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/

FITNESS TEST

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Most Popular Tests
1. Beep

There are many alternative names now for the shuttle run fitness test, including Beep Test, Bleep Test, YoYo Test and the Pacer test. With this test the participants run back and forth across the gym or training pitch between two lines/markers set twenty meters apart until the players fails to reach the mark at the 'beep' on three consecutive laps or shuttles. The test is usually performed indoor and the speed of the participants is determined by the interval between the audio beeps played on a CD player, cassette or laptop.

Further Reading.

1. Kajian oleh Dr.Julisama Jani (UPSI).

Useful Link

1. http://www.brucebrownlee.com/coaching/fitness/beeptest.htm .

2. www.Fieldhockeytraining.com

3. http://www.drmirkin.com/indek.html 

2. Sit and Reach

3. Skinfolds

Skinfold calipers are used to measure the thickness of subcutaneous fat at various locations on the body.The medical and fitness industries have developed specific formulas to predict body fat based on your gender, age, weight, height and skinfold measurements. These formulas have been correlated for accuracy against more invasive body fat monitoring such as underwater (hydrostatic) weighing. Skinfold testing is an easy, portable and convenient procedure that can be performed in the privacy of your home at any time you desire to monitor your body fat levels.

Rujukan: 1. http://www.healthgoods.com

4. Handgrip Strength

Rujukan: 1.http://www.topendsports.com/

5. Vertical Jump

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Increase your vertical jump with our top vertical jump programs. Klik di sini utk video

6. Home Pushup

To start your toes should be on the ground, feet together or shoulder width apart and palms flat. Your back should be straight and you can either look forward or down. Your arms should be in the lock position. To reach the down position, keep your body straight then bend your arms to a 90 degree angle from shoulder to elbow. After this has been achieved, push your body back to the full lock arm position. This is one push-up.You can rest in either the full arm lock position or in the 90 degree position. Image from http://www.defence.gov.au

7. Illinois Agility

8. Home Situp

To start legs are bent at 90 degrees and your feet are either flat or with heels on the ground. Feet can be either held or anchored. Keep you arms straight with the palms of your hands on top of your legs. Your chin should be as close to your chest bone as comfortable. To sit up, keep your hands in contact with your legs until your wrists come to the top of your knee caps. Once this has occurred, lower to the start position. This should take 3 seconds and is counted as one sit-up.

Image from http://www.defence.gov.au

9. Home Step

10. Cooper

Rujukan :

1. http://www.brianmac.co.uk

2. Calculate your cardiovascular fitness... CLICK HERE

3. http://sportsmedicine.about.com

Five Critical Facts You Must Know to Turn

Your Lower Body Into a Firm and Sexy

Work of Art with a Few Simple Exercises… CLICK HERE