What does the Step Test consist of?
- Thread starter JasonH
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You enter a room. In one corner may be a couple of steps. After your blood pressure is taken, you will be told to climb up and down the steps, to the timing of some wonderful music punctuated with a voice counting "Up 2 - 3 Down 2 - 3" for several minutes. There are three levels, with pulse checks in between, and I believe you only need to make it past level 1 to pass, with your heart rate remaining reasonably normal. If you can do the suggested distance to run, thats on the recruiting forms (or even slightly less) you should have no problem.
After doing the test in late ‘02, my heart rate was lower than when I first came into the room...
After doing the test in late ‘02, my heart rate was lower than when I first came into the room...
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When I did took it, we had a wooden staircase consisting of 3 stairs. The guy took our base heart rate at the beginning, then played some rather obnoxious music that gradually played at faster paces as we went back and forth on the stairs. At certain intervals our tester would stop us and reassess our new heart rate. Once you reach a certain heart rate you will be stopped.
Doh !!!! I was beaten to the answer !!! LOL, he is right, if you can do the run fine, then you should have nothing to worry about.
Doh !!!! I was beaten to the answer !!! LOL, he is right, if you can do the run fine, then you should have nothing to worry about.
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- Points
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Step Test:
Stand at bottom of stairs, There is a arm ramp but try to keep your arms either on your sides or resting on your upper leg
1. Right foot up step 1
2. Left foot up step 2
3. Right foot meet Left foot on step 2
4. Left foot back down on step 1
5. Right foot on floor
6. Left foot on floor (both feet back together) and repeat 1-6 for full 3 minutes.
Stop.
Take a big breath
Pulse count
Stand back at bottom of steps, ready... go all over again at a different beat for another 3 minutes.
Stop
Breath
Pulse count
Over again if you passed previous phase.
Hope that helps
Stand at bottom of stairs, There is a arm ramp but try to keep your arms either on your sides or resting on your upper leg
1. Right foot up step 1
2. Left foot up step 2
3. Right foot meet Left foot on step 2
4. Left foot back down on step 1
5. Right foot on floor
6. Left foot on floor (both feet back together) and repeat 1-6 for full 3 minutes.
Stop.
Take a big breath
Pulse count
Stand back at bottom of steps, ready... go all over again at a different beat for another 3 minutes.
Stop
Breath
Pulse count
Over again if you passed previous phase.
Hope that helps
C
CrazyCanuck
Guest
While we‘re on the subject, how does the grip test work? How can I gauge my arm strength?
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you cant ...just grip the tested they have and hope and pray...if you cant do this test you have no business being here
D
Duotone81
Guest
Doing pullups will increase your grip strength. If you can do 10-15 easily then add some weight...
...ahhh you know what here‘s a good site with articles on diet, weight training, cardio... the works essentially. After following the advice of the author (a Marine) you‘ll have a grip that‘ll make any Kung-fu master proud.
oo-rah
...ahhh you know what here‘s a good site with articles on diet, weight training, cardio... the works essentially. After following the advice of the author (a Marine) you‘ll have a grip that‘ll make any Kung-fu master proud.
oo-rah
C
CrazyCanuck
Guest
ThanksOriginally posted by Duotone81:
[qb] Doing pullups will increase your grip strength. If you can do 10-15 easily then add some weight...
...ahhh you know what here‘s a good site with articles on diet, weight training, cardio... the works essentially. After following the advice of the author (a Marine) you‘ll have a grip that‘ll make any Kung-fu master proud.
oo-rah
I‘m confident that I‘ll be able to do everything else, I just have to work on arm strength to make sure I have the grip.
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- Reaction score
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- Points
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This is tooooo funny, do you suppose I can finally learn to dance too??
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Maybe you will once you figure out how to post a quote only once eh 
R
RJG
Guest
Another way to gauge or improve your grip is a device, I‘m not sure what it is called. It has two handles and a spring seperating them, the point is to squeeze the handles till they touch, then slowly release, etc.
I find this an effective way to increase the muscles on your forearm, but nothing beats plain old chin-ups.
I find this an effective way to increase the muscles on your forearm, but nothing beats plain old chin-ups.
K
kristiegen
Guest
I used the hand grips. It worked I passed the test, I actually got higher then what was expected. As for chin ups, I‘m horrible, so I know the hand grips is what helped me.
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Oh man, did anybody else find the step test to be a joke? Don‘t worry, if you can run 5km, I don‘t believe its possible to fail the step test. Just regulate ur breathing, and don‘t drink coffee or anything with caffiene in it before you go.
G‘luck
G‘luck
An easier and cheap way to improve your grip (this is what they tell us at the police info sessions) is to buy a handball (the little blue bouncy balls)
When you are watching tv just squeeze the ball in one arm (up to 10 - 20 or more if possible) and do the same number of squeezes on the other hand and repeat.
This is promised to increase your grip strength dramatically and its cheap and easy to do during class, on the bus, on the can etc.
When you are watching tv just squeeze the ball in one arm (up to 10 - 20 or more if possible) and do the same number of squeezes on the other hand and repeat.
This is promised to increase your grip strength dramatically and its cheap and easy to do during class, on the bus, on the can etc.
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