Multistage fitness test (bleep test)
The test is maximal and progressive, in other words, easy at the start but harder towards the end.For the results to be valid you must give your maximum effort when performing the test, and therefore attempt to reach as high a level as you possibly can before stopping.
Equipment needed.
- A flat, non-slippery surface at least 20 metres in length.
- CD Player.
- Shuttle run disc
- Suitable footwear to prevent slipping.
- Measuring tape to mark out the 20 metres.
- Marker cones.
Preparations.
First of all measure out the 20 meters and then mark each end with the marker cones. Before doing any exercise its recommended to do at least 10 minutes of light stretching and a gentle warm up.Test Procedures.
When the disc is started, it will give a brief explanation of the tests leading into a 5 second countdown to the start of the test itself. Thereafter the disc emits a single bleep at regular intervals. You should aim to be at the opposite end to the start by the time the first bleep sounds. You should then continue running at this speed, being at one end or the other each time there is a bleep.After each minute, the time interval between bleeps will decrease, so that the running speed will need to increase. The first running speed is referred to as read more
