Teachers, save “FITNESS TESTING” to assign it to your class.

THE BEEP TEST - 20m Shuttle Run. This is a test used to measure cardiovascular fitness, which is often used by coaches and trainers to measure the fitness of athletes. Do the test by yourself or as a family. There are 21 levels. Each level consists of a different number of shuttles. The test is done by running between two markers placed 20 meters apart, at an increasing pace as indicated by the beeps. The test ends when you can no longer keep pace, or level 21 is completed. Equipment Needed 1. Beep Test 2. Two or more markers, e.g. traffic cones. 3. A flat surface, suitable for running, which is at least 20m long with adequate space at each end for coming to a stop. 4. Link to Beep Test - https://www.youtube.com/watch?v=g2QJ9OTHaE4 Procedure 1. Place markers 20 meters apart. 2. Position yourself, or athletes, at one of the markers. 3. Press the start button of the Beep Fitness Test. 4. Run 20 meters to the opposite marker, getting there before the next beep sounds. 5. Wait there until the beep sounds before running back to the other marker. 6. Repeat this process for each shuttle until you are unable to keep up with the beeps. Remember, you must wait for the beep before starting the next shuttle. 7. When you miss a beep you must continue to run to the marker in front of you, turn at the end, and try to catch up with the pace within 2 more beeps. The test ends when you fail to reach the opposite marker for two consecutive beeps. 8. Your final score is the last level and shuttle you completed before missing a beep. Note: The speed at the beginning of the test is fairly slow, but it will increase with each level. A level lasts about 1 minute and the complete test requires an increase in speed from 8 km/h to 18.6 km/h.