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BIOFITNESS CERTIFIED "WORKOUT PLANNING SPECIALIST"
Creating The Aerobic Test / Finding The Client's Capacity

BioFitness Institute Curriculum

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STRENGTH TESTING

Page Two / End of Aerobic Testing

STEPPING TEST

TESTING PRECAUTIONS

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Free Demonstration Of BioFitness Workout Planning - End Of Page!

Test Two: Step Test

The Step Test is a safe indoor aerobic capacity test.
It is simple to do but is less gentle on the body as compared to the Rockport Test.
It requires some low cost equipment (an elevated platform and a metronome or pacer watch.)
It is a correct choice to use with a single person or a large group.
It is able to measure the estimated VO2max of both sedentary and athletic people.

Step One: Calculating the Step Test
According to the American College of Sports Medicine, "the VO2 of bench and stair stepping varies with stepping rate, step height, and whether the person is stepping up or down or both. The oxygen cost of the horizontal component of stepping equals about 0.35 ml/kg min per steps/minute. The oxygen cost of the vertical component of stepping depends upon the stepping rate (steps/min), the stepping height (m/step), and whether the person is stepping up, down, or both. The oxygen cost of stepping down is about 1/3 that of stepping up, so for each complete cycle (up and down) the oxygen cost is 1.33 times the oxygen cost of stepping up alone. Since the oxygen cost of vertical work is 1.8 ml/kg min per m/min, the vertical oxygen cost for up and down stepping is (m/steps) x (steps/min) x 1.33 x (1.8 ml/kg min per m/min). Note that the stepping height must be in meters, not centimeters or inches. The resting component has been included in the horizontal and vertical components."

VO2max = (step/min x 0.35 ml/kg min / step/min) + (m/steps x step/min x 1.33 x (1.8 ml/kg min) / m/min)

Example: A 30 year old female does 96 steps per minute (YMCA Protocol one step = up-up-down-down) at a 12 inch (.3048m) height for three minutes ending at a 145 bpm heart rate.

We first calculate the Submaximal Workload


24 x .35                   ( 8.40)      horizontal component
.3048 x 24 x 1.33 x 1.8   +(17.51)      vertical component
                           -------
                            25.91       submaximal workload

Now we convert the submaximal workload to VO2 and adjust for sex.


maximum heart rate = 220 - 30 = 190

25.91 * (190-72) / (145-72)  72 adjusts the max and heart rate for a female
25.91 *   118    /     73     simplifying the above
25.91 *       1.6164       = 41.8819 VO2max

Using the same example for a Male would be:


25.91 * (190-61) / (145-61)  61 adjusts the max and heart rate for a male
25.91 *   129    /     84     
25.91 *       1.5357       = 38.5464 VO2max

Step Two: Administrating the Step Test
For Reliable Assessment Of The Client's Estimated VO2 maximum You Should:

Carry out the test under the same conditions and at the same time of day every time.
Not eat a heavy meal during the five hours preceeding the test. A light snack consisting of a glass of milk or fruit juice and a sandwich two to three hours before the test is recommended.
Not drink excessive alcohol during the 24 hours before the test.
Get a good nights sleep.
Not smoke, drink coffee, tea, or cola during the hour preceding the test.
Not exercise or carry out any form of heavy physical activity on the day of the test.
Never carry out a test if they have a temperature or feel ill.

IF THE CLIENT IS OVER 40 AND HAS NOT EXERCISED VERY MUCH IN RECENT YEARS, OR SHOULD YOU HAVE ANY DOUBTS ABOUT THEIR HEALTH, OR IF THEY ARE UNDERGOING ANY FORM OF MEDICAL TREATMENT, IT IS ADVISABLE FOR THEM TO CONSULT A PHYSICIAN BEFORE TESTING!

Y.M.C.A. STEP TEST PROCEDURE

Take a metronome or a pacer style watch and set it for the beats per minute.
Use a 12.0 in. or 30 cm. bench or aerobic stepping platform(s).
Face the bench and in time with the beat step one foot up on the bench (1st beat), step up with the second foot (2nd beat), step down with one foot (3rd beat), and step down with the other foot (4th beat.)
One full step equals up, up, down, down. 96 beats per minute equals 24 steps.
Step in beat for 3 minutes.
At the end of the third minute have them sit down quickly and record their heart rate.
Use the Step Test formula to calculate their extimated VO2max.

To see this application in action go to Step Test Data Entry and follow the directions.

Workout Planning Specialist/Client Precautions!

Get the physician's written approval for exercise if the client is under medical care.
Always have the client read and sign the Advise and Consent Form before the 1st Aerobic Test.
Always recommend a physician's examination when a beginner has a tested VO2max less the chart below!


Men        20's  30's  40's  50's  60's 

VO2max       26    22    18    14    10         

Women      20's  30's  40's  50's  60's

VO2max       22    18    14    10     6

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