Anaerobic Fitness: 45 Second Run

The 45 second run test is a fitness assessment used to measure an individual's aerobic capacity and endurance. It involves running or jogging as far as possible in 45 seconds, with the total distance covered serving as a measure of fitness.

Here's how the test typically works:

1. Find a flat, open area that's at least 50 meters long. Mark the starting point with a cone or marker of some kind.
2. At the sound of a whistle or signal, begin running or jogging as fast as possible.
3. Continue running or jogging for 45 seconds, covering as much ground as possible.
4. When the time is up, mark the spot where you finished with another cone or marker.
5. Measure the distance between the starting point and the finishing point using a measuring tape or other measuring device.
6. The distance covered is your score for the test.

The 45 second run test is a simple and easy-to-administer fitness assessment that can be done with minimal equipment. It's often used in physical education classes and health screenings to provide a quick estimate of an individual's aerobic fitness level.

References:

1. American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription. 10th ed. Wolters Kluwer; 2017.
2. Cooper Institute. Fitnessgram Test Administration Manual. 4th ed. Human Kinetics; 2014.
3. American Council on Exercise. ACE Personal Trainer Manual. 5th ed. American Council on Exercise; 2014.
4. Fleg JL, Morrell CH, Bos AG, et al. Accelerated longitudinal decline of aerobic capacity in healthy older adults. Circulation. 2005;112(5):674-682. doi:10.1161/CIRCULATIONAHA.105.545459.