Queens College Step Test

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results.

Objective

The objective of this test is to monitor the development of the athlete's cardiovascular system.

Required Resources

To undertake this test you will require:

  • A step 16.25 inches or 41.3 cm high
  • A stop watch
  • Metronome or cadence tape
  • Heart rate monitor (optional)
  • An assistant

How to conduct the test

Step TestThe Queens College Step Test is conducted as follows:

  • Step up and down on the step for 3 minutes at the following rate:
    • Male - 24 steps per minute
    • Female - 22 steps per minute
  • Use a metronome or have someone to help you keep to the required pace
  • 5 seconds after finishing the test - count the heartbeats for fifteen seconds

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Fitness calculator

For an estimate of your VO2 max enter the number of heart beats counted in 15 seconds and then select the 'Calculate' button.

Heart beats in 15 seconds -
   
 
   
Estimated oxygen uptake
Male ml/kg/min
Female ml/kg/min

For an analysis of your VO2 max score visit the VO2 max page.

Normative data for the Queen's College step up test

The following are national norms for 16 to 19 year olds.

Gender Excellent Above Average Average Below Average Poor
Male <121 148 - 121 156 - 149 162 - 157 >162
Female <129 158 - 129 166 - 159 170 - 167 >170

Table Reference: Davis B. et al; Physical Education and the Study of Sport; 2000

Target Group

This test is suitable for active and sedentary athletes but not for individuals where the test would be contraindicated.

Reliability

Reliability would depend upon, how strict the test is conducted and the individual's level of motivation to perform the test.

Validity

There are published VO2max tables and the correlation to actual VO2max is high. For an assessment of your Vo2 max see the VO2 max normative data tables.

Related Research Papers

  • W D McArdle et al. (1972) ""Reliability and interrelationships between maximal oxygen uptake, physical work capacity and step test scores in college women". Medicine and Science in Sports Vol 4, p182-186

Free Calculator

Queens College Step Test Calculator - a free Microsoft Excel spreadsheet that you can download and use on your computer.

101 Performance Evaluation Tests

101 Performance Evaluation Tests

Periodic testing and measuring is the only way to get the up-to-date, accurate and objective information you need to assess current performance, then make informed decisions about future training and competition goals.

This brand new workbook, 101 Performance Evaluation Tests, is the largest, most complete and authoritative collection of sports performance evaluation tests there is. And it is an essential tool for anyone wanting to predict athletic performance or evaluate an athlete`s current level of fitness.

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Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

Associated Books

The following books provide more information related to this topic:

  • Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
  • Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
  • Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
  • Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
  • The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
  • Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
  • Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
  • Sport and PE, K Wesson et al., ISBN 0 340 683821
  • PE for you, J. Honeybourne, ISBN 0 7487 3277 2