Military Style Fitness Test

How do you stack up?

Yes I know it’s the dreaded term we all hear, either at the gym as we watch staff post the monthly gym challenge on the board, or as part of our fitness training with a trainer, or even as part of our working lives.

It’s also something some of us never even think about; we go to the gym, or run, swim, cycle and lift weights day in and day out and sometimes see the benefits of what we reap. However, do we really know if we are making progress.

Some of us are disciplined enough to keep training diaries and can see progress on the type of training we are conducting. But! Do we actually know it’s working - well that’s where fitness tests or fitness assessments come into their own.

Generally speaking, there are unlimited numbers of tests some standard, some invented by trainers or coaches for a specific purpose; however they all do the same thing. They give a baseline on the standard of fitness a person has and further tests evaluate progress.

Most general fitness tests cover the following main areas

Strength
Speed
Suppleness
Stamina

Don’t worry about the “ins and outs” of the test and the “why”, all we need to know is that it’s a way of testing and evaluating our progress in relation to our programme. In the main, we should test ourselves approximately every six weeks and try to ensure that the tests are conducted as close as possible to the previous test conditions.

After this, we can incorporate the tests into our training programme and make the necessary alterations to ensure that we progress rather than regress.

Try this simple test next time your at the gym or outside and see how you stack up. You don’t need any fancy equipment, most of it can be done outside or within the confines of a gym, make sure you have a pen and paper to record your results.


Military Fitness Test

The following test is an adaptation of the personal fitness test, used by the Army to test fitness standards. All you need is a stopwatch and partner to count and score your results.

The test consists of a series of basic exercises designed to test strength and stamina:
· A timed 1500 meter run (best effort)
· Maximum repetitions of the following exercises over a 2 minute period:-


Sit ups


Press ups


Burpees

The scoring system is as follows:
How to Score the Assessment

Exercise Level Novice

1500m Run 7.40mns+

Press Ups 1-20 reps

Sit Ups 10-37 reps

Burpees 1-15 reps

Exercise Level Intermediate
1500m Run Under 6.30mins

Press Ups 21-40 reps

Sit Ups 38-61 reps

Burpees 15-30 reps

Exercise Level Advanced
1500m Run 4.20-6.25

Press Ups 41-60 reps

Sit Ups 62+ reps

Burpees 31+ reps

Press Ups- for 2 minutes- Standard full press up, arms just over shoulder width apart, legs together, back straight. You should lower your body until it is one inch from the floor, if you have a training partner see the following:

Male - One fist your chest should touch your partners fist which is placed on the floor below your chest thumb on top
Female - Half press ups knees on floor, your partner should have one fist on top of the other.

Sit Ups - for 2 minutes- Lie on your back, feet flat, knees bend, shoulder blades only should touch the ground, hands on thighs. When you start the sit up, your wrists must pass your knees to be counted, on the way back your shoulder blades only should touch the ground

1500m run as fast as you can- this can be done as a walk, run, cycle, row.

Treadmill, Static cycle, *1% incline, level 1, speed as fast as you can

Ergometer - Level 4 ( roughly same fluidity as water)

Outside- if you can’t measure 1500m, try walking or running for 5-20 minutes then note down where you are e.g outside number 14, lamppost number 16NW (all lampposts are numbered)
*Incline on treadmill

The test and assessment are only a guide to your overall fitness ability and many factors such as

· Rest
· Training
· Eating
· Competing
· Commitment to the test

May [and can] affect your results each time.



That’s the end of the Military Fitness Test. All you have to do is conduct the test, score your results and tweak your training to improve in all areas, weak and strong alike. Just remember to conduct the tests as close to the original test conditions as possible each time. Over testing is just as bad as over training!


References: Table Reference: McArdle W.D. et al; Essential of Exercise Physiology; 2000

Milk Saint or Sinner?

The dairy industry would have you believe that all dairy products are good for you, lower blood pressure, increase calcium in the bones and this in turn aids fractures to heal quicker. We have all seen the adverts which stick in your mind as more than half the population will not have read any reports by the dairy industry into these claims, think back to your childhood which advert do you remember.

The old adverts of milk is kind to your teeth, milk the original fast food, CP3V (Calcium, proteins and 3 vitamins) Milk the white stuff: So good the cows want it back!

Most of us would and have been led to believe that drinking milk regularly does not cause coronary artery problems and can actually protect against poor health, as this is what scientists have told us.

These scientists went to say that concerns regarding to much milk and dairy products could be harmful to health as it leads to high cholesterol levels. In fact heart disease death rates among regular milk drinkers were even found to be lower.

The 25-year study of 5,700 Scottish men found that heart disease death rates among men drinking more than a third of a pint of milk each day were 8% lower than those who drank less.
Deaths from cancer and strokes were 10% lower among the regular milk drinkers.
The benefits of milk could be linked to its high calcium levels and that this might counteract the adverse effects of the saturated fat content of milk. The latter was a claim by the dairy industry who tried to say that saturated fats are good for you.

However there are two sides to every story. Diary products are a health hazard. They contain no fiber or complex carbohydrates and are laden with saturated fat and cholesterol. Milk in some cases has found to be contaminated with cow's blood and pus and frequently contaminated with pesticides residue, hormones, and antibiotics. Dairy products covers cheese, eggs, milk, yoghurt etc can be linked to constipation, obesity, heart disease, cancer, allergies and other diseases. Worldwide reports claim that 7 out of 10 adults are lactose intolerant and drinking cows milk would seriously bloat them or cause diarrhea.

Yet despite the above we as humans drink milk, some consider it weird that we drink milk beyond the ‘weening’ stage after birth, other people just find it weird that we drink the milk of another animal and we feed animal milk to our children on a daily basis, think back to school when most of us were given a free bottle of milk on a daily basis in our first primary years.

A report by Dr B Spook* openly warned against the feeding of milk to young children owing to the high protein, cholesterol and saturated fat content often found within milk, he stated that milk can cause allergies and insulin dependant diabetes amongst other conditions.

A report from America the Harvard Nurses Study which began in 1980 and lasted 12 years followed a control group of women mostly aged 34 to 59 and the report clearly showed that in most cases milk does not prevent osteoporosis, In fact just the opposite milk can be a contributor in the formation of the condition owing to the fact that the body draws calcium from the bones to aid in the neutralization of proteins and lactic acids found within milk.. The study also concluded that 67% who drank two or more of the diary industries recommended daily intake were more likely to have heart attacks than those that didn’t drink whole milk.

Low-fat milk is an exception to this, the Harvard nurses study did show that those who drank low fat milk and not whole milk did show a reduced risk of heart disease.

The report showed that low fat milk is good for you in that it can aid in lowering blood pressure.

This is where we as consumers need to be aware that the diary industries marketing campaigns and promises that all diary products inclusive of whole milk are not true as we have read in this report. So the next time you go to buy milk think low fat and remember everything in modesty!




Refernces
* Dr Benjamin Spook, America’s former leading authority on child care.

Sugar sweet or sour

Our bodies are not developed to handle (despite thousands of years of evolution) sugars, artificial sweeteners, hydrogenated fats etc. Our bodies in fact can just about handle the sugar and carbohydrate intake from natural foods such as fruits, vegetables and honey.

Refined Sugar is bad for us because it raises the insulin level in our blood.
Raised blood insulin levels depress the immune system. If your immune system is depressed then your ability to fight disease is weakened.
Raised blood insulin levels can cause weight gain. Insulin promotes the storage of fat; so, when you eat foods high in refined sugar, you increase fat storage. Obviously, the result is rapid weight gain.
Refined Sugar contains no vitamins or minerals so in order for sugar to be metabolized it must draw on the body’s reserve of vitamins and minerals.

In summary here are some ways that refined sugar can affect your health:

• Sugar can suppress the immune system.
• Sugar can upset the body's mineral balance.
• Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children.
• Sugar can produce a significant rise in triglycerides.
• Sugar can cause drowsiness and decreased activity in children.
• Sugar can reduce helpful high density cholesterol (HDLs).
• Sugar can promote an elevation of harmful cholesterol (LDLs).
• Sugar can cause hypoglycemia.
• Sugar contributes to a weakened defense against bacterial infection.
• Sugar can increase the risk of coronary heart disease.
• Sugar may lead to chromium deficiency.
• Sugar can cause copper deficiency.
• Sugar interferes with absorption of calcium and magnesium.
• Sugar can increase fasting levels of blood glucose.
• Sugar can promote tooth decay. • Sugar can lead to periodontal disease.
• Sugar can contribute to weight gain and obesity.
• High intake of sugar increases the risk of Crohn's disease and ulcerative colitis

The cons in this case far out way the advantages as can be seen from the extensive list above.

So in whole if you need to take sugar try the natural approach e.g. honey or at least cut down on the sugar and try and avoid sugar substitutes that contain Aspartame. Aspartame is a chemical found in most sweeteners and is a big substitute in foods to replace sugar, this includes so called healthy drinks. The Aspartame debate is a whole other topic in itself.

Fitness testing

For decades we have read about, took part in and wondered why fitness tests are important or necessary, but do we actually understand them, the basics, the make up, the results, probably not.
The word conjures up dread and fear in many an athlete or member of the public, no one wants to look a fool or fail at the test, some are physically sick before, during, after or all three, some need toilet breaks at every natural pause in the test.
Trainers attempt to misguide you by calling it an assessment or a base test, but at the end of the day, it boils down to a test.

What does the test cover, well that depends on your trainer, gym, fitness advisor, health professional, Some tests cover strength, aerobic output, lactic tolerance, speed, endurance others cover flexibility, VO2 max, explosive power, some are general in approach others sports and generic specific. Generally speaking, fitness tests cover strength, speed, suppleness, stamina, the outcome is the same it gives a trainer or a coach something to work from and gives the athlete or client a base line from which they can see an improvement the next time the test is conducted.


Why do we test, this question can become complicated however a test is conducted in order that a measurement or evaluation process can begin, however anyone conducting the test as a trainer or coach should ensure they are familiar with the test and understand that the test must be specific to the end result and that it can be standardized and specific to the skills required for the client or athlete and may be performed under pressure. Tests should be able to measure the required factors that are to be tested, in other words the test should be objective rather than subjective. A test should be able to measure specific requirements in a sterile environment where possible, or be as close to the initial test as possible.


Factors to consider prior to testing

Area to be measured (e.g. recovery time)
Method of measurement (e.g. monitor)
Accuracy of the device (data input/output)
Data Collection
Data analysis
Data to be disseminated
Decisions to be considered in relation to collated information
Implementation of such decisions regarding technique (if applicable) and training regimes

The above factors and considerations should be done in consultation with the person being tested and be completed at each stage.




Everyone should be aware that other factors can influence a test and need to be considered,

Accuracy of the test
Test conditions
Specificity of the test
Commitment of the client/athlete
Caffeine intake
Medication
Warm Up
Time of the test
Fueling in respect of last meal and what time
Clients knowledge of the test
Effort during the test by the client or athlete
Knowledge and skill of the tester
Athlete/clients rest periods prior to the test
Time elapsed since last fitness test

The test itself should be simplistic in that it will test one factor unless a sport specific technique is required to be tested. Trainers, Coaches, athletes and clients alike should be aware, No be prepared for fluctuations in the tests each time, resulting in increases and decreases in some areas.


After everything has been calculated, debated, analysed and considered, what happens to the information that is recorded. Well the information collated is only viable if all parties concerned are aware that training diaries on both sides must be maintained. The trainer or Coach requires training records in order that a programme can be monitored, corrected and implemented to increase or decrease the volume of training and specificity of it so that injuries, overtraining and de-motivation is not allowed to creep in. The client or athlete is required to keep a diary in order that they can see progression, monitor injuries, monitor fueling, moods the list can be as detailed or as sparse as is required for the standard of the records and test.

Coaches and Trainers need to understand the test they are conducting in order that the correct data will be collated from the test, failure to get the basics right will have dramatic effects on future training regimes and tests.

Information required to be collated from any test will vary dependant on various factors, a few things can help minimise some of the effecting factors, such as the test should be specific and measurable, data from training sessions both Coach/trainer led and individual training need to be collated and compared ensuring all are kept up to date this shouldn’t be a problem for any of the parties involved in the test. Factors affecting the test,

Athlete well being (moods, composure, health)
Training Load
Intensity of Training
Specificity of training
Last race/test
Body statistics (body fat, bmi, resting heart rate etc)
Training Conditions (eg outside, inside, hilly, windy, hot)
Injuries
Responsiveness (to training load, moods, etc)

Other information that should be considered are status measurements, this can be a test, which in turn becomes part of the training regime and is used frequently to measure and observe progress within the regime. Things such as

Event Specific
Muscle endurance
Plyometric strength
Flexibility
Mobility


After considering all of the above and the need for various types of testing how best can they be described.

Maximal Tests, basically record the client or athlete’s effort at race pace, which in turn means until exhaustion, tests such as

MSFT (multi stage fitness test)
BFT (Military basic Fitness Test)
These tests do have disadvantages such as athlete commitment to the test, injury or overload.

Sub maximal tests are designed to test an athlete below their maximal effort in turn a coach or trainer can make a generalization about the results beyond those areas tested. As with maximal testing there are disadvantages such as small measurement recorded inaccurately can result in large discrepancies owing to the generalisation of the result, also generalisation in comparison to the test.

What kind of tests are there and how do we know which ones are right for us as individuals or as trainers/coaches. Basically some of it will and is trial and error although the test should be specific to the outcome, ensure that a test log is kept and attempt to incorporate the test into your workout in order that improvements and targets can be set and met.

Shop Yourself Thinner!

Shop yourself thinner!

Yes it’s true you can shop yourself thinner. Don’t think this means by running between shops, wearing fancy trainers, taking the stairs or carrying you’re shopping and doing squats every fifty meters with it.

Some simple shopping advice to help you find the healthier options, four easy steps that could help you stop choosing the unhealthy options. We all know about whole wheat, sugars, brown rice, fats, five a day, three whole grains a day, friendly bacteria yoghurt’s yes it’s on the television, in magazines, billboards, and radio all day everyday.

When you are at the supermarket, ever suddenly felt hungry, owing to the smell of the so called fresh baked bread, yes some supermarkets do cook fresh bread on the premises, however recent television articles have confirmed that a smelling solution is added to the air blowers in the entrance of supermarkets, so that your sense of smell picks it up and triggers of a chemical reaction, RESULT! For them as you head off to get bread, which is next to the cakes and from there they have you close to the inner sanctum, the unhealthy money making, fat building foods.

So how do we counter act this fact, some people say eat before you go to the supermarket it stops you wanting the unhealthy options, this may work for some, but if possible follow the four rules below and healthier options you shall find.

Label, ensure you read the nutritional food labels and on packaging, ingredients are all listed in order of their quantity.

Avoid just turning up and buying from memory, have a shopping list to hand and stick with it, you will save money as well by not buying any unnecessary items.

Manoeuvre, stick to the perimeter of the shop, here is where you will find mainly fresh ingredients, lean meats, poultry, fish, whole grain breads. After you have visited these areas stay at one end as you shop along the aisles look down them ask yourself, Do I really need to go down this aisle?

Buy it fresh and check the use and best before labels on packaging, try and only buy what your family needs quantity wise and try and eat your purchases before they go out of date or spoil.


By hopefully following the rules above you will possibly save money, and have a supply of lower calories and fat in your diet, resulting in a happier and healthy you.

Critical Swim Speed

CRITICAL SWIM SPEED (CSS)

When purchasing or borrowing a swimming programme or when attending a coached lane at the local pool, have you ever wondered what all the ‘jargon’ means? Ever wondered how the coaches and swimmers alike all know how to pace themselves and at what intensity they ought to train? Apart from endless miles in the pool, and one to three hours per week land training, how do they achieve split times, race pace, swim rest ratios and how do they make it look so easy?

Swimming in this respect is not much different from many sports, whether you are recreational, club, triathlete or an elite swimmer, it all boils down to the same things when you are swimming.

Stroke technique
Stroke count
Aerobic conditioning
Anaerobic endurance
Land Training
Mileage in the pool
Type of stroke

Many of us have tried and died trying to swim 400m straight away, many of us have wondered what “onset blood lactic tolerance” means, as well as “swim rest” mean. Fear not, in this test, we will look at the critical swim speed test, who can do it, and what you need to do it (apart from big lungs).

The test was devised by E Ginne in 1993[i] and is used by coaches and swimmers alike to test aerobic(s) that can be maintained. From the test results, Ginne concluded that training times could be calculated and set for swimmers using his unique/specific calculations. This means that swimmers can train just below “race pace” or “lactate threshold” to give it its other name.

Who can do it?
Anyone who wishes to improve their aerobic swimming capacity

What do I need?

Pool access doesn’t matter on the size although 25m or 50m is best
Stop watch
Mate to act as lap counter
Stopwatch
Calculator


Test Criteria
Must be from a “push start”; no diving is permitted
The swimmer must be allowed to fully recover from each swim
Record the time for each swim in seconds and again in minutes (in order to compare your calculations) Calculate CSS by the approved method.

Execution of the test
· Two swims over 400m
· Two swims over 50m.

Best method is to swim 400m then rest, then again swim 50m, after a recovery period swim the test again.

Calculation method for the test
· D1 is 50m
· D2 is 400m
· T1 is time over 50m recorded in seconds
· T2 is time over 400m recorded in seconds

So effectively the calculation is this
CSS = (D2 - D1) ÷ (T2 - T1)

Example of the calculation

Flipper swims 50m in 35 seconds and 400m in 297 seconds
CSS= (400-50) / (297-31)
CSS= 350/262
CSS= 1.32metres/second

What Now?
This is where we think back to lesson 1 regarding analyses and what we require to do

· Test
· Collate
· Analyse
· Discuss
· Disseminate
· Implement (training requirements etc)

Remember the results of the test are required to be analysed but can only be compared to previous CSS tests. With the correct conditioning, training and stroke technique between the tests, an indication will be found allowing an improvement in your aerobic capacity or failings in your training regime.
After collating and analysing the test results, how can we incorporate the results into our training schedule? Well that’s the easy part. We can use the results to determine our training times.


Example
Bob is required to swim 6 x 400m, so the time can be calculated as follows

400m training time= Distance/CSS
Bob has a CSS of 1.35 meters per second, the next calculation is as follows
400/1.35=296.3 seconds = 4 minutes 56.3 seconds each 400m swim[ii]

So how do we know it works well? The reliability of the test would depend on the test criteria and commitment of the athlete and many other factors as previously discussed in lesson 1. The test itself (CSS) has proven to be a valid and reliable measure of a swimmer's aerobic capacity; it has been rigorously tested by its inventor, who determined that the CSS for a swimmer was about 80 to 85% of maximum 100m swim speed and 90 to 95% of their 400m swim speed.[iii]

This test will enable you to improve your aerobic fitness and incorporate the results into your training programme. Remember, tests should always be conducted as close as possible to the previous test and over testing can give poor results. Every 6 weeks is enough to test whether your programme and training is progressing or not.


[i] Ginne, E. “The application of the critical power test to swimming and swim training programmes” (1993) National Sports Research Centre.
[ii] Brainmac Internet
[iii] Ginne, E. “Critical speed and training intensities for swimming” (1993) Australian Sports Commission.

The EDIPP principle

Should Personal Trainers touch their clients?


Once reserved only for the rich and famous, personal fitness training has suddenly become main stream. A personal trainer is now as common as a pair of good trainers and a water bottle. But unlike a hair stylist, a fitness trainer doesn’t need to be tested and licensed by a local licensing board. Someone with little more than a great body but no experience can print business cards, call themselves a personal trainer and take money for their services.

The relationship between a client and a Trainer should be along the same lines of Doctor/Patient relationship yet is subject to far fewer regulations. More goes on between a Trainer and a client than just counting exercise reps and changing weights. The Trainer’s role is very complex because he acts as a teacher, a coach, a counsellor and a supporter. Trainers need to be very aware of their limitations and must never exceed the confines of their own expertise.

The topic of touching is a hotly debated issue both amongst clients and fitness professionals worldwide. It is interesting to note that other health professionals touch or manipulate clients on a daily basis, e.g. sports masseuse, physiotherapists, and osteopaths but are seldom questioned by clients in relation to this.


From a client’s point of view, the following 5 golden questions should be asked.
Does the trainer need to touch me?
Have they asked my permission?
Is the touching in an appropriate manner?
Do I mind being touched on a professional basis?
Is there another way that they could get his point across?

If a client has answered “NO” to the first four questions then concerns should be raised immediately. By not saying anything about the situation, things will only get worse and the end result will be a loss of confidence in the trainer and ultimately a cessation of all links with any present or future Personal Trainer.

Personal Trainers need to think about a variety of issues both from their own point of view and that of the client. These are what are generally considered to be the 10 golden rules when looking at the subject from a trainer’s viewpoint:


1. What is the age of the client?
2. What sex is the client?
3. Is it necessary to touch the client?
4. What will be achieved by doing so?
5. How should the client be approached?
6. Has the client been told of the trainer’s intentions?
7. Does the client’s ethnicity allow them to be touched?
8. Can the same goals be achieved by not touching my client?
9. Has the EDIPP principle been taken into consideration?
10. Will the EDIPP principle aid the trainer to achieve the goal?


The above is not an exhaustive list but ones which have been applied by trainers many times over the years with great success when dealing with clients.

So, what is the EDIPP Principle? Quite simply it is a teaching method used predominantly by the forces to cover everything from turning on a light switch, eating a tin of rice to complex weapon systems.
By adapting this method of teaching, it will cut down the amount of worry or time needed to touch or manipulate the client in order for them to get the maximum result from whatever is trying to be achieved.

E – Is for Explanation- Explain to the client in words what they are about to do at every main point in a session; don’t tell them it all at once as this will confuse them. Cover the exercise in brief and the main coaching points and above all, keep it simple.


D – Is for Demonstrate- Demonstrate the exercise to the client, slowly and with perfect form, so that they can easily see what has just been explained. Try not to talk and demonstrate at the same time as the client needs to concentrate on the movement of the exercise.

I – is for Imitate – get the client to imitate the exercise by mirroring and copying, so that they can feel the exercise. Try to cover coaching points during this phase in order to reiterate form, pausing at pertinent points during the exercise to emphasize the coaching points.

P – is for Practice – Get the client to practice the exercise a few times prior to them starting their reps, this way it can be seen if they are conducting correct form and answer any questions they might have.

P - is for Perform - The client now performs the exercise as required with the trainer observing and giving coaching points where necessary.


By adapting the EDIPP Principle, it will ensure better training all round and further gain trust with a new client or enhance relationships with existing clients.

There will come a time (e.g PNF stretching) or a situation where a client needs to be manipulated with regard to preventing injury or correcting technique/posture, however by applying the EDIPP Principle in all sessions with new and old clients, it can de dealt with in a professional and safe manner.

Hopefully the above points will aid both clients and Personal trainers to avoid any uncomfortable situations and to enjoy a long and trusting relationship.