The test might seem intimidating.You can survive the test if you are prepared.Turn, breathe, and rest during the test.Improve your physical fitness and adopt a positive attitude to help you conquer the PACER.
Step 1: A strong mental attitude is needed.
People who are capable of surviving the test might not be because they don't believe they can.A negative attitude can stop you from passing.You can survive the test if you adopt an attitude of perseverance and confidence.When you start to feel winded, tell yourself that you can survive the test.I won't quit.
Step 2: The test is not a competition.
If you beat the timer and arrive on the opposite side before the test starts again, you'll be good to go.If the other test participants are getting to the opposite side faster than you, don't try to get there first.You'll push yourself too hard in the beginning if you think of the test as a race.You might be too tired to finish.The name implies that you have to pace yourself.
Step 3: Slow down at each stage.
If you want to avoid getting tired quickly, run instead of sprinting.After you have practiced the test a few times, you will know how long it takes between the beeps at each level.You have to get to the line before the beep.
Step 4: You can breathe through your nose and mouth while you run.
You should be breathing from your belly and not through your chest.As you breathe in and out, count to 2 and 2 as you exhale.Try to breathe like this before you run.Do it while standingIf you get the hang on it, try doing it while walking, jogging, and running.
Step 5: Don't sit between beeps.
An extra expense of energy is required for standing up.Rest while standing and focus on breathing.When you reach the other side, turn on the ball of your foot so you're ready for the next one.Some people prefer to step on the end-line with a different foot.This can help you focus on the test.
Step 6: The triple and single beep are different.
You should run to the opposite side if you see the single beep.The triple beep doesn't require you to move, but it does indicate that the test is going to get more intense.You need to return to where you started if you haven't arrived at the opposite side.
Step 7: It's important to get enough sleep the night before.
Teens should sleep 8 to 10 hours each night.Adults should get about 7 to 9 hours of sleep each night.You will be prepared to survive the test with adequate rest.If you're having trouble sleeping, try meditating or drinking an herbal tea.It's a good idea to avoid using electronics at night.The bright screen will tell you to wake up, which will prevent you from sleeping.
Step 8: Take a light meal 1 or 2 hours prior to the test.
You need a light meal to survive the test.There are a lot of such meals.You can eat a bowl of beans and rice with a side of kimchi.You could also eat lentil soup and a salad.You should keep your meal under 500 calories.
Step 9: Warm up for a while before the test.
Roll your neck and shoulders forward and backward, twist and turn at the hips, and/or reach down and touch your toes.You might be told to warm up at regular intervals during the test depending on the audio track you are listening to.Warm up by taking advantage of these opportunities.If you are participating in a test that does not encourage you to warm up between runs, do so anyways.
Step 10: Before the test, drink a cup of water.
It's important to stay hydrated while running.You won't be able to grab water in between laps, so before the test, take a drink of water.Enough to keep you hydrated, but not so much where you need to use the bathroom.Immediately after the test, grab a drink of water.
Step 11: There are opportunities to engage in fitness.
You don't need to work out every day like a body builder.Walk instead of driving is one way to add movement to your daily life.This will help you stay in shape.You could ride your bike instead of driving.You can walk to school.Rather than sitting, do something active at lunch.An extracurricular activity could be ping pong, tennis, dancing, or martial arts.
Step 12: A healthy diet is what you should adopt.
The level of physical fitness required to survive the PACER test is dependent on the diet you choose.A diet of whole grains, fruits, vegetables, and some healthy food is recommended.Beans, soy, seitan, and nuts should make up 20% of your calories.Junk food can include fried foods, soda, candy, and juices.Sex, age, weight, and height are some of the factors that affect the number of calories you need.If you want to survive the PACER test, you need to consult your gym coach and/or a trained dietitian.
Step 13: You should develop a training regimen based on your current fitness level.
The amount of training you need depends on your baseline physical fitness level.There is no one-size-fits-all recommendation when it comes to training.A general rule is that you need to do 4 to 6 training sessions per week.Talk to your gym teacher about how you can train to survive the test.
Step 14: Go for long runs of 2 to 6 miles.
Long runs build endurance.Run no more than 4 to 6 times a week.During these runs, focus on endurance.If you're not used to it, build your way up to them slowly.Start out with a 0.80 km run, then move onto a 1 mile run and so on.
Step 15: Repeated sprints should be performed.
Rest for a minute or 2 after sprinting about 200 meters.Run the sprint 9 more times.If you are a weak sprinter, you could start out sprinting 100 yards, then work your way up to longer sprints by slowly adding distance.You will be able to power through the more intense portions of the test if you repeat sprints.