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Home Step Test
Testing and measurement are the means of collecting information
upon which subsequent performance evaluations and
decisions are made but in the analysis we need to bear in mind the factors that may influence the results.
Objective
The objective of this test is to monitor the development of the
athlete's cardiovascular system.
Required Resources
To undertake this test you will require:
- A 12 inch high bench or step
- A stop watch
- Metronome or cadence tape
- Heart rate monitor (optional)
- An assistant
How to conduct the test
The Home Step Test is conducted as follows:
- Step up and down, one foot at a time, onto the step or bench
for 3 minutes
- Try to maintain a steady four beat cycle (approx. 22 to 24
steps/minute)
- Use a metronome or have someone to help you keep to the
required pace
- On finishing the test count the number of heart beats for 15
seconds
- Multiply the number of beats in 15 seconds by 4
- Use this final value to assess your performance using the
appropriate table below
Analysis
Analysis of the result is by comparing it with the results of
previous tests. It is expected that, with appropriate training between each
test, the analysis would indicate an improvement.
Normative data for the Home Step Test
Male athletes
| Age |
18-25 |
26-35 |
36-45 |
46-55 |
56-65 |
65+ |
| Excellent |
<79 |
<81 |
<83 |
<87 |
<86 |
<88 |
| Good |
79-89 |
81-89 |
83-96 |
87-97 |
86-97 |
88-96 |
| Above Average |
90-99 |
90-99 |
97-103 |
98-105 |
98-103 |
97-103 |
| Average |
100-105 |
100-107 |
104-112 |
106-116 |
104-112 |
104-113 |
| Below Average |
106-116 |
108-117 |
113-119 |
117-122 |
113-120 |
114-120 |
| Poor |
117-128 |
118-128 |
120-130 |
123-132 |
121-129 |
121-130 |
| Very Poor |
>128 |
>128 |
>130 |
>132 |
>129 |
>130 |
Table Reference: Canadian Public
Health Association
Female athletes
| Age |
18-25 |
26-35 |
36-45 |
46-55 |
56-65 |
65+ |
| Excellent |
<85 |
<88 |
<90 |
<94 |
<95 |
<90 |
| Good |
85-98 |
88-99 |
90-102 |
94-104 |
95-104 |
90-102 |
| Above Average |
99-108 |
100-111 |
103-110 |
105-115 |
105-112 |
103-115 |
| Average |
109-117 |
112-119 |
111-118 |
116-120 |
113-118 |
116-122 |
| Below Average |
118-126 |
120-126 |
119-128 |
121-129 |
119-128 |
123-128 |
| Poor |
127-140 |
127-138 |
129-140 |
130-135 |
129-139 |
129-134 |
| Very Poor |
>140 |
>138 |
>140 |
>135 |
>139 |
>134 |
Table Reference: Canadian Public
Health Association
Target Group
This test is suitable for active and sedentary athletes but not
for individuals where the test would be contraindicated.
Reliability
Reliability would depend upon how strict the test is conducted and
the individual's level of motivation to perform the test.
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101 Performance Evaluation Tests
Periodic testing and measuring is the only way to get the up-to-date, accurate and objective information you need to assess current performance, then make informed decisions about future training and competition goals.
This brand new workbook, 101 Performance Evaluation Tests, is the largest, most complete and authoritative collection of sports performance evaluation tests there is. And it is an essential tool for anyone wanting to predict athletic performance or evaluate an athlete`s current level of fitness.
Select this link to order your copy of 101 Performance Evaluation Tests. |
Associated Pages
The following Sports Coach pages should be read in conjunction with this page:
Associated Books
The following books provide more information related to this topic:
- Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
- Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
- Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
- Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
- The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
- Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
- Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
- Sport and PE, K Wesson et al., ISBN 0 340 683821
- PE for you, J. Honeybourne, ISBN 0 7487 3277 2
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