Step Up Fitness Test

Procedures

Aim: step tests have been developed to measure aerobic fitness using a simple test requiring minimal equipment and space.

Equipment required: the equipment required will vary on the test being conducted. The step or platform needs to be of solid construction, and will vary in height between 15-50 cm or 6-20 inches. You will also probably need a stopwatch, and you may need a metronome or pre-recorded cadence tape depending on which procedure you are using.

Procedure: The athlete steps up and down on the platform at a given rate for a certain time or until exhaustion. Heart rate may be recorded during the test and/or for some period afterwards. See a video of Step tests being performed.

Scoring: the results are based on the stepping time and/or heart rate after exercise. A score can be calculated, which is then compared to normative values to determine a fitness rating.

Advantages:

1. low cost for equipment
2. ease of portability
3. permanent calibration
4. the fact that stepping is a natural activity.
5. Some tests can be also be self-administered.

Disadvantages:

1. As biomechanical characteristics vary between individuals, a high step height may disadvantage shorter people, underestimating their aerobic fitness.
2. Body weight has also been shown to be a factor.
3. Testing large groups with this test will be time consuming.
4. It is sometimes difficult for the subject to maintain an exact pace set by a metronome or other device
5. There is a danger of the subject tripping
6. It is difficult to take some physiological measurements if they are required (e.g., heart rate, blood pressure).