The Canadian Home Fitness Step Test was developed in the early 1980s as a way to assess the aerobic fitness of the general population. It is a simple and progressive test that can be performed at home. Participants follow audio signals while stepping up and down a 16-inch double step.
Purpose and Benefits
The main purpose of this test is to measure and increase aerobic fitness, which is crucial for overall health. It also raises awareness about fitness and can be used to monitor and motivate individuals in their exercise programs.
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Equipment Required
To perform the test, you will need a double 20.3 cm (8 inch) step, which can be commonly found in most North American homes. Additionally, you will need the CHFT long-playing record or tape recording and a player. For accurate results, make sure to calibrate the player’s speed.
Test Procedure
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The Canadian Home Fitness Step Test is a submaximal aerobic test that consists of stepping up and down a double step. The rhythm and instructions are provided by recorded music, which corresponds to the participant’s age and sex. The test includes a warm-up phase and three stages of stepping. Pulse rate measurements are taken at specific intervals.
Results and Calculation
The results of the test are categorized as undesirable, minimum, or recommended fitness levels based on the number of test stages completed and the heart rate count. It is also possible to convert the test result to a predicted VO2max score using an equation.
Advantages and Disadvantages
One of the main advantages of this test is that it can be self-administered. It requires minimal equipment that can be easily found at home. However, the tape or LP recording may not be readily available outside of Canada. In such cases, the test can still be conducted using the provided data.
References
- Bailey, D.A., R.J. Shephard and R.L. Mirwald. Validation of a self-administered home test of cardiorespiratory fitness. Can. J. Appl. Sport Sci. 1: 67-78, 1976.
- Jetté, M., J. Campbell, J. Mongeon and R. Routhier. The Canadian Home Fitness Test as a predictor of aerobic capacity. Can. Med. Assoc. J. 114: 680-682, 1976
- Bouchard, C. and R.J. Shephard. A new approach to the interpretation of Canadian Home Fitness Test scores. Can. J. Sport Sci. In Press, 1993.
- Fitness Canada. Canadian Standardized Test of Fitness (CSTF) Operations Manual. 3rd Ed. Ottawa: Fitness and Amateur Sport, Canada, 1986.
- Shephard, R.J. Current status of the Canadian Home Fitness Test. Br. J. Sports Med. 14: 114-125, 1980.
- Shephard, R.J. Fitness of a Nation. Lessons from the Canada Fitness Survey. Basel: S. Karger A.G., 1986.
- Shephard, R.J., S. Thomas and I. Weller. The Canadian Home Fitness Test. 1991 Update. Sports Medicine 11: 358-366, 1991.
Data Tables
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The article also provides data tables that include ten-second recovery pulse ceilings for halting the test and age- and sex-specific rhythms and energy costs. These tables are useful for calculating the results using the provided equation.
Similar Tests and Related Pages
The article mentions some similar tests, such as the Harvard Step Test, Sharkey Step Test, Queens College Step Test, Home step test, and Chester Step Test. It also includes related pages with more information on step tests, videos of step tests being performed, a Step Test iPhone app, step-up exercises at the beach or during pregnancy, and information on measuring heart rate.
FAQs
Q: How can I perform the Canadian Home Fitness Step Test at home?
A: To perform the test at home, you will need a double step and the CHFT long-playing record or tape recording. Follow the instructions provided and make sure to calibrate the player’s speed for accurate results.
Q: What are the benefits of the Canadian Home Fitness Step Test?
A: The test helps measure and increase aerobic fitness, which is important for overall health. It also raises awareness about fitness and can be used to monitor and motivate individuals in their exercise programs.
Q: Can I conduct the test without the tape or LP recording?
A: Yes, using the data provided, you can still conduct the test without the recording. However, the tape or LP recording was specifically designed for this test and may yield more accurate results.
Summary
The Canadian Home Fitness Step Test is a simple and effective way to assess aerobic fitness at home. It provides valuable information about an individual’s fitness level and can be used to monitor progress and motivate exercise programs. By following the provided guidelines and using the necessary equipment, anyone can perform this test and improve their overall fitness. For more detailed instructions and information, visit the official website, Auralpressure.com.
Nguồn: https://auralpressure.com
Danh mục: Tin tức