AdventureTraining for Kokoda Spirit Activities

Fitness Pre-test and Post-test

For a training program to be successful, you need to know where your starting point is. A training program for a trained athlete will be different than that of someone who has never undergone any training. The principles however remain the same. To analyse if your training is successful, a pre and post test is required. (Using the same equipment and tester during each test is important to reduce error).

Where to Pre-test and Post-test?

Local gyms have the equipment and expertise to determine your level of fitness. A small cost is normally involved. It will require perhaps a stationary bike test or similar. If this is not practical, your pre-test may be as simple as completing the “Harvard step test” outlined below.

Step Test

This test can be used to give you an indication of your current fitness level. Throughout your training program you can re-do the test to evaluate the effectiveness of your training.

Equipment required

• 1 x bench or stable box 45cm high
• 1 x stopwatch

How Do I take my Heart rate?

You need to be able to take your own Heart beat; this is recorded as beats per minute (bpm).

Your heart rate can be taken at any spot on the body at which an artery is close to the surface and a pulse can be felt. The most common places to measure heart rate using the palpation method is at the wrist (radial artery) and the neck (carotid artery). Other places sometimes used are the elbow (brachial artery) and the groin (femoral artery).

To take your resting heart rate at the wrist, place your index and middle fingers together on the opposite wrist, about 1/2 inch on the inside of the joint, in line with the index finger. Feel for a pulse. When you find a pulse, count the number of beats you feel within a one minute period. You can estimate the per minute rate by counting over 10 seconds and multiplying this figure by 6, or over 15 seconds and multiplying by 4, or over 30 seconds and doubling the result. There are obvious potential errors by using this shorthand method. You should always use your fingers to take a pulse, not your thumb, particularly when recording someone else's pulse, as you can sometimes feel your own pulse through your thumb.

Conducting the STEP Test

Ask someone to time you and count for you so you can concentrate on the task at hand (or foot!). At the signal to begin, step up with your right foot, then bring your left foot up beside it. Follow the “up, up” with “down, down” to complete one step. Repeat at a rate of 24 steps per minute for three consecutive minutes. Then rest in a chair for exactly one minute before taking your pulse. Finally, use the YMCA standards (see table below) to see how you stack up.The step test can be quite demanding; if you have been diagnosed with heart disease, if you suspect you may have heart disease, or if you have major risk factors, ask your doctor about a formal stress test instead of taking the step test.