Image:www.topendsports.comThis 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
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