You should now be used to testing your fitness and how well you are coming along! The next test is a very good way of testing your aerobic fitness and will push you to your limits.
The 20m multistage fitness test is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among others.
equipment required: Flat, non-slip surface, marking cones, 20m measuring tape, beep test cd, cd player and recording sheets.
description: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test if also often called the 'beep' or 'bleep' test. The test subjects stand behind one of the lines facing the second line, and begin running when instructed by the cd or tape. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is not reached in time for each beep, the subject must run to the line turn and try to catch up with the pace within 2 more ‘beeps’. Also, if the line is reached before the beep sounds, the subject must wait until the beep sounds. The test is stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends. There are several versions of the test, but one commonly used version has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each minute. Another version starts at 8.0 km/hr, then up to 9.0 km/hr for level 2 and then increases by 0.5 km/hr.
Scoring: Once again please email me with your scores.
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