There’s that one physical fitness test that many of us are either excited or nervous about – the Bleep Test. Now that the last test was finished, are you worried that you didn’t make it further than you expected? Looking for some tips to make sure you surpass it in the next? Worry no more! We gathered personal tips from the record-breakers just for you!
Bleep Test’s purpose is to measure your VO2 Max or the maximum volume of air your lungs can handle during strenuous activities such as prolonged sprinting. It assesses how much punishment your lungs can handle in a long and tough situation. Bleep Test not only measures the maximum air capacity of your lungs, it also tests your cardiovascular fitness. For these reasons, the Bleep Test or Multi-stage Fitness Test is recognized worldwide as a popular and effective fitness test used by renowned coaches, star athletes, police, elite soldiers and of course, us, college students.
It’s a fact that a good number of students in all PE classes have some trouble with reaching the Bleep Test benchmark average they set for themselves. They either have a hard time in keeping a good pace, resisting the leg and joint pains during the sprint, or preventing themselves from being exhausted too early. Keeping in mind these facts, we asked some of our PE coaches and students about their secrets in how they were able to breeze through one of the toughest tests that many of us dread to take.
Christian Dominguez – Physical Fitness Coach and Futsal Varsity Coach (Record level/shuttle: 15.1)
- “You should just constantly run or you should constantly work on your fitness that means you don’t only practice only the week before that, beforehand you really have to keep yourself constantly moving like sprinting. If you don’t like to sprint, run; if you don’t like to run, sprint, that’s how to do it. If you do it regularly, the more you will increase your VO2 Max which is the maximum Oxygen uptake of the lungs which helps you in your bleep test. One, don’t eat at least one hour before the bleep test so that your food intake will not hinder you. And two, don’t sleep late, sleep early.”
Joselle Titus Velasco Bautista – 3rd year MA IMC, Men’s Basketball Varsity (Record level/shuttle: 12.1)
- “Definitely sleep at least 8 hours. Eat enough but not too heavy; like banana will be good. Drink lots of water before it especially an hour before then when you get there stretch, especially your hamstrings, quads, and calf muscles. Do a warm up before the actual thing. Get a bit sweaty so you don’t get cold during the running. During the run, look up and inhale with your nose, exhale through your mouth. Look up, never look down and the rest of that is really mind over matter. You have to tell yourself keep going.”
Drew Ashley Paige L. Rabadon – 2nd year MA Humanities, Women’s Basketball Varsity (Record level/shuttle: 8.1)
- “I don’t really have a secret in doing well with my bleep tests since it’s already part of being a basketball player to be conditioned because we run a lot during games. It’s just a matter of doing cardio and running workouts to improve your stamina and endurance. Also you have to be smart while doing your bleep test because sometimes people do full U-turns when they get to the end lines and it uses up more energy than just putting one foot on the line and then immediately turning back. You also have to keep in mind the timing of the beeps. Take your time, don’t go ahead of the others just because you want to be “pasikat”. Keep in mind the time you are allotted each level because that is what will dictate your pacing. Save your energy for the later levels as the time allotted to reach the other line gets shorter and you have to cross faster.”
Luis Antonio Alvarez – 2nd year AB Economics, Futsal Club (Record level/shuttle: 11.2)
- “I guess you just need to exercise as much as you can at least 5-6 days a week. Sleep well and eat 2 hours before the the test. It’s all about exercising on the off days to condition yourself.”
Josemaria Rafael R. Navarro – 3rd year MACIMC, Basketball Varsity (Record level/shuttle: 13.12)
- “No fast food and no more extra cups of rice. Also, train hard. Sleep well before. And again, don’t eat fried and oily foods beforehand. During the run, just do your best. Offer it up. It really, really helps to set a goal every time you have a bleep test. That way you became mentally in the zone so to speak. Like for me I always said to reach 13 in my last bleep test was the target. Always think about your goal. You have to block out all noise. When the coach says 7 tell yourself you can do at least 8.”
Montaniel Felix – 2nd year AB Economics (Record level/shuttle: 14.1)
- “The key is timing. At the start, while there’s still a lot of runners, it’s safe not to step on the yellow line too often so you can run a shorter distance. Do shorts arm swings. I usually don’t eat breakfast. Just warm up to loosen your joints.”
Joshua William Francis Angeles – 2nd year 7JD (Record level/shuttle: 10.1)
- “There’s no secret to it. I just jog daily. I got a tip from Johnjo- ‘pray so you don’t think that you’re exhausted.’ And of course proper and efficient breathing is important. As much as possible, your breathing must be consistent not suddenly getting more rapid. Drink a lot of water the night before. Do some stretching. Don’t focus too much on pacing, just chill!”
Marie Gabrielle C. Lanzona – 2nd year AB Humanities (Record level/shuttle: 9.2)
- “The secret is determination and constant exercise. Before the run, stretch your legs a bit and internalize. During the run, just give it your all and keep going (it really does require “maximum effort”, as the Australian voiceover says). Pace yourself with the bleeps; speed at the start doesn’t matter because it just tires you out. Make sure to walk around and cool down after!”
Arturo Lorenzo Perlada – 2nd year MEM (Record level/shuttle: 11.6)
- “Basically, I believe that being efficient in the bleep test is 50% physical ability, and 50% willpower. Willpower, because most people see the bleep test as merely a test, and should only show an improvement from the previous one. It usually keeps them from going on when they’ve already beaten their previous score. I’ve noticed personally that when I set a goal, when I try to compare myself to the bests, when I have the fight to be the last one running in my class, when I have that mentality, that’s usually when I performed best. My first time reaching double-digits was when someone encouraged me by offering Yakisoba as a prize for reaching simply ten. It made me realise that the bleep test isn’t as difficult as one would believe it is. As for physical ability and capability, it’s as simple as keeping your body active, and healthy. Humans are regularly capable of moving such distance for a long span of time. The only reason why most of us are failing is because we fail to keep ourselves active, fail to keep ourselves healthy (Avoiding smoking, drinking, fast food, and other consumables that mess with the body). This is why my pre-run warmup involves me having any sort of breakfast for energy, and a bunch of water or energy drinks consumed before and after the run. Personally, I avoid (or try to) consuming unhealthy food and drinks, and I have no vices. I am also very physically active which also plays a big role in all of this. I play multiple ball sports, I dance, and I do cardio exercises every now and then. The bleep test is just like any other test. If you prepare for it, if you are confident, and if you don’t distract yourself from your goal, then you should do well.”
Javier Angelo Cervantes – 2nd year MA Humanities (Record level/shuttle: 11.4)
- “My tips are don’t tire yourself the day before the Bleep Test. Sleep on time, preferably 8 hours. Eat more carbohydrates especially in the morning but don’t eat too much rice. In running, always run straight keep your head straight. When running, your foot should always be flat on the floor, don’t use your front toes to run. Lastly, always offer it to God!”