Edited by David, 11 June 2012 - 06:15 PM.
Not a US State - yet
I went From 4.2 to 5.6 on the Multistage test is this a good improvement or bad?
Started by
Dovahkiin
, Jun 11 2012 05:45 PM
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76 replies to this topic
#1
Posted 11 June 2012 - 05:45 PM
Hi, last year in Sept i did a 20 metre Beep test and got 4.2, now today i did it again and i got 5.6 would you say this is good or bad? (What i am trying to say is, should i have worked harder to get a better level?)
#2
Posted 11 June 2012 - 05:54 PM
Hey,
I'd consider a 1.4 level increase from 4.2 to 5.6 like you've achieved a pretty good improvement in all honesty and it can only keep on getting better with more training
Any improvement is a good thing because you're making progress and an achieving a better result from putting the time in to increase the level you can get to. Better still, it's over that needed to pass an SC fitness test so that's definitely a good level to get and as I said before, it can only keep getting better with more training 
I'd consider a 1.4 level increase from 4.2 to 5.6 like you've achieved a pretty good improvement in all honesty and it can only keep on getting better with more training
Any improvement is a good thing because you're making progress and an achieving a better result from putting the time in to increase the level you can get to. Better still, it's over that needed to pass an SC fitness test so that's definitely a good level to get and as I said before, it can only keep getting better with more training
#4
Posted 11 June 2012 - 05:58 PM
Before the value of 5.4 gets smashed up as being woefully low (it is) well done for taking some personal responsibility for your own fitness. To be honest at 4.2 it implies that youre coming from a probably very sedantry background. There are numerous health benefits to being physically fitter including illness and stress handling. The MSFT to give it its proper name or at least abbreviate its proper name, is a good indicator of your fitness, offsetting the required agility to do the stop amd turn. Get yourself a training programme and look to use the msft as a good guage to how your fitness is improving
just one thing, the 15m test is easier than the 20m test as corrolation matrices are done on 20 not 15, so download a 20 m test, go to a park and try it as a training aid.
just one thing, the 15m test is easier than the 20m test as corrolation matrices are done on 20 not 15, so download a 20 m test, go to a park and try it as a training aid.
#5
Posted 11 June 2012 - 06:02 PM
Getting better at something looks to me like an improvement so I would say that this is good and you have indeed achieved a better level!
#6
MrKguy
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Karate Kid
Posted 11 June 2012 - 06:02 PM
It is good but getting only 5.6 is bad in my opinion. IN MY OPINION.
#7
Posted 11 June 2012 - 06:12 PM
It is good but getting only 5.6 is bad in my opinion. IN MY OPINION.
ill qualify that with some science.
the golden measure of fitness is VO2Max. Well its one of the gold.en measures but it is excellent. what it means is how much oxygen can you react with the sugars or other energy i your body
#8
Posted 11 June 2012 - 06:14 PM
ill qualify that with some science.
the golden measure of fitness is VO2Max. Well its one of the gold.en measures but it is excellent. what it means is how much oxygen can you react with the sugars or other energy i your body
WHAT!?!?
#9
Posted 11 June 2012 - 06:15 PM
It is good but getting only 5.6 is bad in my opinion. IN MY OPINION.
How can achieving 5.6 when the pass level is 5.4 possibly be bad?
#10
Posted 11 June 2012 - 06:23 PM
The beep test is a good way to measure your VO2Max. That is how much oxygen your cells can burn with the sugars to cause your muscles to do work. The bigger the number the fitter you are. The only way to measure that properly is through a gas aspiration test. Air goes in, oxygen is part used, air comes back out. Measure the difference between oxygen going in and out over a period of time and you get you oxygen uptake. Do that whilst exercising and you work out what your maximumal oxygen uptake is and voila the measure. Now in reality we can do some things to simulate maximal oxygen up take testing. What they do is devise a test which is done using a gas aspirator and measure what it really is going on whilst getting you to do some easily repeatable thing like running 1.5 miles or, you guessed it, doing a beep test.
The level on the beep test gives you a fair estimate of your vo2max but without the need for specialist kit.
Leveln5.6 is for the average person a poor level of fitness. Dont be disheartened though, keep training and you will get fitter. I lost eight stone, and went from five minutes walking on a treadmill being ball breaking to 3 miles in less than twenty two and a half minutes. If anyone knows what that time and distance is for youll get a prize
tupid mobile browser, sorry
The level on the beep test gives you a fair estimate of your vo2max but without the need for specialist kit.
Leveln5.6 is for the average person a poor level of fitness. Dont be disheartened though, keep training and you will get fitter. I lost eight stone, and went from five minutes walking on a treadmill being ball breaking to 3 miles in less than twenty two and a half minutes. If anyone knows what that time and distance is for youll get a prize
sWHAT!?!?
tupid mobile browser, sorry
Edited by WhatAmIDoing, 11 June 2012 - 06:22 PM.
#11
Posted 11 June 2012 - 08:51 PM
How can achieving 5.6 when the pass level is 5.4 possibly be bad?
Because level 5.4 is a joke for what is still essentially an active role. It's the equivalent of about 3 minutes of running at a slow pace.
#12
Posted 11 June 2012 - 09:32 PM
Note though that the OP is doing the 20m beep test not the police standard 15m.
5.4 on the 20m test is harder than the 15m test
5.4 on the 20m test is harder than the 15m test
#13
MrKguy
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Karate Kid
Posted 11 June 2012 - 09:36 PM
How can achieving 5.6 when the pass level is 5.4 possibly be bad?
Because if you struggle to run more than 3 minutes you dont deserve to be a police officer. or even IF you struggle to run 3 minutes but pass the test.
#14
Posted 11 June 2012 - 09:40 PM
That's a disgusting thing to tell somebody - If you struggle to string a sentence together you don't deserve it, what'd happen then? You'd cry, bitch and moan.* Maybe when you realise that it's not paid PE and there's more to the role and you grow up some you'll realise what a load of rubbish you've just spouted.Because if you struggle to run more than 3 minutes you dont deserve to be a police officer. or even IF you struggle to run 3 minutes but pass the test.
Policing, IMO isn't about chasing and running after baddies 24/7, there's more to the role like tact and sensitivity.
*wanted just to give a demonstration of something you're not so strong on as a point to liken what you've just said to, and you'll realise how unfair it is! I'm not actually criticising as you might have a million and one reasons as to why your standard of spelling and grammar isn't perfect!
Edited by MikeBrum, 11 June 2012 - 09:43 PM.
#15
Posted 11 June 2012 - 09:51 PM
Because if you struggle to run more than 3 minutes you dont deserve to be a police officer. or even IF you struggle to run 3 minutes but pass the test.
Deserve? What an utterly non sensical thing to say. The OP has worked on their fitness, at what point does commissioner MrKguy say he or she deserves to join? Level 6? Level 7? I can still do 11.2, can you? Can you do a mile and a half in under 10 minutes? What about 100 miles on a bicycle?
Tell you what, why don't you try doing an ACFT, not on a canal tow path but in Brecon. What's that? Has nothing to do with it? You're right, but then if you meet the required standard then that's all that matters about deserving. If the OP would like to be fitter that's their call, not yours sunshine.
#16
Posted 11 June 2012 - 09:51 PM
Quite frankly, if you cannot beat 5.4 on a 15 metre test, you are not a fit individual (excepting age and disability) You are not fit enough to be a postman, let alone a police officer. I got 12.1 on my police bleep test, and the month before 12.1 on a 20 metre military test. I do not consider myself as fit as I should be and will be losing weight and getting fitter prior to my start date. I believe the fitness aspect should be more rigorous and should be constantly tested to ensure officers are effective and leading a healthyish life. People just do not realise how unhealthy a life they lead.
To the OP- well done for improving. It is easy in today's society to forget about fitness and lead a life of excess. Your improvement shows a willingness to put the effort in and it's a big step on the road to ever increasing fitness capabilities.
To the OP- well done for improving. It is easy in today's society to forget about fitness and lead a life of excess. Your improvement shows a willingness to put the effort in and it's a big step on the road to ever increasing fitness capabilities.
Edited by Ginny, 11 June 2012 - 09:54 PM.
#17
Posted 12 June 2012 - 12:18 AM
Firstly, well done to the OP for improving - I too would echo the school of thought that all improvement is positive and if you exceed the requirement then perfect.
What does confuse me though, is how running to level 5.4 equates to 3 minutes of jogging? It is something I've found confusing on other threads too - could any fitness bods clarify?
What does confuse me though, is how running to level 5.4 equates to 3 minutes of jogging? It is something I've found confusing on other threads too - could any fitness bods clarify?
#18
Posted 12 June 2012 - 02:38 AM
I can't really let this pass. I shall be 50 this year. Last year, our Force introduced an annual bleep test. When i joined we had to run to 9 point something or other and I found that tough and scraped a pass. After 11 years of not having to run since then, 5.4 wasn't easy for me. I passed, and I probably had another level to spare if I really pushed it, but it wasn't easy. Oddly I wasn't out of breath, I just didn't find it easy. Some of us aren't natural runners, but I'll tell you this. I have a sedentary job, but I will pretty much guarantee I will outwalk many of you, and that's what I've found I've needed over the years - the ability to walk.
I think it unpleasant to belittle someone who has, in the original post, worked hard on their fitness to exceed what's necessary on the bleep test despite how low the level is thought. Do you know why it was set at that level, by the way? 5.4, apparently, is equivalent to most situations where that level of energy is expended (and that includes arriving by car, running to a fight over the road and then taking someone down for an arrest). It isn't a random figure plucked out of the air, or that we would need that ability to be running everywhere.
I might be wrong, but I might even go far as to suggest those who are decrying 5.4, saying they can run to much, much higher levels, are saying more 'woo look at me' rather than encouraging someone who has been working on their fitness to exceed what is actually required. To those who can run to level 12 point whatever, well done. But it will be interesting to hear the next time you actually need to run to that level on the job.
I say well done to the original poster for working on their fitness to achieve a goal and not to be put off by the somewhat sanctimonious sound of some of the posts here.
I think it unpleasant to belittle someone who has, in the original post, worked hard on their fitness to exceed what's necessary on the bleep test despite how low the level is thought. Do you know why it was set at that level, by the way? 5.4, apparently, is equivalent to most situations where that level of energy is expended (and that includes arriving by car, running to a fight over the road and then taking someone down for an arrest). It isn't a random figure plucked out of the air, or that we would need that ability to be running everywhere.
I might be wrong, but I might even go far as to suggest those who are decrying 5.4, saying they can run to much, much higher levels, are saying more 'woo look at me' rather than encouraging someone who has been working on their fitness to exceed what is actually required. To those who can run to level 12 point whatever, well done. But it will be interesting to hear the next time you actually need to run to that level on the job.
I say well done to the original poster for working on their fitness to achieve a goal and not to be put off by the somewhat sanctimonious sound of some of the posts here.
#19
Posted 12 June 2012 - 08:50 AM
What should be posted is a link to a scores sheet - here is one for the 20m test.
The point of the bleep / multi stage fitness test is that it should be age / gender adjusted. David's 5.4 is a much better score for a 49 year old than it is for an 18 year old female for instance - because the score isn't a measure of fitness, the score is one parameter of a function that also takes age and gender and gives a decent approximation of fitness.
I think the real point is that 5.4, or whatever score the organisation has said, is the minimum acceptable fitness standard. You should be able to beat it, you should be able to bash out that score when you're not at your best, if you're a bit under the weather, tired etc.
B&Q - that improvement over a 9 month period needs to be measured by what you were expecting. Were you trying to achieve a bare pass or have you been regularly training? Do you actually want to "get fit" or are you happy as you are? Do you have ambitions of getting involved in the more physical aspects of policing where fitness is more important? Do you want to win a foot chase (that said - they aren't common)?
If you are wanting the "get fit" option you need to train properly - and if you have been training (and aren't massively overweight / have a medical condition) you've been doing it wrong. There's a fitness thread running elsewhere on the forum with training advice. Get out running outside, treadmills are good for measuring progress though. Use interval training. If you can't jog for 30 minutes then download/read the excellent Couch to 5k guide / phone app and follow that. Within the next 9 months an 18 male at your level should be comfortably able to get to the point of a double figures score on the bleep test.
The point of the bleep / multi stage fitness test is that it should be age / gender adjusted. David's 5.4 is a much better score for a 49 year old than it is for an 18 year old female for instance - because the score isn't a measure of fitness, the score is one parameter of a function that also takes age and gender and gives a decent approximation of fitness.
I think the real point is that 5.4, or whatever score the organisation has said, is the minimum acceptable fitness standard. You should be able to beat it, you should be able to bash out that score when you're not at your best, if you're a bit under the weather, tired etc.
B&Q - that improvement over a 9 month period needs to be measured by what you were expecting. Were you trying to achieve a bare pass or have you been regularly training? Do you actually want to "get fit" or are you happy as you are? Do you have ambitions of getting involved in the more physical aspects of policing where fitness is more important? Do you want to win a foot chase (that said - they aren't common)?
If you are wanting the "get fit" option you need to train properly - and if you have been training (and aren't massively overweight / have a medical condition) you've been doing it wrong. There's a fitness thread running elsewhere on the forum with training advice. Get out running outside, treadmills are good for measuring progress though. Use interval training. If you can't jog for 30 minutes then download/read the excellent Couch to 5k guide / phone app and follow that. Within the next 9 months an 18 male at your level should be comfortably able to get to the point of a double figures score on the bleep test.
#20
MrKguy
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Karate Kid
Posted 12 June 2012 - 03:55 PM
Deserve? What an utterly non sensical thing to say. The OP has worked on their fitness, at what point does commissioner MrKguy say he or she deserves to join? Level 6? Level 7? I can still do 11.2, can you? Can you do a mile and a half in under 10 minutes? What about 100 miles on a bicycle?
Tell you what, why don't you try doing an ACFT, not on a canal tow path but in Brecon. What's that? Has nothing to do with it? You're right, but then if you meet the required standard then that's all that matters about deserving. If the OP would like to be fitter that's their call, not yours sunshine.
I can do all the things you say, I personally take my health and fitness very seriously. Im sorry if this offends you but I think the standard should be level 9 minimum. anything below 6 is just bad, plain and simple, I dont care what the met want, I have a VALID opinion and who are you to say it is wrong?
Also I saw the OP's original post and saw a years gap between the run, it is good he improved by for months of work that is not all impressive, I am up for encouragement but not lying, you can in your 40's ( like my dad did ) improve up from level 4 to level 6 with just 2 runs a week, it really is not hard to gain running stamina, you need maximum 40 minutes a week if you want to pass the level 9 mark. I am no health expert but I am talking from experience from a teenagers perceptive coming all the way to a 40 year old.
You can talk about genes etc.. but in seriousness you should be looking at an easy 20 minute run before you get tired. If you think about it in the past people did a lot of physical activity's and gained stamina and strength like that. Now days we dont need to as we have cars etc.. but I think this is shortening life expediencies not taking into account medical care, If you cant run past level 5.4 people who cant are actually harming themselves in the long run. Being unfit is possibly ( and/or unhealthy ) is one of the worst things you can do to yourself. Dont knock me for giving this argument as it is not a stupid or arrogant one.
Edited by MrKguy, 12 June 2012 - 04:04 PM.
#21
Posted 12 June 2012 - 03:57 PM
Well done!!! Keep at it and you will be getting like in the 10s!!!
#22
MrKguy
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Karate Kid
Posted 12 June 2012 - 03:57 PM
Firstly, well done to the OP for improving - I too would echo the school of thought that all improvement is positive and if you exceed the requirement then perfect.
What does confuse me though, is how running to level 5.4 equates to 3 minutes of jogging? It is something I've found confusing on other threads too - could any fitness bods clarify?
Just get a timer and time how long it takes to get to 5.4, I guess, cant depend on running speed can it? as The timer still has to beep.
#23
Posted 12 June 2012 - 03:59 PM
I can do all the things you say, I personally take my health and fitness very seriously. Im sorry if this offends you but I think the standard should be level 9 minimum. anything below 6 is just bad, plain and simple, I dont care what the met want, I have a VALID opinion and who are you to say it is wrong?
It's your attitude towards "deserve" that makes you look like a twat (the mods have cleared that word it seems). It's invalid when it's not your position to set the standard. By all means decry the standard (I have) but to suggest that someone is undeserving when they're getting a grip of their own personal fitness makes you look like a total throbber.
As for the ACFT, what cap badge weight did you carry last time you did it?
#24
Posted 12 June 2012 - 04:02 PM
It's your attitude towards "deserve" that makes you look like a twat (the mods have cleared that word it seems). It's invalid when it's not your position to set the standard. By all means decry the standard (I have) but to suggest that someone is undeserving when they're getting a grip of their own personal fitness makes you look like a total throbber.
As for the ACFT, what cap badge weight did you carry last time you did it?
I find that offensive. What would you do if somebody called you a twat when on duty?
#25
Posted 12 June 2012 - 04:08 PM
I find that offensive. What would you do if somebody called you a twat when on duty?
Well apparently it goes here, have a search for the word. I'd tell them to be quiet, but then again if nobody else was around not a huge amount else.
It's ok MrKguy, I'll wait here whilst you furiously google to look up what the options are...
Why not write to the public order branch of the force you work for insisting that all shield trained officers need to have a pass on the hills phase of selection.
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