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The Bleep Test
The Bleep Test
The Bleep Test, also known as the, Multistage Fitness Test, Beep Test, Pacer Test, or 20m Shuttle Run Test, is used by sports coaches and trainers to estimate a participant's VO2 max (maximum oxygen uptake). The test is especially useful for players of sports like cross country, football, hockey, rugby, cricket, netball, soccer or tennis and is employed by many international sporting teams as an accurate test of Cardiovascular fitness, one of the all-important "Components of Fitness".

The Bleep Test involves running continuously between two points that are 20m apart. These runs are synchronized. Bleeps are played at set intervals. As the test proceeds, the interval between each successive bleep reduces, forcing the participant to increase velocity over the course of the test, until it is impossible to keep in sync with the recording.

The recording is structured into 21 'levels', each of which lasts around 62 seconds. The interval of bleeps is calculated, at a running speed of 8.5km/h, increasing by 0.5km/h with each level. The progression from one level to the next is signalled by rapid bleeps. The highest level attained before failing to keep up with the bleeps is recorded as the score for that test.


 
The Bleep Press-up Test
The Bleep Press-up Test
A press-up or push up is a common strength training exercise performed in a prone position, lying horizontal and face down, raising and lowering the body using the arms.

Press-ups develop the pectoral muscles and triceps, with ancillary benefits to the deltoids, serratus anterior, coracobrachialis and the midsection as a whole.

Press-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training.

The Bleep Press-up Test measures upper body strength and endurance. In this test, the maximum number of press-ups performed at a rate of one every three seconds is recorded.


 
The Bleep Sit-up Test
The Bleep Sit-up Test
The sit-up is a strength training exercise commonly performed with the aim of strengthening the hip flexors and abdominal muscles. It begins with lying with the back on the floor, typically with the knees bent in an attempt to reduce stress on the back muscles and spine, and then elevating both the upper and lower vertebrae from the floor until everything superior to the buttocks is not touching the ground.

Sit-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training.

The Bleep Sit-up Test measures abdominal strength and endurance. In this test, the maximum number of sit-ups performed at a rate of one every three seconds is recorded.


 
The Bleep Personal Fitness Test
The Bleep Personal Fitness Test
The Bleep Personal Fitness Test is used by sports coaches and trainers to estimate a participant's upper body strength, endurance and VO2 max (maximum oxygen uptake). The test is especially useful for players of sports like cross country, football, hockey, rugby, cricket, netball, soccer or tennis and is employed by many international sporting teams and government organisations such as the Police, Fire Service and the HM Forces as an accurate test of upper body strength, endurance and cardiovascular fitness, parts of the all-important "Components of Fitness".


 
The Bleep Test Training Program
The Bleep Test Training Program
The Bleep Test Training Program is used by sports coaches and trainers to estimate and improve participant's VO2 max (maximum oxygen uptake). The Bleep Test Training Program is especially useful for players of sports like cross country, football, hockey, rugby, cricket, netball, soccer or tennis and is employed by many international sporting teams and government organisations such as the Police, Fire Service and the HM Forces as a training program to improve cardiovascular fitness, one of the all-important "Components of Fitness". The aim of this program is to give you the information to optimise your effort in improving your Bleep Test score.