FireNet Community
FIRE SERVICE AND GENERAL FIRE SAFETY TOPICS => Service Training OR Recruitment => Topic started by: Andy Cole on September 08, 2007, 10:29:15 PM
-
Does anyone know the current level required to pass the step test is it 40l/min or 45l/min?
-
off the top of my head, for some reason i remember it being 30
i don;t know why, maybe i am wrong.
-
at my last medical, jan 06, it was 45l/min
-
yep you are right, just checked 45
-
I've always really struggled with this test, I can complete the required standard on the bleep test no worries and have just completed the fitness tests for the WT post I am going for (job related tests).
In the entire time I've been retained I can't remember a time when I have successfully completed the test, fitness isn't the issue I'm sure of it because of the above but also on the 'exertion scale' I am doing fine during the test but for some reason my Heart rate just shoots up.. can this just be down to nerves? I've tried doing the test today on my own and only got half way through level 3 and had a VO2 Max of about 26l/min which is ridiculous!!
I have the interview in a week or so, if i am successful at this stage I know I will be required to do a medical, if i produce a result like today's then I might just as well pull out now, they'd laugh!, is there anything I can try, as I say I'm sure it's not a question of being fit enough but more to do with technique.
ANY advice will be really gratefully received!!
-
I remeber doing this test when I joined up, I've never done it since. I do remember waiting for it to start and during the test, I went for a relaxing walk (inside my daydreaming head) then I went sailing on a calm day. It seemed to relax me loads. I remeber looking at the pulse monitor on my wrist before and after my daydream and the diference was major. It worked for me, maybe it will work for you too
-
Remember it is a test to measure your aerobic capacity!! (the efficiency of how your body converts o2 int energy) therefor remember to breath , often see people fail cos they try to sound like they are not breathing heavily! Breath in deeply on the up step and out on the down, simple.... u will see a vast difference
-
Thanks guys, I tried sailing just the once Kaiser..... I was crap at it!! lol I get the point though I will keep practising and hope I improve!
-
Improved drastically with the breathing, I got 43 l/min this evening which despite still being a 'fail' I am much happier with and much more confident that I can improve on this in time for a medical!..... let's hope I pass the interview, any tips whilst we're at it?
Cheers
-
can anyone tell me how to accurately plot my results. PLEASE!!
-
That's part the problem it's not a very accurate test it is all done according to a 'line of best fit'
You draw a line across your Max HR (220 - your age)
Draw a line across 80% of your Max HR
Plot your heart rate at the end/beginning of each level in line with the level marking (these should be on a table in the bottom left of the form and vary according to the height step)
If your HR exceeds approx 80% of your Max HR or you reach a certain point on the exertion scale (I can't remember what level it is) then it's end of test!
You then draw a line of Best fit through your readings, the point which this line crosses your Max HR line will, if you draw a vertical line, give you your VO2 Max.
In the right hand corner of the form is a table showing the fitness groups and age groups I think you have to achieve a 'good' level of fitness to pass or have a VO2 Max of at least 45 l/min, I'm not 100% sure on that!
Hope that helps??
Andy
-
The results will be put in the Chester Step Test calculator that comes in the software pack, this was Kevin Sykes way of ensuring the most accurate results, if no software you will need a Data form that will allow you to plot the results, remember tho recruitment uses a 30cm step height at all times, plot your readings in line with the 30cm step height rule, draw your max heart rate and 80% onto the grid, then draw a line 'best fit' following the plots. this line should cross the line showing your max hr, at the intersection drop aline to the bottom of the graph that will give you your Vo2 max, (within reason) without the software its the best u are going to get.
-
Andy Cole, best bet to improve quickly is ti firstly find some steps, sports stadium type, sprint up and then run down, start on a number of reps that feels comfortable then increase each time you do it, 3 - 5 times a week ish, also do the step test daily without heart monitor or thoughts of recording, complete all the levels, cool down then repeat, this is a tried and tested method of getting a well over 45vo2 score in a short period of time, also, prior to your actual test, 2 days minimum caffeine, breath as i explained earlier, light snacks 3 hours before, and ultimately just relax... hope this helps.
-
Thank you very much!!
-
how do you plot result if you only get half way through stage 4 before heart rate reaches 80%.
-
Any PTI doing the test should allow the person being tested to complete the level rather than stop them mid level, the software will calculate the best line prior to reaching the 80%.
hope that makes sence?
-
Thanks for that finsp i tried the test today, i had a light dinner (no tea,coffee) waited 3 hours then did the test, my MHR is 176, my 80% is 141 and i went through it on stage 5 with a rate of 154 does anyone know if this is a pass.
thanks tony
-
I would need all the hr readings for each level for me to calculate the score, the test isnt about the hr that you finish on, but the way your heart rate reacts to each increased level of exertion. Let me know what your readings are for each level, your max and 80% and ill wizz em on the computer for you to give you a rough idea where you are. obviously this will only be as a helpfull guide and shouldnt be used as 'leverage' for any future applications etc..... (back covered i reckon)
-
OK thanks,my MHR is 176,80% is 141 HR rates were 94,102,123,138,154.
-
ok,
based on the presumtion you are using a 30cm step height the software gives you a score of 44 vo2, just 1 off the 45 minimum requirement for recruitment.
Basically whatever you are doing is working however I would suggest increasing the intensity of your training and also concentrating on stepping type excersise i.e. running steps etc...
hope this helps you.
-
Ok thanks.
-
Any chance you could do the same for me if you get a second?
My max HR is 193, 80% is 154. I am using a 30cm step.
Started with 84,
Level I 106
Level II 130
Level III 146
Level IV 174
-
i've checked your score it is 43.
-
Cheers!
-
This might help.
http://www.fire.org.uk/punbb/upload/viewtopic.php?id=1822
-
finsp, bruceybogtrotter or anyone in the 'know',
I have been trying to improve my step test result for an upcoming medical I need to pass as the final stage of the recruitment process for a Wholetime job.
As you can see from previous posts you very kindly entered my HR readings onto the computer system to come up with my Vo2, I was wondering if you could do it again with my most recent set to see if I have improved and how much more I have to do to get my all important 'pass'!
The medical is fairly soon now so if anyone can help I would be very grateful.
The circumstances are exactly the same as before i.e:
My max HR is 193, 80% is 154. I am using a 30cm step.
My starting HR is: 83
Level one: 103
Level two: 114
Level three: 130
Level four: 153
Level five: 176
As I say any input is greatly appreciated!
Thanks,
Andy
-
Andy can you wait until Friday?
-
yep, my medical is a fortnight tomorrow. I just wanted to get an idea of whether I've improved at all and how much I still have to improve to pass.
Friday will be fine, Thanks very much!!
Andy
-
Your score for these results is 46. I have left you a message anyway.
-
Your score for these results is 46. I have left you a message anyway.
Thanks, I never got your message though!!
Looks as though if those results are right I need to keep doing what I'm doing!!
-
Andy can you wait until Friday?
Did you make it 46 as well?
-
Sorry Andy didnt get round to it, had to go to a fire!!!! (bloody nuisance I kno) Will put your figures in on monday ok, probably be the same tho as the software is very consistant.
-
fair enough, these fires really get in the way don't they!
Thanks for your help
-
Andy, Yep 46
-
I've read on www.fireservice.co.uk that the 12 min run then doing the equation is a way of working out my VO2 Max. How accurate is this method? Anyone help here?
-
Hi guys, This will sound really bone but what the heck is the step test?
I am going through the west mids recruitment and have a medical coming up.
When I looked on the website I assumed the test was some specialised piece of equipment that I shouldnt worry about.
But now it seems that it is something I could test myself on at home, is this right?
If so how do I do the test?
My fitness is generally good and Im not too worried but Id like to know for sure.
I have a month to go and Im still working on phys, lots of skipping, burpees, lunges, pullups, pressups and crunches.
I have let my running go a bit but have a fair base and can hit 12 ish on a beep test, and do 3miles in about 22mins quite comfortably.
Does anyone know if this sounds ok or should I hit the streets again?
I appreciate any advice.
-
I would not worry yourself with the step test and from what you stated, your current levels would appear to be fine, check out the covox test as i am fairly sure this is how you will be tested for West Mids mate
http://www.covox.com or for the step test http://www.topendsports.com/testing/tests/chester.htm
Cheers
Mark
-
Thanks for reassurance, Ill just keep on doing what Im doing and keep fingers crossed for no nasty surprises. Cheers all.
-
You'll be fine!.. they let me in!