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Physical Fitness

Training

F.I.T.T.

Warm-up
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Cardio-Vascular
Endurance

Cardio-Vascular
Training

Cardio-Vascular
Testing

Lesson Plans
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MULTI - STAGE FITNESS TEST (BEEP TEST)

  • The test is progresive and maximal.
  • Each 20m is called a shuttle.
  • The shuttles are repeated a number of times within a level
  • With each level the time between the beeps is shortened.
  • There are normally twenty - five levels.
  • The test was the developed by the National Coaching Foundation.

A degree of caution is necessary when administering the test, in that it requires an individual to push themselves hard. If one is suffering from injury or illness or has any other reason where they think that they may be at risk it is best to consult your doctor first.

EQUIPMENT

  • A firm surface with lines marked 20m apart.
  • A good quality tape recorder
  • The NCF tape/CD
  • Tables for analysing scores.
  • Measuring tape (20m)
  • Marking Cones
  • Pre recorded Beep test
  • Recording Sheets

PROCEDURE

  • Mark the 20 metre area with cones
  • Instructions are given at the start of the tape, which also identifies the signals for a change of pace.
  • The test is conducted:
    • Initially, the pupils run slowly from one line to the next.
    • Each pupil must judge the pace so as to put one foot on or beyond the line as the beep sounds.
    • If a pupil arrives at the end of the shuttle before the beep sounds they must wait to hear it before proceeding.
    • When the person can no longer keep up the required pace, by arriving at the line after the beep they withdraw. They should be allowed two or three attempts to regain the pace before doing so.

After finishing, pupils warm down and stretch

Their number of levels is recorded and fitness checked against the tables to analyse the results.

 

VO2 RESULT FROM TEST FEMALE ANALYSIS OF VO2 MALE ANALYSISOF VO2

 

The following is a table of predicted maximum oxygen uptake values (VO2 Max) for the Multistage Fitness Test. It was developed by the Department of Physical Education and Sports Science Loughborough University, 1987.

LEVEL
SHUTTLE
VO2 Max
LEVEL
SHUTTLE
VO2 Max
4
2
26.8
5
2
30.2
4
4
27.6
5
4
31
4
6
28.3
5
6
31.8
4
9
29.5
5
9
32.9

LEVEL
SHUTTLE
VO2 Max
LEVEL
SHUTTLE
VO2 Max
6
2
33.6
7
2
37.1
6
4
34.3
7
4
37.8
6
6
35
7
6
38.5
6
8
35.7
7
8
39.2
6
10
36.4
7
10
39.9

LEVEL
SHUTTLE
VO2 Max
LEVEL
SHUTTLE
VO2 Max
8
2
40.5
9
2
43.9
8
4
41.1
9
4
44.5
8
6
41.8
9
6
45.2
8
8
42.4
9
8
45.8
8
10
43.3
9
11
46.6

LEVEL
SHUTTLE
VO2 Max
LEVEL
SHUTTLE
VO2 Max
10
2
47.4
11
2
50.8
10
4
48
11
4
51.4
10
6
48.7
11
6
51.9
10
8
49.3
11
8
52.5
10
11
50.2
11
10
53.1
11
12
53.7

LEVEL
SHUTTLE
VO2 Max
LEVEL
SHUTTLE
VO2 Max
12
2
54.3
13
2
57.6
12
4
54.8
13
4
58.2
12
6
55.4
13
6
58.7
12
8
56
13
8
59.3
12
10
56.5
13
10
59.8
12
12
57.1
13
13
60.6

LEVEL
SHUTTLE
VO2 Max
LEVEL
SHUTTLE
VO2 Max
14
2
61.l
15
2
64.6
14
4
61.7
15
4
65.1
14
6
62.2
15
6
65.6
14
8
62.7
15
8
66.2
14
10
63.2
15
10
66.7
14
13
64
15
13
67.5

LEVEL
SHUTTLE
VO2 Max
LEVEL
SHUTTLE
VO2 Max
16
2
68
17
2
71.4
16
4
68.5
17
4
71.9
16
6
69
17
6
72.4
16
8
69.5
17
8
72.9
16
10
69.9
17
10
73.4
16
12
70.5
17
12
73.9
16
14
70,9
17
14
74.4

LEVEL
SHUTTLE
VO2 Max
LEVEL
SHUTTLE
VO2 Max
18
2
74.8
19
2
78.3
18
4
75.3
19
4
78.8
18
6
75.8
19
6
79.2
18
8
76.2
19
8
79.7
18
10
76.7
19
10
80.2
18
12
77.2
19
12
80.6
18
15
77.9
19
15
81.3

LEVEL
SHUTTLE
VO2 Max
LEVEL
SHUTTLE
VO2 Max
20
2
81.8
21
2
85.2
20
4
82.2
21
4
85.6
20
6
82.6
21
6
86.1
20
8
83
21
8
86.5
20
10
83.5
21
10
86.9
20
12
83.9
21
12
87.4
20
14
84.3
21
14
87.8
20
16
84.8
21
16
88.2

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FEMALE (Values on ml./kg./min.)

Age Very Poor Poor Fair Good Excellent Superior
13-19 <25.0 25.0 - 30.9 31.0 - 34.9 35.0 - 38.9 39.0 - 41.9 >41.9
20-29 <23.6 23.6 - 28.9 29.0 - 32.9 33.0 - 36.9 37.0 - 41.0 >41.0
30-39 <22.8 22.8 - 26.9 27.0 - 31.4 31.5 - 35.6 35.7 - 40.0 >40.0
40-49 <21.0 21.0 - 24.4 24.5 - 28.9 29.0 - 32.8 32.9 - 36.9 >36.9
50-59 <20.2 20.2 - 22.7 22.8 - 26.9 27.0 - 31.4 31.5 - 35.7 >35.7
60+ <17.5 17.5 - 20.1 20.2 - 24.4 24.5 - 30.2 30.3 - 31.4 >31.4

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MALE (Values in ml./kg./min.).

Age Very Poor Poor Fair Good Excellent Superior
13 - 19 <35.0 35.0 - 38.3 38.4 - 45.1 45.2 - 50.9 51.0 - 55.9 >55.9
20-29 <33.0 33.0 - 36.4 36.5 - 42.4 42.5 - 46.4 46.5 - 52.4 >52.4
30-39 <31.5 31.5 - 35.4 35.5 - 40.9 41.0 - 44.9 45.0 - 49.4 >49.4
40-49 <30.2 30.2 - 33.5 33.6 - 38.9 39.0 - 43.7 43.8 - 48.0 >48.0
50-59 <26.1 26.1 - 30.9 31.0 - 35.7 35.8 - 40.9 41.0 - 45.3 >45.3
60+ <20.5 20.5 - 26.0 26.1 - 32.2 32.3 - 36.4 36.5 - 44.2 >44.2

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