Mix'Fit Athlete Assessment

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eveloping a strategic and measurable means of managing and assessing a fitness client, athlete or even your own progress is ultimately any coach or manager’s goal. Years where spent doing body-fat percentages assessments determining body composition when athletes all have three things in common: 1. Peak physical conditioning 2. Measurable performance levels 3. Lower body-fat% Maybe it does take a scientist to figure out body composition analysis is merely one scientific approach to establish; my fitness client or athlete is in peak physical condition, compared to the world best?

Method of testing at Mix’Fit™ clubs may vary and there are numerous test available on-line, such as the 12 Minute Cooper Test to determine cardiovascular endurance. All you going to need is a scientific approach, ultimately giving you a score out of a maximum of 10.(See chart) Obviously, the goal of the chart is to identify possible strengths and weaknesses of the test subject. The chart is an excellent tool in establishing areas of conditioning which need more attention in training as well as an individualistic approach in coaching test subjects according to their specific needs.

The simple reality remains individuals with set objectives will need to be managed, directed.

Maximizing time and resources to develop a competitive advantage is exactly what sports is about.

Its worth mentioning. The Mix’Fit™ athlete assessment chart was developed and refined by Mix’Fit™ for elite athletes, exclusively. It was used by TKOMMA™ in preparation of 15 Mixed Martial Art events resulting in 15 consecutive victories for our Mix’Fit™ sponsored athletes.

The conclusions of our little Mix’Fit™ experiment was: The Mix’Fit™ athlete assessment chart works for coaches, athletes and for getting measurable results. It’s also the only coaching aid of it’s kind in the world, fully endorsed by professional fighters, TKOMMA™ and Mix’Fit™.

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Agility & Reaction Time Test Agility is pretty much the bodies ability to change direction, alter course or cease with its existing trajectory or workload, given if it is motivated enough to do so, normally after the analysis of the environmental situation. The body receives instructions from the brain to act, these instructions are relayed to the muscles via neural pathways. The brain uses its sensory organs to collect data, the brain process the data similar to a CPU of a desktop, and relays the processed data as information to the muscles. This all takes time. The superior athlete has good sensory organs, a fast CPU, high density neural pathways and world class muscle.

We may thus conclude a world class athletes can improve agility by developing their: Sensory Organs o Sight o Sound o Taste o Smell o Gut Instinct Increasing Brain Function / Intelligence o IQ o EQ Developing Neurotransmitter Pathways o Supplementation o Repetition Developing Muscle Fibres o Supplementation o Nutrition o Training Side2Side Test We test for agility on the sports field with the 60 meter Side2Side Test by having the athlete change direction on visual and/or audio instructions by the coach. The time taken to complete the 60m course is recorded and compared to previous test to establish a score out of 10.

Stop Test The stop test is as its name implies; the ability for the athlete to stop executing a movement after visual and or audio instruction by the coach. The aim is to get the athlete to perform a movement at full capacity and then to measure the time it took from the STOP instruction to where the athlete actually seized doing the movement. This test is best compared with the brake test they do on motor vehicles or better known as the 100 to 0 test. The score once again is recorded and given a score out of 10 to establish where the athlete lies.

Other Test These test include: Online IQ Test , Psychological Assessments by Sports Therapist, Eye & Hearing Tests

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Power For the purpose of this assessment power will be defined as the ability of the body to generate enough torque/force, normally measured in Newton Meters (NM). Now, from basic science we know; Force = Mass x Acceleration. So as an example we can say; a 100kg weight, moved 10 meters in 1 second generates 1000 NM. 100NM = 100kg x (10m x 1second) Now, without getting to technical all we trying to do is establish the athletes maximum torque generating ability. To do this we allow the athlete to sufficiently warm up and them perform a 1 rep max movement with resistance. In this case we used 3 “power / multi-joint” movement’s like the Bench Press, Dead-Lift, Squat. Again throughout this assessment we will give the athlete an overall score out of 10 compared to a pre-determined set standard.

Top class coaches will have these standards memorised or on record, either from experience or from on-line research.

Strength The only difference between Power and Strength according our personal experience is; Power is the ability to generate maximum torque at a very short interval (0-15 SECONDS), whereby Strength is the ability to lift maximum weight for a medium time interval. This time interval can be varied from discipline to discipline but we prefer a time interval of anything between 15 and 45 seconds max. We use traditional gym equipment to establish a score out of 10 as the equipment allows for a more controlled setup, whilst the assessor can add stuffiest weight in a safe environment.

Static Flexibility Static flexibility is the ability of muscle fibres to lengthen under tension, in a zero-movement / zero-contraction environment. Essentially you establish the flexibility of a muscle measured from muscle origin to muscle attachment. This type flexibility play’s a much larger role in increasing joint angle than it counterpart dynamic flexibility which focuses more on range of motion (ROM). A good assessor will measure both (static & dynamic flexibility) and coaches will incorporate workouts that develop these attributes.

Dynamic Flexibility As mentioned above, Dynamic Flexibility is the ability of the body to perform the same movement but with an increase in range of motion (ROM). For example, it is essentially the ability to lift your leg higher than that of your competition. Obviously Static and Dynamic Flexibility are closely related but the minor difference between; increases in joint angle vs. increase in ROM means you will need to assess both.

Muscular Endurance Muscular Endurance is Power and Strengths older brother. Again as with Power and Strength you will encounter variables such as; Mass, Time, & Acceleration / Rep Speed

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BODY COMPOSITION ANALYSIS Personal Details Name: Surname: Age: Height: Gender: Reach:

GIRTH MEASUREMENTS Description Wrist Fore-Arm Upper-Arm Neck Chest Waist Hips Thigh Calve

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Test 5

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BODY-FAT MEASUREMENTS Description Bicep Triceps Chest Sub-Scapula Abdominal Sacroiliac Thigh Medial Calve

RESULTS Description Body-Fat % Body-Fat .kg Muscle % Muscle .kg

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PERFORMANCE MEASUREMENTS Agility Side 2 Side Stop Test

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Power Test 1 Test 2 Max Bench Max Dead Max Squat * 1 Rep / Max Weight

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Strength Test 1 Test 2 Bicep Curl Leg Extensio.

Seated Row * 10 Reps / Max Weight

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Static Flex Sit & Reach Toe Touch

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Dynamic Flex Strait Kick Side Kick

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M. Endure Test 1 Push Ups Sit Ups * 1 Minute AMRAP

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Cardio 12M. Cooper VO2 Max

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Speed 100m Sprint 30m Sprint

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Muscular Endurance is however measured over longer periods of time anything ranging from 1 minute to 3 minutes. As the name implies it is essentially the muscles ability to endure a workload for an extended period of time, normally performed under a slower rep speed but allot more methodically.

Cardiovascular Endurance Cardio is the body’s relationship with life giving oxygen and the chemical reactions / exchange that take place within that system. The efficiency of this system must be measured, in respect to; chemical rate / volume of absorption, exchange, exhaustion, and its relationship with on-field performance. As you may conclude; seeing as cardio-vascular endurance is based on chemical reactions, energy transfer, energy conversions, the interaction between variables such as temperature, atmospheric conditions, altitude, rep range, rep speed, distance, genetics, supplementation, nutrition and psychology the safest assumption will be; “simpler is better”. So, keep the test and assessments simple, easy and fun.

When dealing with Cardio-Vascular Endurance is always good to remember; “You don’t need to be the world best watch maker to know you have an expensive watch or how to read the time so give you athlete a score out of 10” (See Mix’Fit Magazine Series 3 / Volume 1: “How to Establish Your VO2 Max”) Speed Speed is relatively simple: “How fast can you do something?” Variables, that may influence speed is; rep range, rep speed, range of motion, distance, angle of attack, acceleration and mass. So again keep your assessment simple, consistent and focus allot of training on getting your athletes faster.

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PERFORMANCE SCORE Average Test 1 Agility Power Strength Static Flex Dynamic Flex M. Endure Cardio Speeed

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INJURIES Description

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WEBSITES & LINKS Site Address www.mixfitmag.co.za

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