WEBVTT

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The 20 m hammer is used to measure

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cardio respiratory fitness . Prior to

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beginning the 20 m hammer , you may

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complete up to a 3 minute warm-up . You

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will run between two lines 20 m apart

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at progressively faster pace to the

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tempo of recorded beep . You will start

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behind the first line and begin jogging

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to the opposite line when instructed by

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the recording . You will leave the line

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when you hear the beep and should

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arrive at the opposite line just before

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the next beep . You must touch the line

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with 1 ft before the beep sounds . If

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you get to the line early , do not

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begin running back before the beep

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sounds . Failure to reach a line before

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the beep or leaving the line too early

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will result in a warning . 3

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consecutive warnings will result in

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termination of the assessment . If you

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receive a warning but successfully

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reach the line on the next shuttle ,

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the warning count will start back at 0 .

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You must reach the opposite line on

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every shuttle . If the beep sounds

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prior to reaching the line , you must

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complete the shuttle before you can

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turn and attempt the next shuttle .

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Failure to reach the opposite line will

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result in a warning . After each level ,

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the time between beefs will become

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shorter . Your score will be the last

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successful shuttle completed before 3

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consecutive warnings or when you

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voluntarily terminate your assessment .