The PACER (which stands for Progressive Aerobic Cardiovascular Endurance Run) test is a variation of the Beep Test. The PACER is part of the FitnessGram and Brockport test families. The FitnessGram PACER Test is a multistage aerobic capacity test which gradually gets more difficult as it goes on.
This fitness test is a maximal aerobic fitness test, where those being tested run 20m shuttles at increasing speeds. The speeds as well as levels of the 20-m PACER fitness test are based on the original details of the shuttle run test which was developed by Leger. There is also a 15m PACER fitness test for use where space is limited.
The PACER fitness text is seen as being a particular effective test for younger children as it’s seen as an enjoyable activity for them. It also assists them with building up their self-esteem as the kids who finish last, or are in the least shape, essentially finish the PACER fitness test first. This helps the kids stay in shape, too, but doesn’t force them to run laps or sprint around the gym or field in order to do so.
What Equipment Is Needed For the PACER Fitness Test?
You will require the following equipment to conduct the PACER test properly:
- Flat non-slip surface,
- Marking cones,
- Up to a 20m measuring tape,
- PACER test CD,
- CD player, as well as
- Recording sheets.
Before the text, explain the procedures to the participants. Screen of health risks and obtain informed consent. Prepare the forms and record basic information such as:
- Body weight,
- Gender, and
- Test conditions (indoors/outdoors, weather, running surface).
Measure and mark out the course. In addition, perform a standard warm-up.
How The PACER Fitness Test Works
To complete the PACER fitness test, you’ll be required to follow a few fundamental steps. It’s important that you follow these carefully in order to avoid putting anyone, who is completing the PACER fitness test, at risk:
- Mark off a 20-m course which allows enough room for each participant to have sufficient space to run. Utilise the set of cones in order to distinguish a clear path for each runner.
- Play the PACER fitness test CD for the participants. This allows them to get used to it. The CD is intended to play for one-minute as well as to keep each runner on pace.
- Position the runners at the starting line and then press play on the CD. Each runner must then run the full 20 metres, touch the line at the end of the 20 metres with their foot and wait for the CD to beep.
- When it does, they are able to then pace themselves and run back to the starting place. Runners then wait for the following beep before repeating the run. They keep doing this until they are unable to get to the next line before the CD beeps.
- The beeps will start off slow, so make sure to tell them to pace themselves before attempting the PACER fitness test. Once they are unable to reach the other end before a beep twice, they are finished.
- Every 20-metre run counts as one lap. As a runner runs, have a partner at hand to mark down each lap that he runs. Once he does not make the run before the beep, they are finished. Their total laps completed amounts to their total score. The CD contains 21 minutes or 21 levels. The highest score wins at the PACER fitness test.
In our Personal Training Diploma, we teach students how to measure other aspects of fitness using different fitness tests. To learn more about this diploma, please follow this link.