The chester step test
A far more reliable way of gauging your
fitness is to measure your heart's ability to recover from exertion. The
step test is a sub maximal test which requires you to step onto, and off 30cm/12" step (a standard gym bench), at a rate set by a metronome disc, sufficient to elicit a
heart rate of around 80% max heart rate at a moderate level of exertion. Exercise heart rates are plotted on a graph and aerobic capacity and fitness rating may be calculated.
Equipment needed:
- 30cm/12" Step.
- Heart Rate Monitor
- Chester Step Test CD (available through the site)
- CD Player.
Procedure for the Test.
If your doing your step test as part of your
medical examination or any other part of your recruitment process for the Fire Service then this will generally be the procedure that you will go through:
- Your maximum heart rate will be calculated (220 - Age) and 80% maximum heart rate. These values will be entered in the appropriate box on the Chester Step Test Record sheet and two horizontal lines will be drawn on the graph to represent these values.
- A heart rate monitor will be attached to you, and you will be told what will be required of you during the test, followed by a brief demonstration of the initial stepping rate (15steps/min)
- When the CD is turned on your will be encouraged to commence stepping read more
