Aerobic Test - Bleep Test

Objective

The objective of the test is to monitor the development of the athlete's maximum oxygen uptake (vo2 max). This test is very suitable for games players as it is specific to the nature of the sport but, due to the short sharp turns, it is perhaps not suitable for rowers, runners or cyclists.

Required Resources

• Flat non-slip surface
• 30 metre tape measure
• Marking cones
• The Multi-Stage Fitness Test audio tape or CD**
• Tape recorder or CD Player
• Recording sheets
• Assistant

How to conduct the test

This test requires the athlete to run 20m in time with a beep from a CD recording. The athlete must place one foot on or beyond the 20m marker at the end of each shuttle.

• The athlete warms up for 10 minutes
• The assistant measure out a 20 metre section and marks each end with marker cones
• The assistant starts the CD and the athlete commences the test
• If the athlete arrives at the end of a shuttle before the beep, the athlete must wait for the beep and then resume running
• If the athlete fails to reach the end of the shuttle before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn
• The assistant records  the level and number of shuttles completed at that level by the athlete when they are withdrawn

Normative data for MSFT/Bleep Test

Male

Age	Excellent	Above Average	Average	Below Average	Poor
14 - 16	L12 S7	L11 S2	L8 S9	L7 S1	< L6 S6
17 - 20	L12 S12	L11 S6	L9 S2	L7 S6	< L7 S3
21 - 30	L12 S12	L11 S7	L9 S3	L7 S8	< L7 S5
31 - 40	L11 S7	L10 S4	L6 S10	L6 S7	< L6 S4
41 - 50	L10 S4	L9 S4	L6 S9	L5 S9	< L5 S2

Female

Age	Excellent	Above Average	Average	Below Average	Poor
14 - 16	L10 S9	L9 S1	L6 S7	L5 S1	< L4 S7
17 - 20	L10 S11	L9 S3	L6 S8	L5 S2	< L4 S9
21 - 30	L10 S8	L9 S2	L6 S6	L5 S1	< L4 S9
31 - 40	L10 S4	L8 S7	L6 S3	L4 S6	< L4 S5
41 - 50	L9 S9	L7 S2	L5 S7	L4 S2	< L4 S1

*Notes The test is made up of 23 levels where each level lasts approximately one minute. Each level comprises of a series of 20m shuttle runs where the starting speed is 8.5km/hr and increases by 0.5km/hr at each level. On the tape/CD a single beep indicates the end of a shuttle and 3 beeps indicates the start of the next level.

Time

Knowing that the starting speed is 8.5km/hr and increases by 0.5km/hr at each level then the time for each 20 metre section, at each level, can be estimated from the following equation:

• 20m Time = 72 ÷ ( ( ( Level - 1 ) × 0.5 ) + 8.5 )

e.g. the time for 20m at level 11 is 5.33 seconds.

Shuttles

Knowing that the starting speed is 8.5km/hr and increases by 0.5km/hr at each level and the duration of each level is approximately one minute then the number of shuttles at each level, can be estimated from the following equation:

• Shuttles = ( ( ( Level - 1 ) × 0.5 ) + 8.5 ) × 0.838

The result is rounded up to the nearest whole number e.g. the number of shuttles at level 17 is 13.82 which is rounded up to 14 shuttles.

Analysis

It is expected that with proper and appropriate training will result an improvement in athlete's VO2 max, aerobic and anaerobic threshold. We analyse the result by comparing them with the athlete's progression of each test. 

Target Group

This test is suitable for endurance athletes and players of endurance sports (e.g. football, rugby) but not for individuals where the test would be contraindicated.

Reliability

Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test.

Validity

Test validity refers to the degree to which the test actually measures what it claims to measure and the extent to which inferences, conclusions, and decisions made on the basis of test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development and the norms given to indicate the level of the athletes.

Advantages

• Simple to set up and conduct
• More than one athlete can conduct the test at the same time
• Can be conducted indoors or outdoors