How can the step test be improved? How to measure the step test

If you are referring to the step test in the body test, then it is mainly to test your heart's ability to recover, so you need to do more exercises to exercise your heart and lungs, such as running. The most effective way to run is to run at variable speed. It can be divided into several sets of exercises, but be careful not to exceed 10 minutes per set.

If you usually jog for an hour, you only need to do it for about 20 minutes. This will not cause damage to your body.

The step test method is as follows:

Test method: 40 cm high steps for boys; Girls use 35 cm high steps to do light preparatory activities before the step on and off the platform, mainly moving the lower limb joints, ** steps (or stools) at a frequency of 30 times, and the rhythm of the metronome is 120 minutes (each up and down is four movements).

Subjects complete the trial in rhythm with beat-accompaniment. The subject begins in a preparatory position, and the subject of the ruined feast has one foot on the stage; Stand on the platform with the legs straightened into the platform; The foot that steps on the platform first goes down to the ground first; Restore to the preparatory position and do it according to the rhythm of the beat accompaniment for 3 minutes, and immediately after doing it, sit quietly in a chair and measure it with an instrument.

The step test is a method to evaluate the level of cardiopulmonary function adaptation, the step test shows that people with strong cardiopulmonary function adaptability are lower than people with weak cardiopulmonary ability to adapt to the three-minute recovery period, although the step test is not the best way to evaluate the cardiopulmonary function adaptation status, but its advantage lies in the fact that it can be carried out indoors and is suitable for people with different physical conditions.

And it does not require expensive facilities and can be completed in a short time, which is its main feature. Regarding the situation after the step test, it should be noted that you should sit down immediately after the step test and measure your movement. 1 minute and 30 seconds per minute, 2 minutes to 2 minutes 30 seconds, and 3 minutes to 3 minutes and 30 seconds.

The pulse rate of these three stages can be used to determine whether the heart function is normal. Therefore, the calculation process after the step movement is also very important, and we must understand how to carry it out, and this process is very important.

The grading criteria for the step test are: male students with 67 or more excellent, 53 65 good, 46 52 pass, and 45 or less are considered to fail; Girls over 60 excellent, 49 59 good, 42 48 pass, 41 below fail.

The step test, which is to alternate between the left and right legs on the steps to test the level of cardiopulmonary fitness, has the advantage that it can be performed indoors, can be suitable for people with different levels of physical condition, does not require expensive facilities, and can be completed in a very short time. The higher the index value, the higher the functional level of the cardiovascular system.

If you pass or fail the test, you should participate in more aerobic and metabolic exercises, which can improve the functional level of the cardiovascular system.

The step test is to go back and forth on an artificial step within a certain period of time, and then measure the pulse rate, which is used to measure the cardiopulmonary function of the individual.

The specific requirements are as follows:

Purpose: To test the student's cardiovascular function.

Site equipment: step tester.

Test method: 1) 40 cm high steps for boys; Girls use 35 cm high steps.

2) Students complete a 3-minute load exercise test according to the rhythm of the metronome.

3) After completing the stress test, swipe the card and clip the pulse meter to the index finger of your right hand.

4) When the test instrument is displayed on the display screen"0000", remove the pulse meter to complete the test.

Assessment index: Rating index (duration of movement up and down the platform (seconds) 100) (2 (sum of 3 pulses)).

Precautions: 1) Heart disease cannot be tested.

3) When going up and down the ** steps, the knees and hips should be straightened.

4) The test subject cannot measure the pulse by himself.

5) If the subject is unable to complete the load exercise in 3 points, it is calculated based on the duration of the actual and ** order, and the calculation formula and method are the same as above.

The height of the male steps is 40cm, and the height of the women's steps is 35cm. The test can be performed in the following steps:

a) Find a partner during the test and he will help you maintain a proper rhythm of pedaling. The rhythm is 30 steps per minute (up and down) for a total of 3 minutes, and you can ask your partner to prompt you with a metronome or sound. Therefore, you need to pedal up and down once in 2 seconds (i.e., set the metronome to 60 beats per minute and step once per ring).

During the test, you should alternate between the left and right legs, and the upper body and legs must be straight after each step of the test, and the knees must not be bent.

2) After the test, you should sit down immediately and measure your heart rate during the 3 recovery periods: 1 minute to 1 minute 30 seconds, 2 minutes to 2 minutes 30 seconds, and 3 minutes to 3 minutes 30 seconds after exercise.

Your companion helps you time and record the number of heartbeats you beat after exercising. The accuracy of the test is that you must step 30 times per minute in order for the heart rate measurement to be valid during the recovery period after exercise. The self-rating scale 2-3 can record the number of heartbeats and cardiopulmonary function adaptation after exercise.

The formula for calculating the rating index is as follows:

Assessment index = duration of staircase exercise(s) 100 (sum of 3 heart rates during 2 recovery periods).

Table 2-2 is the reference standard for the step test in the 18 and 25 years old age group. For example, a man with a second rating is less adaptable to his cardiorespiratory function (i.e., 2 points).

Table 2-2 Reference criteria for evaluating cardiopulmonary function adaptability by step test.

Rating index for the three-minute step test.

Practice Methods and Grade Calculation Methods:

1. Purpose of the test: To test the cardiovascular function of students.

2. Venue equipment: standard steps, stools, metronomes (or tape recorders and tapes), stopwatches, step experiments, etc.

3. Test method.

40 cm high steps (or stools) for boys and 35 cm high for girls; Do the stepping up and down exercises. Before the test, the pulse at rest is measured, and then the subjects do light preparatory activities, mainly moving the joints of the lower limbs. The frequency of the upper and lower steps (or stools) is 30 minutes, so the rhythm of the metronome is 120 minutes (each upward and next is four movements).

The test is completed according to the rhythm of the metronome.

The test subject starts from the preparatory position, (1) the test subject steps on the step with one foot; (2) Stand on the platform with the legs straightened into the platform; (3) The foot of the platform first goes down to the ground first; (4) Revert to the preparatory position. Do it for 3 minutes at a speed of 2 seconds (according to the rhythm of the metronome). Immediately after doing this, sit on a chair and measure the pulse rate of 3 beats from 1 minute to 1 1/2 minutes, 2 minutes to 2 1/2 minutes, and 3 minutes to 3 and a half minutes after the exercise.

And use the following formula to obtain the evaluation index, the calculation result contains decimals, the l digits after the decimal point are rounded to the whole for scoring.

Rating index [duration of movement up and down the platform (seconds) 100] 2 (sum of 3 pulses measured).

4. Precautions.

1) Heart disease cannot be tested.

3) When going up and down the first step, the knee and energy joints should be straightened.

4) The test subject cannot measure the pulse by himself.

5) If the subject is unable to complete 3 minutes of load exercise, it is performed at a practical, ** duration.

The step test is performed as follows:

1. Before we carry out the step test, we need to determine the height of the step, under normal circumstances, the height of the male step is 40 cm, and the height of the female step is 35 cm. For patients with short height, the height of the steps can be adjusted appropriately to obtain the most accurate test results.

2. At the beginning of the step test, we have to time, and the whole test time is about three minutes. During the test, the patient should maintain a certain number of rhythmic movements, about 30 times per minute. To ensure the accuracy of the test results, the patient can look for a companion to maintain the rhythm to avoid rhythm confusion, which can affect the test results.

3. In the process of ascending the first step, the patient's collapsed body and legs must be straightened, and do not bend over and bend the knees, otherwise it will affect the accuracy of the examination results. And the patient should rotate the legs to maintain an accurate rhythm, preferably every two seconds, rather than using one leg for a long time.

4. After the test, the patient should sit down and bend his hands immediately, and at the same time record the time, test the number of heartbeats within 1 minute to 1 minute 30 seconds, 2 minutes to 2 minutes 30 seconds and 3 minutes to 30 seconds after exercise, and then judge his cardiopulmonary function according to the test results.

Summary. Hello dear, according to the situation you described, the step test index is an important index that reflects the function of the human cardiovascular system, the larger the step test index value, the higher the functional level of the cardiovascular system, and vice versa, Regular participation in aerobic metabolic exercise can improve the functional level of the cardiovascular system, which is manifested in the decrease in the number of pulse beats when completing the quantitative load work of the step test, and the time taken for the pulse number to return to the quiet state after the end of the test is shortened, and the step test index increases, How to write a step test evaluation.

Hello dear, according to your description of the situation of grinding weakness, the step test index is an important index that reflects the function of the human cardiovascular system, the larger the step test index value, the higher the functional level of the cardiovascular system, and vice versa, Regular participation in information and oxygen metabolism exercises can improve the functional level of the cardiovascular system, which is manifested in the decrease in the number of pulse beats when completing the quantitative load work of the step test, and the time taken for the pulse number to return to the quiet state after the end of the test is shortened. The step test index increases, this.

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