3-minute step test for physical education

3-minute step test for physical education

1. 3-minute step test How to evaluate

2. Perform the test The participant will count his/her heart rate while resting. The participant steps up and down on the platform for 3 minutes at a rate of 24 steps per minute. Immediately after the 3 minutes, measure the participant's heart rate (HR1). After the participant rests for 1 minute, measure their heart rate again (HR2).

3. Calculate the fitness index (fi): Use the following formula to calculate the Fitness Index: Since the duration of the exercise is always 180 seconds (3 minutes), the formula simplifies to:

4. Interpret the results Compare the calculated Fitness Index with normative data or fitness level categories to interpret the participant's cardiovascular fitness. Here is a common scale for adults:

5. example Suppose a participant's HR1 is 100 bpm, and HR2 is 80 bpm. Calculate the FI: According to the scale, a Fitness Index of 50 indicates a "Below Average" cardiovascular fitness level.

6. Exercises for today Sit-ups (Sets: 3 Repetitions: 15-20) Push-ups (Sets: 3 Repetitions: 10-15) Sit and reach (Sets: 3 Duration: Hold for 20-30 seconds each stretch) Russian Twists ( Sets: 3 Repetitions: 20 (10 per side)) Jumping Jacks (Sets: 3 Repetitions: 30) Mountain Climbers [ Sets: 3 Repetitions: 20 (10 per side)] Burpees (Sets: 3 Repetitions: 10)