Three – Minute Step Test

            This is a test to measure one’s cardio-respiratory endurance.  Start the test by taking your pulse rate.  The pulse rate is counted for exactly 15 seconds.  Then it is multiplied by four to know the pulse rate per minute.

            To get the resting heart rate, make sure that you are rested ten minutes before taking your pulse rate.  To know one’s testing heart rate, pause for five seconds after doing the three-minute step test and count the pulse again for 15 seconds.  Rest again for one minute to know your recovery heart rate.

            Get a bench about 35-40 centimeters high and get ready to step up and down the bench at the rate of 96 steps per minute for the boys and 88 steps per minute for the girls for a duration of three minutes.

Procedure:

1. Step R foot up on a bench followed by the L foot.
2. Step down with the R foot followed by the L foot.  The weight should be transferred from one foot to the other.  This is one count.
3. Repeat 1 and 2 for a duration of three minutes.
4. Pause for five seconds and get your testing heart rate while standing up.
5. Pause for one minute and get your recovery rate.
6. Record the number of times you were able to step up and down the bench.  Your buddy can count for you.
7. Exchange roles with your buddy and repeat the test.
8. If the performer cannot finish the test, the duration of his actual exercise should be noted.  This can be done by asking the timer to shout out the time that has elapsed.

Note:

• The performer have both knees fully extended when they are on top of the bench.
• The prescribed cadence of stepping up and down is maintained throughout the test

Tags: P.E., Physical Education, physical fitness, Physical Fitness Test, three minute step test

Category: Physical Fitness Test