Dr Shaheen khanum MPT (sports)

Noida International university

Energy systems Physical activity provides the greatest stimulus to

energy metabolism.

During intense activity like sprinting and cycling ,body’s energy expenditure is 40-50 times than what it is at rest.

And during less intense activity like marathon running ,it is 20-25 times of resting level.

There are three types of energy system.

Immediate energy system

Short term energy system

Long term energy system

Immediate energy system

Performances of short duration and high intensity requires an immediate and rapid energy system.

Eg 100 m sprint, 25 m swim, smashing a tennis ball or thrusting a heavy weight upward.

This rapid and instant energy is provided by 2 phosphagens: Adenosine triphosphate(ATP)and phosphocreatinine (PCr)

In an average person with 30 kg skeletal muscles ,if 20 kgs is activated with activity then these phosphagescan power

Brisk walk for 1 minute

Slow run for 20-30 secs

All out sprint for 6-8 secs

Short term energy system

During intense exercise, intramuscular stored glycogen provides the energy source to phosphorylate ADP during anaerobic glycogenolysis, forming lactate.

Anaerobic ENERGY for ATP synthesis from glycolysiscan be viewed as reserve fuel activated when whenoxygen demand exceeds oxygen utilisation

Glucosepyruvate( 2ATP + 4H)

No oxygen

Pyruvate + 2H lactate

This is a faster means of providing energy but utiliseonly 5% of the glucose to give ATP

It is crucial in 100 metres swim, multiple sprinting like in hockey ,football game or 400 metres run.

Long term energy system Aerobic metabolic reactions provide for the greatest

portion of energy transfer, particularly when exercise duration exceeds more than 2-3 minutes.

In the presence of oxygen ,the pyruvate undergoes KREB cycle and produces 32 ATPs..

This is a slow process though.

Test batteries for

Anaerobic system

Aerobic system

Power tests

Balance tests

Agility tests

ANAEROBIC TESTS IN SPORTS

Cunningham and faulkner

30 yard shuttle test

60 yards shuttle

Cunningham and faulkner

Equipment required:treadmill capable of increasinf 20% gradient,stop watch

Procedure:A warm up on the treadmill for a few minutes at about 10 km/hr at

0% inclination is poerformed to familiarize.After a break and few stretches, treadmill is set at 8miles /hour(12.9

km/hr) speed and inclination of 20 %Timer starts when the athlete starts running unsupported and

finishes when he grabs the hand rails. Test continues until exhaustion ie when athlete cannot maintain the speed required.

SCORING:Time before exhaustion is recorded nearest to .5 seconds.Blood lactate values after the test can also determinre the anaerobic

capacity.

300 yards shuttle test Equipment needed:

stopwatch,measuring tape, marker , cones and flat grass surface

Procedure:

Marker cones and lines are placed 25yards aparts.

Starts with a foot on line. As timer begins,player runs and touches other side with foot and returns to start. This is repeated six times without stopping.(300 yards)after five minute rest, the test is repeated.

SCORING:

Record the average of the two trials.

( it should be less than 60 seconds)

* 1 meter= 1.1 yard

60 yard shuttle

Equipment needed:stopwatch,measuring tape, marker , cones and flat grass

surfaceProcedure:Marker cones and lines are placed 5yards apart at three

places.Starts with a foot on line. As timer begins,player runs 5 yards and back to the start

and then runs 10 yards and back to the start and then to runs 15 yards and back to the start .(60 yards)

SCORING:Time recorded to nearest to seconds. Best of 3 trials is the

score.

Aerobic field tests Multistage fitness test/beep test

3 minute step test

1 mile walk test

Multistage fitness test/beep test

Procedure Running continuously between two lines which are 20 metres apart. This is done keeping in time with recorded beep Test starts as instructed by the tape or CD. Initial speed is slow and increases gradually by beeps coming sooner. If one reaches before time,one has to wait for the beep. If one does not reach on time, he will have to catch up with the pace

within two more beeps. Test is stopped if player does not reach within 2 metres of the line for

two consecutive ends. Score is no. of shuttles reaches before test stops.

Score

The 3-Minute Step Test The 3-Minute Step Test measures aerobic

(cardiovascular) fitness level based on how quickly our heart rate returns to normal after exercise.

Equipment needed: Stopwatch ; a 12-inch bench, box, or step; a metronome

PROCEDURE: Stand facing the step. When ready to begin, start stopwatch

and march up and down on the step to the metronome beat for 3 consecutive minute.

When 3 minutes are up, stop immediately, sit down on the step, and count the pulse (use your wrist or neck) for one full minute.

Scoring

1 mile walk test equipment required: stopwatch, marked 1 mile track

or path on level ground with firm and smooth surface.

procedure: The aim of this test is to complete a 1 mile course in the shortest possible time, while maintaining a constant walking pace the entire distance.

The total time to complete the course is recorded for each participant, in minutes and seconds.

Scoring

Power test Vertical jump test

Overhead medicine ball throw

Seated medicine ball throw

Vertical Jump Test (Sargent Jump, Vertical Leap)

. purpose: to measure the leg muscle power. equipment required:measuring tape or marked wall,

chalk for marking. procedure : the athlete stands side on to a wall and

reaches up with the hand closest to the wall. Keeping the feet flat on the ground, the point of the fingertips is marked or recorded. This is called the standing reach height. The athlete then stands away from the wall, and leaps vertically as high as possible using both arms and legs to assist in projecting the body upwards. The difference in distance between the standing reach height and the jump height is the score. The best of three attempts is recorded.

Overhead medicine ball throw aim: This test measures upper body strength and explosive power. equipment required: 2-5 kg medicine ball depending on the age

group being tested, tape measure procedure: The subject stands at a line with the feet side by side and

slightly apart, and facing the direction to which the ball is to be thrown. The ball is held with the hands on the side and slightly behind the center. The throwing action is similar to that used for a soccer/football sideline throw-in. The ball is brought back behind the head, then thrown vigorously forward as far as possible. The subject is permitted to step forward over the line after the ball is released, and is in fact encouraged to do so in maximizing the distance of the throw. Three attempts are allowed.

scoring: The distance from the starting position to where the ball lands is recorded. The measurement is recorded to the nearest 0.5 foot or 10 cm. The best result of three throws is used

Seated medicine ball throw aim: This test measures upper body (arm) strength and explosive

power. By keeping the back in contact with the wall the strength of the arms only are tested.

equipment required: 4 kg (~ 8 lb) ,medicine ball, wall, tape measure procedure: The athlete sits on the floor with his legs fully extended,

feet 24 inches (~60 cm) apart and the back against a wall. The ball is held with the hands on the side and slightly behind the center and back against the center of the chest. The forearms are positioned parallel to the ground. The athlete throws the medicine ball vigorously as far straight forward as he can while maintaining the back against the wall. The distance thrown is recorded.

scoring: The distance from the wall to where the ball lands is recorded. The measurement is recorded to the nearest centimeter (other protocols have used the nearest 0.5 foot or 10 cm). The best result of three throws is used.

Balance Tests Stork Balance Stand Test

Balance Beam Test

Y balance Test

Stork Balance Stand Test The stork balance test requires the person to stand on one leg purpose: To assess the ability to balance on the ball of the foot. equipment required: flat, non-slip surface,stopwatch, paper and pencil. procedure: Remove the shoes and place the hands on the hips, then position

the non-supporting foot against the inside knee of the supporting leg The subject is given one minute to practice the balance. The subject raises the

heel to balance on the ball of the foot. The stopwatch is started as the heel is raised from the floor. The stopwatch is stopped if any of the follow occur:

the hand(s) come off the hips the supporting foot swivels or moves (hops) in any direction the non-supporting foot loses contact with the knee. the heel of the supporting foot touches the floor. Scoring: The total time in seconds is recorded. The score is the best of three

attempts. The adjacent table lists general ratings for this test.

Balance Beam Test

Balance Beam Test purpose: To assess active balance, through the ability to

maintain balance while walking along an elevated beam. equipment required: gymnastics balance beam, stopwatch procedure: The aim of this test is to walk the entire length of a

standard balance beam steadily, without falling off, and within a six second time span. The participant will start at one end, step up onto the beam, walk the length to the other end. The test is repeated three times.

Scoring: Participants are to be given three trials to complete the beam walk. The table below lists scores based on subjective observations of the beam walker. For more accuracy, use a team of three or more judges to observe a given individual perform. The score for each trial is the average of all the judge's scores. The overall score for the individual is the average of the three trial scores

Scoring 5 Walks the balance beam flawlessly. Does not need to check

balance, does not pause. Completes the walk within six seconds 4 Walks the beam, but is somewhat unsteady. Completes the

walk within six seconds. 3 Walks the beam, but is somewhat unsteady. May pause one or

more times. Takes more than six seconds to complete the walk. 2 Walks the beam, but is very unsteady, almost falling off, may

pause one or more times, and/or takes more than six seconds. 1 Falls off the beam before completing the walk.0Falls off the

beam immediately. Reliability: Three judges are used to improve reliability of

assessors (Inter-rater reliability), and three trials per individual are allowed to improve reliability over time (Test-retest reliability).

Y balance test The Y-Balance Test is a dynamic test performed in a single-leg stance

that requires strength, flexibility, core control and proprioception. It has been used to assess physical performance, demonstrate functional symmetry and identify athletes at greater risk for lower extremity injury. The protocol described here is for the Lower Quarter version of the Y Balance test. There is also an Upper Quarter Y Balance Test which tests upper body balance and stability.

purpose: To assess active balance and core control equipment required: Y-Balance Test Kit, tape measure. protocol: Prior to testing, the limb length is measured (right side)

which is needed for the results calculations. The goal of this test is to maintain single-leg balance on one leg while reaching as far as possible with the contralateral leg in three different directions. The three movement directions are anterior, posteromedial and posterolateral, performed on each leg. Therefore there are six tests to be performed, in the following order:

Right Anterior Reach

Left Anterior Reach

Right Posteromedial Reach

Left Posteromedial Reach

Right Posterolateral Reach

Left Posterolateral Reach

procedure: The starting position is standing on one leg at the stance plate with the toes of the foot at the red line, and the other leg touching down lightly just behind the plate. The non-stance foot is reached out in the desired direction, pushing the reach indicator as far as they can while maintaining balance. The free foot must be returned to the starting position under control. The subject may not touch down the free leg during the movement to keep balance, or put their foot on top of the reach indicator to gain support, and cannot kick out the indicator.

Scoring: All measurements are taken from the red line on the stance plate, to the nearest 0.5 cm. The distance can be read from the test device. Each test is repeated three times, and the maximum reach in each direction is recorded. The results are calculated taking limb length into consideration, to determine a "composite reach distance". Asymmetry can also be assessed by comparing the results from each leg.

Agility Agility is an important component of many team

sports, though it is not always tested, and is often difficult to interpret results.

Agility tests are:

Ilinois agility run

Zig zag test

T test

ILINOIS TEST equipment required: flat non-slip

surface,,marking cones,stopwatch, measuring tape.

procedure: The length of the course is 10 meters and the width is 5 meters.

Four cones are used to mark the start, finish and the two turning points.

Another four cones are placed down the center an equal distance apart. Each cone in the center is spaced 3.3 meters apart. Subjects should lie on their front (head to the start line) and hands by their shoulders. On the 'Go' command the stopwatch is started, and the athlete gets up as quickly as possible and runs around the course in the direction indicated, without knocking the cones over, to the finish line, at which the timing is stopped.

results: An excellent score is under 15.2 seconds for a male, less than 17 seconds for a female.

Zig zag Equipment: cones, stopwatch

and non slip surface

Procedure: Requires the athlete to run a course in the shortest possible time. A standard zig zag course is with four cones placed on the corners of a rectangle 10 by 16 feet, with one cone placed in the center. If the cones are labeled 1 to 4 around the rectangle and the center cone is C, the test begins at 1, then to C, 2, 3, C, 4, then back to 1.

T test

purpose: the T-Test is a test of agility for athletes, and includes forward, lateral, and backward running.

equipment required: tape ,stopwatch and cones

procedure: Set out four cones as illustrated in the diagram above (5 yards , 10 yards ). The subject starts at cone A. On the command of the timer, the subject sprints to cone B and touches the base of the cone with their right hand. They then turn left and shuffle sideways to cone C, and also touches its base, this time with their left hand. Then shuffling sideways to the right to cone D and touching the base with the right hand. They then shuffle back to cone B touching with the left hand, and run backwards to cone A. The stopwatch is stopped as they pass cone A.

scoring: The trial will not be counted if the subject cross one foot in front of the other while shuffling, fails to touch the base of the cones, or fails to face forward throughout the test. Take the best time of three successful trials to the nearest 0.1 seconds.