YOYO TESTE

ndice
Test de Course-Navette (Yo-Yo Test)............................................................................2
20 Meter Shuttle Run Test.............................................................................................4
Yo-Yo Test.....................................................................................................................8
Beep Teste Aerbico Fitness Assessment para Futebol...............................................10
Yoyo teste....................................................................................................................13
YO-YO TESTS...........................................................................................................16

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Test de Course-Navette (Yo-Yo Test)

Anteriormente e incluso en la actualidad se utiliza el Test de Cooper como prueba para la

medicin del rendimiento de la resistencia aerbica en futbolistas y atletas de los deportes derivados
de este (ftbol sala, ftbol saln, ftbol playa, ftbol 7, etc.).
Hoy en da se conoce que el uso de las pruebas fsicas deben reproducir en lo posible los
patrones de movimientos caractersticos de cada disciplina, bien sea bajo condiciones de laboratorio
o en el campo deportivo mismo (que es lo que al final se busca).
El Ftbol es un deporte de carcter intermitente donde se conjugan perodos de alta
intensidad en cortos perodos de tiempo interespaciados por perodos de media y baja intensidad de
duracin mucho ms larga. Esto adems tambin aunado a los cambios de direccin y diversidad de
movimientos que el atleta realiza durante un partido.
Por ello la aplicacin de pruebas ms especficas a la disciplina permite tener una mejor
apreciacin sobre las cualidades fsicas del jugador, en este caso, la resistencia aerbica.
Una de estas es la Prueba progresiva de carrera de ida y vuelta o Course Navette diseada
por Leger y Lambert en 1982. Su objetivo es determinar la potencia aerbica mxima. Es una
prueba progresiva, triangular, mxima, indirecta y colectiva. Consiste en correr el mximo tiempo
posible sobre un trazado de 20 metros en doble sentido ida y vuelta, siguiendo el ritmo impuesto por
una seal sonora (Fig.1).
Dicha seal est calibrada de forma que la velocidad inicial de carrera es de 8 km/h y se
incrementa en 0,5 km/h a intervalos de 1 min cada vez que suena la seal el sujeto debe encontrarse
en uno u otro extremo del trazado de 20 m. Se basa en el principio de que el tipo de esfuerzo, por su

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intensidad y duracin, viene limitado principalmente por el metabolismo aerbico (suponiendo
como constantes el componente anaerbico y el rendimiento).
El Consumo mximo de oxgeno (VO2mx) es estimado indirectamente, considerando el
costo energtico medio de la velocidad de carrera alcanzada en la ltima carga completada (estadio
o palier) y la edad del sujeto, segn la siguiente ecuacin (Rodrguez y Guisado, 1992) :

VO2mx = consumo mximo de oxgeno estimado (ml/kgmin)

v = velocidad mxima, correspondiente al ltimo medio completado (km/h)
e = edad del sujeto (aos)
Se tomar como ltimo estadio o palier al individuo fallar en dos oportunidades
consecutivas la llegada a las lneas conjuntamente con la seal sonora, tomndose como vlido el
estadio anterior completado.
La prueba presenta una validez media (r = 0,84), con un error de prediccin (Syx = 10%)
aceptable para estudios de grupos amplios de poblacin. Su fiabilidad es mayor en sujetos adultos (r
= 0,97) que en nios (r = 0,80).
Cabe acotar que, simultneamente pueden evaluarse hasta 25 personas disponiendo de 4
personas evaluadoras, aunque para grupos de hasta 10 personas con un solo evaluador bastara.
Para futbolistas el consumo mximo de oxgeno promedio registrado est entre 50 y 65
ml/kgmin para hombres y 48 y 60 ml/kgmin

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20 Meter Shuttle Run Test

(Multistage Fitness, Beep, Bleep)

1. Procedimentos: Instrues detalhadas para conduzir o beep test

The multistage fitness test, also known as the 20 meter shuttle run test, beep or bleep test
among others, is nowadays a very common test of aerobic fitness.
1.1. Diagram:

1.2. Description: This test involves continuous running between two lines 20m apart in time
to recorded beeps. For this reason the test if also often called the 'beep' or 'bleep' test. The time
between recorded beeps decrease each minute (level). There are several versions of the test, but one
commonly used version has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr
each minute.
1.3. Scoring: The athletes score is the level and number of shuttles reached before they were
unable to keep up with the tape recording. This score can be converted to a VO2max equivalent
score.
1.4. Equipment required: Flat, non-slip surface, marking cones, 20m measuring tape, prerecorded audio tape, tape recorder, recording sheets.
1.5 Target population: Suitable for sports teams and school groups, but not for populations
in which a maximal exercise test would be contraindicated.
1.6. Validity: There are published VO2max score equivalents for each level reached. The
correlation to actual VO2max scores is high.
1.7. Reliability: Reliability would depend on how strictly the test is run, and the practice
allowed for the subjects.
1.8. Advantages: Large groups can perform this test all at once for minimal costs. Also, the
test continues to maximum effort unlike many other tests of endurance capacity.

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1.9. Disadvantages: Practice and motivation levels can influence the score attained, and the
scoring can be subjective. As the test is usually conducted outside, the environmental conditions can
be often affect the results.
1.10. Other considerations:
As the audio-tapes may stretch over time, the tapes need to be calibrated which involves
timing a one-minute interval and making adjustment to the distance between markers. The
recording is also available on compact disc, which does not require such a stringent calibration, but
should also be checked occasionally
This test goes by many names, though you need to be careful as the different names also
may signify that these are different versions of the test. Therefore you need to be wary when
comparing results or comparing to norms.

2. Variaes do Teste: descrio de algumas variaes comum do teste.

There are several versions of the test around, but most are very similar. However, when you
interpret the results you should ensure that you have norms relevant to the test version you have
used. For a comprehensive review of protocols, see the article by Tomkinson (see references).
2.1. British National Coaching Foundation
A version has been published by the British National Coaching Foundation, which is a
variant on that originally described by Lger et al. (see references). Participants start at a speed of
8.0 km/h, with the second stage at 9.0 km/h, and thereafter there is an increase in speed by 0.5 km/h
each stage.
2.2. Australian Coaching Council version
The Australian Coaching Council (under the banner of the Australian Sports Commission)
have produced two versions of the 20 m shuttle run test, with one-minute stages (or levels). Each
version is exactly the same. As in the British version mentioned above, the participants start at a
speed of 8.0 km/h, with the second stage at 9.0 km/h, and thereafter there is an increase in speed by
0.5 km/h each stage.
2.3. Aero Test
Another shuttle type of test that has been pointed out to me is the Aero test, which is like the
bleep test but each bleep is 0.05 km/hr quicker than the last one and there are no levels. It is a 20m
shuttle run and each 20m counts as a score of one.

3. Maximizing Your Score:

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The beep test is a test of fitness, and is used as a measure of your aerobic capacity. It is not
something that you would normally train for, as you would usually be doing the training for your
specific sport and using the test to determine if you have reached your training goals.
However, the test is also commonly used as an important selection criteria for some sporting
teams or jobs. Therefore many people need to train specifically for the test in order to reach a
desired score.
Ideally, the test should be a true representation of your aerobic fitness. However, due to the
nature of the test, there may be inaccuracies and you may not be reaching the level you have the
potential to. I see that there are three main areas that can be addressed to maximize your beep test
score: mental toughness, pacing strategies and physical conditioning. Depending on what level you
are at, one or more of these can be used to help you achieve your potential in this test.
3.1. Do Physical Training
If you really want to significantly improve your beep test score, you need to do some aerobic
type training. You cannot avoid it, you will have to do some hard work. This would include some
long slow running with some interval training.
3.2. Prepare Well
You should be physically ready to perform the test. You should have recovered with at least
24 hours since the last heavy training session, and be free from injury or illness. Make sure you
hydrate well before hand (see pre-exercise hydration), and have a light meal 1-2 hours before the
test. You should also feel comfortable, by wearing loose clothing and by having firm fitting
footwear with a good grip. You should also perform a light warm-up before the test.
3.3. Be Mentally Tough
The beep test can be a mentally tough test for some, and some good improvements can often
be made, without any change in your base fitness, by a more positive state of mind. Pushing trough
the pain barrier may help you reach a higher level.
3.4. Use Sound Technique
Using an efficient turning technique you will minimize any excess energy wasted during the
turning phase. As you come in to the turn, time it so that only one foot just touches over the line,
and turn sharply, not following a wide arc which will mean more distance traveled. You should drop
your hips slightly as you turn, and push off strongly for the first few strides to get up to pace. When
you get near the end of a level, try to be on time with the beep, and step up your pace straight away.
Run efficiently to conserve energy - run with your shoulders relaxed and breath deeply and
smoothly.
3.5. Use Pacing Strategies

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Also without any change in aerobic fitness, you may be able to improve your score by
pacing yourself so that energy is not wasted from end to end. Try and stay relaxed, quickly getting
up to the required pace. Running at a consistent pace will be more efficient.
3.6. More Information
The Australian Institute of Sport - Strength & Conditioning - provide a small amount of
information on using the 'beep test" for training for a fitness test i.e. firemen ...
http://www.ais.org.au/condition/shuttle.htm

4. Results: Alguns resultados de atletas

Despite there being lots of references to the beep/bleep test online, there is not many
instances of actual scores or results being published. The following are just some that have been
found or are known, though you must consider that it is difficult to compare scores as it is not
known what test version or protocol was used. As the shuttle run test is mainly for team sports, most
of the great distance runners of the world, who would undoubtedly perform the best on the test,
have not undertaken the test.
4.1. Top Scores
There are some unconfirmed rumors that athletes have completed the test (all 23 levels?),
such as David Beckham (football), Lance Armstrong (cycling) and Neil Back (England rugby
player)
4.2. Rugby
Graham Bashop, All Black (rugby) scrum half did a 19 in the early 90's. Most professional
rugby flankers score in the 12 to 13 range, while props score around level 10. Jonah Lomu, the
awesome 260 lb winger from the All Blacks, has a best of only level 10 explaining why he is a
winger and not a number 8.
4.3. Field Hockey
The best players in the Australian Hockey team get to around level 17 (Livermore and
Dwyer), most reach between 14-16, and a couple may just make 12.
4.4. Females
For females, the UK National Women's Rugby seven a side to Hong Kong spring 2001
averaged over 11 with a range from 9 to 12.

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Yo-Yo Test
Alejandro Cceres (Uruguai)
Preparador Fsico da Seleo de Honduras
Test Intermitentes:
Los Test de protocolos intermitentes son los Test que fueron desarrollados por el Doctor Jens
Bangsbo, investigador del Instituto August Krogh de Copenhage Dinamarca.
Importantes para la valoracin de la performance aerbica y anaerbica del ftbol y deportes
con caractersticas intermitentes.
1) Yo-Yo intermitente de recuperacin:
Tiene dos niveles, el nivel uno, se utiliza para evaluar futbolistas con bajo nivel de
entrenamiento y jugadores desde 13 hasta 16 aos (en trminos grales.)
El nivel 2, se utiliza para evaluar futbolistas con alto nivel de entrenamiento y jugadores
desde 16 aos en adelante. Se colocan marcas sobre una distancia de 20 mts., el jugador debe ir,
volver y tiene una pausa fija de recuperacin de 10" (puede trotar dentro de la zona de
recuperacin).
Las velocidades de desplazamiento (ir y volver) son indicadas mediante seales sonoras de
una cinta grabada. El jugador debe tratar de completar tantas acciones de ir y volver como sea
posible. El objetivo del Test es valorar la capacidad de recuperarse del jugador ante acciones
intermitentes repetidas de elevada intensidad, las velocidades de carrera son mas elevadas que en
test de resistencia, (las velocidades de desplazamiento van aumentando cada minuto). El test
finaliza cuando el jugador no puede mantener la velocidad de las seales sonoras, la primera vez se
lo advierte y la segunda sale de la prueba, marcando el estadio alcanzado, determinando distancia
recorrida y velocidad lograda. La duracin del mismo es relativa al nivel de eficiencia fsica de cada
jugador.
2) Yo-Yo intermitente de resistencia:
Tiene dos niveles, el nivel 1, se utiliza para evaluar futbolistas con bajo nivel de
entrenamiento y jugadores desde 13 hasta 16 aos (en trminos grales.)
El nivel 2,se utiliza para evaluar futbolistas con alto nivel de entrenamiento y jugadores
desde 16 aos en adelante. Se colocan marcas sobre una distancia de 20 mts., el jugador debe ir,
volver y tiene una pausa fija de recuperacin de 5" (puede trotar dentro de la zona de recuperacin).
Las velocidades de desplazamiento (ir y volver) son indicadas mediante seales auditivas de
una cinta grabada. El jugador debe tratar de completar tantas acciones de ir y volver como sea
posible. El objetivo del test es valorar la capacidad de resistencia del jugador ante acciones
intermitentes repetidas, las velocidades de carrera son mas bajas que en el test de recuperacin, (las
velocidades de desplazamiento van aumentando cada minuto). El test finaliza cuando el jugador no
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puede mantener la velocidad de las seales sonoras, la primera vez se lo advierte y la segunda sale
de la prueba, marcando el estadio alcanzado, determinando distancia recorrida y velocidad lograda.
La duracin del mismo es relativa al nivel de eficiencia fsica de cada jugador.
Hemos utilizado estos Test con: Plantel Profesional Club Rosario Central. Plantel
Profesional Club Atltico Estudiantes de Buenos Aires. Divisiones Inferiores de Asociacin Atltica
Argentinos Juniors. Plantel profesional de Basquetbol Club Ferrocarril Oeste. Plantel 1ra B Club
San Fernando. Hockey Csped.

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Beep Teste Aerbico Fitness Assessment para Futebol

A variety of popular fitness tests are generically called "Beep Tests" because an audio tape is
used to control timed runs over a measured course, and an audio tone communicates timing
information the test subjects (runners). The tests are run continuously until the subjects can no
longer continue or start to miss (arrive late at gates). The highest running pace and number of
repetitions that the runner can accomplish successfully is then the players rating. The rating is
translated, by some biometric wizardry, into an estimate of VO2Max, the amount of Oxygen that
the athlete can consume per unit of body mass.
Beep tests are very popular for pre-season and in-season fitness assessments for soccer
players and athletes in other sports. The minimal equipment and space requirements make them
attractive. The interval runs that are part of a beep test prove very challenging for even elite soccer
players in top condition. Better still, the tests provide a very good spread in results, separating
athletes into many levels of fitness, providing the soccer coach with a realistic, quantitative,
assessment of individual and team fitness.
In the standard Beep Test (also known as the Leger Test), the runner covers a 20 meter
interval at steadily increasing pace, with several iterations to be completed at each pace before
moving on to the next. In the Birtwell Test, a 40 meter course is used. There are also tests for
which the running pace varies randomly, in an attempt to more closely match game conditions.
There are also variations that allow some recovery time between running intervals.
Yo Yo Endurance Test
Shown here is the outline of the test procedure for the Yo Yo Endurance Test given by Jens
Bangsbo in his Yo Yo Test, a kit marketed by Performance Conditioning for Soccer. The kit, priced
at about 48.95$ (US) plus shipping, contains 3 cassette tapes and a pamphlet. Each tape supports a
different test. The first tape is the Yo Yo Endurance Test, a classic Beep Test. See the Performance
Conditioning Catalog.
The Yo Yo Endurance Test is based on 20 meter running intervals. At each running speed,
players complete between 7 and 15 repetitions, one running intervals per repetition being
accomplished. Players start each interval when the audio tape sounds a beep, and try to reach the
end of the interval and turn before the next beep. There are 20 running speeds in the first level tests,
as shown on the Endurance Test Record that is used to record results for each player. A player who
was able to continue running through 8 intervals at the 16th running speed would be reported as 168, which corresponds to 66.9 ml of O2 per kg of body mass. Bangsbo includes a conversion from
the running speed and repetition completed (which actually corresponds to aggregate distance run
during the test) to VO2Max.
Warm-Up
Before the Endurance Test begins, the players must be warmed up and thoroughly stretched
out.

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Setup

A 20 meter lane is defined for each player. The lane is set up on flat ground or turf, with two
cones on the ground at each end of the lane to define a shoulder width gate at each end of the lane.
There should be one lane for every two players to be tested.
One player, the recorder, holds an Endurance Test Record form and a pen at an end of the
lane.
The other player, the runner, stands with at least one foot on the line between the two cones
that define a gate at the end of the lane. The runner faces the far end of the lane. Unlike the
illustration, no ball is required.
Procedure
After the warm-up and set-up are both completed, the coach should carefully explain the
simple beep test to the players, and, using the audio tape, allow the players to run a few repetitions
at the lowest speed so that they become accustomed to the two sounds on the tape.
A single beep is used to indicate the start and completion of each interval. The first beep
starts the runner, the next one signals the end of the first interval and the start of the next.
Runner Instructions
The runner is to start at one end of the lane, facing the other end.
At the start, the player must have one foot between the two cones that define the gate.
At each beep from the audio tape, the player must run to the gate at the opposite end, and get
a foot between the cones at that opposite end gate before the next beep sounds.
If the runner does not arrive early enough to place a foot in the cone gate, that is, on the
imaginary line connecting the two cones, a miss will be recorded.
Two misses in a row retire the runner from the test.
Recorder Instructions

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The recorder must line through the number corresponding to the repetition number at each
speed as the runner completes the interval successfully.
The recorder marks along each row, from left to right, until all repetitions at the speed are
completed.
When all repetitions for a running speed are completed, the recorder moves down to the next
row.
If the runner arrives late, the recorder must circle the repetition failed and warn the runner
("warning!")
If the runner misses two gates in a row, the runner is to retire, as the recorder circles the
second failed repetition. Note that two gates missed does not force the runner to retire, it is two
consecutive gates.
Soccer Coach Instructions
Ensure that the course is accurately measured and that the beep test audio tape is running at
the right speed - Bangsbo recommends timing the tape to within 1 second. This ensures the value
and comparability of the results.
The coach must ensure that the recorders understand the instructions, particularly that each
successfully completed interval must be lined through, and also that two misses in a row are
required to retire a runner, not just two misses.
The coach must ensure that the runners who arrive early at the end gate wait until the beep to
return to the other end.
Note that, at the lower speeds, players might be laughing or complaining about the ease of
the test. However, things get quiet at about Speed 9, and by Speed 11 to 13, people are dropping
out.

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Yoyo teste
Testes metablicos (indireto)
Instituto superior de cincias da sade - Curso de educao fsica, sade e desporto
Disciplina: fisiologia do esforo - Professor : Fernando Guimares
Existe muitas razes para que o YoYo teste seja aplicado para indivduos treinados e notreinados, por exemplo, para analisar os efeitos de um treinamento sobre a capacidade aerbica,
controle do treinamento em relao ao seu planejamento e para avaliar as condies reais do
indivduo para uma competio.
O YoYo teste uma importante ferramenta para determinar o nvel de aptido individual do
indivduo e, sendo a aplicao do teste simples e rpido. Duas marcas so colocadas a uma distncia
de 20 metros entre uma e outra. O protocolo do teste descrito e gravado numa fita cassete (90
minutos). O atleta se desloca de uma marca a outra numa velocidade que determinada pela ritmo
do sinal dado pela fita.
A velocidade regularmente aumentada a cada estgio, para que o indivduo possa manter a
velocidade at o final do teste. O final do teste dar-se- pela fadiga do indivduo ou, pela no
complementao dos dois ltimos estgios, ficando neste ltimo caso registrado o ltimo estgio
completo. O resultado determinado pela distncia percorrida pelo atleta durante o teste e,
consequentemente transformado em VO2 mx.
A fita inclui o teste intermitente (treinados e no-treinados) e a outra fita contm o teste
intervalado (treinados e no-treinados) .
PROCEDIMENTOS
Realizar aquecimento durante 5 minutos
Aps o aquecimento iniciar o teste no mximo em 3 minutos
O indivduo dever ficar atrs da marca indicada para dar-se o incio do teste
Aps o sinal duplo, emitido pela fita, dar-se- o incio do teste
A cada sinal duplo haver aumento na velocidade de corrida
COMO REALIZAR O TESTE
As duas marcas estaro posicionadas a uma distncia de 20 metros. Se vrios indivduos
forem avaliados ao mesmo tempo, os mesmos devero ser colocados um ao lado do outro, a uma
distncia mnima de 2 metros entre os atletas. O indivduo dever alcanar as marcas exatamente no
momento do sinal. O curso do teste dever ocorrer at o indivduo sentir-se incapacitado de
continuar (fadiga) ou se o mesmo no alcanar duas marcas seguidas.
O nvel 1 dos teste inicia com uma velocidade de 8 Km/h o que corresponde a 9 segundos a
cada 20 metros e o nvel 2 inicia com uma velocidade de 11,5 Km/h o que corresponde um pouco
mais de 6 segundos a cada 20 metros.

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O objetivo do teste que o indivduo realize o maior nmero de vezes a distncia de 20
metros dentro do estmulo sonoro dado. Quando o indivduo para so registrados a ltima
velocidade alcanada e o nvel.
CONVERSO DOS RESULTADOS DO TESTE EM CONSUMO MXIMO DE OXIGNIO
RESULTADO DO
TESTE
5:2
5:4
5:6
5:9
6:2
6:4
6:6
6:9
7:2
7:4
7:6
7:8
7:10
8:2
8:4
8:6
8:8
8:10
9:2
9:4
9:6
9:8
9:11
10:2
10:4
10:6
10:8
10:11
11:2
11:4
11:6
11:8
11:11
12:2
12:4
12:6
12:8
12:10
12:12

VO2 mx
(ml/Kg.min-1)
27,1
28,0
28,6
29,9
30,5
31,4
32,2
33,2
34,0
34,6
35,5
36,1
36,7
37,5
38,3
39,1
39,7
40,6
41,1
41,6
42,4
43,0
43,9
44,4
45,0
45,7
46,3
47,4
47,9
48,5
49,2
49,9
50,9
51,4
52,0
52,6
53,1
53,7
54,2

RESULTADO DO
TESTE
14:13
15:2
15:4
15:6
15:8
15:10
15:13
16:2
16:4
16:6
16:8
16:10
16:13
17:2
17:4
17:6
17:8
17:10
17:12
17:14
18:2
18:4
18:6
18:8
18:10
18:12
18:14
19:2
19:4
19:6
19:8
19:10
19:12
19:15
20:2
20:4
20:6
20:8
20:10
14

VO2 mx
(ml/Kg.min-1)
61,2
61,7
62,2
62,8
63,3
63,9
64,7
65,2
65,8
66,3
66,9
67,4
68,2
68,7
69,2
69,8
70,3
70,9
71,4
72,0
72,6
73,1
73,6
74,2
74,8
75,3
75,9
76,4
77,0
77,5
78,1
78,6
79,2
80,0
80,5
81,1
81,6
82,1
82,7

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13:2
13:4
13:6
13:8
13:10
13:12
14:2
14:4
14:6
14:8
14:10

54,9
55,5
56,0
56,6
57,1
57,7
58,1
58,7
59,2
59,8
60,4

20:12
20:15
21:2
21:4
21:6
21:8
21:10
21:12
21:14
21:16

15

83,2
83,8
84,5
85,1
85,6
86,1
86,7
87,2
87,8
88,3

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YO-YO TESTS
Hay muchas razones para evaluar a un atleta. Una es estudiando los efectos del
entrenamiento para usarlo como una referencia del mismo, o testear si un atleta esta en condiciones
de competir.
El yo-yo tests provee una herramienta, que determina el nivel de rendimiento fsico. En el
tests la capacidad fsica es evaluada en una manera simple y rpida.
Se colocan principalmente, dos marcas a una distancia de 20 metros. Tambin se ubica una
marca a 50 centmetros antes de uno de los extremos. El cassette es puesto en un grabador y
comienza el tests.<BR>El participante corre de ida y vuelta como un yo-yo entre stos 20 metros.
Comienza saliendo por uno de los extremos, gira por detrs de la marca ubicada antes de los
50 centmetros del otro extremo y regresa a la salida. Todo se realiza a una velocidad controlada por
la grabacin. Esta velocidad exigida aumenta regularmente y termina cuando el individuo ya no
puede mantenerla. El resultado es determinado por la distancia recorrida durante el tests.<BR>Hay
tres yo-yo tests, cada cul se centraliza en diferentes aspectos del rendimiento fsico.
YO YO TEST DE RESISTENCIA (YO YO ENDURANCE TEST)
Es usado para la evaluacin de la habilidad de trabajar continuamente por un periodo
prolongado de tiempo.
Es especial para individuos que practican deportes de resistencia en todos los niveles de
entrenamiento, tal el caso de los corredores. Basados en resultados cientficos es posible convertir
los resultados en consumo de oxigeno.
El test dura entre 5 y 20minutos.
YO YO DE RESISTENCIA INTERMITENTE
(YO YO INTERMITTENT ENDURANCE TEST)
El Yo Yo de Resistencia Intermitente consiste en acciones de 5 20 segundos de carrera
intervalada con periodos cortos de reposo, (5 segundos). El test evala la habilidad de realizar
esfuerzos con intervalos, en forma repetida en un perodo prolongado de tiempo. E1 test es
especialmente til para un atleta de deportes intervalados, como el tenis, handbol, bsquet o ftbol.
El test dura entre 5 y 20 minutos.
YO YO DE RECUPERACION INTERMITENTE
(YO YO INTERMITTENT RECOVERY TEST)
El Yo Yo de recuperacin intermitente se centraliza en la habilidad de recuperar despus de
ejercicio intenso. Entre cada perodo de ejercicio (5 a 15 segundos) hay una pausa de 10 segundos.
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Gustavo Almeida Preparador Fsico

YOYO TESTE
El test es particularmente til para deportes donde la habilidad de realizar ejercicio intensivo
despus de periodos cortos de recuperacin puede ser decisivos para la definicin de la
competicin. Como el badminton, ftbol, hockey sobre hielo, y ftbol americano.El test dura entre
2 y 15 minutos. Los rbitros de ftbol tienen que pasar a lo largo del ao sus respectivas pruebas
fsicas. Para pasar dichas pruebas hay tiempos mnimos establecidos por la F.I.F.A., si bien, estos
tiempos pueden variar entre los hombres y la mujeres.
Tales pruebas constan de:
Una prueba de Resistencia (Test de Cooper) y cuatro series de velocidad, dos de 50 m. y
otras dos de 200 m.; tales series de velocidad se realizan de forma intercalada.
Los rbitros asistentes, slo se sometrn a las dos series de velocidad de 50 m y al Test de
Cooper
Prueba de Resistencia
Test de Cooper (prueba de 12 minutos)
Prueba de Velocidad
Serie de 50 metros.
Serie de 200 metros;
Serie de 50 metros
Serie de 200
Test de Cooper
El Test de Cooper es una prueba aerbica, que consiste en recorrer en el tiempo de 12
minutos las mayor distancia posible mediante la carrera continua. Segn los datos obtenidos,
podemos evaluar nuestras condiciones fsicas. (Existen tablas de datos en relacin hombres y
mujeres as como la edad de estos que muestran resultados de la prueba)
El C.T.A. ha establecido un baremo mnimo a superar por los rbitros y rbitros asistentes
2.700 metros
Prueba de Velocidad
La prueba de velocidad consiste en una serie e 50 metros y otra de 200 metros. <BR>Ambas
pruebas se realizaran dos veces y de forma alternada, empezando primeramente por la de 50 metros.
(Los rbitros asistentes, slo realizarn las dos series de 50 metros) El C.T.A. ha
establecido un baremo mnimo a superar por los rbitros y rbitros asistentes.
Prueba de Velocidad
(2 series de 50 m.; 2 series de 200 m. de forma alternada)

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Gustavo Almeida Preparador Fsico

YOYO TESTE
1 serie de 50 metros Homens (7'5 seg.) - Mulheres (9 seg.)
1 serie de 200 metros - Homens (32 seg.) - Mulheres (40 seg.)
2 serie de 50 metros - Homens (7'5 seg.) - Mulheres (9 seg.)
2 serie 200 metros - Homens (32 seg.) - Mulheres (40 seg.)

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Gustavo Almeida Preparador Fsico