Multy Stage Fitnes TES
(BLEEP TEST)
Lari Multi Tahap
Mengukur VO2max
VO2
max adalah volume maksimal O2 yang diproses oleh tubuh manusia pada saat
melakukan kegiatan yang intensif. Volume O2 max ini adalah suatu tingkatan
kemampuan tubuh yang dinyatakan dalam liter per menit atau milliliter/menit/kg
berat badan.
Kita
perlu ketahui juga faal dari tubuh manusia. Setiap sel membutuhkan oksigen
untuk mengubah energi makanan menjadi ATP (Adenosine Triphosphate) yang siap
pakai untuk kerja tiap sel yang paling sedikit mengkonsumsi oksigen adalah otot
dalam keadaan istrahat. Sel otot yang berkontraksi membutuhkan banyak ATP.
Akibatnya otot yang dipakai dalam latihan membutuhkan lebih banyak oksigen. Sel
otot membutuhkan banyak oksigen dan menghasilkan CO2. Kebutuhan akan Oksigen
dan menghasilkan CO2 dapat diukur melalui pernafasan kita.
Alat
yang dibutuhkan adalah :
1.
Sediakan MP3 atau Kaset Bleep Test
2.
Lintasan Sepanjang 20 Meter
3.
Stopwatch
4.
Formulir Tes Lari Multi Tahap (Bleep
Test)
Tabel
Skor VO2Max Lari Multi Tahap (Bleep Test)
level
|
shuttle
|
VO2 Max
|
level
|
shuttle
|
VO2 Max
|
|
4
|
2
|
26.8
|
14
|
6
|
62.2
|
|
4
|
4
|
27.6
|
14
|
8
|
62.7
|
|
4
|
6
|
28.3
|
14
|
10
|
63.2
|
|
4
|
9
|
29.5
|
14
|
13
|
64
|
|
5
|
2
|
30.2
|
15
|
2
|
64.6
|
|
5
|
4
|
31
|
15
|
4
|
65.1
|
|
5
|
6
|
31.8
|
15
|
8
|
66.2
|
|
5
|
9
|
32.9
|
15
|
10
|
66.7
|
|
6
|
2
|
33.6
|
15
|
13
|
67.5
|
|
6
|
4
|
34.3
|
16
|
2
|
68
|
|
6
|
6
|
35
|
16
|
4
|
68.5
|
|
6
|
8
|
35.7
|
16
|
6
|
69
|
|
6
|
10
|
36.4
|
16
|
8
|
69.5
|
|
7
|
2
|
37.1
|
16
|
10
|
69.9
|
|
7
|
4
|
37.8
|
16
|
12
|
70.5
|
|
7
|
6
|
38.5
|
16
|
14
|
70.9
|
|
7
|
8
|
39.2
|
17
|
2
|
71.4
|
|
7
|
10
|
39.9
|
17
|
4
|
71.9
|
|
8
|
2
|
40.5
|
17
|
6
|
72.4
|
|
8
|
4
|
41.1
|
17
|
8
|
72.9
|
|
8
|
6
|
41.8
|
17
|
10
|
73.4
|
|
8
|
8
|
42.4
|
17
|
12
|
73.9
|
|
8
|
11
|
43.3
|
17
|
14
|
74.4
|
|
9
|
2
|
43.9
|
18
|
2
|
74.8
|
|
9
|
4
|
44.5
|
18
|
4
|
75.3
|
|
9
|
6
|
45.2
|
18
|
6
|
75.8
|
|
9
|
8
|
45.8
|
18
|
8
|
76.2
|
|
9
|
11
|
46.8
|
18
|
10
|
76.7
|
|
10
|
2
|
47.4
|
18
|
12
|
77.2
|
|
10
|
4
|
48
|
18
|
15
|
77.9
|
|
10
|
6
|
48.7
|
19
|
2
|
78.3
|
|
10
|
8
|
49.3
|
19
|
4
|
78.8
|
|
10
|
11
|
50.2
|
19
|
6
|
79.2
|
|
11
|
2
|
50.8
|
19
|
8
|
79.7
|
|
11
|
4
|
51.4
|
19
|
10
|
80.2
|
|
11
|
6
|
51.9
|
19
|
12
|
80.6
|
|
11
|
8
|
52.5
|
19
|
15
|
81.3
|
|
11
|
10
|
53.1
|
20
|
2
|
81.8
|
|
11
|
12
|
53.7
|
20
|
4
|
82.2
|
|
12
|
2
|
54.3
|
20
|
6
|
82.6
|
|
12
|
4
|
54.8
|
20
|
8
|
83
|
|
12
|
6
|
55.4
|
20
|
10
|
83.5
|
|
12
|
8
|
56
|
20
|
12
|
83.9
|
|
12
|
10
|
56.5
|
20
|
14
|
84.3
|
|
12
|
12
|
57.1
|
20
|
16
|
84.8
|
|
13
|
2
|
57.6
|
21
|
2
|
85.2
|
|
13
|
4
|
58.2
|
21
|
4
|
85.6
|
|
13
|
6
|
58.7
|
21
|
6
|
86.1
|
|
13
|
8
|
59.3
|
21
|
8
|
86.5
|
|
13
|
10
|
59.8
|
21
|
10
|
86.9
|
|
13
|
13
|
60.6
|
21
|
12
|
87.4
|
|
14
|
2
|
61.1
|
21
|
14
|
87.8
|
|
14
|
4
|
61.7
|
21
|
16
|
88.2
|
FORMAT
BLEEP TEST
NAMA : ..........................
KELAS : ......................
USIA : ......................
LEVEL
|
NOMOR BALIKAN / SHUTTLE
|
|||||||||||||||
1
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
|||||||||
2
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
8
|
||||||||
3
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
8
|
||||||||
4
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
8
|
9
|
|||||||
5
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
8
|
9
|
|||||||
6
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
8
|
9
|
10
|
||||||
7
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
8
|
9
|
10
|
||||||
8
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
8
|
9
|
10
|
11
|
|||||
9
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
8
|
9
|
10
|
11
|
|||||
10
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
8
|
9
|
10
|
11
|
|||||
11
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
8
|
9
|
10
|
11
|
12
|
||||
12
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
8
|
9
|
10
|
11
|
12
|
||||
13
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
8
|
9
|
10
|
11
|
12
|
13
|
|||
14
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
8
|
9
|
10
|
11
|
12
|
13
|
|||
15
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
8
|
9
|
10
|
11
|
12
|
13
|
|||
16
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
8
|
9
|
10
|
11
|
12
|
13
|
14
|
||
17
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
8
|
9
|
10
|
11
|
12
|
13
|
14
|
||
18
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
8
|
9
|
10
|
11
|
12
|
13
|
14
|
15
|
|
19
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
8
|
9
|
10
|
11
|
12
|
13
|
14
|
15
|
|
20
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
8
|
9
|
10
|
11
|
12
|
13
|
14
|
15
|
16
|
21
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
8
|
9
|
10
|
11
|
12
|
13
|
14
|
15
|
16
|
Norma Klasifikasi Tingkat VO2Max
Perempuan
(satuan dalam ml/kg/min)
Age
|
Very Poor
|
Poor
|
Fair
|
Good
|
Excellent
|
Superior
|
13-19
|
< 25.0
|
25.0 – 30.9
|
31.0 – 34.9
|
35.0 – 38.9
|
39.0 – 41.9
|
> 41.9
|
20-29
|
< 23.6
|
23.6 – 28.9
|
29.0 – 32.9
|
33.0 – 36.9
|
37.0 – 41.0
|
> 41.0
|
30-39
|
<
22.8
|
22.8 – 26.9
|
27.0 – 31.4
|
31.5 – 35.6
|
35.7 – 40.0
|
> 40.0
|
40-49
|
<
21.0
|
21.0 – 24.4
|
24.5 – 28.9
|
29.0 – 32.8
|
32.9 – 36.9
|
> 36.9
|
50-59
|
<
20.2
|
20.2 – 22.7
|
22.8 – 26.9
|
27.0 – 31.4
|
31.5 – 35.7
|
> 35.7
|
60
+
|
<
17.5
|
17.5 – 20.1
|
20.2 – 24.4
|
24.5 – 30.2
|
30.3 – 31.4
|
> 31.4
|
Laki-laki (satuan dalam ml/kg/min)
Age
|
Very Poor
|
Poor
|
Fair
|
Good
|
Excellent
|
Superior
|
13-19
|
< 35.0
|
35.0 – 38.3
|
38.4 – 45.1
|
45.2 – 50.9
|
51.0 – 55.9
|
> 55.9
|
20-29
|
< 33.0
|
33.0 – 36.4
|
36.5 – 42.4
|
42.5 – 46.4
|
46.5 – 52.4
|
> 52.4
|
30-39
|
< 31.5
|
31.5 – 35.4
|
35.5 – 40.9
|
41.0 – 44.9
|
45.0 – 49.4
|
> 49.4
|
40-49
|
< 30.2
|
30.2 – 33.5
|
33.6 – 38.9
|
39.0 – 43.7
|
43.8 – 48.0
|
> 48.0
|
50-59
|
< 26.1
|
26.1 – 30.9
|
31.0 – 35.7
|
35.8 – 40.9
|
41.0 – 45.3
|
> 45.3
|
60+
|
< 20.5
|
20.5 – 26.0
|
26.1 – 32.2
|
32.3 – 36.4
|
36.5 – 44.2
|
> 44.2
|
