PZ20103 TESTING AND MEASUREMENT LABORATORY REPORT

Matrix Number: BP20110526 Name: NUR HIQMAH BIN GHAZALI

TOPIC: 30-15 Intermittent Fitness Test (30-15 IFT)

INTRODUCTION
This test involves 30 seconds of running alternated with 15 seconds of walking. Designed to replicate
the demands of intermittent sports more closely. Unlike the beep test, where athletes run
continuously with increasing speed every minute.

EQUIPMENT REQUIRED:
Flat, non-slip surface, cones, 20m measuring tape, beep test audio, audio player, recording sheets.

PROCEDURE:
 Mark out a 40m area with markers at either end and at the midpoint (20m).
 Place markers 3 meters before each end line and either side of the mid-line (tolerance
zones).
 The test involves 30 seconds of running alternated with 15 seconds of walking.
 Participants start behind one of the end lines, spaced from each other by one meter
minimum.
 They begin to run on the first "beep", pacing their effort to be in the area around the
midline at the second "beep", then arrive at the opposite end at the third "beep".
 This continues until there is a double beep, indicating the end of the 30 second period,
and which point they stop running. This will not necessarily be at either end line.
 They then walk forwards to the next line, waiting for the start of the next level in 15
seconds.
 The initial velocity is 8.0 km/hr, with increments increased by 0.5 km/hr every 45-second
stage thereafter.
 The test ends when the athlete does not make it into the tolerance zone three times.

FLOOR PLAN:
 PZ20103 TESTING AND MEASUREMENT LABORATORY REPORT
Matrix Number: BP20110526 Name: NUR HIQMAH BIN GHAZALI

FORMULA:
 The speed of the final phase completed in full is taken as the score (VIFT). Use the following
formula to estimate VO2max.
 Where VIFT is the final running speed, G stands for gender (female = 2; male = 1), A for age,
and W for weight.

VO2max (ml.kg-1.min-1) = 28.3 – (2.15 x G) – (0.741 x A) – (0.0357 x W) + (0.0586 x A x VIFT) + (1.03

x VIFT)

RESULT

Running speed (Km/Hr) VO2max (ml.kg-1.min-1)

14.5 41.41

DISCUSSION

Final result for running speed is 14.5 km/hr. Meanwhile VO2max is 41.41. In this test, my total grade
was poor for athlete. The result is higher than beep test because I am more prepare for this test after
the few day I got a bad result in beep test. I need to improve my cardiac muscle and stamina by the
training.