Topic - Fitness
tests for XC skiers (and Nordic walkers)
Date first posted on eCommunity - 29
October 2007
The clocks have gone back, temperatures in Scandinavia are edging
towards zero, and it's time to think more seriously about our
readiness for the coming ski season - and perhaps to test our
fitness, to see how we have progressed in the last few months or to
judge how much work still has to be done.
You can make up your own tests, like walking or running a lap of
your local park and recording your time on a regular basis. However
you can also choose from a wide range of fitness tests that have
been validated against the general population, and which therefore
show you how you compare to the general population. Such tests can
be good motivators for individuals; and they are also useful for
coaches who want to encourage their students to improve - and to be
able to show them evidence of improvement.
Tests can be static or dynamic.
STATIC TESTS are mainly concerned with measuring body composition
and resting heart rate.
BODY COMPOSITION - BODY MASS INDEX
Body Mass Index (BMI) is an approximate measure of whether your
weight is within a healthy range. You calculate it by dividing your
weight in kilos by your height in metres, and then dividing the
result again by your height in metres.
So, if you weigh 80 kg and you are 1.75 metres tall, then your BMI
is 26.1.
If you don't want to do the arithmetic you can find a BMI calculator
at: http://www.nhsdirect.nhs.uk/magazine/interactive/bmi/index.aspx
The World Health Organisation has set the following norms for BMI
scores:
Under 18.4 = Underweight.
Between 18.5 and 24.9 = Ideal.
Between 25 and 29.9 = Overweight.
Between 30 and 39.9 = Obese.
Over 40 = Very obese.
BMI is a fairly rough and ready indicator. It is not suitable for
athletes or body builders (who would give "false readings" because
they have a lot of muscle, and because muscle is heavier than fat).
Nevertheless, it's a useful measure for ordinary people who want a
general guide to whether they need to lose weight, and if so how
much.
BODY COMPOSITION - PERCENTAGE BODY FAT
This is a better measure of body composition than BMI, but - unless
you have a friend who knows how to use skin-fold calipers - it
requires a bio-electrical impedance device. Professional-quality
models cost over ₤200 but you can buy cheaper (and rather less
accurate) versions on the High Street.
Acceptable levels of body fat are 18-25% for men, and 25-30% for
women. However, athletes will have much lower levels: 6-13% for men
and 14-20% for women.
For more detailed figures relating to general populations and also
to certain categories of sports people, including XC skiers, go to:
http://www.sport-fitness-advisor.com/bodyfatpercentage.html.
BODY COMPOSITION - WAIST: HIP RATIO
To calculate your waist: hip ratio you first measure your waist at
the narrowest part, usually at the navel, after a normal exhalation.
Then you measure your hips at their widest part. Then you divide
your waist size by your hip size to obtain the ratio. A figure
higher than 0.95 (men) or 0.80 (women) is a sign that you are
overweight.
For men, a waist circumference over 94cm (37 inches) is in itself an
indication of higher risk of health problems. For women the figure
is over 80cm (32 inches).
RESTING HEART RATE
You take your pulse when sitting or lying down, ideally first thing
in the morning before you have eaten or drunk anything.
A rate of about 68 beats per minute or less (for men) or about 72 or
less for women is generally considered to be good for ordinary
people. Athletes will have much lower rates – elite athletes perhaps
as low as 45. You can find a chart, with categorisation for age and
sex, at http://www.netfit.co.uk/ty13.htm.
DYNAMIC tests require you to perform a physical activity at maximal
or near maximal effort. Whereas people of any level of fitness can
safely do the static tests, the dynamic ones can be stressful and
you need to be careful. If in doubt, take medical advice before
doing them.
ROCKPORT WALKING TEST
This test of aerobic fitness was developed at University of
Massachusetts and is described at:
http://www.rockport.com/usa/walkingtest.html.
Using a stop-watch you record your pre-test and post test pulse
rates, and your time to walk one mile at best effort pace. You feed
these data (using your pulse rate over 15 seconds, NOT over a
minute) into an online calculator, which sorts your results into one
of five fitness categories. As a bonus, you are given a fitness
programme based on your score.
This is a really useful test for Nordic walking instructors wanting
to introduce a bit of variety and structured challenge into their
classes.
SHARKEY 1.5 MILE RUNNING TEST
This test of aerobic fitness was developed by Dr Brian Sharkey. An
exercise scientist who worked with the US cross-country ski team, he
correlated field results to lab tests and set out general norms.
The test requires you to run at best effort pace for 1.5 miles and
record your time. Average times are about 12 minutes for men and 13
minutes for women. The book "Fitness Cross-country Skiing" by Steven
Gaskill, reviewed in our posting of 10 December 2006, gives a good
description of this test.
SHUTTLE RUNS
These are tests of speed endurance. The best-known is the Bleep (or
Beep) Test, in which you run back and forward on a 20-metre track,
trying to keep in time with a pre-recorded "bleep" signal whose
frequency gets faster as the test goes on. You can buy cassettes
with recordings of the bleeps.
For an idea of how several types of sports people perform on this
test, go to http://www.topendsports.com/testing/beep-scores.htm.
A less structured version of the test is the shuttle run used by Tim
Henman. With this you set up a course of 20 metres, then run from
one end to the other and back, seeing how many times you can do it
in a minute. After a rest of a minute you repeat the test, and then
again after another rest of one minute.
Whichever tests you choose, you should use them regularly but
infrequently. The idea is that they should motivate you to make
gradual and steady improvements in your performance. Avoid the real
temptation to repeat them obsessively every few days - or you'll
wear yourself out.
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