RAST

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results.

Objective

The Running-based Anaerobic Sprint Test (RAST) was developed at the University of Wolverhampton (United Kingdom) to test an athlete's anaerobic performance. RAST is similar to the Wingate ANaerobic 30 cycle Test (WANT) in that it provides coaches with measurements of power and fatigue index. The Wingate test is more specific for cyclists whereas the RAST provides a test that can be used with athletes where running forms the basis of the movement.

Required Resources

To undertake this test you will require:

• 400 metre track - with a 35 metre marked section on the straight
• Two cones to mark the 35 metre section
• Stop watch
• An assistant

How to conduct the test

The athlete :

• is weighed prior to the test
• undertakes a 10 minute warm session
• has a 5 minute recovery
• completes six 35 metre runs at maximum pace (10 seconds allowed between each sprint for turnaround)

The assistant

• records the time taken for each 35 metre sprint to the nearest hundredth of a second
• makes appropriate calculations

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Calculations

Power output for each sprint is found using the following equations

• Velocity = Distance ÷ Time
• Acceleration = Velocity ÷ Time
• Force = Weight × Acceleration
• Power = Force × Velocity

OR

• Power = Weight × Distance ² ÷ Time ³

From the six times calculate the power for each run and then determine :

• Maximum power - the highest value
• Minimum power - the lowest value
• Average power - sum of all six values ÷ 6
• Fatigue Index - (Maximum power - Minimum power) ÷ Total time for the 6 sprints

Example

Athlete weight = 76 Kilograms

Interpretation of the results

Maximum Power

Is a measure of the highest power output and provides information about strength and maximal sprint speed. Research range is 1054 watts to 676 watts.

Minimum Power

Is the lowest power output achieved and is used to calculate the Fatigue Index. Research range is 674 watts to 319 watts.

Average Power

Gives an indication of an athlete's ability to maintain power over time. The higher the score the better the athlete's ability to maintain anaerobic performance.

Fatigue Index

Indicates the rate at which power declines for the athlete. The lower the value the higher the ability for the athlete to maintain anaerobic performance. With a high fatigue index value (>10) the athlete may need to focus on improving their lactate tolerance.

How to use

The test is conducted on a regular basis throughout the training program. Results should be compared with the athlete's previous results to determine if the training program is achieving the desired results. Results can then be used to appropriately adjust the athlete's training program.

When to use

RAST can be used on a regular basis (3 to 6 weeks) throughout the season. The period between tests will be determined by the training phase and the amount of training being conducted.

Target Group

This test is suitable for sprint and endurance athletes and players of endurance sports (e.g. football, rugby) but not for individuals where the test would be contraindicated.

Reliability

Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test.

Validity

Test validity refers to the degree to which the test actually measures what it claims to measure and the extent to which inferences, conclusions, and decisions made on the basis of test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development.

Free Calculator

• RAST Calculator - a free Microsoft Excel spreadsheet that you can download and use on your computer.

101 Performance Evaluation Tests Periodic testing and measuring is the only way to get the up-to-date, accurate and objective information you need to assess current performance, then make informed decisions about future training and competition goals. This brand new workbook, 101 Performance Evaluation Tests, is the largest, most complete and authoritative collection of sports performance evaluation tests there is. And it is an essential tool for anyone wanting to predict athletic performance or evaluate an athlete`s current level of fitness. Select this link for more information on "101 Performance Evaluation Tests".

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Articles on Performance Evaluation
• Evaluation and Performance Tests

Associated Books

The following books provide more information related to this topic:

• Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
• Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
• Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
• Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
• The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
• Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
• Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
• Sport and PE, K Wesson et al., ISBN 0 340 683821
• PE for you, J. Honeybourne, ISBN 0 7487 3277 2

Keywords: validity, reliability, test, power, rast, watts, sprint, performance, athlete, anaerobic, running, time, evaluation, results, fatigue, index, training, sport, maximum, minimum, analysis, assess, weight, physical, measure