Wellness Program Fitness Assessments

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The Health Risk Assessment

Three Minute Step Test Protocol

As a part of your Health Risk Assessment, you will be participating in a 3 minute step test. The step test is used as a level II screening device. The purpose of the step test is to measure the heart rate in the recovery period following three minutes of stepping. The step test is used only as a screening device and not as a measure of cardiovascular fitness.

If you cannot finish the test because of symptoms such as chest pain, dizziness, etc., then you will be required to obtain medical clearance either from a County Physician, or your own Personal Healthcare Provider before further testing.

If you finish the test because of fatigue, or score at the very poor level according to the Cooper Institute Standards, then you will be required to obtain medical clearance either from a County Physician, or your own Personal Healthcare Provider before further testing.

Equipment Used

  • 12" Bench for stepping
  • Clock with sweep second hand or stopwatch for timing test and counting heart rate.
  • Metronome to help you maintain cadence in proper stepping rate

Procedure

  • The step test will be administered as a Level II Screening before sit-ups, push-ups, and the 1.5 mile run (See program packet).
  • Step up and down at 24 cycles (up-up-down-down) a minute (metronome setting of 96) for 3 minutes.
  • Immediately after 3 minutes of stepping, you will be asked to sit down.
  • A 60 second heart rate will be taken starting at 5 seconds after the completion of stepping.
  • If you do not complete the test, you will be given the option to obtain clearance from a County Physician or from your own Primary Healthcare Provider.
  • Your score will be the 60 second pulse rate following three minutes of stepping.

3 Minute Step Test Category - Males

  • Excellent <71
  • Good 71-102
  • Fair 103-117
  • Poor 118-147
  • Very Poor 148+

3 Minute Step Test Category - Females

  • Excellent <97
  • Good 97-127
  • Fair 128-142
  • Poor 143-171
  • Very Poor 172+