Chester Step Test

Hi Matt.

The multi stage fitness test (bleep test) is a submaximal prediction of VO2 max which has been shone to be pretty accurate in predicting VO2 max with similar results as an actual VO2 max test. I completed work on this as an undergraduate and had much research to support this.

Your level of 10.8 corresponds to a VO2 max score of 49.3. What these tests fail to do is to take body weight into consideration. When you get a VO2 max score of 45, the actual score should be shown as 45 ml/kg-1/min-1.

This reading shows that your maximal oxygen uptake is 45 ml per kilo of body weight per minute. If someone completed the bleep test and got the same test result, but were 10 kg lighter, the result should vary but equations and tests don't always allow for that. Many athletes think they are improving their VO2 max but they are actually losing weight so their score increases but little difference can be seen in performance if any.

What is also important is the percentage of your vo2 max you can sustain for a long duration. You may only have a vo2 max of 49 but can work at 85 % of that for an hour. Someone again with the same score may only be ablr to work at 75 % of the same VO2 max. You would be able to push your self harder as you havethe capacity to do so.

The Chester Step Test is a test for aerobic fitness using Heart Rate (HR). A corresponding HR at particular points inthe test will predict a VO2 max score. I think it uses a 12 inch step but cannot remember the protocol. Have you tried completing the desired protocol (can you remind me what it is!?) and see your response to it?

With a fluctuating resting HR, could be a variety of reasons. A true resting HR is taken first thing when you wake up still lying down in bed. Take the pulse ratefor 15 secinds and multiply by 4 to get average resting HR. At any other time of theday, the HR you will get is the ambiant HR which is the HR required for what ever activity you are doing at that point - sitting watching TV etc. Take your resting HR every morning and make a diary of them. You may find that you trained particularly hard the day before and the HR is faster that morning. Could be indication to rest forthat day and reassess the day after.

HR is an excellent indicator of intensity of any activity. There is a good article in Peak Performance about an athlete who designs training around the HR and knows when best to rest and when to train by looking at resting HR inthe morning. Mail the administrator of this site (Mark E?) for help onthe article.

For training, there are variety of methods used. Depending on how many sessions you are training a week, then complete a shorter run but at a greater speed. Look at taking up circuit training as a variety of exercise.

Look at www.brianmac.demon.co.uk

There are training programmes which are ideal for you.

Any more help or advice, let me know.

Alex

hi Alex

Thanks for the info although some of it was a bit over my head. I have tried the step test today 3 times. My results ranged from 41 to 47. I reach 80% of my maximun heart rate during level 4 so the rate for this level is not recorded.

My pulse rates were;

Level 1 112/118/110
Level 2 131/124/125
Level 3 147/147/155

To me they seem very similar but only the second test is above the pass rate of 45.

I have 2 1/2 months until my medical. How can I improve enough to ensure I pass this test.

:?:

What exercise regime are you doing currently? Fromthis we can address what we can keep or improve on and what stuff to alter.

Did you get a training manual/log from the fire brigade?

Because the test is a progressive increase in intensity (have to step quicker), you need a good underlying cardiovascular fitness level. This can be achieved through steady state c.v. exercise. Also you need the ability to start increasing intensity at intervals. This shows interval training to be a good type of training.

Send me a personnel message with your e-mail and I can send you a copy of a treadmill inteval training programme which can be completed on the road too.

Completing the test three times in a day will give you vaying results so keep to testing yourself once a week at the same time and day to see actual differences.

Hope this has helped

Alex

Not yet set

please could you send me a copy of the treadmill inteval training programme as mention above in the blog