WE WANT A FAIR GO FOR OUR AREA, MORE OPPORTUNITIES AND MORE THAN 4 NRL GAMES AT CAMPBELLTOWN STADIUM
| The MULTI STAGE FITNESS TEST; 20 meter Beep Test | |
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| Tweet Topic Started: Mar 24 2008, 06:31 PM (1,666 Views) | |
| galahs | Mar 24 2008, 06:31 PM Post #1 |
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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before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn o Record the level and number of shuttles completed at that level by the athlete o At the end of the test the athletes conduct a cool down program, including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 | Mar 24 2008, 06:31 PM Post #2 |
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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 | Mar 25 2008, 02:33 PM Post #3 |
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No excuses fellas! |
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