Beep Test or 20m Shuttle Run
The Beep Test is the most used aerobic fitness test. Schools, work places, defence services and athletes regularly participate in the beep test.
The test requires a sound track, which can be down loaded as an mp3 file, a smart phone app or purchased as the traditional tape or CD. The beep test contains 21 levels, each lasting 60-65 seconds in length.
To perform the beep test you need to measure out a flat 20m course. After a light warm up, rest for 2-3 minutes before beginning the test. The sound track will inform you that the beep test is about to begin. The test involves running the 20 metre course and placing one of foot over the line. You must wait for the beep before leaving the line and returning the 2o metres to the start point.
As the test progresses the time given to cover the 20 metres decreases. You finishing score is the point when you miss 2 consecutive 2o metres. continue. Listen to the level you have reached. It will be in the format of Level 9 Shuttle 7. This indicates you have completed 9 levels and 7 shuttles with in level 9
Equipment : Beep Test sound track, cones, 20 meter tape measure, flat 30 metre paved area