Chapter 6 - Fitness Assessment Flashcards
YMCA 3-Minute Step Test
Step one: perform a 3 minute step test by having a client perform 96 steps per minute on a 12 inch step for a total of 3 minutes. A cadence of up, up, down, down for a good pace.
Step two: within 5 seconds of completing the exercise, the clients resting heart rate is measured for a period of 60 seconds and recorded as the recovery pulse.
Step three: locate the recovery pulse number in one of the categories listed.
Step four: determine the appropriate starting program using the appropriate category.
Step five: determine the clients maximal heart rate by subtracting the clients age from the number 220. Then, take the maximal heart rate and multiply it by the following figures to determine the heart rate ranges for each zone.
