RAST RAST test is one of the most effective field tests to evaluate the anaerobic capacity of people. This test is performed in the field, and after it is performed, you can calculate the anaerobic power of your athlete based on the data you have obtained through a speed test..
This test is performed in 6 repetitions of 35 meters with maximum speed and 10 seconds of rest between runs, and the record of each of the 35-meter runs must be entered separately in the calculator. This test can give us a good evaluation of the speed and explosive power of our athletes, and many coaches and researchers use this test. The calculation that we have prepared for you in this section will make your work easier. All you have to do is put the obtained records in it and see the maximum anaerobic power, minimum anaerobic power, average power and fatigue index of your athlete..
Test Requirements
How to conduct this test?
To perform this test, we must first ask the athlete to warm up for at least 10 minutes. The athlete must be in perfect health on the day of the test and make sure of his heart and respiratory health. Athletes' joints should be healthy and pain-free. Light clothing along with suitable shoes is important in performing this test..Step 1: The athlete is placed at the starting line. With the steering wheel present and facing, the person runs as fast as possible for the entire distance of 35 meters. The person's record should be filed immediately.
Step 2: The athlete rests for 10 seconds at the finish line and then gets ready for the next start. With the current command, the athlete must return the distance of 35 meters as fast as possible. We will have a 10-second break at the finish line along with setting the record.
Step 3: The above steps should be performed 3 rounds. That means, a total of 6 records of 35 meters will be recorded for each athlete.
For the proper execution of this test, at least 2 referees must be present, and if possible, a third referee must be present to record the records. It is also very important to cool down after completing the test.
How to calculate and formulas
Acceleration = Velocity ÷ Time
Force = Weight × Acceleration
Power = Force × Velocity
Fatigue Index= (Maximum power - Minimum power) ÷ Total time for the six sprints
Enter time values (in seconds) for 6 running speed records:
Select weight unit:
Power 1:
Power 2:
Power 3:
Power 4:
Power 5:
Power 6:
Average Power:
Maximum Power:
Minimum Power:
Fatigue Index:
Important indicators
Maximum Anaerobic Power
The highest calculated number is the maximum anaerobic power based on the best record. That is, the higher your speed, the lower your time record and the higher your anaerobic power will be.
Minimum Anaerobic Power
The lowest calculated power is the minimum anaerobic power.
Average Anaerobic Power
To calculate this variable, the exponents in 6 records must be added together and then divided by 6.
Fatigue Index
To calculate the fatigue index, subtract the minimum power from the maximum power and divide the result by the total time of the records. The result is the fatigue index.
Analysis of the result
Anaerobic Power People are influenced by their physiological characteristics. People with fast-twitch fibers and high levels of creatine phosphate and a strong phosphagen system have higher speed and, as a result, higher anaerobic power. Of course, it is recommended to compare people's anaerobic power by dividing it by their weight, and in this case the relative anaerobic power will be investigated. A work that is also used in research. The higher the individual's anaerobic power, the higher the readiness and talent in speed and explosive activities. This index is very important for fast and explosive athletes, and of course, training and consumption of some supplements will strengthen this index well.
Fatigue Index The closer to zero, the better, and indicates that the athlete did not experience a significant drop in hex records due to fatigue. One of the main variables in endurance in speed or endurance in power is the fatigue index. In people with anaerobic capacity equal to this index, it can cause justice in judgment.
Reliability
Reliability depends on how accurately the test is performed. Sometimes, skilled testers must be used to ensure that records are accurately recorded.
Validity
The research results based on this test have a high correlation compared to the anaerobic test with the Winget protocol and the Monarch bike
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Referencess
Book. Ultimate Sports Test, Alireza Amani
Alireza Amani, Ph.D. Sports Science.
