Athleticism incorporates many physical abilities, some of which are much more amenable to training than others. Such abilities may be called components of athletic performance, that is, the ability to respond effectively to the various physical demands of the specific sport or event. This section focuses on how each component can be tested and highlights relevant issues.
Muscular strength tests involve relatively slow movement speeds and therefore reflect low-speed muscular strength. In this case, muscular strength is related to the force a muscle or muscle group can exert in one maximal effort while maintaining proper form. It can be quantified by the maximum weight that can be lifted once—the one-repetition maximum (1RM)—in exercises such as the bench press or back squat.
In general, 1RM tests are administered after the athlete has warmed up by performing a few sets of the specific exercise with submaximal loads. A progressive warm-up protocol is recommended, such as 5 repetitions at 40–60% of estimated 1RM followed by 3–5 repetitions at 60–80%. After this, the weight is progressively
increased in appropriate increments until the maximum load is determined within three to five attempts.
High-speed muscular strength or maximal anaerobic muscular power is related to the ability of muscle tissue to exert high force while contracting at a high speed. Tests of such strength and power are of very short duration, are performed at maximal movement speeds, and produce very high power outputs. High-speed maximal muscular power tests are often called anaerobic power tests.
Common tests include the 1RM of explosive exercises (e.g., the power clean, snatch, and push jerk), the height of a vertical jump, and the time to sprint up a staircase. Explosive exercises that take about 1 second to complete require phosphagen and anaerobic glycolysis as the primary energy sources. Maintaining correct technique is also important for both performance validity and safety reasons.
Anaerobic capacity is the maximal rate of energy production by the combined phosphagen and anaerobic glycolytic energy systems for moderate-duration activities. It is typically quantified as the maximal power output during muscular activity between 30 and 90 seconds using a variety of tests for the upper and lower body.
Local muscular endurance is the ability of certain muscles or muscle groups to perform repeated contractions against a submaximal resistance. Testing for local muscular endurance should be performed in a continuous manner for several seconds to several minutes without the advantage of rest periods. Examples include performing a maximal number of repetitions in the chin-up, parallel bar dip, or push- up exercises. For standardization and improved reliability, a defined cadence or time-to-exhaustion protocol (such as a metronome push-up test) should be used.
Aerobic capacity, also called aerobic power, is the maximum rate at which an athlete can produce energy through the oxidation of energy sources (carbohydrates, fats, and proteins). It is usually expressed as a volume of oxygen consumed per kilogram of body weight per minute (i.e., ml·kg⁻¹·min⁻¹). Strength and conditioning professionals commonly estimate aerobic capacity using field tests such as the 12- minute run, the 1.5-mile run, the multistage shuttle run, or the Yo-Yo intermittent recovery test.
Agility has traditionally been considered the ability to stop, start, and change the direction of the whole body rapidly. It consists of two main components: speed in changing direction and cognitive factors. Agility testing is generally confined to physical capacity tests such as change-of-direction speed or cognitive components like anticipation. Most field tests labeled as agility that do not include a reaction or decision-making element are actually change-of-direction (COD) tests when no stimulus is present.
Speed is movement distance per unit time and is typically quantified as the time taken to cover a fixed distance. The time taken to sprint from a stationary start over a short distance, such as 10 yards (9.14 m), reflects acceleration, whereas longer sprints such as 40 yards (37.1 m) would measure maximum speed.
Flexibility is defined as the range of motion about a body joint. Devices for measuring flexibility include manual and electric goniometers, which measure joint angle, and the sit-and-reach box, which is used to evaluate the combined flexibility of the lower back and hips.
Balance is the ability to maintain static and dynamic equilibrium or the ability to maintain the body’s center of gravity over its base of support. Stability is a measure of the ability to return to a desired position following a disturbance.
Body composition refers to the relative proportions by weight of fat and lean tissue. Strength and conditioning professionals commonly use the skinfold measurement technique, which assesses the thickness of a double layer of pinched skin and subcutaneous fat.
Anthropometry is the science of measurement applied to the human body. It generally includes measurements of height, weight, and selected body girths. Ideally, height should be measured with a stadiometer, and weight should be obtained using a calibrated scale.
To maximize the reliability of tests, it is essential that testing conditions be as similar as possible for all the athletes being tested. Environmental conditions should not differ between test sessions. Standardization of testing includes avoiding new or unfamiliar stimulants, keeping caffeine and alcohol intake consistent, beginning testing in a well-hydrated state, and ensuring athletes consume a consistent pre-test meal along with a proper warm-up.
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