STEP TEST PROCEDURES
Supplies
• Metronome
• 12-inch-high Aerobics-type Step with Risers
• Watch or Clock that counts seconds
Definition
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.
Purpose
Inactivity is one of the major risk factors for Coronary Artery Disease (CAD). In fact, numerous studies have shown that it
may be the most important factor responsible for CAD. Consequently, exercise reduces the risk of dying from a heart
attack. Other benefits of exercise include improving circulation, lowering high blood pressure and triglycerides,
increasing good cholesterol, and helping control weight.
Measurement
CONTRAINDICATIONS FOR TESTING AND GUIDELINES FOR STOPPING THE STEP TEST
• High blood pressure: systolic pressure > 160 mm Hg OR diastolic pressure > 100 mm Hg
• Onset of angina or angina-like symptoms
• Signs of poor perfusion: lightheadedness, confusion, ataxia, pallor, cyanosis, nausea, cold clammy skin
• Participant requests to stop
• Physical or verbal manifestations of severe fatigue
1. Make sure the participant has signed the Fitness Testing Consent and Release.
2. Follow the “Contraindications for Testing and Guidelines for Stopping the Step Test” listed above.
3. Explain to the participant the importance of sitting down quickly at the end of the test and remaining still and
quiet for one minute so an accurate heart rate can be measured from her wrist.
4. Instruct the participant on stepping to the beat of the metronome using the same lead leg in an UP, UP, DOWN,
DOWN rhythm during each 4-step cycle.
5. Set the metronome for 24 beats (96 steps) per minute.
6. Position the participant facing the step and allow her to pick up the beat of the metronome by marching in
place. Start the timer when she begins stepping UP, UP, DOWN, DOWN. Check to make sure she is accurately
maintaining the rhythm of the metronome and correct if necessary (i.e., “speed up,” “slow down,” “listen to the
beat,” etc.).
7. Inform the participant of the time as it passes (i.e., “two minutes,” “one minute,” “30 seconds left,” etc.). With 30
seconds remaining, remind her to sit down quickly at the end of the test and wait for you to take her heart rate.
8. When the participant sits down, immediately place your fingers (not the thumb) firmly on the radial artery, get
the rhythm and start counting 5 seconds after the test was completed. Measure the number of beats for one full
minute. The one-minute count reflects the heart’s recovery rate.
Interpreting Results
Fit Score Age 18-25 Age 26-35 Age 36-45
Men Women Men Women Men Women
Excellent < 82 < 88 < 83 < 91 < 86 < 93
Above Average 83-94 89-103 84-94 92-106 87-100 94-106
Average 95-104 104-116 95-106 107-118 101-111 107-117
Below Average 105-118 117-128 107-119 119-129 112-120 118-130
Poor > 119 > 129 > 120 > 130 > 121 > 131
Fit Score Age 46-55 Age 56-65 Age 65
Men Women Men Women Men Women
Excellent < 89 < 96 < 89 < 97 < 89 < 93
Above Average 90-101 97-111 90-100 98-109 90-100 94-108
Average 102-115 112-120 101-111 110-117 101-113 109-121
Below Average 116-124 121-127 112-122 118-129 114-122 122-129
Poor > 125 > 128 > 123 > 130 > 123 > 130
