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Cardio-Vascular Endurance: Test: 3 Minute Step Test

The 3 minute step test measures cardio-vascular endurance by having a person step up and down on a bench for 3 minutes to elevate their heart rate. Their heart rate is measured immediately after and 1 minute following the test. The modified sit-and-reach test measures flexibility by having a person reach forward while seated to gauge the range of motion of their hamstrings and lower back. Body mass index (BMI) is calculated using a person's weight in kilograms divided by the square of their height in meters to provide an indicator of healthy body composition and weight proportion relative to height.

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Ranita Castro
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133 views3 pages

Cardio-Vascular Endurance: Test: 3 Minute Step Test

The 3 minute step test measures cardio-vascular endurance by having a person step up and down on a bench for 3 minutes to elevate their heart rate. Their heart rate is measured immediately after and 1 minute following the test. The modified sit-and-reach test measures flexibility by having a person reach forward while seated to gauge the range of motion of their hamstrings and lower back. Body mass index (BMI) is calculated using a person's weight in kilograms divided by the square of their height in meters to provide an indicator of healthy body composition and weight proportion relative to height.

Uploaded by

Ranita Castro
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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CARDIO-VASCULAR ENDURANCE

·         It is the ability of the heart, blood vessels, blood and respiratory system to
supply oxygen and fuel to the muscles at a steady rate for a considerable length of
time.

·         Test: 3 Minute Step Test

·         Objective: It 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.

Mechanics:

Before performing the test, get first your resting heart rate. To get your resting heart
rate, place your index and middle finger on your wrist just below the thumb, or along
either side of your neck, so you can feel your pulse. You can do this while sitting or
lying, make sure you are relaxed. It is best to get your resting heart rate after
waking up. Use a watch to count the number of beats for one (1) minute.

                      1. Position yourself in front of the 12-inch-high bench (or a sturdy box
or similar sized stair).

                      2. Step up one foot and then the other.

                      3. Step down with one foot followed by the other foot.

                      4. Try to maintain a steady four beat cycle. It’s easy to maintain if you
say “up, up, down, down”.

                      5.  Go at a steady and consistent pace for 3 minutes.

Scoring: At the end of three minutes, remain standing while you immediately check
your heart rate. Take your pulse for one minute. Find your pulse in your wrist or
neck, using your index and middle finger.

FLEXIBILITY

·         The ability to move the body joints through the full range of motion (ROM)
without discomfort or pain.
·         Test: Modified Sit-and-Reach

·         Objective: To measure the extensibility of the hamstrings and lower back.

Mechanics:

                      1. After a proper warm-up and stretching, the student is seated on the


ground with the back and buttocks against a flat wall, legs fully extended in front of
them, feet 8 inches apart, toes pointed upward, and soles of the feet flush with the
base of the sit and reach box.

                      2. If the student is unable to fully straighten their legs, an assistant


may help to help press the legs down by applying slight pressure above or below
the knees.

                      3. The student then as the initial touch raises the hands upward
without taking the buttocks and head off from the wall.

                      4. The student, after the initial, reaches forward slowly with the
fingertips of both hands remaining in contact with the slides.

                      5. Once the student has reached their farthest extension point, the
position should be held for a “two count” (One thousand one,….. two)

Scoring: It means the student may have two and the best of these is recorded. The
scores are measured in quarter-inch, rounded to the nearest cm.

BODY COMPOSITION

·         The relative percentage of muscle fat bone and other tissues that comprise
the body.

·         Test: Body Mass Index (BMI)

·         Objective:  To gauge whether your weight is in healthy proportion to your


height.

Mechanics:

                      1. Get your weight, in kilograms, and height, meters.


                      2. Compute your body mass index (BMI) using this formula:

                          

           Refer the result to the WHO BMI Classification

        

 You have to note that the most commonly used measure for overweight and
obesity is the Body Mass Index (BMI) - a simple index to classify overweight
and obesity in adults. It is defined as the weight in kilograms divided by the
square of the height in meters (kg/m2).
 The BMI provides the most useful population-level measure of overweight
and obesity, as it is the same for both sexes and for all ages of adults.
However, it should be considered as a rough guide because it may not
correspond to the same body fat percentage in different individuals.

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