This simple test is designed to measure your cardiovascular endurance.

Equipment

• a 12 inch high bench (or a similar sized stair or sturdy box), stop watch

Procedure

Step on and off the box for three minutes. Step up with one foot and then the other. Step down with one foot followed by the other foot. Try to maintain a steady four beat cycle. It's easy to maintain if you say "up, up, down, down". Go at a steady and consistent pace. This is a basic step test procedure - see also other step tests.

Measurement

At the end of 3 minutes, remain standing while you immediately check your heart rate. Take your pulse for one minute (e.g. count the total beats from 3 to 4 minutes after starting the test).  For more information about measuring your heart rate see the last pages of this packet.

How did you do?

Compare your results to the table below. Remember, these scores are based on doing the tests as described, and may not be accurate if the test is modified at all. This home step test is based loosely on the Canadian Home Fitness Test and the results below are also based from data collected from performing this test. Don't worry too much about how you rate - just try and improve your own score.

3 Minute Step Test (Men) Heart rate

3 Minute Step Test (Women) Heart Rate

Source: Canadian Public Health Association Project (see Canadian Home Fitness Test)

-          purpose: To assess the ability to balance on the ball of the foot.

-          equipment required: flat, non-slip surface, stopwatch, paper and pencil.

-          description / procedure: Remove the shoes and place the hands on the hips, then position the non-supporting foot against the inside knee of the supporting leg. The subject is given one minute to practice the balance. The subject raises the heel to balance on the ball of the foot. The stopwatch is started as the heel is raised from the floor. The stopwatch is stopped if any of the follow occur:

• the hand(s) come off the hips
• the supporting foot swivels or moves (hops) in any direction
• the non-supporting foot loses contact with the knee.
• the heel of the supporting foot touches the floor.

-          Scoring: The total time in seconds is recorded. The score is the best of three attempts. The table below lists general ratings for this test.

• Reference: Johnson BL, Nelson JK. Practical measurements for evaluation in physical education. 4th Edit. Minneapolis: Burgess, 1979.

This is a simple balance test that can be modified to suit your situation.

-          equipment required: flat, non-slip surface, stopwatch

• description / procedure: the person stands on one leg for as long as possible. Give the subject a minute to practice their balancing before starting the test. The timing stops when the elevated foot touches the ground or the person hops or otherwise loses their balance position. The best of three attempts is recorded. Repeat the test on the other leg.

-          scoring: time the total length of time person can stay in the balance position.

-          variations / modifications: to increase the degree of difficulty, the test can be conducted with the person having their arms either by their sides, held out horizontally, or on their head. You could also conduct the test with their eyes closed for each of these variations too.