Measurement and

Evaluation
of Human Performance

Fitness consists of two parts

1. Health Related Factors
2. Skill Related Factors
Both are required in all activities but the
importance of each may vary.
Examples: Runner, Tennis

I. Health related fitness: Physiologically based and

determines the individuals ability to meet the physical
demands of an activity.

Components of Health Related Fitness

1. Strength: the ability of a
muscle (group) to exert a
force to overcome a
resistance.

2. Local Muscular Endurance:

a muscle groups ability to
perform sustained work.
(marathon)

3. Cardio-respiratory fitness: stamina the ability

of the body to supply enough energy to sustain
sub-maximal levels of exercise.

Benefits of Cardio. Fitness

*improved fat metabolism
*efficient delivery of oxygen
*faster removal of wastes
*decreased levels of stress

4. Flexibility: the movement available by our joints,

usually controlled by the length of our muscles

Benefits of Flexibility:
*prevents injury
*improves posture
*maintains healthy joints
*increases speed and power of muscle contraction
*improves balance during movement

5. Body Composition: The amt. of fat compared to

lean body mass (muscle, bone, connective tissue).
Healthy Fat %
males= 15-18%
females= 20-25%
Risks of high fat %
*heart disease
*strain on muscle and joints
*excess energy expenditure

II. Skill/Motor Related Fitness: based on the

neuromuscular system and determines how
successful and individual can perform a certain
skill.
1. Speed:
The ability to put body parts into motion quickly.
The max. rate a person can move over a
specific distance.
*genetically determined by fast twitch muscle
fibers.

2. Power: the ability to exert maximum muscular

power instantly in an explosive movement.
*combination of speed
and strength
Ex. -golf swing
-shot put
-field events

3. Agility: the ability to change direction and

position of the body quickly and effectively.
Factors Influencing
Agility
*speed
*coordination
*flexibility
*balance

4. Balance: the maintenance of the center of mass

over the base of support while static or dynamic.
*coordinated by the
actions of our sensory
functions (eyes, ears
and proprioceptive
organs in our joints).

5. Coordination: the ability to use the body parts

and senses together to produce smooth efficient
movements.
Ex.
*serving a tennis ball
*swimming

6. Reaction time: the interval of time between the

presentation of a stimulus and the initiation of a
muscular response to that stimulus.
*reaction time is overall inherent, but response
time can be improved with practice by:
-detecting cues
-controlling anxiety
-warm up

III. Study Design in Sport and Exercise

A. Reasons for Fitness
Testing:
* Identify strengths and
weaknesses of an athlete
* To evaluate the
effectiveness of a training
program
* To measure fitness levels
following injury or
offseason
* To assist in setting goals

B. Principles of Fitness Testing

1. Specificity: the test
must assess the
individuals fitness for
the activity or sport in
question.
Ex. An endurance
running test would not
be used to assess
improvement in
cycling endurance.

Principles of Fitness Testing

2. Reliability: refers to
the degree to which a
test is consistent and
stable in measuring
what it is intended to
measure.
*test should produce the
same results if
repeated.

Principles of Fitness Testing

3. Validity: refers to the
degree to which the
test actually
measures what it
claims to measure.
Conclusions made on
the basis of test
scores are
appropriate.

Principles of Fitness Testing

4. Accuracy: is
incorporated into test
validity and reliability
and covers the
accuracy to which
measurements can
be recorded.

Factors Which May Affect Fitness Tests

*time of day
*weather conditions
*environment (surface, noise, people)
*different. assessor
*athletes emotion, health, hydration
*time of last meal
*medication

C. Testing Human Performance

1. Laboratory Testing:
a. advantages:
*controlled environment
*sport specific
equipment
*simulate sports
demands

b. disadvantages:
*not always accessible
*limited value assessing
team sports
*not conducted in the
sport environment

2. Field Tests:
a. advantages:
*specific to the sport
*conducted in the
sporting environment
b. disadvantages:
*environment can alter
test results
*much planning in
testing administration

3. Submaximal Tests: the athlete works below

maximum effort and data is extrapolated to
estimate maximum capacity. (ex. Step test)
a. advantages:
*prevents injury over
exertion
b. disadvantages:
*depends on
extrapolation
*small measurement
inaccuracies can
result in large
discrepancies.

4. Maximal Tests: athlete works at maximum

effort or to exhaustion. (ex. Beep test)
a. Advantages
*measurements can be
more accurate
b. Disadvantages
*risk of injury and over
exertion
*difficult to ensure the
athlete is working to
max. effort
*depends on athletes
motivation

D. Types of Fitness Testing

1. Aerobic Capacity:
*multistage fitness test
(Beep. Bleep, legers )
*Coopers 12 min. run
*Harvard Step Test

Types of Fitness Testing

2. Flexibility
*Sit and Reach Test

Types of Fitness Testing

3. Muscle Endurance:
*max. sit-ups
*max. push-ups
*flexed arm hang

Types of Fitness Testing

4. Strength:
*Hand Grip
Dynamometer
*Squats Test

Types of Fitness Testing

5. Body Composition:
*Body mass index (BMI)
*Anthropometry
*Underwater weighing

Types of Fitness Testing

6. Agility:
*Illinois agility test
*505 agility test
*T-drill test

Types of Fitness Testing

7. Speed:
*40 meter sprint

Types of Fitness Testing

8. Balance:
*Standing Stork Test

Types of Fitness Testing

9. Coordination:
*Hand ball toss

Types of Fitness Testing

10. Reaction Time:
*Drop Test
11. Power:
*Vertical jump and
Broad jump

Describe a normal day of practice/ training

for any sport that you are involved in.
Beginning to end

1.Warm-up light cardio (5-10min)

dynamic stretching (~10min)
sport specific

2. Training (FITT principle)

Types
Endurance
Interval
Circuit
Resistance
Flexibility

Factors Involved
progressive overload
specificity
reversibility/detraining
recovery
adaptation
variety
periodization

3. Cool Down

Monitoring
HR training zone
Karvonen HR
Borg Scale

IV. Principles of Training Program Design

Essential Elements of
a Training Program
A. Warm-Up: prepares
the body for exercise
and prevents injury
and muscle
soreness.

Benefits of a Warm-Up:
1. Increased speed of contraction and relaxation
of warmed muscles.
2. Reduces muscle stiffness (dynamic exercise)
3. Increase in muscle temp. reduces blood
viscosity and speeds nerve impulse rate.
4. Increase in oxygen uptake by muscles
5. Increase in enzyme activity to breakdown
glycogen.
6. Increases heart rate to a workable rate for
exercise.

Stages of a Proper Warm-Up

1. Increase the body
temp. to facilitate
blood delivery to
working muscles.
5-10 min. jog

Stages of a Proper Warm-Up

2. Dynamic stretching
exercises for 10
mins.
Ex. Shoulder rolls, neck
rolls, leg swings and
half squats.

Stages of a Proper Warm-Up

3. Sport specific and
skill related drills for
10-15 minutes to work
the neuromuscular
mechanisms.

The FITT Principle:

F= frequency
I= intensity
T= time
T= type

(How often)
(How hard)
(How long)
(What activity)

B. Endurance Training: objective is to develop the

energy production systems to meet the demands of the
event.
Aerobic Endurance: is developed using continuous and
interval training.
1. Continuous Training: steady state involves an individual
maintaining a steady rate for a long period of time. Should
be over 20 min. in the aerobic target zone (70-85% of max.
heart rate).

ranking

sport

rating (/10)

=1

Cycling: Distance

9.63

=1

Track and Field: Distance

9.63

Swimming (all strokes): Distance

9.25

Skiing: Nordic

9.00

Boxing

8.63

Rowing

8.13

Water Polo

7.88

Soccer

7.75

Speed Skating

7.63

10

Basketball

7.38

=11

Ice Hockey

7.25

=11

Tennis

7.25

=13

Canoe/Kayak

6.75

=13

Field Hockey

6.75

=13

Rugby

6.75

=16

Lacrosse

6.63

=16

Wrestling

6.63

18

Figure Skating

6.38

19

Racquetball/Squash

6.13

20

Track and Field: Middle Distance

6.00

Endurance as a
major
component

2. Interval Training: is described as having a structured

period of work followed by a structured period of rest.
*1 or unit of rest for every unit of work.
(Work 4 min./Rest 2 min.)

Benefits of Interval Training

1.Improves competition -stress of race pace and conditions
athletes for competition.
2. Improves Neuromuscular Coordination - Your nervous
system gets used to running at a faster pace.
3. Less lactic acid accumulation at a given pace
4. Thermoregulatory system is not as stressed
Body heat does not accumulate as rapidly as during
continuous running.
5. Runners of all abilities can use it.

3. Circuit Training: exercise that raises pulse

rate and includes upper, lower and core
exercises. Up to 6-10 exercises per circuit.

C. Resistance Training: is used to develop

strength, strength endurance and explosive power.
*Maximum Strength
Very high resistance and
low repetition
Ex. 3 sets of 2-3 reps. @
80% of 1 RM w/ full
recovery (2 min. between
sets)
or
3 sets of 3-6 reps @ 80100% of 1RM

Resistance Training
*Strength Endurance
Greater reps. With
lighter resistance
Ex. 3 sets of 20 reps. @
50-60% of 1RM with
full recovery between
sets.

D. Plyometric Training- fast, powerful

short duration movements.
Designed to:
Increase speed
Force of muscle
contraction
Explosive
sports/movements

E. Fartlek Training: combination of interval &

continuous training.

Swedish (Speed Play)

Not regimented- (intensity, duration, rest)
Regulated on how you feel
Hard to quantify.

F. Cross Training: involves all methods

listed above.
Make general improvements in fitness
Used by many as an alternative to their
normal training methods.

G. Flexibility Training: improves the range of

movement of antagonistic muscles.
1. Static Stretching:
involves gradually easing
into the stretch position
and holding.
2. Assisted Stretching:
partner helps you ease
into the stretch position
when the stretch
sensation subsides. Ex.
PNF (proprioceptive
neuromuscular
facilitation)

Tips for Flexibility Training

1. Think in Terms of Serious Flexibility Training, not just brief
stretching.
2. Consider Your Activities.
3. Pay Special Attention to Tight Areas
4. Listen to Your Body.
5. Get Creative.
6. Warm Up First.
7. Find a Flexibility Class That Works for You.
8. Stretch Yourself--Mind and Body.
9. Its Not Just for Wimps.
10. Do It Consistently.

PNF Stretching
Step 1: move slowly through your ROM with a partner assisting the stretch
(passive stretch). Hold for a few seconds.
Step 2: just before the point of discomfort, isometrically contract the muscle
being stretched for 6-10 sec.
Step 3: After holding relax the muscle and have your partner stretch further
into the ROM.
A proprioceptive sensory nerve ending embedded among the fibers
of a tendon, often near the musculotendinous junction.
This stimulated the Golgi Tendon Organ (GTO) to further relax the
muscle, increasing the stretch.
GTO stretching

3. Dynamic Stretching:
consists of controlled
leg and arm swings that
take you gently to the
limits of your range of
motion.
4. Ballistic Stretching:
Repeated bouncing
motion at the peak of
a stretch to force the
muscle tissue to
lengthen. (NOT
RECOMMEDED).

H. Cool Down: light continuous activity to keep HR

elevated.
Purpose: keep metabolic activity high & capillaries
dilated in order to:
:bring oxygen to muscles
:remove lactic acid
:prevent blood pooling (cause dizziness)
:limit DOMS
Finally- light stretching to improve flexibility.

I. Unsuitable Training
Undertraining: failure to provide adequate
stimulation.
Overtraining: do more training than
physically or mentally able to do over a
long period of time.
Overreaching: do more training than
physically able to do in a short period of
time. (temporary overtraining)

Overtraining syndrome (OTS)

Can go undiagnosed/ hard to diagnose
Signs & symptoms are usually the same as many other
illnesses.
Performance will decrease (gold standard sign)
Increased HR
Reduced immune function
Sleep disturbance/general fatigue
Loss of appetite

V. Key Principles to a Training Program

A. Progressive
Overload: when the
body responds to
stress caused by
physical work. As
the body adapts and
plateaus,
progressive
overload is required
to cause further
change.

Overload can be progressed by increasing:

1. the resistance (adding weight)
2. the number of reps and/or sets (duration)
3. the intensity (reducing recovery period.)
4. number of sessions per week (frequency)
*do not change all at once.
increase with caution.
do not loose focus of training goals

B. Specificity: when the exercise is specific to the

type of strength required and related to the
particular demands of the sport.
Focus on:
1. muscle groups used
2. skills performed
3. fitness components
4. energy system used
Ex. A swimmer should
spend most of her
training in the water with
some done on land.

C. Reversibility/Detraining: when performance

deteriorates after training ceases or intensity
decreases
*fitness reduces at approx.
1/3 of the rate of
acquisition.
*7 weeks of inactivity
causes:
-27% loss of aerobic
capacity
-30% decrease in stroke vol.
-decrease in muscle mass
and strength

D. Recovery- rest period between training

sessions

Needed to adapt to
new training
demands
Repair muscles

E. Adaptation-the way your body

becomes accustomed to increased or
varied training loads
Training Effect: the chronic, morphologic, physiologic and psychologic changes that result
from repeated exposer to exercise.
Cardiovascular adaptations
Pulmonary adaptations
Body comp

F. Variety: providing different activities and drills

while still addressing the aims of the training
program.
Benefits of variety
*stimulates and
challenges
participants
*changes the format
(less boring)

G. Periodization

is an organized approach to training that involves

progressive cycling of various aspects of a training program
during a specific period.
The aim of periodization is to introduce new movements as
one progresses through the training cycle to specify one's
training right up until the start of the season.
Can be highly specific or general designed.
Has come under criticism lately.
Periodization: Good or Bad??? Article

VI. Monitoring Exercise Intensity

Resting Heart Rate (RHR)
Lowest HR, least amount blood required.
Between 60 -100bpm.

Factors Affect Heart Rate

Temperatures (& humidity), pulse rate may increase, 5-10 bpm.
Body position can temporarily change elevate HR.
Emotions- can elevate HR.
Body Weight- obese people have a higher than normal RHR.
Medication- can raise or lower RHR.
beta blockers (block adrenaline) Thyroid meds increase RHR

VI. Monitoring Exercise Intensity

Target Heart Rate (THR)
HR your are trying to reach for a specific goal.

Maximum Heart Rate (MHR) formula =220-age

maximum heart rate that you can attain that is
based on your genetics. Should not train at this rate.
purpose: used to create target training zones to help you
improve your cardiovascular capacity and progress
the intensity of your workouts.

VI. Monitoring Exercise Intensity

Maximum Heart Rate (MHR)

Alternate formulas

MHR = 206.3 - (0.711 Age)

MHR = 217 - (0.85 x Age)
MHR = 206.9 - (0.67 x age)
Male athletes - MHR = 202 - (0.55 x age)
Female athletes - MHR = 216 - (1.09 x age)

VI. Monitoring Exercise Intensity

Maximum Heart Rate (MHR)

Alternate formulas

Use the Miller formula of

MHR = 217 - (0.85 age) to calculate MHR
then
Subtract 3 beats for elite athletes under 30
Add 2 beats for 50 year old elite athletes
Add 4 beats for 55+ year old elite athletes
Use this MHR value for running training
Subtract 3 beats for rowing training
Subtract 5 beats for bicycle training

VI. Monitoring Exercise Intensity

I.

Heart Rate
Training Zones:
are calculated by
taking into
consideration your
max. heart rate and
your resting heart
rate.
MHR=220-age

Training Zones

MHR estimation
if you are breathing extremely hard
during a workout so that you cant
talk at all, youre probably within 5-10
bpm of your max heart rate.

II. Karvonen Heart Rate Method

(Max. HR Resting HR) x % + RHR= THR
Ex.
(179 60) x .8 + 60 =155 (target heart rate)

III. Borg Scale: method used to rate perceived

exertion (RPE) by the athlete.
Simple method of rating ones exertion
Perceived exertion is an individual's rating
of exercise intensity.
Formed by assessing their body's physical signs.
(HR, breathing rate and perspiration.)

Original Borg Scale

III. Borg Scale: method used to rate perceived

exertion (RPE) by the athlete.

0 - Nothing at all
1 - Very light
2 - Fairly light
3 - Moderate
4 - Some what hard
5 - Hard
6
7 - Very hard
8
9
10 - Very, very hard
Omni, Cert Scale

Borg Scale Video