3 - Minute Step Test - Sub Max VO2 Test
Cardiovascular Endurance Assessment
PE 3317
The level of cardiovascular endurance, cardiovascular fitness, or aerobic capacity is determined by the maximal amount of oxygen (Max VO2) that the human body is able to utilize per minute of physical activity. This value can be expressed i liters per minute (L/min) or milliliters per kilogram per minute (ml/kg/min). The latter is most frequently used because it takes into consideration total body mass (weight).
Even though most cardiovascular endurance tests are probably safe to administer to apparently healthy individuals, that is, those with no major coronary risk factors, the American College of Sports Medicine recommends that a physician be present for all maximal exercise tests on individuals over the age of thirty-five (regardless of state of health). This is accomplished through direct gas analysis and is described as any test that requires an all-out effort, to the point of complete fatigue, on the part of the participant.
Several alternate methods of estimating maximal oxygen uptake using limited equipment are submaximal tests. These are frequently used in school settings where measurement of large populations are needed. Two frequently used submaximal tests are the Astrand-Ryhming and the step test.
Each student should attempt to perform the following sub-max evaluation to see where their cardiovascular efficiency level is at.
STEP TEST
This test takes three minutes. A fifteen-second recovery heart rate is taken between five and twenty seconds following the test. The equipment required is a bench or gymnasium bleacher 16 1/4 inches high, a stopwatch, and a metronome. You will need to know how to take your heart rate by counting your pulse. This can be done on the wrist by placing two fingers over the radial artery (inside of the wrist on the side of the thumb) or over the carotid artery in the neck just below the jaw next to the voice box.
Procedures for the Step Test:
1. The test is conducted with a bench or gymnasium bleachers 16 1/4 inches high.
2. The stepping cycle is performed to a four-step cadence (up-up-down-down). Men should perform twenty-four complete step-ups per minute, regulated with a metronome set at 96 beats per minute. Women perform twenty-two step-ups per minute, or 88 beats per minute on the metronome.
3. Allow a brief practice period of five to ten seconds to familiarize yourself with the stepping cadence.
4. Begin the test and perform the step-ups for exactly three minutes.
5. Upon completion of the three minutes, remain standing and take your heart rate for a fifteen second interval from five to twenty seconds into recovery. Convert recovery heart rate to beats per minute (multiply 15-second heart rate by 4).
6. Maximal oxygen uptake in ml/kg/min is estimated according to the following equations:
Men: maximal oxygen uptake =
111.33 - (0.42 * recovery heart rate in bpm)
Women: Maximal oxygen uptake =
65.81 - (0.1847 * recovery heart rate in bpm)
7. Example: The recovery fifteen-second heart rate for a male subject following the three minute step test is found to be 39 beats. Maximal oxygen uptake is estimated as follows:
Fifteen-second heart rate = 39 beats
Minute heart rate = 39 * 4 = 156 bpm
Maximal oxygen uptake =111.33-(0.42*156)=45.81 ml/kg/min.
8. Record your findings below:
Maximal oxygen uptake _____________________ ml/kg/min.
9. Recored your Cardiovascular Fitness Classification from the Norm Table Below:
Classification_____________________________
Sex Age Poor Fair Average Good Excellent <29 <25 25-33 34-42 43-52 53+ 30-39 <23 23-30 31-38 39-48 49+ Men 40-49 <20 20-26 27-35 36-44 45+ 50-59 <18 18-24 25-33 34-42 43+ 60-69 <16 16-22 23-30 31-40 41+ <29 <24 24-30 31-37 38-48 49 30-39 <20 20-27 28-33 34-44 45+ Women 40-49 <17 17-23 24-30 31-41 42+ 50-59 <15 15-20 21-27 28-37 38+ 60-69 <13 13-17 18-23 24-34 35+