What is a 5 minute shuttle run?

What is a 5 minute shuttle run?

The 5m multiple shuttle test is a measure of anaerobic power and agility. Participants run back-and-forth over distances increasing by 5m each shuttle, 6 times for 30 seconds each time (35 seconds rest). purpose: this is a test of anaerobic power and agility.

What distance is level 5.4 on bleep test?

525m
The standard needed for an officer who requires PST as part of their role is 5.4 which means running at least in time with the bleeps for four shuttles at level 5. The whole test takes 3 minutes and 35 seconds and covers 525m.

What does the shuttle test measure?

This test measures agility and speed while running between two lines 10m apart to pick up small blocks. There is a similar 30 feet (9.14m) shuttle run test that is part of the President’s Challenge Fitness Awards. purpose: this is a test of speed, body control and the ability to change direction (agility).

What is a V sit reach?

V Sit Reach Test. This test measures the flexibility of the lower back and hamstring muscles. With the tape mark a straight line two feet long on the floor as the baseline, and a measurement line perpendicular to the midpoint of the baseline extending two feet on each side.

How do you train for a 5.4 bleep test?

Try a mix of:

1. Steady running (warm up 5 mins, followed by 15-20 mins of running at a steady pace, then a cool down).
2. Interval training (warm up 5 mins, 30 secs hard sprint + 30 secs walking x 10, cool down). Interval training simulates what your body will go through in the bleep test.

How do you measure a 15m bleep test?

procedure: This test involves continuous running between two lines 15m apart in time to recorded beeps. The participants stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow.

What is the procedure of 4 * 10m shuttle run test?

This test involves running back and forth between points A and B, 10 meters(33 feet) apart in 4 repetitions for a total shuttle run distance of 40 meters (4*10m) while timed. In addition to running, the test also involves picking up two blocks of wood as you turn to sprint back to the starting point.

What does the 5m multiple shuttle test measure?

5-meter multiple shuttle repeat sprint test (5 m-RST) The 5m multiple shuttle test is a measure of anaerobic power and agility. Participants run back-and-forth over distances increasing by 5m each shuttle, 6 times for 30 seconds each time (35 seconds rest). This is different from a similarly named 10 x 5m Shuttle Test.

What are the different types of Shuttle tests?

There are many other shuttle test variations. Depending on the distance of each shuttle and the number repetitions, different energy systems are being tested. For example, the 10 x 5m Shuttle Test, 20m Shuttle aerobic test, the 10m Agility Shuttle and the 100 yard (10×10) shuttle test. Pendleton, M.H.W. (1997).

How long does it take to complete the 150m shuttle?

On “go” complete the 150m Shuttle as described above. Sprint! The faster you finish, the more rest you get before the next round begins. Generally, one 150m shuttle will take around 45 seconds.

How do you program a 150m shuttle sprint?

We generally program 150m Shuttle Sprint repeats in a density format like this…. 150m Shuttle Sprint every 75 seconds. Set a repeating countdown timer for 75 seconds, or simply look at the second hand on a wall clock or chronograph watch.