Matrix Fitness will ensure that each subject is primed physically to perform up to their potential, we will follow set nutritional and physical guidelines. If all participants follow the same procedures and are in the same physical state, then comparisons are more valid, and if the same procedures are followed for each testing session, then the results will be more reliable.
The order in which the fitness tests are performed can affect performance in subsequent tests. Here are some guidelines which we use when deciding on what order to conduct the test. These are guidelines that are used to determine the best order in your situation. The other factors we consider are logistics of getting from one test location to another, group sizes, number of assessor, and time constraints. Whatever order we use is recorded and made consistent for future testing sessions.
- Health Checks: Blood pressure and resting heart rate should always be tested first while the person is fully rested
- Anthropometry: There should be no physical activity prior to the measurements of body composition. This test should always take place
- first, and directly after any health checks. Flexibility: Depending on whether the test protocol requires a warm up or not, the flexibility tests should be scheduled early in the session prior to any activity, or after a thorough warm up or after the speed tests.
- Muscle Strength: Muscle strength (1-10RM) tests should always be completed prior to muscle endurance tests, but after the speed and power tests.
- Muscular Endurance: A minimum break of five minutes is recommended between muscle strength and muscle endurance tests. If there are several muscular strength and endurance tests in one session, you must allow plenty of time for recovery between tests.
- Aerobic Fitness: Many of the submaximal aerobic tests are based on a heart rate response may be affected by previous tests and by the mental state of the athlete, and should be scheduled accordingly. Fatiguing maximal exercise tests, such as a VO2max or beep test and repeat sprint tests, should always be scheduled at the end of a session. If the protocol includes both a repeat sprint test and a maximal aerobic test, it is usually wise to have these in separate sessions.
Testing are performed at particular times that correspond to the aims of the tests. For example, you may wish to test at the beginning of certain phases of training, and then at regular intervals to monitor progress. For school groups it may be appropriate to schedule testing at the beginning and ends of school semesters.
Safety checks are done prior to any testing session, such as checking for the proper working of equipment, and adequate supply of safety equipment such as mats, water bottles and first aid kits. During the sessions, we give adequate warm-up when necessary. For maximal endurance testing on elderly and special populations (after medical clearance has been given). Any person older than 35 years of age, particularly anyone overweight or with a history of high blood pressure and heart disease, we advise to consult a physician before undertaking any vigorous testing. Fitness testing should not be avoided, as for this population it can be useful as a screening device and to help devise a program to suit special needs. For all participants that are not accustomed to exercise, it would be wise to conduct a PARQ - Physical Readiness Questionnaire.
Our well-designed scoring sheets makes recording scores more efficient and avoids errors. They include space for all relevant information. In addition to the test results, the following would also be recorded with every testing session:
- date and time of testing.
- personal details (name, age, contact details).
- current state of the athlete (fitness level, any injuries, health status,fatigue level, sleep).
- activity details (sport involved in, event).
- basic physiological data (weight, resting heart rate).
- current training phase (e.g. speed, speed endurance, strength, technique).
- current training load (the number of miles run, the number of sets and repetitions, the number of attempts).
- current training intensity (kilograms, percentage of maximum, percentage of VO2).
- environmental and surface conditions (wet, slippery, wind, temperature, humidity, indoors?).
- name of assessors
All test assistants are adequately trained prior to testing, to ensure correct administration of the tests, and reduce error between testers.
Good organization will ensure the testing session runs smoothly. If testing a large group, we may want to set up testing stations with a different tester at each station, or with one tester following the same group around the stations