Keys to Fitness and Performance Testing Success
Requirements for many first responders, and other physically demanding careers, include an assessment of fitness level and performance tasks—usually within a set time limit. Needing to pass a test in order to get or keep your job adds another level of stress. You may find you are struggling to perform at your best under these conditions. Learning how to regulate your nervous system can be a key factor in successful testing.
The stress of rigid testing requirements can activate our sympathetic nervous system which you may know as our fight or flight response. While activation of the sympathetic nervous system is helpful in life threatening situations in order to keep us safe, high activation levels in testing situations can be detrimental to performance. Test anxiety initiates a larger cardiovascular response with significant increases in heart rate and blood pressure (Bian, Zhang, & Dong, 2022). This response can interfere with treadmill test completion, increase fatigue, and increase lactate build up in muscles which can impact your ability to recover in between testing phases (Ward & Tinsley, 2023).
Previous unsuccessful testing experiences can heighten the anxiety response, decrease confidence, and interfere with your ability to perform at the same level you are able to in training sessions. High levels of frustration, worry, and concern about career options can follow failed attempts. Often the number of testing attempts permitted is limited and timelines may be imposed.
Having the appropriate physical training program is one piece of the puzzle for successful fitness and performance testing results. Simulating test conditions, training with similar gear and equipment, and figuring out your optimal nutrition and hydration requirements builds a solid foundation. Visualization and imagery can help your nervous system feel prepared and take the “newness” out of the experience. Learning how to talk to your nervous system and regulate your response to the demands of the testing is a critical component whether you are a new recruit or a seasoned veteran.
Nervous system regulation involves learning tools for coping in the moment as well as prevention strategies. Therapies, such as Eye Movement Desensitization and Reprocessing (EMDR), and learning to calm your nervous system through breathwork are just some of the ways to help you have a peak testing performance.
Tonia Anderson is a Registered Psychologist (RPsych) and former first responder specializing in health and performance psychology. Tonia has helped individuals attain success with fitness and performance testing on their first attempt, after several unsuccessful attempts, after injury with previous testing, by overcoming test anxiety, and dealing with PTSD. With over 25 years in peak performance, she has worked with junior, amateur, and professional athletes competing at local, provincial, national, and international levels including World Championships, Olympic Trials, Pan-Am Games, and more. Tonia works with first responders, business executives, emerging leaders, youth, and individuals wanting to achieve their career, sport, and life goals. Book a free consultation https://toniaandersonpsychology.janeapp.com or email tonia@toniaandersonpsycholocolgy.ca to learn more and get started.
Bian, W., Zhang, X., & Dong, Y. (2022). Autonomic Nervous system response patterns of test-anxious individuals to evaluative stress. Frontiers Psychology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8918774/
Ward, S. & Tinsley, G. (2023). Is it possible to get rid of lactic acid in your muscles? Healthline. https://www.healthline.com/health/how-to-get-rid-of-lactic-acid