Aerobic endurance is defined as “cardiovascular endurance, aerobic fitness, or stamina,it is the ability to exercise continuously for extended periods without tiring”, (topendsport.com, 2014).
The bleep test, also known as the multistage fitness test is used to determine ones aerobic endurance.
Who uses the beep test?
The beep test is usually used for athletes who play football, hockey, rugby and other sports that require good aerobic endurance. “Sports coaches and trainers use the test, to estimate an athlete's maximum oxygen uptake better known as VO2 Max”, (thebeeptest.com, 2006). (VO2 MAX IS “the maximal oxygen uptake or the maximum volume of oxygen that can be utilized in one minute during maximal or exhaustive exercise”. (Quinn, 2014)
How do you perform the beep test?
CLICK ON THE WEBSITE BELOW FOR A TUTORIAL ON HOW TO ORGANIZE THE BLEEP TEST AND WHAT EQUIPMENT YOU WILL NEED:
http://www.youtube.com/watch?v=juMuBfLZdG4&safe=active
Who uses the beep test?
This test is usually used for athletes who play football, hockey, rugby and other sports that require good aerobic endurance. “Sports coaches and trainers to estimate an athlete's maximum oxygen uptake better known as VO2 Max”, (thebeeptest.com, 2006). (VO2 MAX IS “the maximal oxygen uptake or the maximum volume of oxygen that can be utilized in one minute during maximal or exhaustive exercise”. (Quinn, 2014)
BEEP TEST AVERAGES: Click the link below to find out the average bleep test scores and determine what is typical for your age!
http://www.topendsports.com/testing/norms/beep.htm
Advantages –
Specificity – The test is specific to those who are improving their aerobic endurance or take part in continuous training (such as a 800M athlete, footballer, hockey and rugby players).
Objectivity – As the results are based solely on the level you reach, the results are not interfered with from the person testing the subject, as it is upon the subject to alter his results by getting a high level or lower level.
Cost: The cost of the Bleep Test CD version/Audio version, according to http://www.1st4sport.com/p-571-1st4sportcom-multistage-fitness-test-and-multistage-fitness-test-results.aspx is £14.99.
The bleep test comes with instructions and a table explaining the results. All you need is two markers placed 20 metres apart. Performers run between markers while the bleep intervals become progressively shorter”, (Coachwise ltd, 2013)
You can also get a beep test audio for free online. The link below will provide a free audio of the test.
http://www.youtube.com/watch?v=e0U_yQITBks&safe=active
Equipment: The equipment needed for the bleep test: Flat surface, cones set apart 20M, 20M ruler, bleep test DVD/CD, Phone/CD player/ any sort of device to play the bleep test audio.
Facilities: An area that has a flat surface, probably sports-hall type flooring, pavement or grass. The bleep test can be performed in most places that is long enough (20M’s plus) and has a flat surface, parks and sports halls are the most appropriate places.
Social: The beep test can be a social event as it is best to have a partner with you, because they can keep track of the level you’re on and give you encouragement, which would be hard to do on your own. The test can be performed in large numbers or individually.
VO2 MAX: One of the biggest advantages of the beep test is the ability to predict ones VO2 Max. "A progressive shuttle run test to estimate maximal oxygen uptake." British Journal of Sports Medicine 22: 141-5. The calculator appears to be accurate to within 0.1 ml/kg/min of the published values”, (Topendsports Network, 2014).
There is also another calculation to determine VO2 Max using the equation:
VO2 max = 31.025 + (3.238 × velocity) - (3.248 × age) + (0.1536 × age × velocity). This was created by Ahmaidi et al, (1992), “where velocity is determined using the distance covered in 30 seconds, during the last stage of the test” (topendsportsNetwork, 2014)
http://www.topendsports.com/testing/beepcalc.htm provides participants the ability to calculate their VO2 Max. Eg, Level/shuttle – Those with a score of 8.5 were predicted a VO2 max of 41.53316107.
The calculator used on Topendsports.com is quite can be relied on to give a good indication of predicted VO2 Max result, as I used another VO2 Max calculator on http://www.brianmac.co.uk/beep.htm and I got the same answer. However, the first calculator was more precise, providing me with a result which was to 8 decimal places.
CLICK THE LINK BELOW:
http://www.topendsports.com/testing/beepcalc.htm
This will give you a clear indication of your VO2 Max.
Disadvantages:
Time: The time it takes to set up the beep test isn't too long, however the time it takes to complete the bleep test is solely based upon an individual’s motivation, level of fitness and what level they reach. The first level requires subjects to run at “8.5km/hr and increases by 0.5km/hr each minute”, (freeweb.com, 2008). The bleep test summary information below shows the time (in minutes and seconds) it takes to complete each level.
Environment: Elements within the environment can affect those partaking in the beep test. Onlookers can affect some people’s motivation and this can either have a positive or a negative effect on their performance – thus making the results unreliable. The weather is another negative effect as the heat can make those participating extremely hot and that will cause them to stop early or pass out with exhaustion. Hydration also plays a vital role in an individual’s performance during the bleep test, “Consuming sufficient fluids during exercise will influence cardiovascular, thermoregulatory, and muscle function, as well as hydration status”, (http://hprc-online.org/nutrition/hprc-articles/how-often-should-i-drink-fluids-during-exercise, 2014). The surface will also affect the subject participating as an unruly surface will cause them to move more than necessary and potentially waste time and cause injury.
Subjective: Another disadvantage of the beep test is that the results can be subjective and if the individual completing the bleep test is on their own they could slightly alter their results. This could lead to their coaches subscribing them the wrong type of training which could either be to challenging for them to partake in or the exercise could be too easy and not give them the maximum potential to improve and achieve their goals.
Reliability: Reliability is the extent to which an experiment or a test can be carried out more than once, and gain similar results. “Reliability is the overall consistency of a measure”, (Wikipedia.com, 2014)
In order for the bleep test to be reliable it should be carried out more than once, so that an individual can compare each result; if the results are similar, then this would indicate the presence of reliability. When individuals strive to achieve their maximum ability, over a period of time their results for the bleep test will steadily increase, causing their VO2 max to increase.
By clicking the link below you will be provided with an in depth knowledge on factors that will affect the reliability of the test: http://www.brianmac.co.uk/eval.htm#effect
Validity – “In science and statistics, validity is the extent to which a concept, conclusion or measurement is well-founded and corresponds accurately to the real world”, (Wikipedia.com, 2014). The bleep test is valid in the modern world, as it is a good robust indicator of an individual’s general fitness as well as allowing for the measurement of a person’s increase in aerobic endurance and VO2 endurance.
In my opinion, the bleep test is the most appropriate form of testing ones aerobic endurance. This is because I have listed more advantages which positively outweigh the negatives and with this test you are also able to predict ones VO2 Max, which enhances the subject’s understanding and knowledge of their cardiovascular fitness.
To increase the reliability and validity of the bleep test the test procedure should be standardised, results should be clearly documented, and the participant should be in good health, (BrianMac Sports Coach, 2014)
Reference list:
The bleep test, also known as the multistage fitness test is used to determine ones aerobic endurance.
Who uses the beep test?
The beep test is usually used for athletes who play football, hockey, rugby and other sports that require good aerobic endurance. “Sports coaches and trainers use the test, to estimate an athlete's maximum oxygen uptake better known as VO2 Max”, (thebeeptest.com, 2006). (VO2 MAX IS “the maximal oxygen uptake or the maximum volume of oxygen that can be utilized in one minute during maximal or exhaustive exercise”. (Quinn, 2014)
How do you perform the beep test?
- The test involves continuous running between two points that are clearly marked 20 meters apart.
- At set intervals “a pre-recorded audio tape, CD or laptop” plays “bleep” sounds, (hence the name); to allow the participants to acknowledge what level they are on and when to run to the next set point. As the test continues, “the interval between each successive beep reduces, forcing the athlete to increase velocity (speed) over the course of the test”, (thebeeptest.com, 2006).
- Participants can drop out at any time until it is unable to keep in sync with the recording. “The test is stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends”, (freewebs/beeptest.com, 2008)
- “The recording is typically structured into 23 'levels', each of which lasts 60 seconds. Usually, the interval of beeps is calculated require a speed at the start of 8.5 km/h, which increases by 0.5 km/h with each level. The progression from one level to the next is signaled by 3 rapid beeps. The highest level attained before failing to keep up is recorded as the score for that test”, (thebeeptes.com, 2014)
CLICK ON THE WEBSITE BELOW FOR A TUTORIAL ON HOW TO ORGANIZE THE BLEEP TEST AND WHAT EQUIPMENT YOU WILL NEED:
http://www.youtube.com/watch?v=juMuBfLZdG4&safe=active
Who uses the beep test?
This test is usually used for athletes who play football, hockey, rugby and other sports that require good aerobic endurance. “Sports coaches and trainers to estimate an athlete's maximum oxygen uptake better known as VO2 Max”, (thebeeptest.com, 2006). (VO2 MAX IS “the maximal oxygen uptake or the maximum volume of oxygen that can be utilized in one minute during maximal or exhaustive exercise”. (Quinn, 2014)
BEEP TEST AVERAGES: Click the link below to find out the average bleep test scores and determine what is typical for your age!
http://www.topendsports.com/testing/norms/beep.htm
Advantages –
Specificity – The test is specific to those who are improving their aerobic endurance or take part in continuous training (such as a 800M athlete, footballer, hockey and rugby players).
Objectivity – As the results are based solely on the level you reach, the results are not interfered with from the person testing the subject, as it is upon the subject to alter his results by getting a high level or lower level.
Cost: The cost of the Bleep Test CD version/Audio version, according to http://www.1st4sport.com/p-571-1st4sportcom-multistage-fitness-test-and-multistage-fitness-test-results.aspx is £14.99.
The bleep test comes with instructions and a table explaining the results. All you need is two markers placed 20 metres apart. Performers run between markers while the bleep intervals become progressively shorter”, (Coachwise ltd, 2013)
You can also get a beep test audio for free online. The link below will provide a free audio of the test.
http://www.youtube.com/watch?v=e0U_yQITBks&safe=active
Equipment: The equipment needed for the bleep test: Flat surface, cones set apart 20M, 20M ruler, bleep test DVD/CD, Phone/CD player/ any sort of device to play the bleep test audio.
Facilities: An area that has a flat surface, probably sports-hall type flooring, pavement or grass. The bleep test can be performed in most places that is long enough (20M’s plus) and has a flat surface, parks and sports halls are the most appropriate places.
Social: The beep test can be a social event as it is best to have a partner with you, because they can keep track of the level you’re on and give you encouragement, which would be hard to do on your own. The test can be performed in large numbers or individually.
VO2 MAX: One of the biggest advantages of the beep test is the ability to predict ones VO2 Max. "A progressive shuttle run test to estimate maximal oxygen uptake." British Journal of Sports Medicine 22: 141-5. The calculator appears to be accurate to within 0.1 ml/kg/min of the published values”, (Topendsports Network, 2014).
There is also another calculation to determine VO2 Max using the equation:
VO2 max = 31.025 + (3.238 × velocity) - (3.248 × age) + (0.1536 × age × velocity). This was created by Ahmaidi et al, (1992), “where velocity is determined using the distance covered in 30 seconds, during the last stage of the test” (topendsportsNetwork, 2014)
http://www.topendsports.com/testing/beepcalc.htm provides participants the ability to calculate their VO2 Max. Eg, Level/shuttle – Those with a score of 8.5 were predicted a VO2 max of 41.53316107.
The calculator used on Topendsports.com is quite can be relied on to give a good indication of predicted VO2 Max result, as I used another VO2 Max calculator on http://www.brianmac.co.uk/beep.htm and I got the same answer. However, the first calculator was more precise, providing me with a result which was to 8 decimal places.
CLICK THE LINK BELOW:
http://www.topendsports.com/testing/beepcalc.htm
This will give you a clear indication of your VO2 Max.
Disadvantages:
Time: The time it takes to set up the beep test isn't too long, however the time it takes to complete the bleep test is solely based upon an individual’s motivation, level of fitness and what level they reach. The first level requires subjects to run at “8.5km/hr and increases by 0.5km/hr each minute”, (freeweb.com, 2008). The bleep test summary information below shows the time (in minutes and seconds) it takes to complete each level.
Environment: Elements within the environment can affect those partaking in the beep test. Onlookers can affect some people’s motivation and this can either have a positive or a negative effect on their performance – thus making the results unreliable. The weather is another negative effect as the heat can make those participating extremely hot and that will cause them to stop early or pass out with exhaustion. Hydration also plays a vital role in an individual’s performance during the bleep test, “Consuming sufficient fluids during exercise will influence cardiovascular, thermoregulatory, and muscle function, as well as hydration status”, (http://hprc-online.org/nutrition/hprc-articles/how-often-should-i-drink-fluids-during-exercise, 2014). The surface will also affect the subject participating as an unruly surface will cause them to move more than necessary and potentially waste time and cause injury.
Subjective: Another disadvantage of the beep test is that the results can be subjective and if the individual completing the bleep test is on their own they could slightly alter their results. This could lead to their coaches subscribing them the wrong type of training which could either be to challenging for them to partake in or the exercise could be too easy and not give them the maximum potential to improve and achieve their goals.
Reliability: Reliability is the extent to which an experiment or a test can be carried out more than once, and gain similar results. “Reliability is the overall consistency of a measure”, (Wikipedia.com, 2014)
In order for the bleep test to be reliable it should be carried out more than once, so that an individual can compare each result; if the results are similar, then this would indicate the presence of reliability. When individuals strive to achieve their maximum ability, over a period of time their results for the bleep test will steadily increase, causing their VO2 max to increase.
By clicking the link below you will be provided with an in depth knowledge on factors that will affect the reliability of the test: http://www.brianmac.co.uk/eval.htm#effect
Validity – “In science and statistics, validity is the extent to which a concept, conclusion or measurement is well-founded and corresponds accurately to the real world”, (Wikipedia.com, 2014). The bleep test is valid in the modern world, as it is a good robust indicator of an individual’s general fitness as well as allowing for the measurement of a person’s increase in aerobic endurance and VO2 endurance.
In my opinion, the bleep test is the most appropriate form of testing ones aerobic endurance. This is because I have listed more advantages which positively outweigh the negatives and with this test you are also able to predict ones VO2 Max, which enhances the subject’s understanding and knowledge of their cardiovascular fitness.
To increase the reliability and validity of the bleep test the test procedure should be standardised, results should be clearly documented, and the participant should be in good health, (BrianMac Sports Coach, 2014)
Reference list:
- http://www.topendsports.com/fitness/aerobic.htm (2014)
- http://www.thebeeptest.com/beeptest1.html (2006)
- http://www.1st4sport.com/p-571-1st4sportcom-multistage-fitness-test-and-multistage-fitness-test-results.aspx (2014)
- Coachwise ltd, 2013 - http://www.topendsports.com/testing/tests/20mshuttle.htm
- Ahmaidi S, Collomp K, Caillauce C, Prefaut C (1992) Maximal and functional aerobic capacity as assessed by two graduated field methods in comparison to laboratory exercise testing in moderately trained subjects. International Journal of Sports Medicine 13(3):243-248. www.topendsports.com/testing/beepcalc.htm
- http://www.freewebs.com/beeptest/, (2008)
- http://en.wikipedia.org/wiki/Reliability_(psychometrics)
- http://en.wikipedia.org/wiki/Validity_(statistics)
- http://www.brianmac.co.uk/eval.htm#effect