PACER Training
This presentation is based on information found at
FITNESSGRAM.NET and
PRESIDENTIALYOUTHFITNESSPROGRAM.ORG
Outline of Training
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Overview of Aerobic Capacity Testing
What is the PACER?
Why change from Mile to PACER?
PACER Requirements
PACER Procedures
PACER Guided Practice
Wrap-up
Overview of Aerobic Capacity
Testing
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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.
Here’s how its done in a laboratory situation when
researchers need the most accurate results possible and
can get direct measurements: Treadmill Test
Overview cont.
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The results from the previous treadmill test are
expressed in mL of oxygen per kg of
bodyweight per minute.
VO2max is a person’s greatest rate of oxygen
consumption during exercise.
Field tests such as the PACER, mile run, and
walk test are used to predict what someone’s
VO2max would be in a lab.
What is the PACER?
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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 student’s gender,
age, height, and weight are used in an equation to
estimate VO2max.
Here’s a short video of the PACER in action. Please
note that there are way to many participants!
Why Change from Mile Run to
PACER?
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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.
PACER Requirements
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Flat, nonslippery surface at least 20 meters
long (15 meter PACER is an option if space
doesn’t permit 20m testing)
CD/mp3 player with adequate volume
PACER CD from Fitnessgram
Marker cones to establish lanes
Pencils and score sheets
Tape, chalk, and/or paint for lines
PACER Procedures
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Mark the 20 meter (65’8”) course with marker cones
to divide lanes allowing 60 inches for each student
and mark the end lines. (15m=49’2”)
Make copies of score sheets for each group of
students to be tested prior to test day.
Allow students two practice sessions before test day.
Have students select a partner if you plan to utilize
partner scoring.
Start the appropriate PACER CD Track.
PACER Procedures cont.
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After the 5 second countdown, the students will start.
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.
Students who arrive early must wait for the beep.
Students who don’t reach the line in time must
immediately turn and run back to the other end.
Students continue until they fail to reach the line
before the beep for a second time (or if they don’t
attempt the next lap).
PACER Procedures cont.
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Triple beeps serve the same function as regular beeps but also
alert students to an increased pace.
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 student’s score would be 24 laps.
Allow for an exit procedure. Depending on the teacher’s
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.
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.
PACER Resources
Here’s a great training video from the Cooper Institute on
Youtube.
Here’s another great training video posted from the
California Department of Education.
PACER Guided Practice
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Set up the course
Walk through the protocol
Administer the PACER
Questions