Athleticism includes many physical abilities, and some are much easier to improve through training than others. These abilities are often described as components of athletic performance - the capacities that let you meet the specific physical demands of a sport or event. This section explains how each component can be tested and points out key issues to consider.
Maximum muscular strength tests use relatively slow movement speeds, so they reflect low-speed strength. Here, muscular strength refers to the greatest force a muscle or muscle group can produce in a single maximal effort while maintaining proper form. A common way to quantify this is the maximum weight you can lift 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 the ability of muscle tissue to produce high force while contracting at high speed. Tests of strength and power in this category are very short in duration, performed at maximal movement speeds, and produce very high power outputs. For this reason, 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), vertical jump height, and the time to sprint up a staircase. Explosive exercises that take about 1 second to complete rely primarily on phosphagen and anaerobic glycolysis as energy sources. Correct technique is essential for both valid performance measurement and safety.
Anaerobic capacity is the maximal rate of energy production from the combined phosphagen and anaerobic glycolytic energy systems during moderate-duration activities. It is typically quantified as the maximal power output during muscular activity lasting between 30 and 90 seconds, using a variety of upper- and lower-body tests.
Local muscular endurance is the ability of specific muscles or muscle groups to perform repeated contractions against a submaximal resistance. Tests for local muscular endurance should be performed continuously 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, use a defined cadence or a time-to-exhaustion protocol (such as a metronome push-up test).
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 defined as the ability to stop, start, and change whole-body direction rapidly. It includes two main components: speed in changing direction and cognitive factors. Agility testing is generally limited either to physical capacity tests (such as change-of-direction speed) or to cognitive components (such as anticipation). Many field tests labeled as agility tests do not include a reaction or decision-making element; when no stimulus is present, these are actually change-of-direction (COD) tests.
Speed is movement distance per unit time and is typically quantified as the time taken to cover a fixed distance. Sprint time from a stationary start over a short distance, such as 10 yards (9.14 m), primarily reflects acceleration. Longer sprints, such as 40 yards (37.1 m), are used to measure maximum speed.
Flexibility is the range of motion about a body joint. Devices used to measure flexibility include manual and electric goniometers, which measure joint angle, and the sit-and-reach box, which evaluates combined flexibility of the lower back and hips.
Balance is the ability to maintain static and dynamic equilibrium, or to keep the body’s center of gravity over its base of support. Stability refers to the ability to return to a desired position after a disturbance.
Body composition refers to the relative proportions by weight of fat and lean tissue. Strength and conditioning professionals commonly use skinfold measurements, which assess 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 measured using a calibrated scale.
To maximize test reliability, keep testing conditions as similar as possible for all athletes and across test sessions. Environmental conditions should not differ between sessions. Standardization 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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