Harvard Step Test

ByОлена Коновалова
Harvard Step Test (Step Test =
= test for cardiovascular and respiratory endurance)

   The test was developed at Harvard University in the USA in 1942. The Harvard Step Test quantitatively assesses recovery processes after controlled muscular work.
In the Harvard Step Test, the physical load is given in the form of ascents onto a step.

   Task.
   For 3 minutes, ascend and descend the steps, so that in 1 minute you perform 24 ascents.

Cardiovascular and respiratory endurance

Age Level of cardiovascular and respiratory endurance
(number of heartbeats per minute)
very high high average low very low

Women

10–19 Less than 82 82–90 92–96 98–102 More than 102
20–29 Less than 82 82–86 88–92 94–98 More than 98
30–39 Less than 82 82–88 90–94 96–98 More than 98
40–49 Less than 82 82–86 88–96 98–102 More than 102
Over 50 Less than 86 86–92 94–98 100–104 More than 104

Men

10–19 Less than 72 72–76 78–82 84–88 More than 88
20–29 Less than 72 72–78 80–84 86–92 More than 92
30–39 Less than 76 76–80 82–86 88–92 More than 92
40–49 Less than 78 78–82 84–88 90–94 More than 94
Over 50 Less than 80 80–84 86–90 92–96 More than 96

 

    Methodology.

    1. Step onto a step or bench 20 cm high and then step back down to the floor (you can start the exercise with either foot). Step up onto the step and down to the floor for 3 minutes continuously, performing 24 ascents in 1 minute, which means “overcoming” approximately “2 steps” in 5 seconds. (This rhythm will help you keep pace with a metronome.)
    Each ascent and descent consists of 4 movement components: 1 – lifting one leg onto the step, 2 – the subject stands on the step with both feet, assuming a vertical position, 3 – lowering the leg with which the ascent began back to the floor, and 4 – lowering the other leg to the floor.
    2. Exactly 3 minutes later, stop and immediately sit down on a chair.
  3. Exactly 1 minute after completing the test, count your pulse for 30 seconds and multiply the result by 2 to determine the heart rate (per minute).
   4. Using the “Cardiovascular and Respiratory Endurance” table, evaluate the obtained result. If you are unable to step onto the step for 3 minutes, consider your cardiovascular-respiratory endurance to be at a very low level.
  
   Results: the numbers in the table correspond to the number of heartbeats per minute (the pulse should be measured 1 minute after completing the test).

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