Softball Umpire Fitness Testing Protocols. Softball Umpire Fitness Testing Protocols

Transcription

1 Sftball Umpire Fitness Testing Prtcls Sftball Umpire Fitness Testing Prtcls 1

2 Sftball Umpire Fitness Testing Prtcls PHYSICAL ACTIVITY READINESS QUESTIONAIRE LIST OF STRETCHES CHAIR STAND TEST WALL SIT TEST 27 METER DASH COOPERS 12 MINUTE RUN 2

3 Sftball Umpire Fitness Testing Prtcls PAR-Q Physical Activity Readiness Questinnaire Being mre active is very safe fr mst peple, and fr mst shuld nt pse any prblem r hazard. Hwever, sme peple shuld check with their dctr befre they start becming much mre physically active. The fllwing list f questins shuld be cmpleted by anyne wh is lking t start an exercise prgram, t increase their current activity level, r partake in a fitness testing assessment. The questinnaire helps t determine hw safe it is fr yu. The questinnaire is suitable fr thse aged between 15 and 69. If yu are ver 69 years f age, and yu are nt used t being very active, check with yur dctr. Cmmn sense is yur best guide in answering these questins. Read the questins carefully and answer each ne hnestly. Yes N Has yur dctr ever said that yu have a heart cnditin and that yu shuld nly d physical activity recmmended by a dctr? D yu feel pain in yur chest when yu d physical activity? In the past mnth, have yu had chest pain when yu were nt ding physical activity? D yu lse yur balance because f dizziness r d yu ever lse cnsciusness? D yu have a bne r jint prblem that culd be made wrse by a change in yur physical activity? Is yur dctr currently prescribing drugs (fr example, water pills) fr yur bld pressure r heart cnditin? D yu knw f any ther reasn why yu shuld nt d physical activity? 3

4 Sftball Umpire Fitness Testing Prtcls If yu answered YES If yu answered "yes" t ne r mre questins, talk with yur dctr befre yu start becming much mre active r befre yu have a fitness test. Tell yur dctr abut the PAR-Q and which questins yu answered "yes". If yu answered NO If yu answered "n" hnestly t all f the questins, yu can be reasnably sure that yu can start becming much mre physically active r take part in a physical fitness appraisal begin slwly and build up gradually. This is the safest and easiest way t g. Things Change Even if yu answered "n" t all questins, yu shuld delay becming mre active if yu are temprarily ill with a cld r a fever, r if yu are r may be pregnant. If yur health changes s that yu then answer "yes" t any f the abve questins, tell yur fitness r health prfessinal and ask whether yu shuld change yur physical activity plan. 4

5 Sftball Umpire Fitness Testing Prtcls List f Stretches There are many mre stretches than there are muscles in the bdy, and there are quite a few f thse. Here are just a selectin f cmmn stretches targeting all parts f the bdy. Trunk spinal twist knees t chest cat stretch back extensin side trunk Hips sitting hip stretch frward lunge side lunge Legs hamstring (sitting) hamstring (supine) hamstring (standing) 5

6 Sftball Umpire Fitness Testing Prtcls quadriceps (side lying) calf (gastrc) calf (sleus) quadriceps (standing) Upper Bdy chest wrist flexin wrist extensin shulder verhead shulder psterir shulder flexin Neck neck (side) neck (frnt & back) 6

7 Sftball Umpire Fitness Testing Prtcls Chair Stand Test Fitness Test 1 The chair stand test is similar t a squat test t measure leg strength purpse: This test assesses leg strength and endurance. equipment required: a straight back r flding chair withut arm rests (seat 17 inches/44 cm high), stpwatch. prcedure: The umpire sits in the middle f the seat, with their feet shulder width apart, flat n the flr. Frm the sitting psitin, the subject stands cmpletely up, then cmpletely back dwn, and this is repeated fr 30 secnds. Cunt the ttal number f cmplete chair stands (up and dwn equals ne stand. Men s Results 20 stands in 30 secnds Wmen s Results 18 stands in 30 secnds references: Jnes C.J., Rikli R.E., Beam W.C.: A 30-s Chair-Stand Test t Measure Lwer Bdy Strength in Cmmunity-Residing Older Adults. J f Aging & Physical Activity, Jan 2000; 8: 85 Anna Różańska-Kirschke, Pitr Kcur, Małgrzata Wilk, Pitr Dylewicz, The Fullertn Fitness Test as an index f fitness in the elderly, Medical Rehabilitatin 2006; 10(2):

8 Sftball Umpire Fitness Testing Prtcls Wall Sit Test Fitness Test 2 This is a simple test f lwer bdy muscular strength and endurance. purpse: t measure the strength endurance f the lwer bdy, particularly the quadriceps muscle grup. equipment required: smth wall and a stpwatch prcedure: Stand cmfrtably with feet apprximately shulder width apart, with yur back against a smth vertical wall. Slwly slide yur back dwn the wall t assume a psitin with bth yur knees and hips at a 90 angle. The timing starts when the umpire is set and stpped when the subject cannt maintain the psitin. rating males (secnds) females (secnds) excellent >100 > 60 8

9 Sftball Umpire Fitness Testing Prtcls 27 Meter Dash Fitness Test 3 The 27 Meter Dash represents the lngest distance that an Umpire in a fur umpire will have cver quickly. purpse: The aim f this test is t determine acceleratin, and quickness ver the prescribed distance. equipment required: measuring tape r marked track, stpwatch r timing gates, cne markers, flat and clear surface f at least 50 meters. prcedure: The test invlves running a single maximum sprint ver 27 meters, with the time recrded. A thrugh warm up shuld be given, including sme practice starts and acceleratins. Start frm a statinary psitin, with ne ft in frnt f the ther. The frnt ft must be n r behind the starting line. This starting psitin shuld be held fr 2 secnds prir t starting, and n rcking mvements are allwed. The tester shuld prvide hints t maximizing speed (such as keeping lw, driving hard with the arms and legs) and encuraged t cntinue running hard past the finish line. results: Tw trials are allwed, and the best time is recrded t the nearest 2 decimal places. The timing starts frm the first mvement (if using a stpwatch) r when the timing system is triggered, and finishes when the chest crsses the finish line and/r the finishing timing gate is triggered. reliability: If yu have the ability t use timing lights. Have them set at 0m, 13.5m and 27m. If nt, the tester shuld be psitined at the finish line. On their cmmand f g start the stpwatch. Stp when the umpire passes the 27m finish line. 9

10 Sftball Umpire Fitness Testing Prtcls Cper 12-minute Run Fitness Test 4 The Cper 12 minute run is a ppular maximal running test f aerbic fitness, in which participants try and cver as much distance as they can in 12 minutes. purpse: t test aerbic fitness (the ability f the bdy t use xygen t pwer it while running) equipment required: flat val r running track, marker cnes, recrding sheets, stp watch. prcedure: Place markers at set intervals arund the track t aid in measuring the cmpleted distance. Participants run fr 12 minutes, and the ttal distance cvered is recrded. Walking is allwed, thugh the participants must be encuraged t push themselves as hard as they can t maximize the distance cvered. scring: There are Cper test nrm tables fr general guidelines fr interpreting the results f this test fr adults. There are als several equatins that can be used t estimate VO2max (in ml/kg/min) frm the distance scre: VO2max = (22.35 x kilmeters) advantages: large grups can be tested at nce, and it is a very cheap and simple test t perfrm. 10

11 Sftball Umpire Fitness Testing Prtcls The Nrmative data infrmatin has been adjusted t be mre in line with umpire requirements. Cper Test Results fr Males (in meters) 1800 meters Cper Test Results fr Females (in meters) 1700 meters 11