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Performance Enhancement & Exercise Testing

 FAQs

Performance Enhancement & Exercise Testing

What is Lactate Profiling?

Lactate profiling is a test which determines the lactate threshold of a person.

Blood lactate is a by-product of the body when it does not have sufficient oxygen for energy metabolism. This happens when a person is exercising at too high an intensity. As blood lactate increases in the body, a person will find it difficult to continue with physical activity at the same level of intensity and would need to slow down or stop. The Lactate Threshold is a point when blood lactate accumulates more than it is eliminated or reused by the body.

Why do a Lactate Profiling test?

Lactate profiling enables an individual to find out the speed or intensity he or she will be able to sustain in a long-distance event without the onset of any physiological debilitating effects. Lactate profiling can also help establish training intensities which can aid in the planning of a training program for an athlete.

Who can benefit from the test?

The test is targeted at seasoned runners looking to improve their running performance systematically. Due to the prolonged test duration, you should be preferably someone who has at least completed a half marathon and is currently training to improve running performance. As a guideline, you should have already been running at least 60 minutes, 3 times per week, for the past 12 weeks.

How is it done?

Prior to the commencement of lactate profiling, there will be a 5-minute warm-up that allows the participant to get used to the treadmill and also prepare physically for the test. The test will be a discontinuous incremental running test with increases in running speeds of 1km/h for each stage. These stages will last for 3-5 minutes with a 30 second rest period separating running stages. These rest periods are for fingertip capillary blood sampling.

A resting blood sample will be taken before the start of the test. During the procedure, the blood samples will be taken at the end of each stage. The fingertip will be wiped with an alcohol swab and dried with a tissue paper before being pricked. A blood sample will be collected after discarding the first drop of blood. An automatic analyser will be used to determine the blood lactate concentration.

When the subject finishes the test, a final blood sample is taken from the fingertip and the subject is allowed to perform a cool down. Thereafter, the tester would analyse the data while the subject cools down and showers. A consult with the Exercise Physiologist would be the final element of the test.

How will I feel during the test?

Towards the end of the test, you may experience, nausea, breathlessness, giddiness and fatigue. These feelings are usually transient. You can, however, request to stop the test at any time. If you have any concerns about your health, please consult your doctor before undergoing the test.

What are the risks associated with this test?

Some of the possible risks include chest pain, allergic reactions, abnormal heart rhythm, abnormal blood pressure response, heart attack and stroke. However, the chance of this happening in an average patient is approximately 1 in 10,000.

Will I have my report on the same day after I perform the test?

Yes, the test takes a total of 1 hour and 30 minutes with a maximum of 35 minutes running on a treadmill. Thereafter, your running data will be analysed. Once the analysis is done, the Exercise Physiologist will discuss the results and the training plans with you.

What should I do?

How should I prepare for the test?

Please refrain from any strenuous activity two days before the test as this might affect your performance during this maximal test. You should have your meal (breakfast or lunch) at least 2 hours before the test. No caffeine should be ingested on test day. Please be adequately hydrated an hour before the test. Please come in sports attire and bring along your identity card on your appointment date. If you don’t feel well as the test day nears (e.g. cold, flu, muscle fatigue), you can call us at (65) 6850 1569/70 to change your test date.

How can I make an appointment?

Please contact Singapore Sport and Exercise Medicine Centre @ CGH (SSMC@CGH) at Tel (65) 6850 1569/70.

Note: Doctor’s consultation is recommended if you are in doubt of your body condition for the Lactate Profiling test. However, this does not guarantee that you are certified fit to take the test on the same day.

What is a Sub-Maximal Test

A sub-maximal test allows for an individual’s cardiorespiratory or aerobic fitness level to be estimated without them needing to fully exert themselves. Either a cycling test or a treadmill test can be chosen. The available tests are as follows.

  1. YMCA submaximal cycling test
  2. YMCA step test
  3. 1-mile treadmill walk/jog test

Who can take the test?

The test is targeted for the general population who wish to discover what their aerobic fitness levels are like. Before undergoing the test, you need to complete the Exercise Test Readiness Form to check for any health or safety-related issues. If you have had a history of cardiovascular, pulmonary or Physical Activity Readiness Questionnaire (PAR-Q) or have been stratified as high risk by a doctor, you may need to consult your general practitioner or a Sport and Exercise physician before undergoing the test.

How will I feel during the test?

Even though this is not a test which requires you to push yourself to the maximum, it will still be challenging for some people. If you are someone who has not been physically active, you may experience breathlessness and fatigue towards the end of the test. These feelings are usually transient. You can, however, request to stop the test at any time. If you have any concerns about your health, please consult your doctor before undergoing the test.

What are the risks?

Some of the possible risks of a sub-maximal test include muscle aches, giddiness, cramps.

Will I have my report on the same day after I perform the test?

Yes, the test takes a total of 45 minutes with a maximum of 25 minutes on a treadmill or a stationary bicycle. Thereafter, your results will be analysed. Once the analysis is done, the Exercise Physiologist will discuss the results and the training plans with you.

What should I do?

How should I prepare for the test?

No strenuous physical activity should be undertaken the day before the test. No caffeine should be ingested on the day prior to the test. Your meal, be it breakfast or lunch, should be taken at least 2 hours before the test. You should be adequately hydrated an hour before the test. Please come in sports attire and bring along your identity card on your appointment date. If you don’t feel well on the test day (e.g. cold, flu, muscle fatigue), you can call us at (65) 6850 1569/70 to change your test date.

How can I make an appointment?

Please call the Singapore Sport and Exercise Medicine Centre @ CGH at Tel (65) 68501569/70 for appointment.

What is Video Gait Analysis?

Your running economy is dependent on many factors, with one of the major factors being your running gait. An inefficient running gait wastes energy as the body may move more vertically or sideways than it needs to and can also be related to overuse injuries. With the assistance of video recording as well as image processing software, running gait can be analysed and studied, and these inefficiencies can be corrected.

While there is no replacement for practice, a seasoned runner can still benefit from a detailed biomechanical evaluation to improve their training regimen.

Who can take the test?

The test is targeted at seasoned runners looking to improve their running performance systematically. This test aims to look at the interaction of the whole body and evaluate the areas that are potentially contributing to overloading during running.

What are the risks?

Some of the possible risks of a gait analysis test include chest pain, allergic reactions, abnormal heart rhythm, abnormal blood pressure response, or heart attack, muscular injuries or falls.

Will I have my report on the same day after I take the test?

Yes, the test takes a total of 1 hour and 30 minutes with a maximum of 20 minutes preparation and 5 minutes of running on a treadmill. Thereafter, your running gait will be analysed. Once the analysis is done, the Exercise Physiologist will discuss the results and the training plans with you.

What should I do?

How should I prepare for the test?

You should be adequately hydrated and have a light meal at least 2 hours before the test. Please come in sports attire (top can be light-coloured and fitting;shorts can be dark-coloured tights or running shorts) and bring along your identity card on your appointment date. If you don’t feel well on the test day (e.g. cold, flu, muscle fatigue), you can call our appointment hotline at (65) 6850 3333 to change your test date.

How can I make an appointment?

Please contact SSMC@CGH at Tel (65) 6850 1569/70.

Note: Doctor’s consultation is recommended if you are in doubt of your body condition for the Video Gait Analysis Test. However, this does not guarantee that you are certified fit to take the test on the same day.

What is a VO2max Test?

VO2max refers to the maximal amount of oxygen consumed by our body during maximal exercise. It is also the measurement of one's present state of aerobic fitness.

This maximal test comprises of treadmill running with increasing intensity accompanied by a gas analysis conducted through an attached face mask. The test requires an 'all-out' effort on your part.

How will I benefit from the test?

Without an objective measurement of our fitness level, most of us are unsure of the right intensity at which we should be training. Training at a randomly selected intensity can lead to under-training or over-training, which may lead to reduced performance or injury.

The VO2max test provides information on:

  • Your current state of fitness
  • Your predicted aerobic and anaerobic thresholds

This information allows us to predict training zones of varying intensities to optimise your training programme and maximise your training benefits.

Who can benefit from the test?

The test is suitable for endurance athletes seeking improvement in their running performance. Due to the high intensity of the test, you should preferably be someone who is already running consistently and have achieved a certain level of fitness. As a guideline, you should have already been running at least 30 minutes, 3 times per week, for the past 12 weeks.

How will I feel during the test?

Towards the end of the test, you may experience nausea, giddiness, breathlessness and fatigue as you would have exerted maximal effort. These feelings are usually transient. You can, however, request to terminate the test at any time. If you have concerns about your health, please consult your doctor or a Sport and Exercise physician before undergoing the test. You can make an appointment to see our sports physician at the SSMC@CGH

What are the risks associated with this test?

Some of the possible risks include chest pain, allergic reactions, abnormal heart rhythm, abnormal blood pressure response, heart attack and stroke. However, the chance of this happening in an average patient is approximately 1 in 10,000.

Will I receive my report on the same day that I perform the test?

Yes, the test takes a total of 1 hour and 30 minutes with a maximum of 15 minutes running on a treadmill. Thereafter, your gaseous exchange data will be analysed. Once the analysis is done, the Exercise Physiologist will discuss the results and the training plans with you.

The procedure is as follows:

Is this pre-participation screening?

No, it is not. The VO2max test is essentially a test of endurance and does not screen for health problems. If you would like to undergo health-screening before participating in endurance sports, please see our Athlete Medical Screening Packages on our website.

How should I prepare for the test?

You should be adequately hydrated with 350ml to 500ml of liquid at least an hour before the test, and have your lunch 1-2 hours before the test. Refrain from drinking caffeine on the test day. Do not participate in any strenuous physical activity 2 days before the test as it might affect your performance during the test. Please come in sports attire, bring along your heart rate monitor and watch if you have one and bring along your identity card on your appointment date. If you do not feel well on the test day or recently recovered from a viral infection(e.g. cold, flu, fever), please call (65) 6850 1569/70 to change your test date.

Note: Doctor’s consultation is recommended if you are in doubt of your body’s condition for the VO2max test. However, this does not guarantee that you would be certified fit to take the test on the same day.

How can I make an appointment?

For further appointments and enquiries, call the SSMC@CGH at Tel (65) 6850 1569/70.