Web Page Forms

Pages on Bob's sites:

SELF MYOFASCIAL RELEASE (SMR)

BOOTCAMP EXERCISES  

Pages on Bob's sites with outside videos (Verstagen style)

 ~ TOTAL BODY STRENGTH
 ~ FIRST STEP/ACCELERATION
 ~ IMPROVE YOUR VERTICAL
 ~ TENNIS POWER AND SPEED
 ~ GOLF ROTATIONAL TRAINING
 ~ SHOULDER INJURY REDUCTION
 ~ FLEXIBILITY AND MOBILITY
 ~ POST TRAINING RECOVERY

TESTING

Testing and Measurement

TopEnd Testing Site

Exercise and Muscle Directory

GENERAL EXERCISE VIDEOS

Exercise videos by Infinity Fitness

Crossfit

Egoscue

Microsoft Office Forms (all are on Bob's sites)

CASTLE WORKOUT

TENNIS WARM UP

PLAYING CARD WORKOUT

 

 

Bob's TRAINING FORMS

Training Waivers 

Payment Tracking

Blank Workout Forms

 

 

Bob's BD video by M and girls

7 Illusions

 

 

Bleep Test

             Audio of the Bleep Test is here


20 meter Shuttle Run Test  (Multistage Fitness, Beep, Bleep)
> for more information, see the
Beep Test Home

  • scoring: The athletes score is the level and number of shuttles reached before they were unable to keep up with the tape recording. This score can be converted to a VO2max equivalent score using this calculator.
  • equipment required: Flat, non-slip surface, marking cones, 20m measuring tape, pre-recorded audio tape, tape recorder, recording sheets.
  • target population: Suitable for sports teams and school groups, but not for populations in which a maximal exercise test would be contraindicated.
  • validity: There are published VO2max score equivalents for each level reached (calculator available here). The correlation to actual VO2max scores is high.
  • reliability: Reliability would depend on how strictly the test is run, and the practice allowed for the subjects.
  • advantages: Large groups can perform this test all at once for minimal costs. Also, the test continues to maximum effort unlike many other tests of endurance capacity.
  • disadvantages: Practice and motivation levels can influence the score attained, and the scoring can be subjective. As the test is usually conducted outside, the environmental conditions can be often affect the results.
  • other considerations: 
    • As the audio-tapes may stretch over time, the tapes need to be calibrated which involves timing a one-minute interval and making adjustment to the distance between markers. The recording is also available on compact disc, which does not require such a stringent calibration, but should also be checked occasionally (see calibrating your tape)
    • This test goes by many names, though you need to be careful as the different names also may signify that these are different versions of the test. Therefore you need to be wary when comparing results or comparing to norms.
    • This test is a maximal test, which requires a reasonable level of fitness. It is not recommended for recreational athletes or people with health problems, injuries or low fitness levels.

Related Pages

 

Here is a list of the number of shuttles required to run for each level of the bleep test. This schedule is for the version produced by the Australian Sports Commission, one of the most commonly used versions of the test (see beep test versions for more information).

Stage or Level

Shuttles or Runs

1

7

2

8

3

8

4

9

5

9

6

10

7

10

8

11

9

11

10

11

11

12

12

12

13

13

14

13

15

13

16

14

17

14

18

15

19

15

20

16

21

16

MAP MY RUN
Bob's basic from home