Meeting, Beep Test and Log Book Check

To All 2018 Students,

Our next RACV meeting will be at recess tomorrow (Tuesday 27th). We will discuss fitness results so far, holiday training, Log Book check and the RACV Handbooks. Meeting will be held in Mr Jenkins room.

A back up Beep test will take place on Wednesday lunch time. If you missed the first one you will be expected to participate OR if you would like to have another go for extra fitness you are also welcome to attend.

Also on Wednesday we will do a 2nd log book check. Make sure your log books are in teh tub on Mr Jenkins desk by close of day Wednesday

Dont forget that we have the Beep Test at lunch time tomorrow (Tuesday 6 March) for all RACV participants.
1:45pm in the gym.
You can have a change of clothes and if so, make sure you are changed and ready to go by 1:45.
You may want to hold off on eating all of your lunch until after the beep test is finished!!!!

ALSO, please note that we have postponed the 30 minute run until Thursday 15 March (as per Mr Zach’s previous post!!) due to school photos this Thursday and next Tuesday morning being the first day after the long weekend.

Selection Criteria (from meeting today)

Hi All,

Just a reminder about the selection criteria for HPV teams as outlined from our meeting today….

Team Selection:

Fitness Testing:                     30min Run (Week 6-  Day to be finalised)          Repeat in term 2

Beep test (Week 6- Tue 6 March)             Repeat in Term 2

Log Book Checks:                every 2-3 weeks (Mr Jenkins will notify via website)

Written Tests:                        Based on RACV handbook (Term 2)         Repeat later in Term 2

Homework:                            term 2

School:                                 Attitude and involvement at school in class and specialists

Crunch Time

Welcome to Crunch Time!

This week is a big week in the RACV journey. A reminder that there are 3 different ‘tests’ taking place this week.

Mon 23 May:    Beep Test at recess in the Gym   (THERE IS NO LUNCH TIME TRAINING)

Wed 25 May:   Written test in Mr Zach & Mrs De Villiers rooms (same test as last time- make sure you’re studying the right things!!!)

Thur 26 May:   30 minute run before school                                                                                              (starts at 8am on the dot!!! warm up with Mr Small at 7:55am)

If students are unable to attend any of these tests it is there responsibility to notify Mr Zach or Mr Jenkins to arrange for an alternative time.

The information to be studied for the written test is all contained in the RACV handbooks which should have already been downloaded or can be accessed via this website on the RACV page.

Good Luck everyone!! Give it your BEST shot

The Beep Test

The Dreaded Beep Test

The Beep Test is also known as the Shuttle Run Test, or Multi Stage Test

The length of the shuttle is 20 metres and a beep indicates when and how often you run. The beep test provides a good estimate of a persons VO2 Max.

The Beep test is commonly used to test cardio fitness as it is easy to set up, cheap and large groups can be tested together. The Beep Test was invented by Canadians in 1982, and was first run at The University of Montreal in Canada. The test is widely used across Australia especially in sporting clubs and schools.

The aim of the beep test is for you to run for as long as you can across the 20metre shuttles, going up and back between cones. All that is required for you is to reach the cone before the beep goes. The first level is like a warm up pace, so you should run it quite slow. The success of the test is often based on how well you pace yourself in the early levels. You only need to place one foot on or over the cone line, so don’t run past it, only run to it.

The level one speed is 8.5km per hour, each level goes up half a km until the last level 21, if you get to this level you are travelling at 18.5km an hour

Each level goes for approx 62 seconds,

Level one has 7 shuttles; levels 2 and 3 have 8 shuttles; levels 4 and 5 have 9 shuttles; levels 6 and 7 have 10 shuttles; levels 8, 9 and 10 have 11 shuttles; levels 11 and 12 have 12 shuttles; levels 13, 14 and 15 have 13 shuttles; levels 16 and 17 have 14 shuttles; levels 18 and 19 have 15 shuttles; and levels 20 and 21 have 16 shuttles

The shuttle time for the Level One is 9 seconds per shuttle; the shuttle time for level 21 is 3.89 seconds!

When you get to level 6 you have run One kilometre, at Level 11 you have run a bit over 2km, and if you finish the test you will have run just under 5km
When you get to level 5 you have been running for 5 mins 14 secs
When you get to level 8 you have been running for 8 mins 28 secs
When you get to level 10 you have been running for 10 mins 32 secs
When you get to level 12 you have been running for 12 mins 38 secs
When you get to level 14 you have been running for 14 mins 45 secs
The Australian Army require an entrance of 7.5 beep test score

The Royal Australian Airforce  6.5

The Australian Navy 6.1

Fire Brigades 9.6

Australian Police Force varies between states but it is somewhere in between levels 9 and 10 for men, and 6 and 7 for women

Taken from http://www.lazyrunner.com/beep-test

The Importance of exercise

Everyone can benefit from regular exercise. Kids who are active will:

Besides enjoying the health benefits of regular exercise, kids who are physically fit sleep better. They’re also better able to handle physical and emotional challenges — from running to catch a bus to studying for a test.

For more details about the importance of exercise for children, check out the following article from the Kids Health website.

Kids Health article

Fitness Testing begins

This Thursday (3rd March) our fitness testing begins with the 30minute run. Students will be running, jogging and walking as many laps of the oval as they can in a 30min time slot. Students are able to sign up for a before school or after school session but spots are filling fast in the before school session.

Next Thursday (10th March) students will also complete the beep test. Results will be tabled and then tests repeated towards the end of 2nd term to measure improvements and overall fitness levels.