The Multi-Stage
Fitness Test, also known as the ‘bleep’ or ‘beep’ or ‘shuttle run’ test, is often used by sports coaches and trainers to estimate an athlete’s VO2 Max (maximum oxygen uptake).
The test is often recommended for multiple-sprint game players, because it is similar to such activities, for example rugby, soccer or hockey. The test is, however, not necessarily applicable to endurance activities such as cycling or running.
Description
The 'bleep' test involves running continuously between two points that are 20m apart. These ‘shuttle’ runs are done in time to pre-recorded ‘bleep’ sounds on a pre-recorded audio cassette. The time between the recorded ‘bleeps’ decrease after each minute.
The test usually consists of 23 levels. Each level lasts 60 seconds. A level is basically a series of 20 meter ‘shuttle runs’. The starting speed is normally 8.5 km/hr and then increases by 0.5km/hr with each new level.
The audio tape used for this test gives a single ‘bleep’ at intervals, which indicates the end of a shuttle, and 3 ‘bleeps’ indicates the start of the next level.
Equipment
You will need the following to do the test:
Tape measure
Flat, non-slippery surface of at least 20 meters in length
Markers or cones or lines
Recorded ‘bleep’ audio cassette and a tape player
NOTE: The ‘bleep’ audio tape may become stretched over time. These tapes are calibrated at a timing of one-minute intervals and may lose this accuracy if used over a long time. It is best to buy a CD-recording, which offers far better accuracy.
Procedure
1.Measure out the 20m running track using markers, cones or lines to indicate the beginning and the end.
2. The athlete must start with his foot on or behind the starting point.
3. Start the test.
4. If the athlete arrives at the end of a shuttle before hearing the beep, he must wait for it before he starts running again.
5. The athlete must carry on running for as long as possible, until he can longer keep up with the speed set by the tape.
6. If the athlete fails to reach the end of the shuttle before the beep, he should be allowed to try two or three more shuttles to try and make up the pace before his test is ended.
7. Write down the level and number of shuttles the athlete has completed.
8. Compare the athletes results with the results of previous tests. As the athlete’s training progresses, he should show better results every time he is re-tested at a later stage.
NOTE: This test is a maximal test, which requires a reasonable level of fitness. It is not recommended for recreational athletes or people with health problems, injuries or low fitness levels.
I don't know where you can buy an audio tape for this test in your country, but I recommend that you contact the local athletics organizations or sports authorities. They should be able to assist you.
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