For many individuals, Beep test Stand in memory.
And not only itself tests, but a wave of fear that got here before hearing the primary beep in the college's physical education (PE) classes.
It can also be often known as a 20 -meter shuttle run or multiple fitness tests, this infinite and growing series of spirits between the 2 lines has long been a crucial place for PE classes, sports training and military fitness diagnosis.
The purpose of the test is to judge aerobic fitness (commonly often known as “cardio”) but what is basically measuring it?
How did it use it so widely?
And within the era of smart watches, wearing trackers and lab -based performance tests, is it still standing?
Where did the beep test come from?
Bap Test was developed by Canadian Exercise Lok Loger within the early Eighties Montreal University.
Its purpose was to offer a progressive, group -based alternative to estimate the V02 Max (maximum aerobic fitness) that will be performed in small strings or outdoor spaces and when different. Levels.
The simplicity of the test makes it ideal for schools, high -performance sports environments and military settings, where time and resources are sometimes limited, which ends up on the planet.
Due to its description feature, this test is widely often known as “Bap Test”: Participants run backwards and forwards in harmony with a series of audio -audio. Beeps.
What does it actually measure?
Beep test was designed to estimate V02 MaximumWhich can take oxygen to supply energy, transport and use.
Considered one in all its best indicators Aerobic fitnessBecause it reflects how effectively the guts, lungs, blood and muscles are operated to take care of endurance performance.
However, in the course of the BEP test, participants change the direction every 20 meters, slow, and the direction, in order that they not only pay taxes to their aerobic system but additionally pay taxes to their points. anaerobic system. It is the body's energy system that gives rapid bursts of energy without using oxygen, mainly air to short -term, high intensity activity.
This signifies that beep test gives aerobic fitness and more gestures Is not so accurate As a Laboratory -based VO2 Max test.
However, this remains to be a very good sign of your overall aerobic fitness.
What is a very good rating?
The beep test scores vary when it comes to age, gender and fitness levels.
You can have heard that reaching the extent of 21 is a “perfect score”, but this can be a myth.
After all, a “good” rating relies on who's being tested.
For adolescents between the ages of 12 to 17, the rating of six and eight is on average, while the rating of seven or more for women, and the rating of 10 or more for the boys. 10 % of the global average.
Similarly, for Healthy matureThe rating is on average, between seven and ten, while greater than 11 for ladies and 13 for men will probably be considered the very best.
As you expect, competitive players often get more scores.
For example, before it's expelled from the AFL (where the club recruits are drafted through a series of physical and psychological tests in front of the club), it was common for players to see 14 or more scores, with some players of fitness. Go to Level 16.
There are also Story claims The elite are scoring between 17 and 19 of the tolerant players, but there isn't a regular record.
https://www.youtube.com/watch?v=e0cd0zvwj4w
Is this still the very best process?
The beep test is widely used attributable to its simplicity, portability and ease of use.
This remains to be a crucial place in community sports, School PE program And Military and emergency services All over the world
However, this will not be without limits.
For players who compete in sports periodically corresponding to football and Australian football, corresponding to alternate UU's intermittent recovery exam They are more common because they're more specific to a lot of these sports.
Similarly, distance -based runs corresponding to 2 km time trials are popular in some fitness and clinical settings as they supply a Aerobic fitness slightly better estimatesBecause they don't include change in direction.
Finally, in Elite Sport and Research, more individual or lab -based protocol, Such as VO2 Max TestGetting more common because they're very accurate and precise.
But for those who are after a straightforward test that may evaluate the fitness of huge groups, the BEP test remains to be an amazing option.
Should or not it's used?
Although BEP tests can trigger memories of inconvenience and fear, it has change into a simple and effective source of fitness in large group settings.
Although not without limits, its ability to estimate the vo2 Max has strengthened its place in several different settings for a long time.
As exercise science develops, the elite and clinical settings are used more specific or game -related tests rapidly.
However, when resources are restricted or needed a scale, the BEP test still laid the muse for the utmost aerobic fitness practical, time testing.