What kind of test is the YMCA 3 minute step test?
About: This test measures your cardiovascular fitness level by testing your heart rate recovery after a short submaximal bout of cardio exercise. Generally speaking, the lower your heart rate, the better your level of cardio fitness.
How is the 3 minute step test calculated?
When the timer clocks 3 minutes, stop the routine and sit while maintaining an upright posture. Record your heart rate for 60 seconds counting each beat. For more accuracy begin recording as soon as you can after stopping the exercise.
What is the step height for the YMCA step test?
It’s really pretty simple. You need a sturdy box 12 inches high on which you can step up on down at a rate of 96 beats per minute (which is 24 complete steps up and down). offers the necessary pacing – 96 beats per minute.
How do you conduct a step test?
The Step Test is designed to measure a person’s aerobic fitness. Participants step up and down, on and off an aerobics- type step for THREE minutes to increase heart rate and to evaluate the heart’s recovery rate during the minute immediately following the step test exercise.
How do you complete the step test?
At the signal to begin, step up with your right foot, then bring your left foot up beside it. Follow the “up, up” with “down, down” to complete one step. Repeat at a rate of 24 steps per minute for three consecutive minutes. Then rest in a chair for exactly one minute before taking your pulse.
What step cadence is used during the YMCA 3 minute step test?
In accordance with the YMCA TMST protocol (9) the participants stepped on and off a 30.5 cm (12 inch) step 24 times per minute for 3 minutes. They were aided in this endeavor by an electronic metronome set at 96 beats per minute which they were to match with 96 steps (24 ascent-descent cycles) per minute.
Why is 3 minute step important?
How long is the step test?
What is the YMCA 3 minute step test?
YMCA 3-minute step test normative data. This is a 3-minute step test as the name suggests. The test requires stepping on and off a fixed step at a set speed and can be used as a method of aerobic fitness testing. Because this is a submaximal test, it requires a low level of supervision to perform the test safely.
How to administer a YMCA 3 minute step test?
– About the YMCA Fitness Test – General Step Test procedure, and other step tests. – About a Step Test iphone app – Video of Step tests being performed. – Step up exercises at the beach or during pregnancy – More information on measuring heart rate
What is the YMCA half sit up test?
We are going to use an abdominal muscular strength and endurance test called the “YMCA Half Sit-Up” test, which is a curl-up test since you lift your trunk only partially off the floor. Four strips of tape to place 3.5 inches apart on mat or rug to provide start and end position for the curl-up.
How to pass the YMCA swim test?
– How to tread and float in the water – Proper breathing techniques – Key swimming strokes (such as the front crawl and backstroke) needed to pass the YMCA swim test – Safety and rescue skills – Proper conditioning and personal fitness habits