PACER Training

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PACER Training

• This presentation is based on information found
  at FITNESSGRAM.NET and PRESIDENTIALYOUTHFITNESSPRO
  GRAM.ORG

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Outline of Training

1. Overview of Aerobic Capacity Testing
2. What is the PACER?
3. Why change from Mile to PACER?
4. PACER Requirements
5. PACER Procedures
6. PACER Guided Practice
7. Wrap-up

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Overview of Aerobic Capacity Testing

• Aerobic capacity (AC) is arguably the most
  important component of fitness.
• Research reveals that AC is clearly linked to
  blood pressure, coronary heart disease, obesity,
  diabetes, and some forms of cancer.
• AC relative to body weight is the most accurate
  method of measurement.
• Heres how its done in a laboratory situation
  when researchers need the most accurate results
  possible and can get direct measurements
  Treadmill Test

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Overview cont.

• The results from the previous treadmill test are
  expressed in mL of oxygen per kg of bodyweight
  per minute.
• VO2max is a persons greatest rate of oxygen
  consumption during exercise.
• Field tests such as the PACER, mile run, and walk
  test are used to predict what someones VO2max
  would be in a lab.

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What is the PACER?

• PACER stands for Progressive Aerobic
  Cardiovascular Endurance Run
• The PACER test is an adaptation of a previously
  published 20 meter shuttle run test.
• The PACER starts off easy and progressively gets
  more difficult.
• The number of completed laps, the students
  gender, age, height, and weight are used in an
  equation to estimate VO2max.
• Heres a short video of the PACER in action.
  Please note that there are way to many
  participants!

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Why Change from Mile Run to PACER?

• Students find PACER a more enjoyable alternative
  to distance running when set to music.
• Recent research has shown the PACER to be equal
  to or better at predicting VO2max than the mile
  run.
• Reliability is greatly enhanced due to controlled
  environment.
• The PACER has a built-in warm-up and typically
  takes less time for a student to complete.
• Poor performing students will finish early and
  not be subjected to embarrassment of being last
  person to complete a mile run/walk.

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PACER Requirements

1. Flat, nonslippery surface at least 20 meters long
   (15 meter PACER is an option if space doesnt
   permit 20m testing)
2. CD/mp3 player with adequate volume
3. PACER CD from Fitnessgram
4. Marker cones to establish lanes
5. Pencils and score sheets
6. Tape, chalk, and/or paint for lines

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PACER Procedures

1. Mark the 20 meter (658) course with marker
   cones to divide lanes allowing 60 inches for each
   student and mark the end lines. (15m492)
2. Make copies of score sheets for each group of
   students to be tested prior to test day.
3. Allow students two practice sessions before test
   day.
4. Have students select a partner if you plan to
   utilize partner scoring.
5. Start the appropriate PACER CD Track.

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PACER Procedures cont.

1. After the 5 second countdown, the students will
   start.
2. Each student should run across the 20m distance
   and touch the line with a foot by the time the
   beep sounds. At the sound of the beep, he/she
   should turn around and run back to the other end.
3. Students who arrive early must wait for the beep.
4. Students who dont reach the line in time must
   immediately turn and run back to the other end.
5. Students continue until they fail to reach the
   line before the beep for a second time (or if
   they dont attempt the next lap).

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PACER Procedures cont.

1. Triple beeps serve the same function as regular
   beeps but also alert students to an increased
   pace.
2. For scoring purposes, the first miss counts but
   the second does not. For example, a student
   fails to touch the line in time on lap 15 and
   maintains the pace until another miss at lap 25.
   The students score would be 24 laps.
3. Allow for an exit procedure. Depending on the
   teachers preference and space, students may
   either exit the testing area at the endlines or
   may continue walking in their lanes until all of
   their cohorts complete the test.
4. This protocol must be followed in order for a
   valid VO2max to be calculated. Utilizing
   different distances, allowing students to take a
   lap off, or allowing additional misses will
   invalidate your results.

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PACER Resources

• Heres a great training video from the Cooper
  Institute on Youtube.
• Heres another great training video posted from
  the California Department of Education.

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PACER Guided Practice

• Set up the course
• Walk through the protocol
• Administer the PACER
• Questions