Fitness Testing
Multistage Fitness Test (Bleep Test)
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What does it measure?
It is used to measure a person’s VO2max (Maximal oxygen
uptake). The procedure is used to measure the maximal endurance of an
individual.
Procedure
The test involves running back and forth between 2 marks 15m apart. These
runs are synchronised with a pre-recorded CD, which plays beeps at set intervals.
As the test proceeds, the interval between each successive beep reduces, forcing
you to run quicker over the course of the test, until it is impossible to keep in
sync with the recording. The pace gets quicker at the start of a new level. Each
level lasts around 45 seconds and consists of 6-8 shuttles.
Pass Mark
The pass mark for this test is Level 5 Shuttle 4. Loughborough University
conducted research and found this has to correspond with the minimum VO2max
needed to be a police officer. To get to this mark, you must complete 35 shuttles
in total, equalling a total distance of 525 metres. This takes approximately 3m 30
seconds to complete, and the pace increases gradually form approximately 4.9
mph during level 1 to 6.2 mph during level 5.
Stopping
The test is near maximal, meaning that you carry on to about 95% of your
capacity. You will only be stopped by the PTI if you look under severe stress or
miss 3 consecutive beeps on the test.
Training
You should undertake training that will increase your cardiovascular fitness. Such
forms of exercise include cycling, swimming, rowing, using a stepper or x-trainer
in a gym and running. Running is obviously the most specific form of exercise to
the test, so should make up the bulk of your training. However, if you have an
injury aggravated by high impact exercise, you may want to continue to build or
maintain fitness with low impact forms of exercise, such as cycling. When
running, try to incorporate 180o turns to simulate the test. This is much more
demanding, especially on your legs, and will prepare you more than just running
in a straight line all of the time. If possible, try to get hold of a bleep test, which
can be purchased from local sports shops. These are usually 20m tests, but will
give you a good idea of what is involved.
Further Information
If you have access to the internet, type police fitness testing to Google. Many English
forces have video demonstrations of what is involved in the fitness test.