- What is it for?
- Main characteristics of the test
- Requirements for conducting the test
- Protocol
- How is it evaluated?
- Professional footballers
- Benefits
- Other highlights
- References
The Course-Navette, Léger or Pi test consists of a test that measures the aerobic capacity of an individual. It consists of making a movement from one point to another, while making changes in speed as indicated by a sound signal.
According to some specialists, this test allows us to know two main aspects: the maximum aerobic capacity and the value related to oxygen consumption. All of this is accomplished through intense and physically demanding activity.
Source: YouTube channel
CM-Integral Physical Conditioning
The principle is quite simple since it consists of making a series of movements in a flat and unobstructed space of 20 meters - although in certain cases elliptical or circular circuits are established. In the process, the individual will need to increase speed from time to time.
This test was designed by Canadian Luc Léger, a professor at the University of Montreal, during the 1980s. Although its design has undergone slight modifications, it is still an extremely important test today.
What is it for?
Some specialists indicate that this test has two main functions:
-Measure aerobic capacity or cardio-pulmonary resistance, both in children and young people.
-Know the value of the maximum oxygen consumption while doing strenuous activity.
Both factors will allow knowing the true physical state of the person who underwent the test.
At this point, it should be noted that this test is widely used in the football environment, since it allows the player to be able to recover quickly, after having done an intense exercise session. In addition, it conditions the player to maintain their performance throughout the game.
Main characteristics of the test
-It's audible. Use an audible warning.
-Incremental. It increases with the passage of time.
-Continuous. It does not allow rest.
-Must bring the subject to the point of fatigue.
-It is sustained in a process of acceleration and deceleration. It consists of moving from one point to another.
Requirements for conducting the test
-Space, gym or track with a flat and smooth surface large enough to mark the 20 meters necessary for the test.
-If you are going to practice in teams, take an adhesive tape or separating cords to mark spaces of two meters wide for each individual who is going to participate.
- Stopwatch so that the coach can monitor the time of the test in relation to the performance of the participants.
- Whistle or tape with the sound set for the test.
Protocol
The test protocol consists of the following:
-A warm-up of 10 to 15 minutes is carried out, in order to prepare the body for the next activity.
-A certain sound signal is established. It should be placed at a point where it can be heard clearly.
-The test site should be a flat place without obstacles. The displacement, in addition, will be made from one point to another, whose distance will be 20 meters.
-The first stages are carried out with a smooth rhythm, since it is about the subject getting used to the test little by little.
-The sound will be emitted just before the subject steps on the 20 meter line. After that, the pace will be increased progressively.
-The test will end when the subject stops because he reached the maximum of performance, or when he cannot step on the established line.
-This process is carried out in 20 stages, of which the first one has fewer repetitions for one minute, while at the end, these increase to 15. This is because the rhythm is accelerating more and more.
-To evaluate the performance in question, the coach or the person in charge must rely on the following table (extracted from ForoAtletismo.com):
It should be noted that the table will allow knowing how much has been achieved during the established time, as well as the Maximum Oxygen Consumption Value (VO2max).
How is it evaluated?
Table 1 shows the phases or levels that comprise the test. In certain cases, 20 or 21 apply, depending on the modifications made by the coach. In any case, different scales will be handled, in order to establish the achieved performance:
Professional footballers
-Excellent: 14 levels or more.
-Well: 13 or 14.
-Enough: between 12 and 13.
-Poor or bad: less than 12.
In the Swedish navy, for example, a minimum of 9.5 is required, while in the special operations regiment in Canada, they require a compliance of 10 to pass the test. On the other hand, for sports fans, it is estimated that it is acceptable from nine to 12.
Similarly, the trainer must rely on the calculation of the Maximum Oxygen Consumption Value (VO2max) of the participants. Therefore, the following formula will be taken into account: VO2max = 5,857 x Speed (km / h) -19,458.
Benefits
-It allows to know with certain precision the lung and heart capacity.
-Helps to increase the physical capacities of professional players, athletes and people who are part of the military and police.
-It is easy to implement and does not require too many equipment.
-It is a tool applicable in schools and other educational institutions.
-Allows awareness of the importance of maintaining good physical condition.
Other highlights
-The increase in speed occurs between the periods or levels established, not during the race.
-Said increase will be 0.5 km / h at each level.
-The participant will be able to make a notice indicating that they need to take a break. However, a second time will be reason enough for you not to continue with the test.
-If the participant is ahead of the rhythm, he can receive a first warning. Otherwise, it will be removed from the test.
-Those who carry out the test must have the necessary clothing in the process, in order not to have difficulties when doing the training.
-When arriving before or just in time to the established line, no turns can be made. It is advisable to stop and continue in the other direction.
-In the same line, it is suggested to alternate the legs when making the changes so that the force in the dominant leg can be applied in the final stretch of the test.
-It is a test that is applicable in schools from childhood to adulthood. Some specialists, in fact, indicate that it is advisable to start in the early stages to help promote good physical condition.
-Because it is a demanding test, it takes time and dedication to improve results.
References
- How to know what our VO2 max is? (2017). In Personal Running. Retrieved: October 10, 2018. In Personal Running de personalrunning.com.
- How to assess your aerobic endurance: test de la course navette. (2016). In ForoAtletismo.com. Retrieved: October 10, 2018. In ForoAtletismo.com from Foroatletismo.com.
- Assess your aerobic fitness with the Course Navette. (2018). In Popular Races. Retrieved: October 10, 2018. In Carreras Populares de carrerapopulares.com.
- Assess your aerobic endurance with the course navette test. (2017). In Vitonica. Retrieved: October 10, 2018. In Vitonica from vitonica.com.
- Test course navette of 20 meters with one minute stages. An original idea that has lasted 30 years. (2014). In Apunts Medicine De L'Esport. Retrieved: October 10, 2018. In Apunts Medicina De L'Esport of apunts.org.
- Cardiorespiratory resistance test. (sf). In Sweat Shirt. Retrieved: October 10, 2018. In Sudar la T-shirt from sudarlacamiseta.com.
- Test Course-Navette. (sf). On Wikipedia. Retrieved: October 10, 2018. In Wikipedia at es.wikipedia.org.