College of Health and Social Care
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SUCCESS Test Explanations
1. Direct measurement of aerobic capacity (V02max)
VO2max, or aerobic capacity, is the maximum amount of oxygen a person can utilise. It is generally regarded as the single-best indicator of aerobic fitness. Whilst it is influenced by age, gender and genetic background, there is strong evidence to suggest that aerobic capacity increases with regular training.
How is it tested?
In order to measure your VO2max, an exercise test involving a maximal effort will be undertaken on either a cycle or a treadmill. You will breathe into a mouthpiece and expired air samples will be recorded.
2. Determination of Threshold points
Energy can be generated aerobically (with oxygen) or anaerobically (without oxygen). Exercise can be maintained for long periods of time when the energy is generated aerobically, whereas anaerobic exercise induces fatigue and exercise performance is therefore limited in this zone.
2.1 Lactate Threshold (LT) and the Onset of Blood Lactate Accumulation (OBLA)
Lactic acid is produced as a consequence of utilising anaerobic energy sources. At low to moderate levels of exercise, lactic acid can be removed as quickly as it is produced. However, when exercising at a heavy intensity, where the majority of energy is derived from anaerobic sources, the production of lactic acid exceeds removal and as a consequence it accumulates in the muscle [LT]. The muscle cell can only tolerate a certain amount of lactic acid before it spills in to the bloodstream causing acidity which results in muscular ‘soreness’ or ‘tiredness’ [OBLA]. Lactic acid accumulation is considered to be a limiting factor to sport and exercise performance.
How is it tested?
In order to prescribe heart rate training targets, you will be required to undertake a sub-maximal test (ie. you are not required to exercise to exhaustion). It involves a series of exercise stages, each lasting 3 to 4 minutes in length. Each stage is separated by a one minute rest interval, within which we will take a small sample of blood from your earlobe or finger. The test can be completed on a cycle or treadmill.
2.2 Anaerobic Threshold (AT)
The onset of blood lactate accumulation leads to anaerobic threshold [AT], which is effectively the ‘ceiling’ of the aerobic zone (the point at which oxygen is no longer available to generate energy for exercise); for this reason, we are interested in increasing this value. Any positive change in the AT will directly translate into improved sporting or functional performance.
How is it tested?
We use expired air samples to define the AT and for this reason, this test will require you to breathe into a mouthpiece connected to a gas analysis device. Even though the AT is determined prior to you reaching your maximum exercise level, it is likely that this test will involve a maximum effort, as we will combine this with measurement of your aerobic capacity. The goal of any training prescription around these thresholds is to increase the size of the aerobic component of energy provision.
3. Mechanical efficiency
Human movement is relatively inefficient as only a proportion of the energy available can be used for purposeful work, with the remainder being lost as heat. Mechanical efficiency can therefore be defined as a comparison between work input (ie. how much your body is doing) and work output (ie. your level of performance). In sporting performance, we are interested in improving this ‘mechanical’ efficiency.
How is it tested?
We can measure mechanical efficiency during a lactate test. There is no need for you to exercise to exhaustion in this test. It involves a series of exercise stages, each lasting 3 to 4 minutes in length. In the final minute of a selection of the exercise stages, you will breathe into a mouthpiece, which will collect expired air samples. The test can be completed on a cycle or treadmill.
4. Heart Rate (HR) training zones
Heart rate is a well recognised and widely-used means of monitoring exercise training intensity. Based on the data generated, we will be able to provide you with specific and individualised heart rate training targets / zones which will enable you to pitch your training at the right level to optimise the effects.
5. Rate of Perceived Exertion (RPE) training zones
Where it is not possible to use heart rate, RPE can be useful as a means to monitor your exercise training intensity. Based on the data generated, we will be able to provide you with specific and individualised RPE training targets / zones which will enable you to pitch your training at the right level to optimise the effects.
6. Percentage body fat
Body mass is made up of many different types of weight, most notably lean body tissue (muscle, bone, connective tissue, internal organs and water) and body fat. A certain amount of body fat is essential for normal bodily function as this fat cushions internal organs and helps to maintain a suitable body temperature. Any remaining fat is ‘storage’ fat and is found mainly in the cells underneath the skin. In large amounts, excess fat can be detrimental to sporting performance. Further to this, a higher percentage of body fat is linked with a number of lifestyle-related diseases.
How is it tested?
To determine your percentage body fat, we will use one of the following two methods:
- Bioelectrical Impedance - A small electrical current is passed through the body. Body fat percentage is estimated based on the resistance to the flow of this electrical current.
- Skinfold callipers - After a number of anatomical sites are marked on the body, a small device is used to measure the thickness of the skin at each of these sites. The sum total of these measurements is then used to calculate percentage body fat.
7. Somatotype
This test uses a series of anthropometric measures to offer an indication of your body type. Whilst we have a natural tendency to be either endormorphic (rounded), mesomorphic (muscular) or ectomorphic (slim), we all have each of these components in varying degrees. The degree to which a component is present can be determined on a scale ranging from one to seven, with one as the minimum and seven as the maximum.
How is it tested?
As part of a body composition testing profile. A series of skinfold measures and bone widths are inputted into an equation to generate a score for each of the three somatotypes.
8. Height / Weight / Body Mass Index (BMI)
These standard measures are included within all testing packages. Body Mass Index (BMI) is the relationship between your height and weight. This measure is widely used by health and medical practitioners to assess your weight status.
How is it tested?
Using scales and a height measure in the laboratory.
