Pre-Testing Body Preparation

Physical Activity:

1. Avoid heavy strenuous exercise for the 24 hours prior to testing. Do not exercise at all on the day of testing to ensure you are well rested.

   
   

2. Wear appropriate clothing for the conditions (e.g. shorts/track pants and t-shirt/singlet/sports top) and non-slip athletic footwear with laces securely fastened (For the football field, football shoes, for the basketball court, basketball shoes). If the tests are going to take place at the laboratory, please use running shoes.

   
   

3.     Female athletes: Please use sports shorts, top and bra.

4. Remove restrictive jewelers, watches, bracelets or hanging earrings that may get caught in equipment.

   
   

5. Do not participate in the testing if you are suffering any injury or illness that is likely to worsen because of participation or you are unwell/not in good general health.

   
   

6. Be sure to warm-up prior to the commencement of testing. 

   
   

7. Cool down appropriately. Do not sit or lie down immediately following maximal exercise. Following completion of testing continue moderate-to light aerobic activity (jog or walk) for 5 minutes followed by some light stretching of both the upper and lower body.

Nutrition:

1. Where possible, consume a high carbohydrate diet in the 24 hours prior to the testing sessions (such as pasta, potatoes, cereals, toast, fruit etc.).

   
   

2. In the two hours before completing the tests do not consume a heavy meal; however, you are strongly advised to have eaten some food in the four hours preceding testing (preferably hyper carbons).

   
   

3. Caffeine products (such as coffee, cola, or tea) should be avoided on the day of testing.

   
   

4. Alcoholic beverages and tobacco products should be avoided 24 hours prior to testing.

   
   

5. Ensure you are well nourished on the day of testing. Please choose water or Sports / Isotonic drinks.

   
   

6. Ensure you are fully hydrated, particularly in hot conditions. Drink regularly in the days leading up to the test, particularly in the 12 hours prior to testing.

   
   

7. Top up body fluids by drinking water regularly throughout the testing session. Continue to consume adequate fluids following exercise to replace any fluids lost during testing.