Ausdauertests und Leistungsdiagnostik

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24. April 2011
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2. Mai 2011
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Um die Ausdauerleistungsfähigkeit eines Menschen festzustellen gibt es verschiedene Möglichkeiten. Vom einfachen kostenlosen Test, den jede(r) selbst durchführen kann, über einen Belastungstest beim Arzt zu welchem jedem Menschen geraten sei, der mit Sport anfangen möchte bis zu einer ausführlichen Leistungsdiagnostik bei Fachärzten oder Sportinstituten.

Jeder Test kann aber immer nur die momentane Situation widerspiegeln und ist abhängig von Testgütekriterien (z. B. der Objektivität der Testdurchführung), den äußeren Bedingungen bei der Testdurchführung und von der Einstellung des Sportlers oder Probanden zum Test.

Der diagnostizierte Fitness- und Leistungszustand des Sportlers ist für die Planung des Trainings nutzbar. Einfache Tests unterstützen die kurz- und mittelfristige Trainingsplanung bzw. ermöglichen die Belastbarkeit oder Störungen der Leistungsfähigkeit besser einzuschätzen. Im Fitness- und Gesundheitssport haben diese Tests eine besondere Bedeutung erlangt. Im Leistungssport werden hingegen 2 bis 4 Mal im Jahr aufwändige diagnostische Tests auf dem Laufband oder Fahrradergometer durchgeführt, wobei die Bestimmung von Sauerstoffaufnahme, Herzfrequenz und Laktat zum Standard gehört.

Messbare Größe für die Ausdauerfähigkeit ist die maximale Sauerstoffaufnahme (VO2max)

2-km-Walking-Test

Um den Bedürfnissen des Fitness- und Freizeitsportlers nach einfach zu handhabenden Tests nachkommen zu können, wurde ein einfacher Gehtest entwickelt. Mit dem Walking-Test über 2 km wird die aerobe Fitness gesunder Erwachsener bei moderater körperlicher Aktivität gemessen. Dieser Test wird mit schnellem, aber gleichmäßigem Gehtempo über 2.000 m durchgeführt. Festgehalten werden Gehzeit und die Herzfrequenz (HF) am Belastungsende. Auf der Grundlage von erreichter Gehzeit, Herzfrequenz und persönlicher Daten (Alter, Geschlecht, Körpergewicht und Körpergröße) kann ein Walking-Index zur Schätzung der maximalen Sauerstoffaufnahme errechnet werden. Das Testergebnis kann mit dem Fitnessniveau anderer altersgleicher Personen und gleichen Geschlechts verglichen werden. Bei regelmäßiger Testdurchführung ist die Veränderung der Ausdauerfitness einfach bestimmbar. Geeignet für gesunde Menschen zw. 20. und 65. Lebensjahr. Für Leistungsorientierte Sportler ist er zu ungenau und meist unterschätzt der Test ihre Leistungsfähigkeit.

Cooper-Test

Ein einfacher Test zur Bestimmung der Ausdauerfähigkeit von Menschen unterschiedlicher Leistungsfähigkeit. Der Leistungszustand kann über die zurückgelegte Laufstrecke innerhalb von 12 Minuten beurteilt werden. Der Test erfordert eine maximale Laufbelastung über die festgelegte Zeit. Das Beste Laufergebnis wird erzielt, wenn die Belastung mit möglichst gleich bleibendem Tempo durchgeführt wird. Endspurts beeinflussen das Ergebnis wenig.

Von Fußballspielern der höchsten Spielklassen wird eine Laufstrecke von 3.300 – 3.500 m erwartet. Für die Steuerung der Trainingsbelastung ist der Test wenig geeignet, weil er nur die Veränderung in der Laufleistung anzeigt und nicht die Stoffwechselbeanspruchung. Eine verbesserte Aussage ermöglicht die Laktatmessung nach Beendigung des Tests. Eine zusätzliche HF-Messung informiert über die Beanspruchung des Herz-Kreislauf-Systems.

Dieser Test darf nur von vollkommen gesunden Personen durchgeführt werden.

Laufstrecke VO2max (ml/kg x min) Fitnessgrad
< 1600 m < 25,0 sehr schlecht
1600 – 2000 25,0 – 33,7 schlecht
2000 – 2400 33,8 – 42,5 befriedigend
2400 – 2800 42,6 – 51,5 gut
> 2800 > 51,6 hervorragend

Conconi-Test

Der Conconi-Test ist ein spezielles Stufentestverfahren zu Beurteilung der Ausdauerleistungsfähigkeit von trainierten Läufern. Er basiert auf dem Phänomen, dass die Herzfrequenz bei zunehmender Geschwindigkeit linear ansteigt und im oberen Belastungsbereich die Linearität verlässt. In Feldtests (1982) wurde die Laufgeschwindigkeit ermittelt, bei der es zur Abflachung der Herzfrequenz kam. Die Geschwindigkeit an diesem Punkt wird als vd (deflection velocity) und die Herzfrequenz als pd (deflection pulse) bezeichnet. Dieser Punkt soll den Beginn eines deutlich zunehmenden anaeroben Stoffwechsels markieren, ohne dass Laktat bestimmt wird. In den folgenden Jahren kamen weitere Bezeichnungen wie Deflektionspunkt, Conconi-Schwelle, Herzfrequenzknickpunkt, Herzfrequenzschwelle hinzu. Der Herzfrequenzknickpunkt liegt in der Regel zwischen 60 und 90 % der HFmax und kennzeichnet den Übergang aerob-anaerober Energiebereitstellung. Die HF am Deflektionspunkt hat besondere Bedeutung für die Belastungssteuerung bekommen.

Conconi-Lauffeldtest

Der Test kann auf dem Laufband oder auf einer 200- bzw. 400-m-Bahn durchgeführt werden. Belastet wird mit Teilstrecken von 200 m ohne Pause, bei ansteigender Geschwindigkeit. Die Anfangsgeschwindigkeit ist so zu wählen, dass mindestens acht Teilstrecken zu 200 m absolviert werden können. Sportler mit einer 10-km-Bestzeit von 32-38 min sollten mit einem Lauftempo von 12 km/h (60 s auf 200 m) beginnen. Besser Trainierte wählen ein höheres, weniger gut Trainierte ein niedrigeres Anfangstempo.

Die Laufgeschwindigkeit wird alle 200 m um 0,5 km/h gesteigert. Die HF und die exakte Laufzeit werden nach jeder Teilstrecke bestimmt, wozu eine HF-Uhr erforderlich ist. Der Test ist zu beenden, wenn der Sportler die vorgegebene Laufgeschwindigkeit nicht mehr einhält oder zu erschöpft ist.

Strecke
(m)
0 bis 1000 m
Zeit (min:sec)
1000 bis 2000 m
Zeit (min:sec)
2000 bis 3000 m
Zeit (min:sec)
3000 bis 4000 m
Zeit (min:sec)
50100

150

200

0:15,00:30,0

0:45,0

1:00,0

4:49,65:02,0

5:14,5

5:27,0

8:40,68:51,2

9:01,7

9:12,3

11:59,412:08,6

12:17,8

12:27,1

250300

350

400

1:14,41:28;8

1:43,1

1:57,5

5:38,95:50,9

6:02,9

6:15,0

9:22,69:32,9

9:43,1

9:53,4

12:36,112:45,1

12:54,1

13:03,1

450500

550

600

2:11;32:25,1

2:38,8

2:52,5

6:28,56:38,1

6:49,7

7:01,4

10:03,410:13,4

10:23,4

10:33,4

13:11,913:20,7

13:29,5

13:38,2

650700

750

800

3:05,83:19,1

3:32,4

3:45,8

7:12,77:24,0

7:35,2

7:46,4

10:43,110:52,8

11:02,6

11:12,3

13:46,813:55,4

14:03,9

14:13,5

850900

950

1000

3:58,64:11,5

4:24,3

4:37,2

7:57,38:08,2

8:19,1

8:30,0

11:21,811:33,3

11:40,8

11:50,2

14:20,914:29,3

14:37,6

14:46,0

 

 

Testauswertung

Die Auswertung der Testdaten kann mit Unterstützung von Softwareprogrammen oder per Hand vorgenommen werden. Bei der manuellen Auswertung werden die Zwischenzeiten und HF-Werte am Ende jeder 200-m-Stufe in einen Protokollbogen (Koordinatensystem y-Achse HF, x-Achse Laufgeschwindigkeit) übertragen und anschließend grafisch dargestellt. Sind alle Punkte übertragen, wird eine Ausgleichs- bzw. Regressionsgerade in den linearen Bereich der HF-Werte gelegt. Der Herzfrequenzknickpunkt befindet sich im oberen Bereich der HF-Bereich, wo die Wertepaare die lineare HF-Kennlinie verlassen. Der Schnittpunkt beider Geraden ist der Deflektionspunkt.

Deflektionspunkt

Beurteilung der Ausdauerleistungsfähigkeit

Beurteilung der Ausdauerleistungsfähigkeit (Conconi-Test)

Hauptkriterium für die Beurteilung der aeroben Ausdauerleistungsfähigkeit ist die erreichte Geschwindigkeit bzw. Leistung am Herzfrequenzknickpunkt. Je höher die Leistung bzw. Geschwindigkeit am Deflektionspunkt, desto besser ist die aerobe Ausdauerfähigkeit entwickelt.

Am Verlauf der Herzfrequenzkennlinie lässt sich zusätzlich die anaerobe Ausdauerfähigkeit beurteilen. Ein niedriges anaerobes Niveau liegt vor, wenn die HF und Leistung bzw. Geschwindigkeit nach Erreichen des Defelektionspunkts nur noch geringfügig ansteigen. Für ein hohes anaerobes Potenzial spricht, wenn nach dem Deflektionspunkt die Belastung über mehrere Minuten fortgesetzt werden kann und die HF weiter ansteigt.

Beurteilung der Leistungsentwicklung

Wird der Conconi-Test im Trainingsprozess in regelmäßigen Abständen (6 bis 8 Wochen) unter vergleichbaren Testbedingungen durchgeführt, so kann es zu Veränderungen der HF-Kennlinien kommen.

Eine Rechtsverschiebung der HF-Kennlinie spricht so für die Zunahme der Ausdauerleistungsfähigkeit. Eine Linksverschiebung bedeutet das Gegenteil.

Zu einem steileren HF-Kurvenverlauf bei gleichem HF-Abknickpunkt kommt es, wenn der Trainingsschwerpunkt vom überwiegend aeroben Grundlagentraining zu einem Training mit vorwiegend anaeroben Belastungen wechselt. Bei einem flacheren Kurvenverlauf wurde der Trainingsschwerpunkt eher in Richtung Grundlagenausdauer gelegt. Generell zeigen die Kurven bei Altersklassensportlern und Marathonläufern ein flacheren Anstieg als von Jugendlichen und Mittelstreckenläufern.

Sollte kein Deflektionspunkt bestimmbar sein, so kann dies auf ungenügend ausgebildete anaerobe Leistungsgrundlagen oder einem vorzeitigen Testabbruch beruhen. Diese Angaben werden gestützt, wenn die Laktatkonzentration bei Ausbelastung unter 4 mmol/l bleibt.

Die ursprünglich als Lauffeldtest entwickelte Conconi-Methode wurde auch für andere Sportarten weiterentwickelt. (z. B. auf dem Fahrradergometer oder der Radrolle).

Labortests bzw. Ergometertests zur Bestimmung der Ausdauerleistungsfähigkeit im Labor

Der Vorteil von Labortests ist, dass die Untersuchungen unter vergleichbaren Umweltbedingungen unter einem standardisierten Belastungsdesign unter professioneller Anleitung und Auswertung bestimmt werden kann. Für die sportartspezifische Leistungsdiagnostik stehen zum Beispiel folgende Spezialergometer zu Verfügung:

Schwimmen – Strömungskanal
Rudern – Ruderergometer
Radsport – Hochleistungsradergometer
Laufen – Laufband
Skilanglauf – Kippbares breites Laufband, Armkraftzuggerät

Eine professionelle Leistungsdiagnostik kann in Sportinstituten oder bei speziellen Ärzten durchgeführt werden. Diese geht über das herkömmliche Belastungs-EKG hinaus. Anhand der Testauswertung können Trainingspläne erstellt bzw. angepasst werden.

Zusammenfassung Ausdauerleistungsfähigkeittests nach Kuno Hottenrott & Georg Neumann (Methodik des Ausdauertrainings)

Die Ausdauerleistungsfähigkeit kann sowohl durch Labortests als auch Feldtests erfasst werden. Für die Beurteilung der Leistungsentwicklung im Längsschnitt sind Labortests zu bevorzugen. Sportartspezifische Feldtests werden bei ihrer Wiederholung durch Witterungseinflüsse beeinflusst. Bei Feldtests sind die nutzbaren Messgrößen begrenzt.

Die sportartspezifische Leistungsdiagnostik im Labor sollte sich nicht einseitig auf metabole (t. B. Laktatmessung) oder kardiorespiratorische (z. B. HF-Messung) Messgrößen stützen. Die Sicherung der Komplexität in der Leistungsdiagnostik einer Sportart erfordert die synchrone Bestimmung von Messgrößen der Atmung (O2-Aufnahme, VO2max, Atemäquivalent), des Herz-Kreislaufsystems (HF, HRV), des Stoffwechsels (Laktat) und von spezifischen Merkmalen der Bewegungsstruktur (Schrittlänge, Bewegungsfrequenz). Diese Tests erfüllen die Bedingungen einer komplexen sportartspezifischen Leistungsdiagnostik (KLD). Die Bestimmung mehrerer Messwerte erhöht die Interpretationssicherheit bei kleinen Leistungsunterschieden und ermöglicht eine objektive Wertung der durch Training hervorgerufenen Funktionsveränderung der Adaptationen.

Quelle: Kuno Hottenrott und Georg Neumann (Methodik des Ausdauertrainings)

Carsten Stegner
Carsten Stegner
Als passionierter Läufer berichte ich in diesem Blog von meinem Training, meinen Wettkämpfen und gebe meine Erfahrungen bezüglich dem von mir genutztem Equipment weiter. Mehr zu meiner Person und zum Thema Laufen gibt´s auf www.pure-run.de

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