GLASGOW FOOTBALL ACADEMY
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Coach Education
The Bleep Test [13 May @ 7:34am]
The Bleep Test, otherwise known as the Beep Test, Multi Stage Fitness Test (MSFT) or vO2 Max test, is a great way to measure your overall level of cardiovascular fitness. The standard test involves running between points 20 meters apart, in time with pre recorded bleeps at set intervals- which get shorter and shorter. The Bleep Test is used by many different organisations to test the fitness levels of their personnel, ranging from the Military through to professional Sports teams. Here are a few examples of fitness standards expected of UK military forces: -Royal Air Force Officers 9.10 -Army officers 10.2 -Royal Marine Officers at least 11.0 To do the bleep test at home, you will need the following equipment: -2 cones/ markers -A tape measure (or some other way of measuring 20 meters- maybe a bike speedometer) -A copy of the Bleep Test on Mp3 or CD Bleep Test is meant to take you to the max, so prepare to feel the pain! To achieve best results remember to warm up effectively for 5-10 minutes before hand, and stretch well.
The Push Up Test [28 Apr @ 9:29am]
Push-ups with the female requirement being 8 and the male 15. The correct push-up technique is as follows: 1. To start your toes should be on the ground, feet together or shoulder width apart and palms flat. Your back should be straight and you can either look forward or down. Your arms should be in the lock position. 2.To reach the down position, keep your body straight then bend your arms to a 90 degree angle from shoulder to elbow. After this has been achieved, push your body back to the full lock arm position. This is one push-up. 3.You can rest in either the full arm lock position or in the 90 degree position.
The Situp Test [28 Apr @ 9:28am]
The correct technique is as follows: 1. To start legs are bent at 90 degrees and your feet are either flat or with heels on the ground. Feet can be either held or anchored. 2. Keep you arms straight with the palms of your hands on top of your legs. Your chin should be as close to your chest bone as comfortable
The Beep Test [28 Apr @ 9:26am]
The first test is the 'Multistage fitness test' or 'beep test'. In this test, you run to and fro along a 20 metre track (usually in a Gym), keeping up with a series of beeps on a cassette. The timing of the beeps gradually increases until you can no longer keep up and this defines the level achieved. The minimum requirement for both males and females is Level 7.5 or 56 shuttles for a total of 1,120 metres in 6 minutes 30 seconds.
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