Muscle Endurance - RME & AME

Introduction

There are 2 categories of tests can be done in determining the individual muscle endurance:

1. Relative Muscular Strength test (RME)
2. Absolute Muscular Strength test (AME)

RME - Set load and see how many times repetitions (reps) performed within 1 minute. Its load is 60% of 1 RM.

AME – Uses the specified value already fixed.

Equipment

Lat Pull Down

Chest Press

Leg Press

Seated Leg Curl

Procedure

• Relative Muscle Endurance (RME)

The subject is warming up lift a load of 80-85% of 1 RM with 10 repetitions for 3 sets, and 2-4 minutes rest between sets. After that, the subjects rest 2-4 minutes. Put load of 60% 1 RM. Subject to do as much force they can afford within 1 minute. Can break the loading is in the position above. Repeat the procedure for station equipment. Record the number of repetitions performed by the subjects for each instruments.

-     

•          Absolute Muscle Endurance (AME)

The imposition of fixed equipment in accordance with the following categories:

The subject is directed to do warming up to lift a load of 70% of 1RM with 10 repetitions for 3 sets, and 2-4 minutes rest between sets. After that,the subjects rest 2-4 minutes.

	BENCH PRESS	LATERAL PULLDOWN	LEG PRESS
MEN	80 lbs	75 lbs	225 lbs
WOMEN	45 lbs	40 lbs	185 lbs

Subject forces themselves if can afford within 1 minute on each tool. The number of repetitions performed by the subjects for each instrument recorded.

Aerobic Test - Treadmill VO2 max Test

Objective

To monitor the development of the athlete's general endurance (VO2max).

Required Resources

• Treadmill where speed and grade of slope can be adjusted
• Stopwatch
• Assistant

How to conduct the test

	The assistance sets the treadmill to a speed of 11.3 km/hour (7.02 miles/hr) and a slope of 0° The athlete warms up for 10 minutes The assistant gives the command "GO", starts the stopwatch and the athlete commences the test The assistant, at minute intervals, adjusts the treadmill slope as per the table opposite The assistant stops the stopwatch when the athlete is unable to continue (ideally between 9 and 15 minutes)
Time (minutes)		Slope
0		0°
1		2°
2		4°
3		6°
4		8°
5		10°
6		11°
7		12°
8		13°
9		14°
10		15°
11		16°
12		17°
13		18°
14		19°
15		20°

Assessment

From the total running time, an estimate of the athlete's Vo2max can be calculated as follows:

• VO2max = 42 + (Time × 2)

"Time" is the total time of the test expressed in minutes and fractions of a minute.

Example

The athlete stopped the test after 13 minutes 15 seconds of running (13.25 minutes).

• VO2max = 42 + (13.25 × 2)
• Vo2max = 68.5 mls/kg/min

Analysis

Analysis of the test result is by comparing it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's aerobic capacity (VO2max).

Target Group

This test is suitable for endurance athletes and players of endurance sports (e.g. football, rugby) but not for individuals where the test would be contraindicated.

Reliability

Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test.

Validity

Test validity refers to the degree to which the test actually measures what it claims to measure and the extent to which inferences, conclusions, and decisions made on the basis of test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development and the norms given to indicate the level of the athletes.

Advantages

• Simple and minimal equipment required
• Easy to set up and conduct

Anaerobic Test - Running-based Anaerobic Sprint Test (RAST)

A field test for anaerobic sprint test and endurance run to predict oxygen uptake will be performed. 

Equipment - Cones, Measure Tape and Stopwatch

Procedure

1. SET-UP: Mark two lines 35 meters apart with two cones.
2. Subject is weighed prior to the test.
3. Then, subject is required to perform a 10 minutes warm-up session.
4. After warm-up, 5 minutes recovery is given before start the test.
5. Subject is required to sprint at his maximum pace to complete a 6x35 m sprinting with 10 seconds rest in between each sprint.
6. The time is recorded in each sprint Box 1.0.

Data Table 1.0
Subject	RAST Subject
	Height	Weight	BMI

Laps	Subject (Kg)
	Time  (sec)	Power (W)

RAST Analysis

Power (W) = weight (kg) x distance/time Fatigue Index (FI) = (max power – min power) / total time for 6 sprints Max power = highest power value Min power = lowest power value Average power = (Sum of all 6 values) / 6 Fatigue Index = (max power – min power) / total time for 6 sprints.

Anaerobic Test - Vertical Jump

This procedure describes the method used for directly measuring the vertical jump height jumped. This test is simple and quick to perform. 

Equipment - Measuring Tape, chalk for marking wall.

Before doing the vertical jump tests, warm up using the following routine:

1.  Walk in place at moderate pace for 2 minutes, lifting knees to the waist or higher.
2. Statically stretch the calves, quadriceps, groin and hamstrings for 1 minute.
3. Practice the stepping pattern; step up and down at a moderate pace (15 to 20 pace) for 2 minutes.
4. Actively recover by either walking or stretching for 2 minutes.

Procedure

1. Fasten and stick the measuring tape to wall.
2. Standing facing the measuring tape with your toes touching the wall and reach up: A partner reads the tape and records the standing height to the nearest 0.5 cm in Data Table 1.0.
3. Turn your side to the wall; without taking a step, jump as high as possible, and taping the measuring tape with your side hand: your partner stands on a bench to read the jumping height at eye level and records in Data Table 1.0 to the nearest 0.5 cm.
4. Rest for 30 seconds.
5. Repeat steps 2 and 3 two more times.
6. Calculate vertical jump by subtracting the standing height from jumping height and use the highest value for classification analysis.

For more information, the table below provides a ranking scale for adult athletes and give a general idea of what is a good score.

Anaerobic Test - Anaerobic Stepping

Equipment - Heart rate monitor, Stop watch and step bench.

Before doing the vertical jump tests, warm up using the following routine:

1. Walk in place at moderate pace for 2 minutes, lifting knees to the waist or higher.
2. Statically stretch the calves, quadriceps, groin and hamstrings for 1 minute.
3. Practice the stepping pattern; step up and down at a moderate pace (15 to 20 pace) for 2 minutes.
4. Actively recover by either walking or stretching for 2 minutes.

Procedure

1. Measure the bench height, in centimetres, and your weight with shoes and record in Data Table 2.0.
2. Stand perpendicular to the bench. Place your test leg (choose left or right) on the bench surface and the other foot flat on the floor. Keep your back straight and your arms at the side.
3. Complete as many repetitions as possible in 1 minute, raising your body to the top of the step with the test leg while the other leg dangles.
4. Your partner counts each complete up-down step as up-1, up-2, up-3, etc., the number designating the down portion of the step.
5. Record the number of step completed in 15, 30, 60 seconds in Data Table 2.0.

Data Table 4.0
Subject	Weight (Kg)	Bench Height (m)	Number of Steps			Peak Anaerobic Power (W)		M-AnP (W)
			0-15s	15-30s	30-60s	0-15s	15-30s	30-60s

Using data from Data Table 4.0 calculate peak anaerobic power (AnP-peak) and mean anaerobic power using the following formula. 

Aerobic Test - Rockport Fitness Walking Test

Objective

The objective of this Rockport Fitness Walking Test (Kilne 1987) is to monitor the development of the athlete's VO2max.

Required Resources

• 400 metre track
• Stopwatch
• Weighing scales
• Assistant

How to conduct the test

This test requires the athlete to walk one mile (1609 metres) or 4.0225 laps as fast as possible.

• The assistant weighs and records the athlete’s weight
• The athlete warms up for 10 minutes
• The assistant gives the command “GO”, starts the stopwatch and the athlete commences the test  
• The assistant records the time taken for the athlete to complete the test and the athlete’s heart rate immediately on finishing

Assessment

The formula (Kilne 1987) used to calculate VO2max is:

• 132.853 - (0.0769 × Weight) - (0.3877 × Age) + (6.315 × Gender) - (3.2649 × Time) - (0.1565 × Heart rate)

Where:

• Weight is in pounds (lbs)
• Gender Male = 1 and Female = 0
• Time is expressed in minutes and 100ths of minutes
• Heart rate is in beats/minute
• Age is in years

Analysis

Analysis of the test result is by comparing it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's aerobic capacity (VO2max).

Target Group

This test is suitable for sedentary individuals but not for individuals where the test would be contraindicated.

Reliability

Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test.

Validity

Test validity refers to the degree to which the test actually measures what it claims to measure and the extent to which inferences, conclusions, and decisions made on the basis of test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development and the norms given to indicate the level of the athletes.

Advantages

• Minimal equipment required
• Simple to set up and conduct
• Time saving where more than one athlete can conduct the test at the same time

Flexibility - Trunk Rotation

Trunk Rotation

Procedure

1. Place a long ruler or measuring tape on the wall or any flat surface at shoulder level.
2. Stand up straight. 
3. Scales on the wall are used to determine rotational ability.
4. Measure the length of both hands in centimeters (cm) and record.
5. Rotate the trunk and try to reach the maximum distance with the tip of the longest finger. (Trunk rotate to the right, right hand reach to the left of the scales).
6. Record 3 trials and calculate the mean (subtract with the original length of the arms).

Flexibility - Trunk Extension

Trunk Extension

Procedure

1. Warm up generally (includes every part of the body).
2. Warm up specifically by stretching the trunk area.
3. Place a long ruler in front of you (vertically).
4. Begin by lying face down on the floor with the legs straight, toes pointing out and the arms by the side. Use the gym mat if available.
5. In the count of 3, slowly raise your chest and shoulders as high as you can, keeping your toes in contact with the floor at all times.
6. Hold the position and read out the reading at your eyes' level.
7. Repeat the procedure for hands behind your head and hands stretched out forward.

CAUTION! Do not force extension to avoid hyperextension. This will hurt your back.

Flexibility - Floor Touch

Floor Touch

Procedure

1. Slow flexion forward to touch the ground with legs straight.

2. Palms touching the floor if possible.

3. Hold for 3 seconds.

4. Do not jerk as you flex forward to touch the ground as this will hurt your back.

Do not be worried if you could not reach the ground. Try a few times and you will see the progress.

Aerobic Test - Bleep Test

Objective

The objective of the test is to monitor the development of the athlete's maximum oxygen uptake (vo2 max). This test is very suitable for games players as it is specific to the nature of the sport but, due to the short sharp turns, it is perhaps not suitable for rowers, runners or cyclists.

Required Resources

• Flat non-slip surface
• 30 metre tape measure
• Marking cones
• The Multi-Stage Fitness Test audio tape or CD**
• Tape recorder or CD Player
• Recording sheets
• Assistant

How to conduct the test

This test requires the athlete to run 20m in time with a beep from a CD recording. The athlete must place one foot on or beyond the 20m marker at the end of each shuttle.

• The athlete warms up for 10 minutes
• The assistant measure out a 20 metre section and marks each end with marker cones
• The assistant starts the CD and the athlete commences the test
• If the athlete arrives at the end of a shuttle before the beep, the athlete must wait for the beep and then resume running
• If the athlete fails to reach the end of the shuttle before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn
• The assistant records  the level and number of shuttles completed at that level by the athlete when they are withdrawn

Normative data for MSFT/Bleep Test

Male

Age	Excellent	Above Average	Average	Below Average	Poor
14 - 16	L12 S7	L11 S2	L8 S9	L7 S1	< L6 S6
17 - 20	L12 S12	L11 S6	L9 S2	L7 S6	< L7 S3
21 - 30	L12 S12	L11 S7	L9 S3	L7 S8	< L7 S5
31 - 40	L11 S7	L10 S4	L6 S10	L6 S7	< L6 S4
41 - 50	L10 S4	L9 S4	L6 S9	L5 S9	< L5 S2

Female

Age	Excellent	Above Average	Average	Below Average	Poor
14 - 16	L10 S9	L9 S1	L6 S7	L5 S1	< L4 S7
17 - 20	L10 S11	L9 S3	L6 S8	L5 S2	< L4 S9
21 - 30	L10 S8	L9 S2	L6 S6	L5 S1	< L4 S9
31 - 40	L10 S4	L8 S7	L6 S3	L4 S6	< L4 S5
41 - 50	L9 S9	L7 S2	L5 S7	L4 S2	< L4 S1

*Notes The test is made up of 23 levels where each level lasts approximately one minute. Each level comprises of a series of 20m shuttle runs where the starting speed is 8.5km/hr and increases by 0.5km/hr at each level. On the tape/CD a single beep indicates the end of a shuttle and 3 beeps indicates the start of the next level.

Time

Knowing that the starting speed is 8.5km/hr and increases by 0.5km/hr at each level then the time for each 20 metre section, at each level, can be estimated from the following equation:

• 20m Time = 72 ÷ ( ( ( Level - 1 ) × 0.5 ) + 8.5 )

e.g. the time for 20m at level 11 is 5.33 seconds.

Shuttles

Knowing that the starting speed is 8.5km/hr and increases by 0.5km/hr at each level and the duration of each level is approximately one minute then the number of shuttles at each level, can be estimated from the following equation:

• Shuttles = ( ( ( Level - 1 ) × 0.5 ) + 8.5 ) × 0.838

The result is rounded up to the nearest whole number e.g. the number of shuttles at level 17 is 13.82 which is rounded up to 14 shuttles.

Analysis

It is expected that with proper and appropriate training will result an improvement in athlete's VO2 max, aerobic and anaerobic threshold. We analyse the result by comparing them with the athlete's progression of each test. 

Target Group

This test is suitable for endurance athletes and players of endurance sports (e.g. football, rugby) but not for individuals where the test would be contraindicated.

Reliability

Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test.

Validity

Test validity refers to the degree to which the test actually measures what it claims to measure and the extent to which inferences, conclusions, and decisions made on the basis of test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development and the norms given to indicate the level of the athletes.

Advantages

• Simple to set up and conduct
• More than one athlete can conduct the test at the same time
• Can be conducted indoors or outdoors