personal training
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semi – personal training
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performance analysis
LABORATORY-BASED TESTING
VO2 MAX TEST
What does it involve?
Performing incremental exercise, usually on a treadmill or stationary bike.
Oxygen consumption is measured at regular intervals until you reach voluntary exhaustion.
Why is it important for me to have this test?
It gives an indication of the maximum capacity of your body to transport and use oxygen whilst performing exercise.
The test is the primary indicator of an athlete’s cardiovascular endurance.
Is this relevant for me?
For athletes who are involved in endurance-based sports (e.g. distance running, cycling, triathlon etc.).
Results can be used to help design an individualised training programme.
If undertaken regularly, can also help to monitor the effectiveness of such programmes.
LACTATE THRESHOLD
What does it involve?
Finger prick blood samples are taken during incremental exercise to determine the amount of lactate (lactic acid) present in the blood.
Why is it important for me to have this test?
Accumulation of lactate in the blood infers a poor use of valuable muscle glycogen and is associated with premature fatigue and reduced performance.
It is important to know the intensity at which the lactate threshold occurs so that training can be structured to raise the threshold and hence improve performance.
Is this relevant for me?
It is a key determinant of performance in endurance sports and team sports that require cardiovascular fitness.
Results can be used to help design an individualised training programme.
If undertaken regularly, can also help to monitor the effectiveness of such programmes.
WINGATE TEST
What does it involve?
A 30-second maximal sprint on a stationary bike.
Why is it important for me to have this test?
Reflects the effectiveness and capacity of the anaerobic energy systems.
Allows the determination of how much power can be produced (anaerobic power) and how long it can be sustained (anaerobic capacity).
Is this relevant for me?
Ideal for athletes competing in sports that involve sprinting, jumping or maximal efforts.
ISOKINETIC DYNAMOMETRY
What does it involve?
Requires the performance of muscular contractions using an isokinetic dynamometer.
Why is it important for me to have this test?
Isokinetic dynamometry allows muscle strength, speed and power to be quantified.
Muscle imbalances can also be detected to help minimise the risk of injury.
Is this relevant for me?
May be useful for any athletes returning from injury, undergoing rehabilitation.
Also useful to monitor improvements in strength due to training.
BODY COMPOSITION (SKINFOLDS)
What does it involve?
Measurement of the distribution of lean and fat mass within the body.
Assessed by measuring skinfold thickness.
Why is it important for me to have this test?
Ideal for those wishing to monitor body composition for athletic performance of general health.
Excess body fat can hinder performance in some sports due to additional weight that the muscles have to support/propel.
Is this relevant for me?
Any athlete may benefit from regular assessments of body composition.
Most relevant for athletes involved in sports where the goal is to maximise speed or power (e.g. cycling, running) or in weight category sports (e.g. boxing, martial arts).
FIELD-BASED TESTING
MULTI-STAGE FITNESS TEST
What does it involve?
Progressive shuttle runs are performed to estimate an individual’s level of aerobic fitness.
Why is it important for me to have this test?
The MSFT will provide an estimated level of aerobic fitness that can be used to assess training effectiveness, suitability for competition or general aerobic fitness.
Ideal for the assessment of individuals involved in team sports (e.g. football, hockey, rugby, etc.), particularly as multiple athletes can be assessed at the same time.
Is this relevant for me?
As with the VO2max test, any athlete competing in prolonged duration events will benefit from regular aerobic fitness testing.
The test can be adapted to perform intermittent ‘Yo-Yo’ tests that may be more relevant to certain team sports.
LIGHT GATE SPRINT TEST
Sprinting maximally over a set distance (typically between 20m and 200m).
Infra-red light gates are used to record the time between gates accurately.
Why is it important for me to have this test?
The results from this test may be used to assess sprint ability either for comparison or to track changes.
It may also be useful to assess performance post-injury.
Is this relevant for me?
This test is ideal for any athlete that has a sprint-based component to their sport.
VERTICAL JUMP
What does it involve?
The individual is required to leap as high as possible using arms and legs to assist propulsion.
Why is it important for me to have this test?
Can be used to assess the jump height an individual can achieve, which may be important in certain team sports (e.g. football, basketball, netball, etc.).
From this data the power an individual produces can also be assessed and tracked over time to inform a training programme.
Is this relevant for me?
Will be of benefit to any individuals involved in team sports where vertical jump height is important.
FLEXIBILITY - 'SIT AND REACH'
What does it involve?
Whilst in a seated position the individual is required to reach as far forward as possible.
Why is it important for me to have this test?
Provides an effective measure of hamstring flexibility.
Poor flexibility could suggest an increased risk of injury.
Can be used to inform a training programme to improve flexibility.
Is this relevant for me?
May be of benefit to any athlete who has experienced injuries possibly as a result of poor flexibility.
