YMCA 3-minute Step Test

Image:www.topendsports.com

This page describes the procedure for conducting the YMCA version of a step test.

purpose: a step test provides a measure of cardio-respiratory or endurance fitness (see also other step tests) .

equipment required: 12 inch (30 cm) step, stopwatch, metronome or cadence tape, stethoscope.

description: Begin by demonstrating the alternating stepping cadence to the subject. In time with the beat step one foot up on the bench (1st beat), step up with the second foot (2nd beat), step down with one foot (3rd beat), and step down with the other foot (4th beat.) Allow the subject to practice the stepping to the metronome cadence, which is set at 96 beats per minute (4 clicks = one step cycle) for a stepping rate of 24 steps per minute. The athlete steps up and down on the platform at the given rate for a total of 3 minutes. The athlete immediately stops on completion of the test and sits down and remains still. Starting within 5 seconds, the tester is to count the subject's heart rate (ideally with a stethoscope) for one complete minute.

scoring: The total one-minute post-exercise heart rate is the subject's score for the test.

advantages: all step tests require minimal equipment and costs, and if required the test can be self-administered.

disadvantages: As the step is the same size for all people (men and women), biomechanical characteristics such as height and lower limb length may give an advantage

NORM

Ratings for Men, Based on Age(http://www.sparkpeople.com)

	18-25	26-35	36-45	46-55	56-65	65+
Excellent	50-76	51-76	49-76	56-82	60-77	59-81
Good	79-84	79-85	80-88	87-93	86-94	87-92
Above Average	88-93	88-94	92-88	95-101	97-100	94-102
Average	95-100	96-102	100-105	103-111	103-109	104-110
Below Average	102-107	104-110	108-113	113-119	111-117	114-118
Poor	111-119	114-121	116-124	121-126	119-128	121-126
Very Poor	124-157	126-161	130-163	131-159	131-154	130-151

Ratings for Women, Based on Age(http://www.sparkpeople.com)

	18-25	26-35	36-45	46-55	56-65	65+
Excellent	52-81	58-80	51-84	63-91	60-92	70-92
Good	85-93	85-92	89-96	95-101	97-103	96-101
Above Average	96-102	95-101	100-104	104-110	106-111	104-111
Average	104-110	104-110	107-112	113-118	113-118	116-121
Below Average	113-120	113-119	115-120	120-124	119-127	123-126
Poor	122-131	122-129	124-132	126-132	129-135	128-133
Very Poor	135-169	134-171	137-169	137-171	141-174	135-155

REF:

http://www.topendsports.com/

http://www.exrx.net/

http://www.sparkpeople.com/

http://www.gmvymca.org/

Brazil wins Confederation Cup

Holders Brazil fought back from 2-0 down with three second-half goals to beat the United States 3-2 and win the Confederations Cup for the third time in an entertaining final this morning (AEST).Goals from Clint Dempsey and Landon Donovan gave the U.S. a 2-0 lead over Brazil at halftime in soccer’s Confederation Cup final.

Dempsey touched in the opener after nine minutes in the U.S.’s first attack of the game at Johannesburg’s Ellis Park stadium today. Donovan finished off a counter in the 27th minute for the second score.

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