The multi-stage fitness test, also known as the bleep test, beep test, pacer test, Legier-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 pacer test is "progressive aerobic cardiovascular endurance test ". The test involves running continuously between two points that are 20 m apart from side to side
This Illinois Agility test assesses an applicants speed and athletic agility.The test starts with the applicant laying on their stomach (head on the start line), hands by their shoulders, arms flat on the ground and both legs extended behind the line. On the 'start' command, the applicant gets to their feet as quickly as possible and sprints to the top of the course and touches the line with one foot before returning to the first cone located at the bottom end of the course. The applicant then weaves in and out of the row of cones and back again towards the bottom of the course. The applicant then finally sprints once more to the line at the top of the course, touching with their foot and sprinting back to the finish line through the timing gate.
Bench stepping protocols can be administered in a relatively small space in less than ten minutes, require a limited number of supplies, and have proven to be sensitive to changes in cardiovascular fitness in randomized clinical trials.
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