FITNESS TESTS
AEROBIC STEP TEST
Aerobic Step Test
This test is designed to measure your cardiovascular
endurance. Using a 12 inch high bench (or a similar
sized stair in your house), step on and off for 3 minutes.
- Step up with one foot and then the other.
- Step down with one foot followed by the other foot.
- Try to maintain a steady four beat cycle. It's easy
to maintain if you say "up, up, down, down".
Go at a steady and consistent pace.
- At the end of 3 minutes, remain standing, wait 5
seconds, then take your pulse for 15 seconds. Multiply
by 4 to give your heart rate for one minute.
For more information about taking your heart rate.
- Compare your result to the chart below.
3 Minute Step Test (Men)
| Age |
18-25 |
26-35 |
36-45 |
46-55 |
56-65 |
65+ |
| Excellent |
<79 |
<81 |
<83 |
<87 |
<86 |
<88 |
| Good |
79-89 |
81-89 |
83-96 |
87-97 |
86-97 |
88-96 |
| Above Average |
90-99 |
90-99 |
97-103 |
98-105 |
98-103 |
97-103 |
| Average |
100-105 |
100-107 |
104-112 |
106-116 |
104-112 |
104-113 |
| Below Average |
106-116 |
108-117 |
113-119 |
117-122 |
113-120 |
114-120 |
| Poor |
117-128 |
118-128 |
120-130 |
123-132 |
121-129 |
121-130 |
| Very Poor |
>128 |
>128 |
>130 |
>132 |
>129 |
>130 |
3 Minute Step Test (Women)
| Age |
18-25 |
26-35 |
36-45 |
46-55 |
56-65 |
65+ |
| Excellent |
<85 |
<88 |
<90 |
<94 |
<95 |
<90 |
| Good |
85-98 |
88-99 |
90-102 |
95-104 |
86-97 |
90-102 |
| Above Average |
99-108 |
100-111 |
103-110 |
105-115 |
105-112 |
103-115 |
| Average |
109-117 |
112-119 |
111-118 |
116-120 |
113-118 |
116-122 |
| Below Average |
118-126 |
120-126 |
119-128 |
121-129 |
119-128 |
123-128 |
| Poor |
127-140 |
127-138 |
129-140 |
130-135 |
129-139 |
129-134 |
| Very Poor |
>140 |
>138 |
>140 |
>135 |
>139 |
>134 |
Source: Canadian Public Health Association
Project.
Cardiac fitness is only one type of
fitness test. Other tests provide measures as to your
muscular strenght, flexibility, co-ordination etc. See
other fitness tests below to help
build a comprehensive fitness program.
Stress Exercise Test
This test is carriend out by fitness
medical professionals. It uses an exercise machine such
as a treadmill or exercise bike, and an ECG machine
It is a progressive and maximum exercise
test; starting from a walking pace and gradually increasing
pace. Electrical impulses from the heart tissue are
recorded by surface electrodes places on the chest wall.
A stress test can pick up early changes
in the heart function indicating potential heart disease.
The test is also known as a cardiac stress test.
See your doctor is you think you need
a stress test performed.
Measures
Fitness Tests
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