PACER Manual: A Guide to the Progressive Aerobic Cardiovascular Endurance Run, Lecture notes of Physical Activity and Sport Sciences

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P. A. C. E. R.

Progressive Aerobic Cardiovascular Endurance Run

Manual

About the PACER

The Progressive Aerobic Cardiovascular Endurance Run (PACER) is a

multistage shuttle run created by Leger and Lambert in 1982.The PACER is

designed to measure aerobic capacity, which is characterized by endurance,

performance, and fitness. The objective of the PACER is to run as long as possible

while keeping a specified pace. Students run back and forth across a 20-meter

space at a pace that gets faster each minute. A point is scored for each 20-meter

distance covered. The test is easier in the beginning but progressively gets more

difficult. In comparison to distance running, the PACER is a more effective, fun,

and easy way to measure aerobic capacity that encourages participation from all

youth and is relatively easy to score and administer.

The Basics

What will I need?

• 20 meters of open space • CD player
• Marker cones and/or tape • Copies of the score sheet
• Measuring tape • Pen/pencil
• PACER CD • A designated cool-down area

with water

Setup:

• Use tape or cones to mark two parallel lines, 20 meters apart.
• Divide students into small groups or pairs

It’s a good idea to practice the PACER 1 or 2 times

before the administration of the test. The

students will feel more comfortable with the

process, and there will be less confusion on test

day!

Quick

Tip

Procedure

Step 1: Make sure that the 20-meter course is marked with cones and tape and each of the lanes are

divided.

Step 2: Ensure that you have enough copies of either the group administration score sheets or the

individual score sheets.

Step 3 : Review the PACER instructions with the students. See sample script on page 6.

Step 4 : Instruct the first group of students to stand at the START line.

Step 5 : Begin the CD and listen for the word START, this signifies that the test has begun and the

students should be running.

Walking is permitted as long as the student maintains the “pace.”

Step 6: Students will run from the START line to the END line and touch the END line with their foot

before the BEEP sounds on the CD.

Step 7: At the sound of the BEEP the students must turn around and run back to the other end.

If students reach the line before the beep sounds, they must wait at the line until they hear

the beep and then run back to the other end.

Step 8: When the TRIPLE BEEP sounds students should turn around and run to the other end whether

they are at the line or not. The only difference between the BEEP and the TRIPLE BEEP is that

the TRIPLE BEEP sounds at the end of each minute and also alerts students that the pace will

increase.

Step 9: Students continue running back and forth from the START line to the END line until they have

completed the PACER or they have had two misses.

If the students fails to reach the line by the time the BEEP sounds then that is counted as a

miss. If a student has achieved two misses then they have completed the PACER and should go

to the cool-down area. Please refer to page 7 for scoring instructions.

Step 10: Thank and praise the students for their participation and then instruct the students to

continue to walk and stretch in the designated cool-down area after they finish.

Procedure (cont.)

Important points to cover when providing instructions for the

PACER:

• Remind students that the PACER is not a race.
• Inform students that they should turn around immediately after they hear a

beep whether it is a triple beep or a single beep.

• Make sure that students understand the difference between a triple beep and

a single beep.

o Triple beep means that the speed is going to increase

• Remind students that if they reach the line before the beep then they should

wait behind the line until they hear the beep.

• Be sure to remind students that if they do not reach the line before the beep

sounds the second time that they should go towards the cool-down area.

• It will be helpful to play the cd for students so they are familiar with the

instructions and the tones.

• Refer to the sample script on page 8 for an example of how to incorporate

these points, when you are instructing your students on the PACER.

Sample Instructions Script

“Hello Students! Today we are going to do some running; this is not a

race. We want to see how long you can run:

“First: At the sound of the beep, you will run to the other end of this

distance. Make sure when you get to the other end, you stand behind

the line.”

o Ask the students “What do you do at the sound of the beep?”

“Then when you hear the beep again, I want you to run back to the

opposite side and wait behind that other line.”

o Ask the students “What do you do at the sound of the beep?”

(PLAY THE CD FOR THE STUDENTS TO LISTEN TO, NOTING THE

TRIPLE BEEP.)

“Did everyone hear the triple beep? That means the pace will get

faster and you will have to run faster to get to the other side before the

beep sounds again.”

o Ask the students “What do you do when you hear the triple beep?”

o Ask the students, “What does the triple beep mean?”

“Two things to remember: 1) First, if you do not reach the line by the

time the beep sounds, stop where you are, turn around and run back to

the opposite line. This gives you a chance to try to get back on pace.

2) But, if you do not reach the line by the time the beep sounds a

second time, you’re done! You should walk to the cool down area and

get some water.”

o Ask the students “What do you if you don’t make it to the line before

the beep one time?”

o Ask the students “What do you do if you if you don’t make it to the

line before the beep two times?”

Sample Score Sheets

Figure 1.1 Individual Score Sheet

Min Laps

Figure 1.2 Group Score Sheet

Min Laps

Lane Student name Laps completed

1 * Sandy Lewis 14

2 * Michael Gonzales

* Means that the student missed a lap

Lane Student name Laps completed

1 Jessica Karle 7

Sandy missed the beep at lap 6 and lap 15. So the number of laps completed is 14.

Michael missed the beep

at lap 10, but he is not

done with the PACER

because he only had one

miss.

The circles mean that the student did not make it to the line before the beep.

The lines signify that the laps were completed.

What do the PACER scores mean?

The scores on the following graph represent the health norms for individuals aged 10-17, organized by gender, based on

the number of laps completed in a 20 meter PACER. The Low End Score represents the minimal level of fitness that

could provide health benefits, if maintained into adulthood. The High End Score is the point where an increase in

fitness no longer contributes significantly to further health benefits..

Health Norm Ranges for the PACER for ages 10-17+

Age

Boys Girls

Low end High end Low end High end

Sample Instructions Script

for Younger Children

“Hello Students! Today we are going to do something really fun! We are going

to do some running, but it’s not going to be a race. We just want to see how long

you can run.

Don’t worry. Ms./Mr.________ will be running with you.

Now I want you guys to listen carefully because there are some rules!

Rule number one, when you hear the beep you will start to run right next to

Ms./Mr.________. When you get to the other end wait behind the line.

o Ask the students “what do you do at the sound of the beep?”

“Then when you hear the beep again, I want you to run back to the other side

and wait patiently behind the line.”

o Ask the students “what do you do at the sound of the beep?”

(PLAY THE CD FOR THE STUDENTS TO LISTEN TO, NOTING THE TRIPLE

BEEP.)

“Did everyone hear the triple beep? That means you will run a little faster but

still right next to Ms./Mr.________.

o Ask the students, “What do you do when you hear the triple beep?”

o Ask the students, “What does the triple beep mean?”

“Ok now if you don’t reach the line by the time you hear the beep I want you to

turn around and go run right back to the opposite line. Don’t worry.

Ms./Mr.___________ will be helping you. Okay. Let’s practice.”

o Ask the students, “What do you do if you don’t reach the line by the

beep?”

Frequently Asked Questions

Where can I get the materials needed for the PACER?

Project RISE will provide these materials for you. Just go to

www.nova.edu/projectrise to request materials!

Can I use the 15-meter version of the PACER?

No. We are using the 20-meter version of the PACER.

What do I do after the triple beep?

The triple beep simply indicates that the pace will increase, there is no

scoring involved.

What do I do after the first miss? How do I score that?

After the first miss, place a circle around the missed lap if scoring an

individual or a star by the students’ names if scoring a group of children.

The children continue to participate in the PACER after the first miss. Please

refer to pages 3, 7, or 8 for more detailed instructions.

What if the child does not make it to the line before the beep sounds?

Then it is scored as a “miss”. If this is the second time that this has

happened then the child should discontinue the PACER and the last lap

completed should be written as the child’s score.

What do I do after the second miss? How do I score that?

After the second miss, the child discontinues the PACER and goes to the

designated cool-down area. The last completed lap will be the child’s score.

Please refer to pages 7-8 for examples and further instructions.

Where do I find the forms online?

The forms are located on www.nova.edu/projectrise under Evaluations. After

you click the Evaluations tab, click Program Outcomes scroll down until you

see PACER continue scrolling until you reach the bottom of the page, where

you will see copies of the score sheets.

Appendices

PACER Individual Form ......................................................................................

PACER Group Form ............................................................................................

Sample Certificate .................................................................................................

All forms in the appendices can be found online at www.nova.edu/projectrise^ Com m ent [j1]:^ Should be changed when the new

page for Downloadable documents is created

The PACER Group Score Sheet

Score-keeper: ____________________ Group: __________________ Date: ___________

Laps (20-meter lengths)

Min Laps 1 1 2 3 4 5 6 7 2 8 9 10 11 12 13 14 15 3 16 17 18 19 20 21 22 23 4 24 25 26 27 28 29 30 31 32 5 33 34 35 36 37 38 39 40 41 6 42 43 44 45 46 47 48 49 50 51 7 52 53 54 55 56 57 58 59 60 61 8 62 63 64 65 66 67 68 69 70 71 72 9 73 74 75 76 77 78 79 80 81 82 83 10 84 85 86 87 88 89 90 91 92 93 94 11 95 96 97 98 99 100 101 102 103 104 105 106 12 107 108 109 110 111 112 113 114 115 116 117 118 13 119 120 121 122 123 124 125 126 127 128 129 130 131 14 132 133 134 135 136 137 138 139 140 141 142 142 144 15 145 146 147 148 149 150 151 152 153 154 155 156 157

Lane Student name Laps completed

Adapted from FITNESSGRAM/ACTIVITYGRAM Test Administration Manual, Fourth Edition by the Cooper Institute, 2005, Champaign, IL: Human Kinetics.

Congratulations on Completing the PACER!!

This certifies that

______________________________________________________________

Has successfully completed the Progressive Aerobic Cardiovascular Endurance Run

(PACER) and has demonstrated an exceptional commitment to fitness.

Signature: ________________________________ Date:_______________