The Chester Step Test Kit is a sub-maximal, multistage heart rate aerobic capacity test developed by Professor Kevin Sykes. It is a testing method for workplace fitness screening. This is now also used by a variety of industries and sectors.
Recommended by the Home Office for fire-fighter service recruitment, training and measuring yearly fitness, it is similar in its stepping concept to the shorter in length, Harvard Step Test. The step test assessment uses a variety of step heights from 15cm, 20cm, 25cm and 30cm.
Chester step test is excellent for all ages and abilities with no gender bias for improved fitness rate. This Chester Step Test Kit is inexpensive, easy to standardise and portable. It can be used in health clubs to test as part of their health/fitness screening programs.
First published in 1998, this fifth edition written for exercise professionals provides reliable information for performing the Chester tests. The test is easy to implement with the only variable in the test being the stepping rate. For example, every 2 minutes, steps taken during that time are increased.
What do you get in the kit? C
- Step in specified height – choose from 30cm, 25cm, 20cm or 15cm
- Heart rate watch with chest strap
- Chester Test Software Calculator (100 Test Credits)
Step test boxes are available in the following heights 30cm (12″), 25cm (10″), 20cm (8″) and 15cm (6″). Here is a guide to help you decide which size you are likely to need:
- 12 Inch Step (30cm) is generally suitable for those under 40 years of age who take regular physical exercise and are used to moderately vigorous exertion.
- 10 Inch Step (25cm) is generally suitable for those over 40 years of age who take regular physical exercise and are used to moderately vigorous exertion.
- 8 Inch Step (20cm) 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.
- 6 Inch Step (15cm) is generally suitable for those over 40 years of age who take little or no regular physical exercise and for those over-40s who are moderately overweight.
NB. For testing the over-60s, the lower step heights of 20cm or 15cm are best suited.
Pre-Test Health Screening
The Chester Aerobic Test manual comes with a PAR-Q. There must be no medical contraindications before undertaking the tests. Most people do not need a medical check-up before taking this test, but if you are unsure, it is always worth consulting with a Doctor and do not conduct the Fitness Test.
If you have any questions or would like to place an order over the phone. Please call a member of the team today on 01244 343 106. We will answer all questions you might have about the Chester Step Test Kits.
The Chester Step Test Kit
The step test is a great way to predict someone’s Vo2 max developed by Professor Kevin Sykes in 1990.
Used by the Fire Brigade and the Police Force, and commissioned by the Home Office. The Chester Step Test is now used within the fitness industry. Including occupational health, uniformed services, oil industry medicals and educational establishments.
The Step Test is ideal for use by a wide range of exercise and health professionals. It’s a simple, reliable predictive assessment of aerobic capacity.
The test is a submaximal, multistage, aerobic capacity test, which is also mobile, making it suitable for testing anywhere and for all ages as well as all levels of fitness.
The test can use a variety of step heights. These include 15cm, 20cm, 25cm, and 30cm. It can accommodate a broad range of ages and abilities and shows no gender bias.
The Chester step test kit is suitable for all levels of fitness, including sedentary individuals. Because it starts at a gentle pace of 15 steps per minute. Then every 2 minutes, the rate increases by five steps per minute. The test subject does not have to complete the whole five stages to get a result.
They only need to complete 4 Stages to get accurate results. Although, in extreme cases, 2 Stages are enough. Those with lower limb injury or complaints should not attempt this test.
Chester Step Test Kit Protocol
- Check subject against pre-assessment guidelines and select appropriate step height
- Follow the instructions on the Chester Step Test App
- Fit the Heart rate watch.
- Inform the subject by demonstrating the stepping technique at a rate of 15 steps/min.
Emphasise that the whole foot is placed on the step. Then the leg should be straightened when stepping up. Inform the subject that they may change the lead leg, if they so wish, at the start of a new stepping Level. Explain that the metronome begins at a slow pace. They should attempt to keep to the right rhythm throughout the test as the tempo increases.
Turn on the audio and ask the subject to listen to the instructions and begin stepping at the guided rate. Give further encouragement to keep in time with the stepping rhythm.
After the first 2 minutes of stepping Level 1, you will check heart rate and perceived exertion. Please ensure that you keep a regular check on heart rate throughout the test. Then record a stable mean value over the last few seconds of each Level. This will help drop any erroneous fluctuations that might occur. The subject should then state their Exertion Level as a number from the RPE chart. Record both HR and RPE on the CST datasheet.
Providing the heart rate is below 80% max HR, and the RPE is below 14. The subject should continue stepping into Level II, a faster rate.
Re-record the HR and RPE at the end of Level II.
Providing the HR is below 80% max HR, and the RPE is below 14. The subject should continue stepping into Level III faster rate.
Continue the test in this manner until either the target heart rate of 80% max HR or the subject reports an RPE of 14.
Note: If 80% max heart rate while stepping in mid-level. Provided an RPE scale of less than 14 and the subject appears to be handling the stepping. Then the test would continue to the end of that Level and then end.
Here’s a post on selecting the correct step height.