The Bleep Test, which is also known as the Multi-stage Fitness Test, has become quite famous and common in the recent years. Especially the fitness world has learnt the importance of this test. Such a renowned dissemination about The Bleep Test and its accuracy in the fitness world was caused due to the strict rules that were laid down clearly to estimate an athlete’s fitness. Unlike other common tests that were used to identify the fitness of a person, The Bleep Test gives accurate information of a participant’s cardiovascular fitness. The Bleep Test, which is now widely accepted by world’s many fitness centers, has clear cut test rules and a well laid applicant rules.

Rules for The Bleep Test

1. The game is built up with 21 levels.
2. Each of the levels lasts for approximately 62 seconds.
3. Each level will have two marking cones that are placed 20 m apart to mark the start and end of each run.
4. The game will have bleeps played in the background along with the athlete. The bleeps are recorded in an interval, which is calculated with the initial velocity of 8.5 kmph and with an increasing velocity of 0.5 kmph.

Applicant Rules for The Bleep Test

1. The athlete should do a warm up by jogging or stretching before the actual Bleep Test. This helps to prepare the body for exercise.
2. The athlete should have his foot on or beyond the marked targets placed 20 m away.
3. The athlete should run continuously between two cones, which are placed 20 m apart.
4. The athlete should reach each cone at the other end in synchronization with the pre-recorded bleeps.
5. If an athlete misses to reach the end of line after the bleep then, an athlete is given one chance to recover.
6. If an athlete reaches the target before the bleep then, they should wait until the bleep sounds again before continuing.

Such a controlled bleep test gives accurate results measuring the cardiovascular fitness of a participant. The Bleep Test is very famous in certain sports like the hockey, football and tennis. Generically, they are used in stop-start sports type. There are several institutes established now to train people towards success in The Bleep Test. This test is quite challenging practically, though it might seem simple in theory and in the overall design.

For more details please visit www.personalfitnesstests.com.