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step test results

Certificate IV in Fitness

3 Minute step test

Testing method

The 3 minutes step test indicates a person’s cardiovascular fitness. The cardiovascular fitness level is indicated by the heart rate measured for one minute after the completion of the three minutes of stepping.

The step test is performed using a 30 cm high bench. The person steps on and off the bench for three minutes.

At the end of 3 minutes the person remains standing while the heart rate is checked by taking the pulse for one minute.

Equipment required

A 30 cm step box is the only equipment required for this test.

Assessing the results of the test

The charts below indicate the person’s cardiovascular fitness level.

Certificate IV in Fitness 3 Minute step test Testing method The 3 minutes step test indicates a person’s cardiovascular fitness. The cardiovascular fitness level is indicated by the heart

VO2Max: 3-Minute Step Test

Quickly measure and calculate your VO2Max and cardiovascular capacity

VO2Max is a measurement of your body’s ability to process a volume of oxygen and is indexed to your body mass. Achieving and maintaining a healthy cardiovascular system is one of the most important aspects of fitness. Because it measures your body’s capacity to process oxygen, it serves as a good indicator of how much you can safely exert yourself during exercise.

3-Minute Step Test Protocol

Purpose

Estimate the body’s ability to deliver oxygen to determine cardiovascular fitness level.

Equipment

Risers with a platform set up at 16 inches high, metronome, and stopwatch.

Procedure

The participant will step up and down (right foot up, left foot up, right foot down, left foot down) metronome set at 22 steps/minute for women and 24 steps/minute for men at a duration of 3 minutes. The wizard is used if the practitioner does not have a heart rate monitor. If using a heart rate monitor input final heart rate in beats/minute at the end of 3 minutes.

Measure your VO2Max with this simple calculator. The 3 Minutes Step (Forestry) assessment can be used to help determine if your cardiovascular endurance.