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8.1 20-m Multistage Fitness Test (20-m MFT)
Test description
The
20-m Multistage Fitness Test
measures the subject’s aero-
bic capacity (VO
2max
). The subject sprints 20-m distance at giv-
en speed, waits there until an alarm sound is given and then
sprints back the 20-m distance. This will be repeated until the
subject cannot maintain the speed given by controlled by the
alarm sounds.
Test parameters
MFT has three parameters:
•
Retry Count
determines the number of trials to be performed
in a single test action.
•
Start Speed
determines the speed the subject should exceed
with his first minute of sprints. The units are in kilometers per
hour (km/h).
•
Speed Increase
determines the speed increase after each
minute of sprinting. The units are in kilometers per hour
(km/h).
Test sequence
The subject starts the test by running through the first photo-
cell and
Powertimer SW-300
shows a
Performing Test
notifi-
cation. After the subject has run through the second photocell
she waits until the
Measurement Unit
beeps. After the beep the
subject runs back to the starting point and waits for the next
beep. This is repeated until the subject does not manage to
sprint through the second photocell before the
Measurement
Unit
beeps. After the subject has failed to sprint within time for
three times the test ends. However, if the subject is within three
meters from the photocell when the
Measurement Unit
beeps,
the performance will be accepted.
Test results
Powertimer SW-300
measures the total time spent performing
the test and the number of sprints the subject managed to per-
form. The total distance run is calculated from the number of
sprints. The aerobic capacity (VO
2max
) is calculated from these
measurements.
8.2 505-Test
Test description
505-Test
measures the subject’s ability to accelerate, stop,
change direction and then re-accelerate. A 15-m track is used
for the test and a photocell is placed at 10 meters. The sub-
ject sprints through the photocell to turning line, turns and runs
back through the photocell.
Test parameters
The
505-Test
has one test parameter: The number of retries
to be performed in a test. Each measurement result also has
its own parameter: The direction of the turn. Selecting the
Change Direction
action from the
Test Performer
view shows
the direction selector that allows you to change the direction.
Test sequence
One photocell is placed between the starting line and the turn-
ing point 10 meters away from the starting line. When the test
starts, you must select the direction the subject is going to turn.
The subject starts her sprint from the starting line, sprints to the
turning point, turns and then sprints back through the photo-
cell. This is repeated until the predefined amount of trials has
been performed using both sides of turning.
The
Powertimer SW-300
automatically shows the
Change Di-
rection
selector when the subject has performed all of the left
or right sprints. However, if you want to change the turning di-
rection before that, the
Change Direction
action is used for
that purpose.
Test results
The sprint times are measured and the difference between the
best left and right sprints is calculated from the measurement
results.
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Figure 50
505- test
