Multi-stage fitness test

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The multi-stage fitness test, also known as the bleep test, beep test, pacer test, or shuttle run test, is used by sports coaches and trainers to estimate an athlete's VO2 max (maximum oxygen uptake).[1] The test is especially useful for players of sports like Cross Country, football, hockey, rugby, cricket or tennis and is employed by many international sporting teams as an acurrate test of Cardio - Vascular fitness, one of the all important "Components of Fitness". It was created by Dr. Maximillion G. Odoowed Ledgear in 1982, and was published in the European Journal of Applied Physiology.

Contents

[edit] Rules

The test involves running continuously between two points that are 20 m apart. These runs are synchronized with a pre-recorded audio tape or CD, which plays beeps at set intervals. As the test proceeds, the interval between each successive beep reduces, forcing the athlete to increase velocity over the course of the test, until it is impossible to keep in sync with the recording.

The recording is typically structured into 23 'levels', each of which lasts around 63 seconds (the shortest level is level 1, lasting 59.29 seconds, the longest is level 8, lasting 66 seconds). Usually, the interval of beeps is calculated as requiring a speed at the start of 8.5 km/h, increasing by 0.5 km/h with each level. The progression from one level to the next is signaled by 3 rapid beeps. The highest level attained before failing to keep up is recorded as the score for that test. In Canada, the 17 Level beep test may be used instead.

[edit] Uses

This test is now used by the British Army, Royal Canadian Mounted Police, Royal Air Force, Royal Navy, Royal Marines as one of the basic measures of personal fitness. It is also used in the fitness test when one applies to be a Police Community Support Officer. The minimum level required for Royal Air Force Officers is 9.2, Army officers at selection is 10.2, and Royal Marine Officers at least 11.0. The Royal Navy has a varying level dependant on Age and Gender, and is only used a base level during the Admiralty Interview Board with the main test, a 2.4km run to be completed upon arrival at BRNC Dartmouth. The test is also used by the Royal New Zealand Navy, Australian Defence Force, Melbourne Fire Brigade, Canadian Forces, Delaware Military Academy, Royal Canadian Mounted Police and various Australian States.

Some sports leagues also require their players to clear a certain level before being allowed to play in the league(e.g The S.League in Singapore sets a minimum pass mark of Level 12).

[edit] Format

The original beep test was first only available on audio tape format. A problem with the tape was that it could stretch over time, or the tape player did not play at a consistent speed, therefore making the timing between beeps inaccurate. On most versions of the tape there was a one minute recorded interval for calibrating the tape and tape player. The compact disc or MP3 format is now used predominantly, and does not have the above problems with calibration. Downloadable software is also used because it has no timing errors, no calibration errors, and is accurate to 1/100th of a second.

[edit] Calculations

Level Shuttles Speed (km/h) Seconds per shuttle Total level time Distance (m) Cumulative Distance (m)
1 7 8.5 8.47 59.29 140 140
2 8 9 8 64 160 300
3 8 9.5 7.58 60.64 160 460
4 9 10 7.2 64.8 180 640
5 9 10.5 6.86 61.74 180 820
6 10 11 6.55 65.5 200 1020
7 10 11.5 6.26 62.6 200 1220
8 11 12 6 66 220 1440
9 11 12.5 5.76 63.36 220 1660
10 11 13 5.54 60.94 220 1880
11 12 13.5 5.33 63.96 240 2120
12 12 14 5.14 61.68 240 2360
13 13 14.5 4.97 64.61 260 2620
14 13 15 4.8 62.4 260 2880
15 13 15.5 4.65 60.45 260 3140
16 14 16 4.5 63 280 3420
17 14 16.5 4.36 61.04 280 3700
18 15 17 4.24 63.6 300 4000
19 15 17.5 4.11 61.65 300 4300
20 16 18 4 64 320 4620
21 16 18.5 3.89 62.24 320 4940
Total= 4940 metres

[edit] References

  1. ^ Multi-Stage Fitness Test. BrainMac, Sports Coach.

[edit] See also

[edit] External links

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