Location is preferably on the ground floor. Supervision location needs to be located centrally. The facility needs to be accessible by people with disabilities in some way. Ceiling height should have between 12 and 14 feet of clearance from low items. The flooring should be carpet or rubberized flooring, for plyometrics and agility it should be indoor turf. Lights need to be 50 - 100 lumens. Typically, between 68 and 78 Fahrenheit is best for the temperature. Humidity levels should not exceed 60%. Air needs to be exchanged 8 - 12 times an hour. This is usually 2 - 4 fans each 1,200 feet. Sound should be lower than 90 decibels, so athletes are able to hear. Electrical service should be grounded properly to keep from lightning strikes and surges. Mirrors need to be a minimum 6 inches from equipment and 20 inches off the floor. Other things to consider are drinking fountains, storage room, bumper rails and padding, telephones, and locker rooms.

Yo-Yo Intermittent Recovery Test: Procedure

Procedures Measure out 20 meters for a test course and arrange the cones. Put the markers 2 meters apart at the ends of the test course for the start and the turning lines. Measure 5 meters behind the starting line. Warm-up prior to testing. The athlete runs the course at submaximal effort first. Testing starts at the start line. On signal, athletes run to the turn line. With the next signal, they return to the start, arriving with the sound. The stat marker is passed and the person jogs to the 5-meter mark, then to the start. The athlete then waits for the next sound. Athletes place one foot over the start or turn line at each sound. Athletes run as long as they maintain the speed of auditory signals. The test en There is a warning at the first miss. At the end, record the last level and the number of 2 by 20-meter intervals. The last speed and interval score can be used in calculating the total distance covered by the athlete.

Maximum Muscular Strength

This is the force a muscle, or group of muscles can exert in one max effort

Mission Statements

Three components to address -Target Clientele - What is being provided -What makes your service unique