Three Minute Step Test. This article, will explain about complete procedures for conducting three minute step test to measure our endurance fitness level. The objective of this test is to monitor the development of the athlete's aerobic fitness.
To undertake this test you will require:
- 12 inch step
- Stop watch (or watch displaying seconds) for timing test and counting recovery heart rate
- Metronome to set cadence.
How to conduct The Three Minute Step Test?
- The athlete conducts a warm-up
- Athlete steps up and down at a rate of 24 steps per minute (metronome setting of 96) for 3 minutes
- Immediately after the 3 minutes of stepping, the subject sits down on the bench and finds pulse (at neck)
- A 60 second heart rate is taken 5 seconds after completion of stepping
- This recovery heart rate is the athlete's score.
Analysis of the result is by comparing it with the results of previous tests. It is expected that, with raining between each test, the analysis would indicate an improvement.
This test is suitable for active athletes but not for individuals where the test would be contraindicated.
Reliability would depend upon how strict the test is conducted and the individual's level of motivation to perform the test.
There are no tables published to relate results to potential performance in competition.
Mackenzie, Brian. 2005. 101 Perforamnce Evalution Test. Electric World Plc. London.