Wednesday, January 12, 2011

VO2 MAX FROM 1 MILE JOG

VO2max from a One Mile Jog

Using statistical techniques, Brigham Young University (USA) scientists
used the heart rates, body weights, and one mile jog times from 54
students to create a fairly simple mathematical equation for VO2max.
They then checked the predictive power of the equation by using it to
forecast the VO2max of another 52 runners involved in the study. When
these predicted VO2max were compared with the runners’VO2max
determined in the exercise physiology laboratory, the equation was
determined to be remarkably accurate.

Required resources
To undertake this test you will require:
400 metre track or treadmill
Stop watch
Heart rate monitor.

How to conduct the test

Warm up by jogging for a couple of minutes
Jog one mile at an easy, steady pace, making sure that you take longer (yes
longer) than eight minutes (males), or more than nine minutes (females)
Record how long it actually takes you to jog one mile
Record your heart rate immediately on completing the mile.
Analysis

The algorithms to calculate your VO2max are:

4 Male Athletes VO2max = 108.844 – 0.1636W – 1.438T – 0.1928H
4 Female Athletes VO2max = 100.5 – 0.1636W – 1.438T – 0.1928H
Where W = Weight in kg, T = Time for the one mile run and H = Heart Rate
at the end of the run. I can help you figure it out with this formula

For more information please contact me by email or send me a comment
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Tuesday, January 11, 2011

GUIDELINES FOR PUSHUPS

PUSH UP GUIDELINES

How much weight are you pressing?

When you perform the full push up you are lifting approximately 75% of your body weight and in the modified push up up position, you are lifting approximately 60% of your body weight.

Normative data for the Push Up Tests

Full body press up
Age Excellent Good Average Fair Poor
20 - 29 >54 45 - 54 35 - 44 20 - 34 <20
30 - 39 >44 35 - 44 25 - 34 15 - 24 <15
40 -49 >39 30 - 39 20 - 29 12 - 19 <12
50 - 59 >34 25 - 34 15 - 24 8 - 14 <8
60+ >29 20 - 29 10 - 19 5 - 9 <5
Modified Push Ups
Age Excellent Good Average Fair Poor
20 - 29 >48 34 - 38 17 - 33 6 - 16 <6
30 - 39 >39 25 - 39 12 - 24 4 - 11 <4
40 -49 >34 20 - 34 8 - 19 3 - 7 <3
50 - 59 >29 15 - 29 6 - 14 2 - 5 <2
60+ >19 5 - 19 3 - 4 1- 2 <1
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IDEAL BODY WEIGHT GUIDELINES

guidelines for ideal body weight

These are the guidelines for your Ideal Weight:


The most accurate assessment of your ideal weight takes into account the composition of your body - how much of your weight is lean body mass (muscle and bone) and how much is body fat. For optimum health, body fat should be no more than 20% of total body weight for men and 30% for women.

Ideal Weight Table

The following table is a guide to a healthy weight range for each height and gender. The table does not take into consideration your age or your frame size. A person with a petite physique (small frame) should aim for an ideal weight at the lower end of the range and a person of the same height but with a large frame could quite satisfactorily weigh in at the top of the range.
Height Men Women
Feet &
Inches		 Metres lb Kg lb Kg
4' 7" 1.397 86 - 107 39 - 49 80 - 102 36 - 46
4' 7½" 1.410 88 - 109 40 - 49 82 - 104 37 - 47
4' 8" 1.422 90 - 111 41 - 50 83 - 106 38 - 48
4' 8½" 1.435 91 - 113 41 - 51 85 - 108 39 - 49
4' 9" 1.448 93 - 115 42 - 52 86 - 110 39 - 50
4' 9½" 1.461 95 - 117 43 - 53 88 - 112 40 - 51
4' 10" 1.473 96 - 119 44 - 54 89 - 114 41 - 52
4' 10½" 1.486 98 - 121 44 - 55 91 - 116 41 - 53
4' 11" 1.499 100 - 123 45 - 56 93 - 118 42 - 53
4' 11½" 1.511 101 - 125 46 - 57 94 - 120 43 - 54
5' 1.524 103 - 128 47 - 58 96 - 122 43 - 55
5' ½" 1.537 105 - 130 47 - 59 97 - 124 44 - 56
5' 1" 1.549 106 - 132 48 - 60 99 - 126 45 - 57
5' 1½" 1.562 108 - 134 49 - 61 101 - 128 46 - 58
5' 2" 1.575 110 - 136 50 - 62 102 - 130 46 - 59
5' 2½" 1.588 112 - 138 51 - 63 104 - 132 47 - 60
5' 3" 1.600 113 - 141 51 - 64 106 - 134 48 - 61
5' 3½" 1.613 115 - 143 52 - 65 107 - 137 49 - 62
5' 4" 1.626 117 - 145 53 - 66 109 - 139 49 - 63
5' 4½" 1.638 119 - 147 54 - 67 111 - 141 50 - 64
5' 5" 1.651 121 - 150 55 - 68 112 - 143 51 - 65
5' 5½" 1.664 123 - 152 56 - 69 114 - 145 52 - 66
5' 6" 1.676 125 - 154 56 - 70 116 - 147 53 - 67
5' 6½" 1.689 126 - 157 57 - 71 118 - 150 53 - 68
5' 7" 1.702 128 - 159 58 - 72 119 - 152 54 - 69
5' 7½" 1.715 130 - 161 59 - 73 121 - 154 55 - 70
5' 8" 1.727 132 - 164 60 - 74 123 - 157 56 - 71
5' 8½" 1.740 134 - 166 61 - 75 125 - 159 57 - 72
5' 9" 1.753 136 - 169 62 - 76 127 - 161 57 - 73
5' 9½" 1.765 138 - 171 63 - 78 128 -164 58 - 74
5' 10" 1.778 140 - 174 64 - 79 130 -166 59 - 75
5' 10½" 1.791 142 -176 64 - 80 132 - 168 60 - 76
5' 11" 1.803 144 - 179 65 - 81 134 - 171 61 - 77
5' 11½" 1.816 146 - 181 66 - 82 136 - 173 62 - 78
6' 0" 1.829 148 - 184 67 - 83 138 - 176 63 - 80
6' ½" 1.842 150 - 186 68 - 84 140 - 178 63 - 81
6' 1" 1.854 152 - 189 69 - 86 142 - 180 64 - 82
6' 1½" 1.867 154 - 191 70 - 87 144 - 183 65 - 83
6' 2" 1.880 157 - 194 71 - 88 146 - 185 66 - 84
6' 2½" 1.892 159 - 197 72 - 89 148 - 188 67 - 85
6' 3" 1.905 161 - 199 73 - 90 150 - 190 68 - 86
6' 3½" 1.918 163 - 202 74 - 92 152 - 193 69 - 88
6' 4" 1.930 165 - 205 75 - 93 154 - 196 70 - 89


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SITUPS GUIDELINES

SIT UP TEST GUIDELINES

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 abdominal strength.

Target Group

This test is suitable for active individuals but not for those 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.

 

Normative data for the sit ups test


Gender Excellent Above Average Average Below Average Poor
Male >30 26 - 30 20 - 25 17 - 19 <17
Female >25 21 - 25 15 - 20 9 - 14 <9
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BODY FAT GUIDELINES FOR ATHLETES

BODY FAT GUIDELINES FOR ATHLETES

Typical Scores

The average man has 15 to 17% body fat, while the average woman is between 18 and 22%. Typical values for elite athletes are 6% to 12% for men and 12% to 20% for women. [Wilmore and Costill (1994) Physiology of sport and exercise]
The following table details the percentage body fat for male and female athletes for a variety of sports.
Sport Male Female
Baseball 12-16% 12-19%
Basketball 6-12% 20-28%
Canoeing 6-12% 10-16%
Cycling 5-14% 15-20%
Field Hockey 8-14% 12-18%
Gymnastics 5-13% 10-16%
Rowing 6-14% 12-19%
Swimming 9-13% 14-24%
Tennis 12-15% 16-24%
Track - Jumpers 7-11% 10-18%
Track - Runners 8-10% 12-19%
Track - Throwers 14-20% 20-27%
Triathlon 5-11% 10-15%
Volleyball 11-14% 16-24%


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ACSM RECOMMENDATIONS FOR RESISTANCE EXERCISE

Recommendations for Resistance Training Exercise (ACSM 1995)

(summarized with ExRx's notes in parenthesis)
  • Perform a minimum of 8 to 10 exercises that train the major muscle groups
    • Workouts should not be too long.
      • Programs longer than one hour are associated with higher dropout rates.
    • (See ExRx's suggested workout templates)
    • (Choose more compound, or multi-joint exercises which involve more muscles with fewer exercises)
  • Perform one set of 8 to 12 repetitions to the point of volitional fatigue
  • Perform exercises at least 2 days per week
    • More frequent training may elicit slightly greater strength gains but additional improvement is relatively small.
      • (Progress is made during the recuperation between workouts)
    • (See optional split programs)
  • Adhere as closely to the specific exercise techniques
  • Perform exercises through a full range of motion
    • Elderly trainees should perform the exercises in the maximum range of motion that does not elicit pain or discomfort
    • (See benefits, over generalizations, and notes on full range of motion)
  • Perform exercises in a controlled manner
  • Maintain a normal breathing pattern
  • If possible, exercise with a training partner
    • Partners can provide feedback, assistance, and motivation.

Position Stand on Progression Models in Resistance Training for Healthy Adults (ACSM 2002)

  • Both concentric and eccentric muscle actions
  • Both single and multiple joint exercises
  • Exercise sequence
    • large before small muscle group exercises
    • multiple-joint exercises before single-joint exercises
    • higher intensity before lower intensity exercises
  • When training at a specific RM load
    • 2-10% increase in load
      • one to two repetitions over the desired number
  • Training frequency
    • 2-3 days per week for novice and intermediate training
    • 4-5 days per week for advanced training.
  • Novice training
    • 8-12 repetition maximum (RM)
  • Intermediate to advanced training
    • 1-12 RM in periodized fashion
      • eventual emphasis on heavy loading (1-6 RM)
        • at least 3-min rest periods between sets
        • moderate contraction velocity
          • 1-2 s concentric, 1-2 s eccentric
    • Hypertrophy training
      • 1-12 RM in periodized fashion
        • emphasis on the 6-12 RM zone
      • 1- to 2-min rest periods between sets
      • moderate contraction velocity
      • higher volume, multiple-set programs
    • Power training
      • two general loading strategies
        • strength training
        • use of light loads
          • 30-60% of 1 RM
          • fast contraction velocity
          • 2-3 min of rest between sets for multiple sets per exercise
          • emphasize multiple-joint exercises
            • especially those involving the total body
    • Local muscular endurance training
      • light to moderate loads
      • 40-60% of 1 RM
      • high repetitions (> 15)
      • short rest periods (< 90 s)
  • Recommendations should be viewed in context of individual´s target goals, physical capacity, and training status
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Thursday, January 6, 2011

12 MINUTE RUN TEST

How to conduct the test

This test requires the athlete to run as far as possible in 12 minutes.
  • The athlete warms up for 10 minutes
  • The assistant gives the command “GO”, starts the stopwatch and the athlete commences the test
  • The assistant keeps the athlete informed of the remaining time at the end of each lap (400m)
  • The assistant blows the whistle when the 12 minutes has elapsed and records the distance the athlete covered to the nearest 10 metres






Normative data for the 12 minute test AKA Cooper Test

Male Athletes

Age Excellent Above Average Average Below Average Poor
13-14 >2700m 2400-2700m 2200-2399m 2100-2199m <2100m
15-16 >2800m 2500-2800m 2300-2499m 2200-2299m <2200m
17-19 >3000m 2700-3000m 2500-2699m 2300-2499m <2300m
20-29 >2800m 2400-2800m 2200-2399m 1600-2199m <1600m
30-39 >2700m 2300-2700m 1900-2299m 1500-1999m <1500m
40-49 >2500m 2100-2500m 1700-2099m 1400-1699m <1400m
>50 >2400m 2000-2400m 1600-1999m 1300-1599m <1300m

Female Athletes

Age Excellent Above Average Average Below Average Poor
13-14 >2000m 1900-2000m 1600-1899m 1500-1599m <1500m
15-16 >2100m 2000-2100m 1700-1999m 1600-1699m <1600m
17-20 >2300m 2100-2300m 1800-2099m 1700-1799m <1700m
20-29 >2700m 2200-2700m 1800-2199m 1500-1799m <1500m
30-39 >2500m 2000-2500m 1700-1999m 1400-1699m <1400m
40-49 >2300m 1900-2300m 1500-1899m 1200-1499m <1200m
>50 >2200m 1700-2200m 1400-1699m 1100-1399m <1100m
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