How To Select Chester Step Test height

Selecting the Step Height

This guide draws on the step-height selection section of The Chester Aerobic Fitness Tests Manual V6, printed page 14. Its age and activity categories are general guidelines, to be used with participant screening and professional judgement.

The Chester Step Test can be conducted using either a 15cm (6”), 20cm (8”), 25cm (10”) or 30cm (12”) Step. The choice of step depends essentially on the age and physical ability of the participant. Aim to select a step height that will enable the participant to comfortably reach at least Level III of the test, giving a minimum of three stage points, as described in the Chester manual. Follow the heart-rate recording instructions for your protocol when entering data into the CST2 Software Calculator.

Below are some general guidelines for selecting the appropriate step height – but as a health and fitness professional, you are encouraged to use your professional judgement as to which is the most appropriate step height for the participant.

General guidelines for selecting the step height

CST2 offers 10, 15, 20, 25 and 30 cm height options. The general guidelines below describe the 15–30 cm heights covered in Manual V6; the 10 cm option requires guidance for the specific protocol being used.

30cm Step – is generally suitable for those under 40 years of age who take regular physical exercise and are used to moderately vigorous exertion.

25cm Step – is generally suitable for those over 40 years of age who take regular physical exercise and are used to moderately vigorous exertion.

20cm Step – is generally suitable for those under 40 years of age who take little or no regular physical exercise and for those under-40s who are moderately overweight.

15cm Step – is generally suitable for those over 40 years of age who take little or no regular physical exercise and for those over-40’s who are moderately overweight.

10 cm step – is an additional CST2 height option. The Chester Aerobic Fitness Tests Manual V6 gives selection guidelines for 15–30 cm heights; it does not establish a general clinical-rehabilitation recommendation for 10 cm. Use this height only with the appropriate protocol and practitioner guidance.

The reasons for carefully considered selection of the step height are essentially twofold:

1. For fitter persons, the lower step height of 15cm will likely be too low to elevate the heart rate to 80%HRMax even at the high stepping rate of Level V.
2. For unfit, elderly and overweight persons, the 30cm step will likely be too high and the heart rate may be elevated too quickly even at the very slow first stepping rate. Additionally, the exercise may leave them rather stiff and aching – particularly the following day even after only 2- 4 minutes of stepping up and down.

The issue of step height is essentially one of safety and suitability.

Example:

If, for example, you are using the Chester Step Test to help promote physical activity among basically unfit individuals whom you may have targeted, then the 15cm or 20cm step height would be most suitable. If, however, you are testing and monitoring people who are already taking some form of regular vigorous exercise, either at work (e.g. firefighters) or during leisure time, then use the 25cm or 30cm step.

Step height for occupational groups

For occupational assessments, follow the organisation’s current approved test protocol, step height, screening procedures and decision criteria. Do not assume that one step height or aerobic threshold applies to every fire service, role or assessment purpose. Current service guidance illustrates different assessment methods: London Fire Brigade recruitment testing uses a Chester treadmill test, while North Yorkshire recruitment testing describes direct aerobic-capacity measurement. A Chester Step estimate alone does not establish fitness for every occupational task.

Choosing equipment and software

Build your Chester Step setup checklist to identify equipment, CST2 and practitioner support based on what you already have.

Already have CST2? Choose a Chester Step Test step in the height required by your protocol. Starting from scratch? The Chester Step Test Kit combines a step and CST2 software; a heart-rate monitor is sold separately. If you already have a suitable step, see CST2 software editions and test-credit options.

For help selecting a setup, tell us about your participants, testing setting and existing equipment. For the full assessment process, visit the Chester Step Test resource hub.

Recording results

Please ensure that whichever step height is used, you record the exercise heart rates against the correct step height. The oxygen costs are different at varying step heights: hence the aerobic capacity results will be inaccurate if you use the wrong step height in the CST2 Software Calculator.