Multi-stage fitness test
Encyclopedia
The multi-stage fitness test, also known as the bleep test, beep test, pacer test, Leger-test or 20-m shuttle run test, is used by sports coaches
and trainers to estimate an athlete's VO2 max
(maximum oxygen uptake). The test is especially useful for players of sports like squash
, rugby
, football (soccer), hockey
, netball
, handball
, tennis
and many other sports; employed by many international sporting teams as an accurate test of Cardiovascular fitness, one of the all-important "Components of Fitness
". This test is also part of the FITNESSGRAM physical fitness test to measure cardiorespiratory fitness. The test was created by Luc Leger, University of Montreal published in 1983, "A Maximal Multistage 20m Shuttle Run Test to predict VO2 Max", and was re-published in the European Journal of Applied Physiology (vol 49 pp 1–12) in 1988 in its present form with 1 min stages under the name "Multistage 20-m shuttle run test for aerobic fitness". Result equivalences between slightly modified versions are well explained by Tomkinson et al. in 2003.
s at set intervals. As the test proceeds, the interval between each successive beep reduces, forcing the athlete to increase their speed over the course of the test, until it is impossible to keep in sync with the recording (or, in rare occasions, if the athlete completes the test). Many people who test people using the Multi-stage fitness test allow one level to beep before the person makes the line, but if the person being tested does not make the next interval then the most recent level they completed is their final score.
The recording is typically structured into 21 'levels', each of which lasts around 62 seconds. Usually, the interval of beeps is calculated as requiring a speed at the start of 8.5 km/h, increasing by 0.5 km/h with each level thereafter. 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.It gets faster every level of the test.
Format
The original beep test was first only available on audio tape format. A problem with the tape was that it could stretch over time, or the tape player did not play at a consistent speed, therefore making the timing between beeps inaccurate. On most versions of the tape there was a one minute recorded interval for calibrating the tape and tape player. The compact disc
or MP3
format is now used predominantly. Calibration checks are still required on the CD/MP3 due to some tone controls affecting the playback speed.
Inexpensive PC Beep Test Software is very popular with the advantage of no timing errors/accurate to 1/100th of a second, as used by the top team coaches. This generally runs on a Laptop, making the beep/bleep test easier to organise for teams/groups and also tracks player fitness over the season.
Calculations
These calculations were updated 17th Aug 2009 and are based on the official Leger and Lambert "A Maximal Multi-Stage 20m Shuttle Run Test to predict VO2 Max".
The multi-stage fitness test incurs a total distance of 4940 meters (247 laps) in a time of twenty two minutes and three seconds (22:03). Please note, there are a few errors in this table compared to the original one minute MSFT as published by Leger & Lambert, mainly in the round-ups on stage 8 & 20 these should be exactly one minute as originally designed.
External links
Coach (sport)
In sports, a coach is an individual involved in the direction, instruction and training of the operations of a sports team or of individual sportspeople.-Staff:...
and trainers to estimate an athlete's VO2 max
VO2 max
VO2 max is the maximum capacity of an individual's body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual...
(maximum oxygen uptake). The test is especially useful for players of sports like squash
Squash (sport)
Squash is a high-speed racquet sport played by two players in a four-walled court with a small, hollow rubber ball...
, rugby
Rugby football
Rugby football is a style of football named after Rugby School in the United Kingdom. It is seen most prominently in two current sports, rugby league and rugby union.-History:...
, football (soccer), hockey
Hockey
Hockey is a family of sports in which two teams play against each other by trying to maneuver a ball or a puck into the opponent's goal using a hockey stick.-Etymology:...
, netball
Netball
Netball is a ball sport played between two teams of seven players. Its development, derived from early versions of basketball, began in England in the 1890s. By 1960 international playing rules had been standardised for the game, and the International Federation of Netball and Women's Basketball ...
, handball
Team handball
Handball is a team sport in which two teams of seven players each pass a ball to throw it into the goal of the other team...
, tennis
Tennis
Tennis is a sport usually played between two players or between two teams of two players each . Each player uses a racket that is strung to strike a hollow rubber ball covered with felt over a net into the opponent's court. Tennis is an Olympic sport and is played at all levels of society at all...
and many other sports; employed by many international sporting teams as an accurate test of Cardiovascular fitness, one of the all-important "Components of Fitness
Physical fitness
Physical fitness comprises two related concepts: general fitness , and specific fitness...
". This test is also part of the FITNESSGRAM physical fitness test to measure cardiorespiratory fitness. The test was created by Luc Leger, University of Montreal published in 1983, "A Maximal Multistage 20m Shuttle Run Test to predict VO2 Max", and was re-published in the European Journal of Applied Physiology (vol 49 pp 1–12) in 1988 in its present form with 1 min stages under the name "Multistage 20-m shuttle run test for aerobic fitness". Result equivalences between slightly modified versions are well explained by Tomkinson et al. in 2003.
Rules
The test involves running continuously between two points that are 20 m apart from side to side. These runs are synchronized with a pre-recorded audio tape, CD or laptop software, which plays beepBeep (sound)
A beep is a single tone onomatopoeia, generally made by a computer or a machine.-Use in computers:In some computer terminals, the ASCII character code 7, bell character, outputs an audible beep. The beep is also sometimes used to notify the user when the BIOS is not working or there is some other...
s at set intervals. As the test proceeds, the interval between each successive beep reduces, forcing the athlete to increase their speed over the course of the test, until it is impossible to keep in sync with the recording (or, in rare occasions, if the athlete completes the test). Many people who test people using the Multi-stage fitness test allow one level to beep before the person makes the line, but if the person being tested does not make the next interval then the most recent level they completed is their final score.
The recording is typically structured into 21 'levels', each of which lasts around 62 seconds. Usually, the interval of beeps is calculated as requiring a speed at the start of 8.5 km/h, increasing by 0.5 km/h with each level thereafter. 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.It gets faster every level of the test.
Uses
| Organization | Type of organization | Country | Minimum level attained | Comments |
|---|---|---|---|---|
| Western Australia Police Western Australia Police The Western Australia Police services an area of 2.5 million square kilometres, the world's largest non-federated area of jurisdiction. In 2008, its 7,526 employees included 5,647 police officers.-History:-Early history:... |
Police | Australia | 10.1 to 8.1 (male), 7.1 to 6.1 (female) | Source: http://www.stepforward.wa.gov.au/pdf/Physical%20Evaluation%20Information%20_Recruit%20specific_.pdf |
| Airservices Australia Airservices Australia Airservices Australia is an Australian Government agency, responsible for providing safe and environmentally sound air traffic control management and related airside services to the aviation industry within the Australian Flight Information Region... |
Aviation rescue and fire fighting | Australia | 9.6 | Source: http://www.airservicesaustralia.com/careers/arff/selectionprocess.asp |
| Metropolitan Fire Brigade (Melbourne) Metropolitan Fire Brigade (Melbourne) The Metropolitan Fire Brigade , also known as the Metropolitan Fire and Emergency Services Board, provides firefighting, rescue, and hazardous material incident response services to the metropolitan area of Melbourne, Victoria, Australia... |
Fire/emergency response | Australia | 9.6 | Source: http://www.mfb.vic.gov.au/Recruitment/Selection-Process/7-Physical-fitness-and-firefighting-aptitude-test.html |
| New South Wales Fire Brigades New South Wales Fire Brigades Fire and Rescue NSW, an agency of the Government of New South Wales, Australia, is responsible for firefighting, rescue and hazmat services in the major cities, metropolitan areas and towns across rural and regional New South Wales... |
Fire/emergency response | Australia | 9.6 | Source: http://fire.nsw.gov.au/gallery/files/pdf/recruitment/PAT_applicant_preparation_guide.pdf |
| Victoria Police Victoria Police Victoria Police is the primary law enforcement agency of Victoria, Australia. , the Victoria Police has over 12,190 sworn members, along with over 400 recruits, reservists and Protective Service Officers, and over 2,900 civilian staff across 393 police stations.-Early history:The Victoria Police... |
Police | Australia | 6.10 | All ages |
| Queensland Police Service | Police | Australia | 7.8 to 9.4 (male), 6.3 to 7.5 (female) | Source: http://www.police.qld.gov.au/Resources/Internet/join/documents/Health%20Screening%20and%20Physical%20Skills%20Education%20Brochure.pdf |
| Scottish police | Police | UK | 9.2 (male), 7.3 (female) (aged 18-29) - 15 Metre shuttle only | Source: http://www.acpos.police.uk/Documents/Policies/P&T_Fitness-Recruitment%20Guide_010907.pdf |
| South Australia Police South Australia Police The South Australia Police is the police force of the Australian state of South Australia. It is an agency of the Government of South Australia within the South Australian Department of Justice.-History:... |
Police | Australia | 9.04 (male), 6.10 (female) | Age 18-29. Varies by age (http://www.achievemore.com.au/officer/files/physical%20tests.pdf) |
| Queensland Fire and Rescue Service Queensland Fire and Rescue Service The Queensland Fire and Rescue Service is the primary provider of fire suppression and life rescue services to the residents and visitors to the state of Queensland, Australia.... |
Fire/emergency response | Australia | 8.7 | Source: http://www.fire.qld.gov.au/employment/pdf/Bk%204-assessments%20and%20medical%20standards%20June%202009.pdf |
| Australian Army Australian Army The Australian Army is Australia's military land force. It is part of the Australian Defence Force along with the Royal Australian Navy and the Royal Australian Air Force. While the Chief of Defence commands the Australian Defence Force , the Army is commanded by the Chief of Army... |
Military | Australia | 7.5 | Preliminary Fitness Test Standard required prior to enlistment. |
| Royal New Zealand Navy Royal New Zealand Navy The Royal New Zealand Navy is the maritime arm of the New Zealand Defence Force... |
Military | New Zealand | 7.1 | Minimum Fitness Level |
| Royal Australian Navy Royal Australian Navy The Royal Australian Navy is the naval branch of the Australian Defence Force. Following the Federation of Australia in 1901, the ships and resources of the separate colonial navies were integrated into a national force: the Commonwealth Naval Forces... |
Military | Australia | 6.9 to 5.0 | Source: http://www.navy.gov.au/Recruit_School_-_Fitness |
| Royal Australian Air Force Royal Australian Air Force The Royal Australian Air Force is the air force branch of the Australian Defence Force. The RAAF was formed in March 1921. It continues the traditions of the Australian Flying Corps , which was formed on 22 October 1912. The RAAF has taken part in many of the 20th century's major conflicts... |
Military | Australia | 6.5 | Source: http://content.defencejobs.gov.au/pdf/triservice/DFT_Brochure_Fitness.pdf |
| Ontario Provincial Police Ontario Provincial Police The Ontario Provincial Police is the Provincial Police service for the province of Ontario, Canada.-Overview:The OPP is the the largest deployed police force in Ontario, and the second largest in Canada. The service is responsible for providing policing services throughout the province in areas... |
Police | Canada | 6.5 | |
| Canadian Forces Canadian Forces The Canadian Forces , officially the Canadian Armed Forces , are the unified armed forces of Canada, as constituted by the National Defence Act, which states: "The Canadian Forces are the armed forces of Her Majesty raised by Canada and consist of one Service called the Canadian Armed Forces."... |
Military | Canada | 6.0 (male), 4.0 (female) (under 35) | Varies by military occupation and specialty. Source: http://www.cflrs.forces.gc.ca/menu/ps/rec/index-eng.asp |
| English and Welsh police | Police | UK | 5.4 | General roles. Specialist roles require higher levels. Source: http://www.homeoffice.gov.uk/about-us/publications/home-office-circulars/circulars-2004/043-2004/621148?view=Binary |
| New South Wales Police Force | Police | Australia | 5.1 | Source: http://www.police.nsw.gov.au/recruitment/am_i_fit_enough/physical_capacity_testing/current_physical_capacity_testing_standards |
| Royal Canadian Air Cadets | Paramilitary youth program | Canada | Depends on age | Part of the new 'Fitness and Incentive' program. Used to track improvements in fitness level. Fitness badges may be earned. |
| Royal Canadian Army Cadets | Paramilitary youth program | Canada | Depends on age | Part of the new 'Fitness and Incentive' program. Used to track improvements in fitness level. Fitness badges may be earned. |
| Royal Canadian Sea Cadets | Paramilitary youth program | Canada | Depends on age | Part of the new 'Fitness and Incentive' program. Used to track improvements in fitness level. Fitness badges may be earned. |
2 The Royal Navy has a varying level dependent on age and gender, and is only used a base level during the Admiralty Interview BoardAdmiralty Interview BoardThe Admiralty Interview Board is the instrument of Officer selection for the Royal Navy, Royal Marines, Royal Naval Reserve, Royal Marines Reserve, and Royal Fleet Auxiliary...
with the main test, a 2.4 km run to be completed upon arrival at BRNC Dartmouth.
FormatThe original beep test was first only available on audio tape format. A problem with the tape was that it could stretch over time, or the tape player did not play at a consistent speed, therefore making the timing between beeps inaccurate. On most versions of the tape there was a one minute recorded interval for calibrating the tape and tape player. The compact disc
Compact Disc
The Compact Disc is an optical disc used to store digital data. It was originally developed to store and playback sound recordings exclusively, but later expanded to encompass data storage , write-once audio and data storage , rewritable media , Video Compact Discs , Super Video Compact Discs ,...
or MP3
MP3
MPEG-1 or MPEG-2 Audio Layer III, more commonly referred to as MP3, is a patented digital audio encoding format using a form of lossy data compression...
format is now used predominantly. Calibration checks are still required on the CD/MP3 due to some tone controls affecting the playback speed.
Inexpensive PC Beep Test Software is very popular with the advantage of no timing errors/accurate to 1/100th of a second, as used by the top team coaches. This generally runs on a Laptop, making the beep/bleep test easier to organise for teams/groups and also tracks player fitness over the season.
Calculations
These calculations were updated 17th Aug 2009 and are based on the official Leger and Lambert "A Maximal Multi-Stage 20m Shuttle Run Test to predict VO2 Max".
| Level | Shuttles | Cumulative Shuttles | Speed (km/h) | Shuttle Time (seconds) | Total level time (s) | Distance (m) | Cumulative Distance (m) | Cumulative Time (min and seconds) |
|---|---|---|---|---|---|---|---|---|
| 1 | 7 | 7 | 8.0 | 9.00 | 63.00 | 140 | 140 | 1:03 |
| 2 | 8 | 15 | 9.0 | 8.00 | 64.00 | 160 | 300 | 2:07 |
| 3 | 8 | 23 | 9.5 | 7.58 | 60.63 | 160 | 460 | 3:08 |
| 4 | 9 | 32 | 10.0 | 7.20 | 64.80 | 180 | 640 | 4:12 |
| 5 | 9 | 41 | 10.5 | 6.86 | 61.71 | 180 | 820 | 5:14 |
| 6 | 10 | 51 | 11.0 | 6.55 | 65.50 | 200 | 1020 | 6:20 |
| 7 | 10 | 61 | 11.5 | 6.26 | 62.61 | 200 | 1220 | 7:22 |
| 8 | 11 | 72 | 12.0 | 6.00 | 66.00 | 220 | 1440 | 8:28 |
| 9 | 11 | 83 | 12.5 | 5.76 | 63.36 | 220 | 1660 | 9:31 |
| 10 | 11 | 94 | 13.0 | 5.54 | 60.92 | 220 | 1880 | 10:32 |
| 11 | 12 | 106 | 13.5 | 5.33 | 64.00 | 240 | 2120 | 11:36 |
| 12 | 12 | 118 | 14.0 | 5.14 | 61.71 | 240 | 2360 | 12:38 |
| 13 | 13 | 131 | 14.5 | 4.97 | 64.55 | 260 | 2620 | 13:43 |
| 14 | 13 | 144 | 15.0 | 4.80 | 62.40 | 260 | 2880 | 14:45 |
| 15 | 13 | 157 | 15.5 | 4.65 | 60.39 | 260 | 3140 | 15:46 |
| 16 | 14 | 171 | 16.0 | 4.50 | 63.00 | 280 | 3420 | 16:49 |
| 17 | 14 | 185 | 16.5 | 4.36 | 61.09 | 280 | 3700 | 17:50 |
| 18 | 15 | 200 | 17.0 | 4.24 | 63.53 | 300 | 4000 | 18:54 |
| 19 | 15 | 215 | 17.5 | 4.11 | 61.71 | 300 | 4300 | 19:56 |
| 20 | 16 | 231 | 18.0 | 4.00 | 64.00 | 320 | 4620 | 21:00 |
| 21 | 16 | 247 | 18.5 | 3.89 | 62.27 | 320 | 4940 | 22:03 |
The multi-stage fitness test incurs a total distance of 4940 meters (247 laps) in a time of twenty two minutes and three seconds (22:03). Please note, there are a few errors in this table compared to the original one minute MSFT as published by Leger & Lambert, mainly in the round-ups on stage 8 & 20 these should be exactly one minute as originally designed.
External links
- Complete Guide to the Beep Test - TopEndSports.com
- Background information on the Beep Test - Rugbycoach.com
- http://www.aztechgroup.co.uk/fleettownreds/html/fitness_training_results.html - Aztechgroup.co.uk
- http://www.nike.com/nikeos/p/nikesparq_mobile/en_GB/drill4?m=240 - Nike.com