2011 NCA Conference Brief ITCM SW

1. 2011 NCA Conference Brief ITCM (SW/AW) Amanda Alston Policy Analyst, Physical Readiness Program 1

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9. Leg/Hip Dynamometer [Primary Strength Test] Fitness Component Tested: Muscular Strength Proposed Alternative Test: Handgrip Dynamometer / Standing Long Jump Current PRT does not include a muscular strength test Muscular Strength 9 Purpose: this test measures back and leg strength. Equipment required: strength dynamometer, usually composed of a cable tensiometer. Procedure: Make sure the dial is reset to zero before you start. Stand upright on the base of the dynamometer with your feet shoulder width apart. Let your arms hang straight down to hold the center of the bar with both hands, and with the palms facing toward the body. Adjust the chain so that the knees are bent at approximately 110 degrees. In this position your back should be bent slightly forward at the hips, your head should be held upright, and you should look straight ahead. Then without bending your back, pull as hard as possible on the chain and try to straighten your legs, keeping your arms straight. Pull against the weight steadily (no jerky movements), keeping the feet flat on the base of the dynamometer. Maximum performance will result when your legs are almost straight at the end of the lift. If not, adjust the chain length and starting position. Scoring: read the result from the dynamometer. Advantages: simple test to perform. Disadvantages: only test one person at a time. Variations: different muscle groups can be tested by adjusting length of chain and the degree of leg bend. Purpose: this test measures back and leg strength. Equipment required: strength dynamometer, usually composed of a cable tensiometer. Procedure: Make sure the dial is reset to zero before you start. Stand upright on the base of the dynamometer with your feet shoulder width apart. Let your arms hang straight down to hold the center of the bar with both hands, and with the palms facing toward the body. Adjust the chain so that the knees are bent at approximately 110 degrees. In this position your back should be bent slightly forward at the hips, your head should be held upright, and you should look straight ahead. Then without bending your back, pull as hard as possible on the chain and try to straighten your legs, keeping your arms straight. Pull against the weight steadily (no jerky movements), keeping the feet flat on the base of the dynamometer. Maximum performance will result when your legs are almost straight at the end of the lift. If not, adjust the chain length and starting position. Scoring: read the result from the dynamometer. Advantages: simple test to perform. Disadvantages: only test one person at a time. Variations: different muscle groups can be tested by adjusting length of chain and the degree of leg bend.

10. Standing Long Jump [Alternate Strength Test] Fitness Component Tested: Anaerobic Power Anaerobic power tests correlate well to lower body strength tests Anaerobic Power 10 The Standing long jump, also called the Broad Jump, is a common and easy to administer test of explosive leg power. It is one of the fitness tests in the NFL Combine. The standing long jump was also once an event at the Olympic Games, and is also an event in Sports Hall competitions in the UK. Purpose: to measure the explosive power of the legs. Equipment required: tape measure to measure distance jumped, non-slip floor for takeoff, and soft landing area preferred. Commercial Long Jump Landing Mats are also available. The take off line should be clearly marked. Procedure: The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. See some long jump video examples. Scoring: The measurement is taken from the takeoff line to the nearest point of contact on landing (back of heels). Record the longest distance jumped, best of three attempts. The table below gives a rating scale for the standing long jump test for adults, based on personal experiences. Variations / modifications: A long jump landing pit may be used instead of a hard surface, which enables the subject to confidently put more effort into the jump, and to extend the legs further in front of the body for landing. This technique also allows those with greater skill to score longer jumps, which is undesirable if you are trying to test for leg power only. Generally longer distances can be achieved with this technique so the norm table below would not be accurate. Advantages: this test is simple and quick to perform, requiring minimal equipment. Disadvantages: there is some skill component in this test. Comments: falling or stepping backward after the landing will result in measurement to that point of contact rather than where the feet first touched. Some subjects will try to use a step at take-off, which is not allowed.The Standing long jump, also called the Broad Jump, is a common and easy to administer test of explosive leg power. It is one of the fitness tests in the NFL Combine. The standing long jump was also once an event at the Olympic Games, and is also an event in Sports Hall competitions in the UK. Purpose: to measure the explosive power of the legs. Equipment required: tape measure to measure distance jumped, non-slip floor for takeoff, and soft landing area preferred. Commercial Long Jump Landing Mats are also available. The take off line should be clearly marked. Procedure: The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. See some long jump video examples. Scoring: The measurement is taken from the takeoff line to the nearest point of contact on landing (back of heels). Record the longest distance jumped, best of three attempts. The table below gives a rating scale for the standing long jump test for adults, based on personal experiences. Variations / modifications: A long jump landing pit may be used instead of a hard surface, which enables the subject to confidently put more effort into the jump, and to extend the legs further in front of the body for landing. This technique also allows those with greater skill to score longer jumps, which is undesirable if you are trying to test for leg power only. Generally longer distances can be achieved with this technique so the norm table below would not be accurate. Advantages: this test is simple and quick to perform, requiring minimal equipment. Disadvantages: there is some skill component in this test. Comments: falling or stepping backward after the landing will result in measurement to that point of contact rather than where the feet first touched. Some subjects will try to use a step at take-off, which is not allowed.

11. 300 yd Shuttle [Alternate Aerobic Capacity Test] Fitness Component Tested: Anaerobic Capacity Anaerobic Capacity 11 Purpose: This is a test of anaerobic endurance Equipment required: Stopwatch, measuring tape, marker cones, a flat grass surface Procedure: Marker cones and lines are placed 25 yards apart to indicate the sprint distance. Start with a foot on one line. When instructed by the timer, the player runs to the opposite 25-yard line, touches it with their foot, turns and run back to the start. This is repeated six times without stopping (covering 300 yards total). After a rest of five minutes, the test is repeated. Scoring: Record the average of the two 300-yard shuttles. Target population: Suitable for athletes involved in many multi-sprint sports such basketball, hockey, rugby, soccer. Comments: This is a maximal anaerobic test, and in order to receive the highest score the players must sprint at 100 percent effort the entire time. Encourage the athletes not to pace themselves. Purpose: This is a test of anaerobic endurance Equipment required: Stopwatch, measuring tape, marker cones, a flat grass surface Procedure: Marker cones and lines are placed 25 yards apart to indicate the sprint distance. Start with a foot on one line. When instructed by the timer, the player runs to the opposite 25-yard line, touches it with their foot, turns and run back to the start. This is repeated six times without stopping (covering 300 yards total). After a rest of five minutes, the test is repeated. Scoring: Record the average of the two 300-yard shuttles. Target population: Suitable for athletes involved in many multi-sprint sports such basketball, hockey, rugby, soccer. Comments: This is a maximal anaerobic test, and in order to receive the highest score the players must sprint at 100 percent effort the entire time. Encourage the athletes not to pace themselves.

12. Pro Agility Test Fitness Component Tested: Speed and Agility Speed / Agility 12 This test is part of a fitness testing protocol for the NFL Combine Testing and for the SPARQ rating for baseball, hockey, and football. It is also called the Pro Agility Shuttle or 5-10-5 Shuttle. Purpose: This is a test of speed, explosion, body control and the ability to change direction (agility). Equipment required: Stopwatch or timing gates, measuring tape or marked football field, 3 marker cones, a flat non-slip surface. Procedure: Three marker cones are placed along a line five yards apart. The player straddles the middle line and puts one hand down in a three-point stance. The player can start by going either to the right or left direction. For example, on the signal 'Go' the player turns and runs five yards to the right side and touches the line with his right hand. He then runs 10 yards to his left and touches the other line with his left hand, then finally turns and finishes by running back through the start/finish line. The player is required to touch the line at each turn. Scoring: The time to complete the test in seconds to the nearest two decimals is recorded. The score is the best time of three trials. Target population: This test is part of the NFL testing combine, though it would be suitable for athletes involved in many team sports such basketball, hockey, rugby, soccer. Comments: Turning technique and coordination is also a large factor in this test. It is called the 20 yard shuttle as the total distance covered is 20 yards. 20 yards = 18.3 meters. This test is part of a fitness testing protocol for the NFL Combine Testing and for the SPARQ rating for baseball, hockey, and football. It is also called the Pro Agility Shuttle or 5-10-5 Shuttle. Purpose: This is a test of speed, explosion, body control and the ability to change direction (agility). Equipment required: Stopwatch or timing gates, measuring tape or marked football field, 3 marker cones, a flat non-slip surface. Procedure: Three marker cones are placed along a line five yards apart. The player straddles the middle line and puts one hand down in a three-point stance. The player can start by going either to the right or left direction. For example, on the signal 'Go' the player turns and runs five yards to the right side and touches the line with his right hand. He then runs 10 yards to his left and touches the other line with his left hand, then finally turns and finishes by running back through the start/finish line. The player is required to touch the line at each turn. Scoring: The time to complete the test in seconds to the nearest two decimals is recorded. The score is the best time of three trials. Target population: This test is part of the NFL testing combine, though it would be suitable for athletes involved in many team sports such basketball, hockey, rugby, soccer. Comments: Turning technique and coordination is also a large factor in this test. It is called the 20 yard shuttle as the total distance covered is 20 yards. 20 yards = 18.3 meters.

13. USCG Cadence Push-Up [Primary Muscular Endurance Test] Fitness Component Tested: Muscular Endurance Proposed Alternative Test: Single-Leg Plank / Single-Leg Wall Squat Muscular Endurance 13 Equipment Used: Tape or CD, PA system, cones, stop watch (for back up) Instruction for Personnel: Examiner will organize cadets into rows, which will be marked by cones. One examiner will start the tape/CD. The other examiners will walk between rows, looking at proper start position and push-up technique. The recorder will stand to the side of the cadet performing the push-up and count the total number of push-ups that are correctly executed. Instruction for Cadets: Lie prone, ready to perform full push-up. Hands should be shoulder width apart and just under the shoulders. Fingers should be facing forward. Elbows are bent. The tape will count down from 5 to 1. The next command will be “up”. The up position is elbows locked, body straight (buttocks in line with back and legs). Hips may not be flexed. The head and neck should be in line with the back. This will be followed by “down”. The down position is back straight with elbows bent to at least 90 degrees. Continue for as long as possible, staying with the cadence. No resting is permitted and hand position cannot be changed. The test is finished when push-ups are not properly executed or do not stay on the cadence. The maximum number of push-ups is 60 over two minutes.   Points for Examiner: If the cadet fails to maintain the cadence or breaks form (bends back or changes hand position), the test is finished. The examiner will say “done.”   Scoring: The recorder will write down total number of properly executed push-ups on the official score sheet.Equipment Used: Tape or CD, PA system, cones, stop watch (for back up) Instruction for Personnel: Examiner will organize cadets into rows, which will be marked by cones. One examiner will start the tape/CD. The other examiners will walk between rows, looking at proper start position and push-up technique. The recorder will stand to the side of the cadet performing the push-up and count the total number of push-ups that are correctly executed. Instruction for Cadets: Lie prone, ready to perform full push-up. Hands should be shoulder width apart and just under the shoulders. Fingers should be facing forward. Elbows are bent. The tape will count down from 5 to 1. The next command will be “up”. The up position is elbows locked, body straight (buttocks in line with back and legs). Hips may not be flexed. The head and neck should be in line with the back. This will be followed by “down”. The down position is back straight with elbows bent to at least 90 degrees. Continue for as long as possible, staying with the cadence. No resting is permitted and hand position cannot be changed. The test is finished when push-ups are not properly executed or do not stay on the cadence. The maximum number of push-ups is 60 over two minutes.   Points for Examiner: If the cadet fails to maintain the cadence or breaks form (bends back or changes hand position), the test is finished. The examiner will say “done.”   Scoring: The recorder will write down total number of properly executed push-ups on the official score sheet.

14. Single-Leg Plank [Alternate Muscular Endurance Test] Fitness Component Tested: Muscular Endurance Muscular Endurance 14 1. Place your elbows on the deck (at shoulder width) directly below your shoulders. Make a fist with both hands and point them forward. 2. Engage your abdominal muscles and lift your torso so that your body forms a straight line from your shoulders through your legs. 3. Stabilize your body by centering one leg on the ground. Lift the other leg to form a straight line from your ears to your toes. 4. Hold the leg up for as long as possible. Breathe deeply in and out. Concentrate on tightening your hamstrings and engaging your abs. 5. When the subject can no longer maintain proper form, or when any body part other than the forearms and single foot touches the floor, the test is terminated. 6. The recorder will write down the length of time the subject was able to maintain proper form and will use that time for official scoring. 1. Place your elbows on the deck (at shoulder width) directly below your shoulders. Make a fist with both hands and point them forward. 2. Engage your abdominal muscles and lift your torso so that your body forms a straight line from your shoulders through your legs. 3. Stabilize your body by centering one leg on the ground. Lift the other leg to form a straight line from your ears to your toes. 4. Hold the leg up for as long as possible. Breathe deeply in and out. Concentrate on tightening your hamstrings and engaging your abs. 5. When the subject can no longer maintain proper form, or when any body part other than the forearms and single foot touches the floor, the test is terminated. 6. The recorder will write down the length of time the subject was able to maintain proper form and will use that time for official scoring.

15. Single-Leg Wall Squat [Alternate Muscular Endurance Test] Fitness Component Tested: Muscular Endurance Muscular Endurance 15 1. Place your elbows on the deck (at shoulder width) directly below your shoulders. Make a fist with both hands and point them forward. 2. Engage your abdominal muscles and lift your torso so that your body forms a straight line from your shoulders through your legs. 3. Stabilize your body by centering one leg on the ground. Lift the other leg to form a straight line from your ears to your toes. 4. Hold the leg up for as long as possible. Breathe deeply in and out. Concentrate on tightening your hamstrings and engaging your abs. 5. When the subject can no longer maintain proper form, or when any body part other than the forearms and single foot touches the floor, the test is terminated. 6. The recorder will write down the length of time the subject was able to maintain proper form and will use that time for official scoring. 1. Place your elbows on the deck (at shoulder width) directly below your shoulders. Make a fist with both hands and point them forward. 2. Engage your abdominal muscles and lift your torso so that your body forms a straight line from your shoulders through your legs. 3. Stabilize your body by centering one leg on the ground. Lift the other leg to form a straight line from your ears to your toes. 4. Hold the leg up for as long as possible. Breathe deeply in and out. Concentrate on tightening your hamstrings and engaging your abs. 5. When the subject can no longer maintain proper form, or when any body part other than the forearms and single foot touches the floor, the test is terminated. 6. The recorder will write down the length of time the subject was able to maintain proper form and will use that time for official scoring.

16. 5K Cycle Ergometer [Alternate Aerobic Capacity Test] Fitness Component Tested: Aerobic Capacity Aerobic Capacity 16 1. Test begins with a two stage warm-up consisting of riding for two minutes at a resistance of 1 kg and one minute at the subject’s designated resistance (0.5 kg per 20 kg of body weight). 2. This is followed by two minutes of rest, after which the subject would perform the test. 3. The resistance (kilopond) level applied is 0.5 kg per 20 kg of body weight. The subject is allowed to vary their pace (revolutions per minute); however, they are reminded that this is a timed test and time required to complete the 5K is the basis for their overall score. 4. The 5k distance is to be measured on the cycle’s odometer. - Validity of the 500 Yard Swim and 5 Kilometer Stationary Cycle Ride as Indicators of Aerobic Fitness. Naval Health Research Center. M. J. Buono. 1988. 1. Test begins with a two stage warm-up consisting of riding for two minutes at a resistance of 1 kg and one minute at the subject’s designated resistance (0.5 kg per 20 kg of body weight). 2. This is followed by two minutes of rest, after which the subject would perform the test. 3. The resistance (kilopond) level applied is 0.5 kg per 20 kg of body weight. The subject is allowed to vary their pace (revolutions per minute); however, they are reminded that this is a timed test and time required to complete the 5K is the basis for their overall score. 4. The 5k distance is to be measured on the cycle’s odometer. - Validity of the 500 Yard Swim and 5 Kilometer Stationary Cycle Ride as Indicators of Aerobic Fitness. Naval Health Research Center. M. J. Buono. 1988.

17. 2,000M Rower [Alternate Aerobic Capacity Test] Fitness Component Tested: Aerobic Capacity Aerobic Capacity 17