The Multi-stage Fitness test is also known as the shuttle run or beep test measures an applicant's cardiovascular fitness level. The test is conducted over a 20 metre course marked with lines or witches hats, with applicants running continuously between the points.
Performing the test
Before the test, you will be given a full briefing by the assessor.
You need to run to the opposite end of the course and place one foot on or over the line, then pivot before a beep sounds.
Failing to touch the line, running in semi-circles, or u-turns will incur a warning. You are given one (1) warning only and will be stopped on the second occasion.
This test is maximal and progressive, the interval between each successive beep decreases so you need to increase your speed throughout the course.
Therefore you should repeat for each opposite end of the course, push as hard as you can, for as long as you can.
Your score is the level achieved prior to you stopping the test.
You must achieve level 7.1 or higher and are allowed one (1) attempt only.
Ensure you are well hydrated prior to the test.
Remove any loose clothing or jewellery that might cause irritation during the test.
Ensure your shoe laces are tied securely.
Start off slowly and keep to the beeps, this will prevent you fatiguing too early.
Stay at the required pace, don't change your speed.