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General guidelines for selecting the step height:

12” (30cm) Step – is generally suitable for those under 40 years of age who regularly take physical exercise and are used to moderately vigorous exertion.

10 (25cm) Step – is generally suitable for those over 40 years of age who regularly take physical exercise and are used to moderately vigorous exertion.

8” (20cm) Step – is generally suitable for those under 40 years of age who take little or no regular physical exercise and for those under-40’s who are moderately overweight.

6” (15cm) Step – is generally suitable for those over 40 years of age who take little or no regular physical exercise and for those under-40’s who are moderately overweight.

NB. For testing the over-60’s, the lower step heights of 6” or 8” are generally best suited.

CHESTER STEP TEST

Ensure that:

There are no medical contraindications to performing the Test.

The test environment is suitable.

You have selected the appropriate step height.

The “Rating of Perceived Exertion” chart is clearly visible for the subject.

The subject ‘warms up’ with some gentle limbering and stretching movements.

Enter the subject’s name and age on the appropriate CST Graphical Data sheet then calculate their Max. Heart Rate (220-Age) and 80% MHR. Enter these values at the top of the Data sheet and draw 2 horizontal lines on the graph to illustrate these values.

Fit the Heart rate monitor on the Subject.

Inform the subject briefly what they will be required to do – demonstrating the stepping technique (initially a rate of 15 steps/min). Empathise that the whole foot should be firmly placed on the step and the leg should be fully straightened when stepping up. Inform the subject that they may change the lead leg, if they so wish at the start of a new stepping rate. Explain that it begins very slowly and they should attempt to keep to the correct rhythm throughout the test as the tempo increases.

Turn on the tape/CD and ask the subject to listen to the instructions and then to commence stepping at the appropriate time and step rate. Give further encouragement to keep in time with the stepping rhythm.

After the first 2 minutes of stepping at Level 1, you will be asked to check heart rate and perceived exertion. Please ensure that you keep a regular check on heart rate  throughout the test and that you record a mean stable value over the the last few seconds of each Level. This will help eliminate any erroneous fluctuations that might occasionally and unexpectedly occur. The subject should then indicate their Exertion Level – as a number from the RPE chart. Record both HR and RPE on the CST data sheet.

Providing the HR is below 80% Max. HR and the RPE is below 14, the subject should continue stepping into Level II, a slightly faster rate.

Record the HR and RPE again at the end of Level II.

Providing the HR is below 80% Max. HR and the RPE is below 14, the subject should continue stepping into Level III, a slightly faster rate.

Continue the test in this manner until either the target heart rate of 80% max. HR is reached or the subject reports an RPE of 14.

Note: If 80% max. HR is reached whilst stepping in mid-level, then provided a RPE scale of less than 14 is reported and the subject appears to be handling the stepping without discomfort, then the test would normally continue to the end of that Level and then terminated, when final HR and RPE are recorded.

Predicting Aerobic capacity using graphical data sheet:

Plot the heart rates on the graph.

Use a ruler to draw the best visual straight line through the the HR points and extend it up to the max. horizontal HR line.

Drop a perpendicular down from where the HR line crosses the MaxHR line and read off the aerobic capacity score in mlsO2/kg/min and enter the score in the appropriate box.

Use the norm tables to determine the fitness rating.

Aerobic Capacity: Interpretation of Results

In order to measure a person’s stamina, it is not easy to exert them to exhaustion - as many lay people would think. A well conducted, submaximal test such as this will give a fairly accurate prediction of aerobic capacity and fitness rating. This is related to their age and sex and from this value a personalised graded programme of aerobic exercise can be produced. With regular measurement of aerobic capacity, improvements can be closely monitored and the exercise programmes upgraded and fine tuned.

The human body is built for action not for rest. This was a historic necessity as the struggle for survival demanded good physical condition. This can only be achieved by exposing the heart, lungs, muscles, blood vessels, skeleton and nervous system to physical exertion. Years ago this was achieved both at work and at leisure, however, in modern society machines have taken over an increasing share of the work element formerly done with human muscle power.

Of all the components of health - related fitness, aerobic capacity, or cardiorespiratory fitness is PROBABLY THE SINGLELY MOST IMPORTANT. Efficient heart - lung function is vital to general health and well being. As we get fitter, so the body is capable of generating more ENERGY and using it more EFFECTIVELY. The heart, lungs, blood vessels and muscles all become more efficient. The brain becomes more alert. The blood shows a healthier profile with more red blood cells and a reduced tendency to form clots in the arteries and veins. More white blood cells help to keep viruses and illnesses at bay. The heart and lungs get bigger and stronger. Joints become more mobile and less stiff. Bones become sturdy and strong and less susceptible to disease such as osteoporosis.

In short, we FEEL FITTER AND HEALTHIER WITH REGULAR PHYSICAL ACTIVITY.