Fitness Testing
Fitness Testing > Tests > Aerobic Endurance > Step > Canadian Home Fitness Test
The Canadian Home Fitness Test
This test was specifically developed for a fitness survey of the Canadian people in the early 1980s. It is a test of aerobic fitness which people could perform themselves at home. (see also other step tests)
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purpose: for the measurement of aerobic fitness of the general population, which is important for overall health. Performing such a test has the benefit of increasing fitness awareness, and as a rough estimate of personal fitness can be used to monitor and motivate those undertaking an exercise program.
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description: The test is a simple, progressive, submaximal aerobic test. Subjects step up and down a double step (40.6 cm), following the instructions and stepping rhythm as determined by recorded music (using the LP record or tape), based on their age and sex. Stepping is performed with a six pace cycle: one foot on the middle step, two on the top step, one on the middle step, and both feet on the ground. The subject starts with a warm up, stepping for 3 minutes at a rhythm appropriate to a person who is 10 years older than themselves. Pulse rate is measured for 10 seconds (between 5 & 15 seconds after stepping). If the pulse rate is within a specified safety zone, stepping is recommenced at 3 minutes 25 seconds, using a rhythm appropriate to the individual's age. After another 3 minutes of stepping, the pulse is taken again. If the pulse ceiling still has not been reached, the subject continues for a third stage, at a stepping rate appropriate to a person who is 10 years younger than themselves.
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equipment required: double 20.3 cm (8 inch) step such as may be found in most North American homes, a long-playing record or tape recording and player. If accuracy is important, the player speed should be calibrated.
- results: A simple categorization of fitness is based upon the number of test stages the subject can complete and the pulse count between 5 - 15 sec following the final test stage. It is also possible to convert this score to a predicted VO2max result, using the equation by Jetté et al., 1976:
VO2max = 42.5 + 16.6 (E) - 0.12 (M) - 0.12 (fh) - 0.24 (A)
where VO2max is the aerobic power in ml.kg-1.min-1, E is the energy cost of the final test stage in l.min-1 (table of values needed), M is the body mass in kg, fh is the heart rate in beats.min-1 and A is the subject's age in years.
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comments: some practice may be required to get the required stepping frequency, and in recording the pulse rate accurately. It is important that the stepping rhythm be sustained, that the person stand upright on the top step and place both feet flat on the floor at the end of each stepping movement. The subject should also try to minimize any extraneous movements.
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advantages: this test was designed to be self-administered. Other than the recording that is required, the test requires simple equipment that can be found in the home and is easy to conduct.
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disadvantages: The tape or LP recording is not readily available outside of Canada
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assumptions: Like other submaximal tests of aerobic fitness, this test relies on the approximate linear relationship between exercise heart rate and oxygen intake. It is also assumed that stepping exercise is performed with a known and consistent mechanical efficiency, so that the subject's net energy expenditure can be estimated from the corresponding stepping rate. In addition, it is assumed that there is a minimal decrease in the pulse rate in the first 15 seconds following the test, and that an 10 second pulse count can be recorded accurately.
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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.
Related Pages
- General Step Test procedure, and other step tests: Harvard Step Test, Sharkey Step Test, Queens College Step Test, Home step test, Chester Step Test
- step up exercises at the beach or during pregnancy
- more information on measuring heart rate
