Spring Fitness Testing
Fitness testing is this Friday, May 18th from 6:00 to 9:00. Bring running shoes and loose fitting clothing for the testing.
Fall Fitness Testing (Adults)
On Friday, September 28, we will host our 6th Annual Fall Fitness Test from 6:00 – 9:00 pm at Grandview Heights 12603 63 Avenue. Please try to arrive a little early, as we will need all three hours to complete testing.
The purpose of the Fitness Test is to benchmark where you are at in your fitness currently, and to set measurable goals for improvement when we resume testing in May 2013. This is not a competitive thing, since everyone’s results are about your own personal journey.
Wear comfortable work-out clothes including runners, and bring a stop watch and measuring tape. If you have a Heart-Rate Monitor, you are welcome to wear that too, because one of our events does require HR measurement, and you may want to track the entire work-out through the evening.
Between 6 and 6:45, we will conduct the first two events outside, and then we’ll finish inside for the balance of the evening.
The Form has been emailed to you. Please print it out, and bring to the class. If you completed the Fitness test last Spring, I will publish your results this week, so that you can add them in the sheet and give yourself some targets for performance.
Good Luck!
Well done on Fall Fitness Tests
I’m pleased to announce that we had a record number of students participate in our Fall Fitness testing this year. 17 students, including 3 youth 16 and under, completed the 3-hour test protocol of 12 tests profiling a student’s strength endurance, cardio, agility, power, and flexibility, all aspects of fitness important to karate performance.
The results will now be analyzed and announced as soon as they are complete.
Club Sprint Fitness Test Results
I am pleased to announce the trends in aggregate fitness test results for all students present at both the September 2009 and June 2010 testing.
Overall, in all areas tested, the club members who attended both (N = 7), produced the following results:
1. Press Up Test count Average – decreased by 1% – a minor drop that is within statistical noise;
2. Forward Plank time average – increased by 30% – this is statistically significant and a testament to the power of focussed efforts we all made in strengthening the core;
3. Standing Long Jump average distance – increased by 5.5% – good
4. Squat Press throw distance average – increased by 1.7%
5. Sergeant Jump distance average – increased by 12.9% – this is also significant, and reflects an improvement overall in leg power. There is generally a correlation between vertical and horizontal jumping (results earlier).
6. Hexagon Agility average time – decreased by 5.2% – good
7. Illinois Agility average time – decreased by 3.2%. There is generally a correlation between this test and the Hexagon test.
8. Shoulder and Wrist average distance – improved by 1.4%
9. Hip and Trunk average distance – improved by 1.2%. Despite improvements in leg power, flexibility has been retained.
10. Trunk and Neck flexibility average distance – increased by 14.3%. Very Good. Despite the increases in core strength, which tend to shorten the rectus abdominus group, the ability to stretch against them has improved.
11. VO2max test results – increased by 6.7%. This shows that anaerobic interval training works.
Spring Fitness Testing
We will conduct our Spring Fitness Testing on Friday, June 4th. The class will run from 6:00 – 9:00 pm (one hour longer), so that we can complete the testing in one night. Adult members only.
Fitness Testing Results
Members of the BKA have shown some great improvement when comparing results from September 2008 and May 2009 in recent Fitness Testing, demonstrating the efficacy of our training program. Some highlights include: 1. Upper body muscular endurance +17.6% 2. Core muscular endurance +23.3% 3. Hamstring flexibility +12.5% 4. Explosive leg power +4.5 to +7.7% 5. Integrative leg, core, upper body power +5.8% 6. Agility +7.2% Other flexibility and aerobic capacity measures remained relatively unchanged. I’m very pleased with the results, and will use them to improve the strength training program for the Fall of 2009. Progressive, structured strength training is important base training for martial arts, and our four-phase program running over 9 months has delivered solid results.