The Test de Course Navette kana multi-stage fitness test chimwe chinhu chatinoyeuka tichiita kuchikoro. Kungonzwa zita chete kunogona kumutsa pfungwa dzekutya pakati pevamwe vedu.
Asi bvunzo iyi inobatsira zvakadii pamatanho edu ekusimba? Sei iyi beep test ichiitwa isu tiri vechidiki?
Chii?
The Course Navette Test ine mamwe mazita ari nani anozivikanwa akadai seBeep Test kana beep test. Ndiyo bvunzo dzematanho akawanda ekusimba, dzakagadzirwa naProfessor Luc A Leger weYunivhesiti yeMontreal muCanada mumakore ekuma 1970. Inoratidzwa senzira yekuziva kuti munhu ane aerobic capacity (VO2max).
Beep bvunzo inoda kuti vatori vechikamu vamhanye nekudzoka pakati pemapoinzi maviri anowanikwa 20 metres kure. Vatori vechikamu vanofanirwa kuchengetedza kumhanya kwakatemwa neakaresetwa odhiyo toni, inonzwika se "beep", panguva yese yebvunzo. Iyo inodiwa yekumhanya kana nhanho inowedzera sezvo bvunzo inoenderera.
Beep bvunzo inotanga neinzwi re "beep katatu«. Izvi zvinoratidza kune vatori vechikamu kuti bvunzo yatanga, panguva iyoyo vatori vechikamu vanomhanya kuenda kune yakatarisana nemamita makumi maviri ekumagumo uye vosvika ipapo munguva pfupi yapfuura kana toni yarira zvakare. Inzwi rekurira zvakare rinoratidza kuti vatori vechikamu vanofanira kudzokera kune imwe magumo.
Kumhanya kunofanirwa kuchengetedzwa nevatori vechikamu kunoramba kuripo mu "level" yese. Nguva yedanho rega rega ingangoita miniti imwe. Pakupera kweyero, beep katatu icharira kuratidza kuti nhanho nyowani iri kutanga. Pakutanga kwedanho idzva, kumhanya kunodiwa kunowedzera.
Aya beep test mazinga anowanzo kukwira kusvika pamakumi maviri nematatu uye anotora 23-1 maminetsi ega ega, zvichienderana nekusiyana kwebvunzo yatinomhanya. Ichi chinhu chinofanira kurangarirwa pamberi pechiratidzo chekutanga chekurira, sezvo kuziva kana nguva yasvika kunobatsira kuziva kukurumidza kunofungidzirwa uye nguva yakazara yebvunzo.
Mukuwedzera, munhu anofanirawo kuonga kuti kune zvakawanda zvakasiyana-siyana zvebeep test, asi iyo inonyanya kushandiswa protocol ndeyokutanga neyokutanga kumhanya kwe8,5 km / h, isati yawedzera kukurumidza ne 0,5 km / h paminiti imwe neimwe.
Ungazviita sei?
Iyo Couse Navette Test inogona kukamurwa kuita mazinga uye shuttles. Pane Makumi zana muhuwandu uye imwe neimwe nhanho ine shuttles. Mafambiro anogona kuyerwa nenhamba yenguva iyo mutori wechikamu anofanira kumhanya achidzoka nekudzoka pakati pekugumira mukati mechikamu chakapihwa.
Nhamba yeshuttles inodiwa pachiyero inowedzera sezvo beep test inofambira mberi. Sezvo paine ingangoita miniti imwe padanho, uye chinhambwe chekumhanya chinodiwa chinoramba chiripo (mamita makumi maviri) panguva yese yebeep bvunzo, nguva iri pakati pemabhipi anonzwika inodzikira nedanho rega rega, zvinoda kuti mutori wechikamu amhanye nekukurumidza kuchengetedza mutinhi unodiwa wakaiswa neaudio. .
Kana mutori wechikamu achiramba ari muyedzo, ndiko kukurumidza kwaachaita kumhanya, ndiko kukura kwechinhambwe chaachavhara uye kunowedzera mwero (chibodzwa) chaanowana. The chinangwa yebeep test ndeyokuti vatori vechikamu vanogara mumuedzo kwenguva yakareba sezvinobvira kusvikira vasingakwanisi kusvika kumagumo maviri akatevedzana beep kana kumisa bvunzo nokuzvidira nekuda kwekuneta.
| Chikamu | shuttles | Kumhanya (km/h) | Nguva yekufambisa (s) | Nguva yesero yenguva (s) | Chinhambwe (m) | Chinhambwe chakaunganidzwa (m) | Cumulative nguva (min nemasekonzi) |
|---|---|---|---|---|---|---|---|
| 1 | 7 | 8.0 | 9.00 | 63.00 | 140 | 140 | 1:03 |
| 2 | 8 | 9.0 | 8.00 | 64.00 | 160 | 300 | 2:07 |
| 3 | 8 | 9.5 | 7.58 | 60.63 | 160 | 460 | 3:08 |
| 4 | 9 | 10.0 | 7.20 | 64.80 | 180 | 640 | 4:12 |
| 5 | 9 | 10.5 | 6.86 | 61.71 | 180 | 820 | 5:14 |
| 6 | 10 | 11.0 | 6.55 | 65.50 | 200 | 1020 | 6:20 |
| 7 | 10 | 11.5 | 6.26 | 62.61 | 200 | 1220 | 7:22 |
| 8 | 11 | 12.0 | 6.00 | 66.00 | 220 | 1440 | 8:28 |
| 9 | 11 | 12.5 | 5.76 | 63.36 | 220 | 1660 | 9:31 |
| 10 | 11 | 13.0 | 5.54 | 60.92 | 220 | 1880 | 10:32 |
| 11 | 12 | 13.5 | 5.33 | 64.00 | 240 | 2120 | 11:36 |
| 12 | 12 | 14.0 | 5.14 | 61.71 | 240 | 2360 | 12:38 |
| 13 | 13 | 14.5 | 4.97 | 64.55 | 260 | 2620 | 13:43 |
| 14 | 13 | 15.0 | 4.80 | 62.40 | 260 | 2880 | 14:45 |
| 15 | 13 | 15.5 | 4.65 | 60.39 | 260 | 3140 | 15:46 |
| 16 | 14 | 16.0 | 4.50 | 63.00 | 280 | 3420 | 16:49 |
| 17 | 14 | 16.5 | 4.36 | 61.09 | 280 | 3700 | 17:50 |
| 18 | 15 | 17.0 | 4.24 | 63.53 | 300 | 4000 | 18:54 |
| 19 | 15 | 17.5 | 4.11 | 61.71 | 300 | 4300 | 19:56 |
| 20 | 16 | 18.0 | 4.00 | 64.00 | 320 | 4620 | 21:00 |
| 21 | 16 | 18.5 | 3.89 | 62.27 | 320 | 4940 | 22:03 |
Batsirwa
Beep bvunzo inogamuchirwa zvakanyanya seyakavimbika uye yakajairika moyo yemoyo kutsungirira bvunzo. Nezvikonzero izvi, masangano mazhinji anoshandisa bvunzo kune chinangwa chayo chaicho. Inogona kushandiswa kuongorora vavhoti kune dzimwe nzira dzebasa. Mapoka emitambo anogona kushandisa beep bvunzo yekuyedza. kudzidziswa kana kuongorora vatambi kune mamwe giredhi kana nhanho zvidzidzo.
Mapoka mazhinji ekusimba uye varairidzi vanoshandisa beep bvunzo kuti ongorora mafambiro yemoyo vascular conditioning kana Vo2max yemutambi. Vatambi veAmateur vanogona kushandisa beep bvunzo senzira yekumisikidza iri nyore uye inoshanda nzira yekuyera kufambira mberi kwavo, kunyanya kupihwa kureruka kwayo uye kushomeka kwemidziyo yakakosha inodiwa kumhanyisa bvunzo.
Imwe yemabhenefiti eiyo multi-stage fitness test ndeyekuti inowanzoshandiswa mumitambo inovimba ne aerobic exercise nekuda kwekuti tinogona kuyera aerobic simba. Beep bvunzo ichashandiswa kudzidzisa vatambi ve nhabvu, basketball, hockey kana rugby.
Muchidimbu, Test de Course Navette idambudziko rinoyera simba re aerobic revatambi kuburikidza nekutevedzana kwekuwedzera kwezvipingamupinyi zvenguva. Ichi ndicho chimwe chezvakakosha uye chiri nyore kubata bvunzo dzekusimba kunze uko.
Matipi
Pane mamwe kurudziro yatinofanira kufunga nezvayo kuti tiite Kosi Navette Bvunzo zvisina kunaka.
Zvakakodzera zvinhu
Imwe yemabhenefiti eiyo beep bvunzo ndeye nyore kuita. Kuita Couse Navette Test isu tichangoda chete:
- Iyo beep test audio faira.
- Chishandiso chekutamba toni yekuteerera, uchifunga nezvenzvimbo uye nhamba yevatori vechikamu.
- Dzimwe mhando dzemakaki kuratidza nzvimbo dzekugumisira, senge makoni ekudzidzira.
- A 20 metres tepi chiyero chekururama.
- Nzvimbo yakadzikama uye yakachengeteka yemamita makumi maviri.
- Huwandu hwevatori vechikamu hunogona kuve vashoma kana kuwanda, zvichienderana nenzvimbo iripo yekuita Test de Couse Navette. Inogona kunge iri mukati kana kunze, asi inofanira kuva yakati sandara uye panzvimbo yakasimba.
Mitemo
Mitemo yeTest de Course Navette inogona kusiana zvishoma kubva kune rimwe sangano kuenda kune rimwe, asi kazhinji kutaura, inofanirwa kunge yakafanana. Izvo zvinogamuchirwa zviyero zvebeep bvunzo ndezvi:
- Vatori vechikamu vanomira pamagumo akafanana enzvimbo iyo Kosi Navette Test ichaitika.
- Vatori vechikamu vanofanira kuisa rutsoka rumwechete pamusoro kana kuseri kwemutsara.
- Inzwi reodhiyo richatanga nechiziviso chekuverengera yambiro, "Beep bvunzo ichatanga mumasekonzi mashanu, yaitwa." 5 seconds gare gare, beep katatu ichaonekwa ichiratidza kutanga kwebvunzo.
- Vatori vechikamu vanofanirwa kumhanya chinhambwe chemakumi maviri emamita (shuttle) kusvika kumutsara wekupedzisa uye vave nenguva nemuridzo mumwe unotevera.
- Mushure meinenge miniti imwe, beep katatu inonzwika kuratidza kuti inotevera nhanho yebvunzo inotanga.
- Iyo yekumhanya yekumhanya inodiwa kuchengetedza nhanho inoramba iripo munhanho yese. Kana iyo inotevera nhanho inotanga, iyo inodiwa yekumhanyisa kumhanya inowedzera.
- Pese panosvika nhanho nyowani, nguva iri pakati pebeep inodzikira, saka kumhanya kwemutori wechikamu kunoda kuwedzera.
Nzira yekuvandudza chigumisiro?
Kuti uvandudze yako Course Navette Test mamakisi, yako yekudzidzira maitiro inofanirwa kugadzirwa kuita zvinopfuura kungowedzera kutsungirira kwemoyo. Izvo zvinodiwawo kugadzirisa zano, hunyanzvi, kusimba kwemuviri uye pfungwa.
Kufanana chero bvunzo, ingave kusimba kwakabatana kana kwete, iwe unofanirwa kuve neyakajeka zano rekuita gadziriro uye bvunzo. Beep test haina kusiyana nemamwe ose. Zvakakosha kunzwisisa mitemo kubva pakuedzwa kwebeep kusvika kuzere. Mukuwedzera, isu tichashanda kuti tive ivo inonyanya kushanda inogoneka nehunyanzvi uye kushandiswa kwesimba panguva yekuedzwa. Nzira chaiyo yekumhanya, nguva, kuiswa kwetsoka, uye nzira yekutendeuka zvese zvinhu zvinovandudza mashandiro.
Mushure mezvose izvi, tinogona kutarisa pakuvaka kusimba kuti tibatsire kuvandudza mashandiro.
Nheyo yehutano hwakanaka hwemwoyo inofanira kuva nzvimbo yako yekutanga. The refu, yakaderera kusvika pakati nepakati, ichatibatsira kukudziridza nheyo yemwoyo. Ichatipawo mukana wekutarisa pane yakatsetseka uye inobudirira nhangemutange, iyo yakakosha panguva yebeep test.
Zvikamu kudzidziswa kwenguva pfupi pakusimba kwepamusoro havazonakidze zvakanyanya, asi zvinodikanwa kusundira masystem emwoyo kusvika kumatanho epamusoro. Maekisesaizi enguva yakatarwa anogadzirisa mafambiro eiyo beep bvunzo anobatsira zvakanyanya pane general interval yekudzidzira maekisesaizi. Bata uye shandura zvibooreso, chubhu sprints, uye beep test relays zvinogona kushanda zvakanyanya.