Oshelling or still an essential assessment of your efficiency?

For many Signal test It is fried in memory.

And not only the test itself, but a wave of fear that appeared before listening to the first sound signal in school physical education (PE).

This relentless and escalation series of sprints between two lines, also known as a 20-meter Fittle or multi-stage test.

The test aims to assess aerobic efficiency (generally known as “cardio”), but what really measures?

How did it become so widely used?

And in the era of astute watches, wearing devices and performance -based performance tests are still getting up?

Where did the sound test come from?

The sound signal test was developed in the early 1980s by the Canadian exercise physiologist Luc Léger in University of Montreal.

The goal was to ensure a progressive, group alternative to estimating V02 Max (colloquially known as maximum aerobic efficiency), which can be done in smaller internal or external spaces and on various surface.

The simplicity of the test makes it ideal for schools, high -performance sports environments and military settings, in which time and resources are often constrained, which probably caused its distribution around the world.

The test became widely known as a “sound test” due to its function defining: participants running forward and synchronization with a sound series over time sound signals.

What does it actually measure?

The operational signal test has been designed for estimation V02 Maxwhich is the highest speed that the body can take, transport and employ oxygen to produce energy.

This is considered one of the best indicators Aerobic fitnessBecause it reflects how effectively the heart, lungs, blood and muscles cooperate to maintain strength results.

However, during the sound test, participants accelerate, sluggish down and change the direction every 20 meters, so they not only tax their aerobic system Anaerobic system. It is the body’s energy system that provides rapid energy explosions without the employ of oxygen, primarily compact -term high -intensity activity.

This means that the operational signal test gives more indications for aerobic efficiency and it is not so accurate as VO2 Max test based on a laboratory.

However, this is still a good indicator of general aerobic efficiency.

What is a good result?

The results of the sound test vary depending on age, sex and fitness.

You may have heard of achieving level 21 is a “perfect result”, but it’s a myth.

Ultimately, the “good” result depends on who is tested.

In the case of teenagers aged 12 to 17 years venerable, the result between stages of six to eight is average 10% of the average world.

Similar to Adults’ healthThe results from seven to ten are more or less average, while the results greater than 11 for women and 13 for men would be considered perfect.

As you can expect, athletes often receive higher results.

For example, before it was removed from AFL, a draft harvester (where potential drafte are postponed by a series of physical and psychological tests before club recruiters), it was commonly seen how aspiring players receive 14 or more results, and some athletes with elite fitness Getting to level 16.

They are too Anecdotal claims elite strength athletes obtaining results from 17 to 19, but there are no formal entries.

https://www.youtube.com/watch?v=E0CD0ZVWJ4W

Is this still the best practice?

The operational signal test remains widely used due to its simplicity, portability and ease of employ.

This is still the basis in social sport, EP school programs AND military and rescue services all over the world.

However, this is not without restrictions.

In the case of athletes who compete in intermittent sports, such as football and Australian football, alternatives such as Yo-YO regeneration test They have become more common because they are more specific for this type of sports.

Similarly, distance -based mileage, such as 2 km time examination, are popular under some fitness and clinical conditions because they provide Slightly better estimation of aerobic efficiencybecause they do not require changes to the direction.

Finally, in elite sports and research, more individualized or laboratory protocols, such as VO2 Max testsThey are becoming more and more common because they are extremely correct and precise.

But if you are looking for a uncomplicated test that can assess the efficiency of enormous groups, the operational signal test is still an excellent option.

Should it be used?

While the signal test can cause memories of discomfort and fear, it remains a uncomplicated and effective tool for assessing fitness, especially in enormous groups.

Although not without restrictions, its availability, low cost and the ability to estimate VO2 Max strengthened their place in many different conditions for decades.

As the exercise learning progresses, more specific or significant sports tests are increasingly used in elite and clinical conditions.

However, when resources are constrained or scalability is needed, the operational signal still maintains its basis as a practical, tested measure of maximum aerobic efficiency.