Testing
Report
Aim: The problem I am trying to solve with this experiment is "How does a focused training program help performance in the game of rugby? ". To solve this problem I will put a back and a forward doing my training program. They will test their fitness at the beginning and at the end of 5 weeks of training to compare the results and analyze the improvement.
Training Structure
The training will take about 5 weeks to complete and we will follow the structure also displayed in the page "Training":
Training Structure
The training will take about 5 weeks to complete and we will follow the structure also displayed in the page "Training":
Trainings
The trainings will be the the examples displayed is each of the sections of training, click on the buttons to see the routines:
The trainings will be the the examples displayed is each of the sections of training, click on the buttons to see the routines:
Upper Body Exercises
For better quality when putting on full screen please adjust the quality yourself by going to the Definition's button on the bar at the bottom of the video.
For better quality when putting on full screen please adjust the quality yourself by going to the Definition's button on the bar at the bottom of the video.
Side Push Ups
Sit Ups
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Close Push Ups
Prone Cobras
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Elbow to Knee Twist (Sit Ups)
Chair Dips
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Lower Body Exercises
For better quality when putting on full screen please adjust the quality yourself by going to the Definition's button on the bar at the bottom of the video.
For better quality when putting on full screen please adjust the quality yourself by going to the Definition's button on the bar at the bottom of the video.
Jumping Squats w/Dumbbells
Jumping Lunges w/Dumbbells
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Stiff Legs w/Dumbbells
Step Ups w/Dumbbells
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High Knees w/Dumbbells
Skis w/Dumbbells.
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Fitness Trainings
For this experiment there will be 6 components of fitness evaluated each of this with its own specific test (this tests were taken from www.brianmac.co.uk and www.topendsports.com please check this pages for more useful information about fitness testing):
Illinois Test
For this experiment there will be 6 components of fitness evaluated each of this with its own specific test (this tests were taken from www.brianmac.co.uk and www.topendsports.com please check this pages for more useful information about fitness testing):
- Agility (Illinois Test)
- Cardiovascular Endurance ( Multi-stage fitness test, also called beep test)
- Muscular Endurance (Seven Stage Sit-up Test)
- Power (Standing Long Jump Test)
- Speed (Flying 30 meters Sprint Test)
- Strength (Wall Sit Test)
Illinois Test
On this test they will need to follow the path on the left and complete it as quick as possible. The players will follow the table bellow to evaluate their fitness.
Multi-Stage Fitness Test
For this test the players will need to perform the beep test, where you need to reach to the other side of the perimeter (30meters) before the beep goes of. When they do, they must reach the other end. It keeps like this as the time between the beeps get shorter, so the test keeps getting harder. The players will follow the table bellow to evaluate their fitness.
Seven Stage Sit-Up Test
For this test the athletes will need to perform each stage of the sit up test until you aren’t able to so. The players will follow the table bellow to evaluate their fitness.
For this test the athletes will need to perform each stage of the sit up test until you aren’t able to so. The players will follow the table bellow to evaluate their fitness.
Standing Long Jump Test
For this test the players will need to jump as longer as they can, only standing. Their feet must be together. The players will follow the table bellow to evaluate their fitness.
For this test the players will need to jump as longer as they can, only standing. Their feet must be together. The players will follow the table bellow to evaluate their fitness.
Flying 30 meters Sprint Test
For this test the players will need to run 60 meters in a straight line from one cone to another. The players will follow the table bellow to evaluate their fitness.
For this test the players will need to run 60 meters in a straight line from one cone to another. The players will follow the table bellow to evaluate their fitness.
Wall Sit Test
This test consists on leaning their back onto a wall and putting their knee joints on a 90º angle. Then they take one foot of the ground and start recording until the athletes cannot do it anymore and they put the foot back on the ground. The players will follow the table bellow to evaluate their fitness. |
Hypothesis: In my opinion this is a pretty accurate training as has several exercises from different sources combined. The athletes will have a considerable increase in their components of fitness. The difference between the two athletes is that the forward will have a bigger increase in muscular endurance power and strength. The anaerobic fitness of the forward should increase more than the back's as well. The back's components of fitness that will increase more than the forward's will be agility, cardiovascular endurance and speed.
Materials: Dumbbells; Cones; Stopwatch; Sports Mat; Plane Field; Two Sportswear Kit.
First Results
Last Results
Differences Between Results
Conclusion & Evaluation: "How does a focused training program help performance in the game of rugby? ". I can conclude that the improvement on the athletes performing the training program was really effective as we can see an improvement in every component of fitness tested. My hypothesis was indeed correct where I stated that the forward would gain more more muscular endurance, strength and power while in the oder end the back would gain more agility, cardiovascular endurance and maybe a little bit more speed. What I didn't expect was that the increase in the strength would be so similar, but what I now realize is that the fitness test for strength is focused on the legs mainly and the difference between the Lower Body Workout form a back to a forward is just the rest time so the forward is able to train more its anaerobic fitness. Also I had the impression that the test for muscular endurance wasn't that great since it had such few exercises to go through, nevertheless the results were indeed the expected and it truly proved that this training program indeed works. At the beginning the first results showed that the forward player was in better shape than the back and that could affect the results as his training should be harder than the backs to match the player's physique. Nevertheless this wasn't a problem. What I would have liked to do to make this more accurate was to make a intermediate fitness testing so we could see intermediate improvement, but since I finished making the programs a little bit late, we couldn't have enough weeks of training to notice any improvement at all. Overall I think that this was a accurate testing which was supported by the correct hypothesis and clear improvement.
Work Cited
Images
"Illinois Agility Run Test." Illinois Agility Run Test. N.p., n.d. Web. 6 Jan. 2014. <http://www.brianmac.co.uk/illinois.htm>.
"Wall Sit Test." Wall Sit Leg Strength Test. N.p., n.d. Web. 8 Jan. 2014. <http://www.topendsports.com/testing/tests/wall-sit.htm>.
Websites
"Illinois Agility Run Test." Illinois Agility Run Test. N.p., n.d. Web. 6 Jan. 2014. <http://www.brianmac.co.uk/illinois.htm>.
"Multi-Stage Fitness Test." Multistage Fitness Test or Bleep Test. N.p., n.d. Web. 8 Jan. 2014. <http://www.brianmac.co.uk/beep.htm>.
"7 Stage Abdominal Strength Test." 7 Stage Abdominal Strength Test. N.p., n.d. Web. 8 Jan. 2014. <http://www.topendsports.com/testing/tests>
"Standing Long Jump Test." Standing Long Jump Test. N.p., n.d. Web. 8 Jan. 2014. <http://www.brianmac.co.uk/stndjump.htm
"Flying 30 metre Test." Sprint speed test over 30 metres. N.p., n.d. Web. 8 Jan. 2014. <http://www.brianmac.co.uk/flying30.htm>.
"Wall Sit Test." Wall Sit Leg Strength Test. N.p., n.d. Web. 8 Jan. 2014. <http://www.topendsports.com/testing/tests/wall-sit.htm>.
Images
"Illinois Agility Run Test." Illinois Agility Run Test. N.p., n.d. Web. 6 Jan. 2014. <http://www.brianmac.co.uk/illinois.htm>.
"Wall Sit Test." Wall Sit Leg Strength Test. N.p., n.d. Web. 8 Jan. 2014. <http://www.topendsports.com/testing/tests/wall-sit.htm>.
Websites
"Illinois Agility Run Test." Illinois Agility Run Test. N.p., n.d. Web. 6 Jan. 2014. <http://www.brianmac.co.uk/illinois.htm>.
"Multi-Stage Fitness Test." Multistage Fitness Test or Bleep Test. N.p., n.d. Web. 8 Jan. 2014. <http://www.brianmac.co.uk/beep.htm>.
"7 Stage Abdominal Strength Test." 7 Stage Abdominal Strength Test. N.p., n.d. Web. 8 Jan. 2014. <http://www.topendsports.com/testing/tests>
"Standing Long Jump Test." Standing Long Jump Test. N.p., n.d. Web. 8 Jan. 2014. <http://www.brianmac.co.uk/stndjump.htm
"Flying 30 metre Test." Sprint speed test over 30 metres. N.p., n.d. Web. 8 Jan. 2014. <http://www.brianmac.co.uk/flying30.htm>.
"Wall Sit Test." Wall Sit Leg Strength Test. N.p., n.d. Web. 8 Jan. 2014. <http://www.topendsports.com/testing/tests/wall-sit.htm>.