Aerobic Endurance- 20m Bleep test

The 20m multistage fitness test is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among others.

• Equipment needed:
•  Flat non-slip surface
•      Marking cones
•     Measuring tape
•    Bleep test CD test
•   Cd player
•     Recording sheets

This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test if also often called the ‘beep’ or ‘bleep’ tests. The test subjects stand behind one of the lines facing the second line, and begin running when instructed by the CD or tape. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is not reached in time for each beep, the subject must run to the line turn and try to catch up with the pace within 2 more ‘beeps’. Also, if the line is reached before the beep sounds, the subject must wait until the beep sounds. The test is stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends.

Image

	Men	Women
Excellent	> 13	> 12
Very Good	11-13	10-12
Good	9-11	8-10
Average	7-9	6-8
Poor	5-7	4-6
Very Poor	< 5	< 4

Name	Results	Rating
Millie	6	Average
Darby	7	Average

Top End Sport [http://www.topendsports.com/testing/tests/20mshuttle.htm] [accessed online] [March 25^th 2013]

http://www.topendsports.com/testing/images/beep-test-diagram.gif [accessed online] [ March 25^th 2013]