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23.24.G10.U02. Criteria B
23.24.G10.U02. Criteria B
Below is the normative data for the beep test used to measure our cardiovascular endurance.
Cardiovascular Endurance (HR) → Beep Test (levels)
Age Gender Very Poor Poor Fair Average Good Very Good Excellent
M < 3/3 3/3-5/1 5/2-6/4 6/5-7/5 7/6-8/8 8/9-10/9 > 10/9
12-13 F < 2/6 2/6-3/5 3/6- 5/1 5/2-6/1 6/2-7/4 7/5-9/3 > 9/3
M < 4/7 4/7-6/1 6/2-7/4 7/5-8/9 8/10-9/8 9/9-12/2 > 12/2
14-15 F < 3/3 3/3-5/2 5/3-6/4 6/5-7/5 7/6-8/7 8/8-10/7 > 10/7
M < 5/1 5/1-6/8 6/9-8/2 8/3-9/9 9/10-11/3 11/4-13/7 > 13/7
16-17 F < 4/2 4/2-5/6 5/7-7/1 7/2-8/4 8/5-9/7 9/8-11/10 > 11/10
M < 5/2 5/2-7/1 7/2-8/5 8/6-10/1 10/2-11/5 11/6-13/10 > 13/10
18-25 F < 4/5 4/5-5/7 5/8-7/2 7/3-8/6 8/7-10/1 10/2-12/7 > 12/7
QUESTION 1. Please use the template below to design a 30 day plan to improve your cardiovascular
endurance and subsequent score in the beep test.
Fitness plan to increase my cardiovascular endurance, improving my beep test score from [edit] to [edit].
F Frequency [edit here – how often you will train per well]
I Intensity [edit here – level of intensity you aim to train at]
T Type [edit here – the type of training you will do]
T Time [edit here – the duration of your training sessions.]
QUESTION 2. Can you justify how your F.I.T.T. plan would help you to improve your cardiovascular
endurance?
[please edit here – include where you currently are and where you would like to be in relation to normative data]
QUESTION 3. Can you evaluate how you know your F.I.T.T. plan was effective based on the outcome?
[please edit here – how do you know your plan was effective – what result did you get that indicated you have
achieved your goal]