What exactly is the yoyo recovery test? It’s a test to study the aerobic abilities of the participant, and it is conducted as follows:
Participants begin the test from cone B.
When instructed by the audio player, they must run towards cone C (this must be reached before the following beep signal) and immediately return to cone B before the next signal.
Once cone B is reached, participants then have a 10-second recovery period in which they must jog from cone B towards cone A, and then back to cone B before the commencement of the next shuttle.
In this test the participants are only allowed two consecutive fail attempts before they are withdrawn from the test. That being, if the individual fails to reach cone C and back to cone B in the allocated time, one fail is issued. If this happens a second consecutive time, then they are eliminated.
Now, why might this be more useful in certain situations to the beep test (20 metre shuttle run)?
They are both very similar, but one key difference is the resting, and the ability to have a second chance.
In the beep test, its one go and you’re out, whereas the yoyo recovery test gives second chances.
The beep test (20 metre shuttle run) may be more appropriate in higher level trainings, as those who are less experienced will have a harder time keeping up.
What precautions should you take before conducting the yoyo recovery test if you are a sedentary person?
There are many things you can do, such as stretching, light warmups, etc. these precautions are useful to the average sedentary person as to not overwork said person’s body, and to warm them up for the intensity. If a person were to do this test without warmups, they run the possibility of harming themselves, by stretching a muscle too far, or twisting something.
Why do people who do the test run out of stamina towards the end of the test? Is there any way to prevent this?
Unfortunately, there is no way to prevent fatigue in high intensity exercises. This is because the test uses anaerobic energy pathways, which does not use any oxygen. This means that ATP(Adenosine triphosphate) which recruits more fast-twitch muscle fibres increases the amount of power your muscles can generate but this power comes at a price.