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The MULTI STAGE FITNESS TEST; 20 meter Beep Test
Topic Started: Mar 24 2008, 06:31 PM (1,666 Views)
galahs
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The MULTI STAGE FITNESS TEST

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, or tennis. It was created by Dr. L.A. Leger in 1982, and was published in the European Journal of Applied Physiology.

Required Resources

To undertake this test you will require :

* A flat, non slippery surface at least 20 metres in length
* 30 metre tape measure
* Marking cones
* The Multi-Stage Fitness Test audio tape or CD**
* Tape recorder or CD Player
* Recording sheets
* Assistant

How to conduct the test

The test is made up of 23 levels where each level lasts approximately one minute. Each level comprises of a series of 20m shuttles where the starting speed is 8.5km/hr and increases by 0.5km/hr at each level. On the tape/CD a single beep indicates the end of a shuttle and 3 beeps indicates the start of the next level. The test is conducted as follows:

* Measure out a 20 metres section and mark each end with a marker cone
* The athlete carries out a warm up program of jogging and dynamic stretching exercises
* The test is conducted
o The athlete must place one foot on or beyond the 20m marker at the end of each shuttle
o If the athlete arrives at the end of a shuttle before the beep, the athlete must wait for the beep and then resume running
o The athlete keeps running for as long as possible until he/she can longer keep up with the speed set by the tape/CD at which point they should voluntarily withdraw
o If the athlete fails to reach the end of the shuttle before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn
o Record the level and number of shuttles completed at that level by the athlete
o At the end of the test the athletes conduct a cool down program, including static stretching exercises
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galahs
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Download the Beep Test (Zipped and in wma format)

http://www.westsmagpies.net/files/beep_test.zip
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galahs
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Quote:
 

Torture pays off for Broncos prop Dave Taylor,
Steve Ricketts
February 14, 2008 11:00pm

GIANT Broncos prop Dave Taylor quickly learned to dread the early morning knock on the door that became part and parcel of pre-season training.

It signalled yet another torture session at the hands of the Broncos performance staff after the 19-year-old reported for training last November in the worst shape of any player at the club.

While other players enjoyed an extended off-season Taylor was forced to sweat it out on road runs and hill climbs

"Everyone else had six to eight weeks off and I was battling it out with (athletics performance coach) Chris Haseman," Taylor said yesterday.

"I ran at least four times a week and every time I heard the knock on the door in the morning I knew I was in for a tough time.

"It took a bit to get going. It started with short runs and gradually they got longer and longer and tougher and tougher. One hill climb nearly broke me.

"This is the fittest I've been and I'm keeping my weight right and my skin fold readings are good. When I started training my beep (multi stage fitness test) reading was 9.4. Just the other day I got 13.1."

Taylor played last season at 118kg but will take the field against the Cowboys in Rockhampton tomorrow night at 115kg.

Broncos performance co-ordinator Jeremy Hickmans said Taylor was one of the success stories of the off-season because he had embraced what it meant to be a professional footballer.

"He was put in a situation where he had to work hard and he could have gone one of two ways," Hickmans said.

"He could have whinged or he could have taken everything on board and looked after himself. He did the latter.

Taylor is literally breathing easier after nose surgery at the end of last season to clear one nasal passage.



No excuses fellas!
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