Home step test. The objective of this test is to monitor the development of the athlete's cardiovascular system.
To undertake this test you will require:
- 12 inch high bench or step
- Stop watch
- Metronome or cadence tape
- Heart rate monitor (optional)
How to conduct The Home Step 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 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
This test is suitable for active and sedentary 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 published tables to relate results to a potential level of fitness and the correlation is high.
Mackenzie, Brian. 2005. 101 Perforamnce Evalution Test. Electric World Plc. London.