PASSING THE FITNESS TEST - how frequent and how hard should I train? By Matthew Weston BSc (Hons) MSc  One of the most important fixtures in any referees calendar is the day they take their fitness test. In order to be successful on the day, a thorough preparation period must be followed. This article outlines some of the key principles of fitness training that should be followed in order to ensure success when it comes to passing the fitness test. All fitness-training programmes contain the elements of frequency and intensity. Training frequency refers to the number of training sessions performed. Whereas, training intensity is the effort required to perform an exercise. It is usually referred to as a percentage of maximum and common tools used to measure intensity are heart rate monitors and scales of perceived exertion.

Improvements with fitness will occur with an increase in weekly training frequency. Research has demonstrated that a frequency of 3 to 5 training sessions per week will improve cardiovascular fitness levels. However, the magnitude of the change becomes increasingly smaller and tends to plateaux after a frequency of 3 sessions per week. Whilst the risk of injury increases disproportionately if training is performed too frequently due to the excessive strain applied to the joints, muscles etc. 

This is illustrated in the graph below.

When considering which of the two elements, training frequency or intensity, have the greatest effect upon fitness levels, it is the intensity at which exercise is performed that counts. Although a structured training programme should allow for both.

For example, a recent study by Donovan et al. (2004) examined the effects of 24 - weeks of moderate and high intensity training on the cardiovascular fitness of previously untrained, middle-aged men. The group who undertook the moderate intensity training improved their fitness by an impressive 14%. However, the group who performed the high intensity training improved their fitness by a massive 22%. Despite both groups training at a frequency of 3 sessions per week!

In terms of percentage gains per minute of training performed, training intensity has the greatest impact. That's more improvement in less training time! This has massive implications for those referees who find it hard to train 3 times per week due to work, family and geographical constraints. Therefore, if training frequency needs to be decreased, then simply increase the intensity of your remaining sessions.

However, a word of warning in that high intensity training can also be associated with an increased risk of over-training, i.e., a decrease in physical performance despite continued training, as high intensity takes more out of the body and consequently takes longer to recover from - you should not commence your next training session until the body has recovered from the previous one. High intensity training also requires a decent level of initial fitness in order to perform effectively. 

Also, the principle of specificity plays a major role in the changes to fitness levels that occur following exercise training, as adaptations are highly specific to the nature of the training performed. Ideally, training should mirror as close as possible the movements and energy systems employed used during refereeing in order to maximise gains. Referees run and the fitness tests involve running - therefore, most of your training should be running.

In conclusion, the best advice to anyone worried about passing his or her fitness tests is simple - get the preparation right. Follow a structured training plan that contains an appropriate amount of training frequency and intensity that will improve fitness levels (see below). More is not always best! Also, ensure that your training is specific as possible to your refereeing, as the overall aim should be fit to referee not just fit to pass a test.

Take me back to the top of this page

Take me back to the Fitness for Referees  Home Page