The whole idea about having a preliminary test before we start are programme is so that we have a good idea on what are capabilities are and to also highlight areas of fitness in which I am week in.

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PRELIMINARY TESTING

The whole idea about having a preliminary test before we start are programme is so that we have a good idea on what are capabilities are and to also highlight areas of fitness in which I am week in. I can then take those weaknesses and try to incorporate them into my programme and hopefully improve them.

        I will carry out a range of preliminary tests that will focus on all aspects of fitness. I will be recording my results and be comparing them to national averages. Below is a list and explanation of each test.

MULTI-STAGE FITNESS (BLEEP) TEST:

The multi-stage fitness test is used to predict maximum oxygen uptake (V02 max). Devised by the National coaching foundation, it is a progressive shuttle run test that starts off easily and becomes progressively more difficult. Performers are required to run as many shuttles of 20 metres as possible, keeping in time to the bleeps which are emitted out by the pre-recorded tape. The starting speed of this is 8.5km per hour this increases by 0.5km per hour each level. This becomes more difficult as the bleeps start getting quicker by the level. The performer continues to run as long as possible until such time when they can no longer keep up with the bleeps. You record the level reached by listening to where the tape has got to when you drop out, you can then translate your score into a predicted V02 max value. This exercise is used to improve the cardiovascular system and also works the hamstrings.

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MULTI STAGE SIT-UP (BLEEP) TEST

The sit up bleep test is carried out very similar to the one mentioned above. For this exercise you once again need a pre-recorded tape designed to progressively work the body harder at each level. The performer begins the test in the sit-up position, lying on the floor knees bent the trunk is then raised towards the knees (flexion) and then lowered again (extension) in time with the tape. This once again is a maximal test meaning the performer continues to do sit-ups for as long as possible until ...

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