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Pre- and Post-SHE Check-ins

To administer the Cardiovascular Step Test:  Equipment needs—stopwatch; 6-8 inch step. It is important to consider the ability of the participants when conducting this test. Because the target population is 60 years and older, the participant may need to take several breaks during this test. Additionally, she may need to step at a slow cadence. Adjust the test accordingly, allowing her to hold on to a railing if needed, and record the participant’s experience along with her recovery heart rate (for accurate comparison between baseline and program completion). Begin by demonstrating the alternating stepping pattern to the participant:    

Beat 1: Step onto the step with the first foot Beat 2: Step onto the step with the second foot Beat 3: Step down to the floor with the first foot Beat 4: Step down to the floor with the second foot

The participant should begin each 4-beat step on the same leg each cycle. (Example: Right up, Left up, Right down, Left down = 1 cycle). Allow her to practice before you begin the actual test. Have the participant step up and down for two minutes (giving her guidance, e.g., “one minute in!”), but make sure she knows she can stop at any time if she needs a break! Participants MUST stop if light-headed, dizzy, nauseous, or have excess shortness of breath. At two minutes, have the participant immediately sit down and take her pulse for one minute (heart rates change quickly during recovery, so it is important to make sure you start counting the pulse within five seconds). The participant’s recovery heart rate score is the total number of beats counted after a full minute. IF A PARTICIPANT REFUSES THE TEST: Refusing this test is okay. A participant may not feel healthy enough to perform this test, particularly at the beginning of the 14session program. Record this in her record for comparison to her feelings about the test at the end of the program.

The following table provides fitness level ranges based on the recovery heart rate score. Note that these values are based on the traditional 3-minute step test using a 12-inch step and a cadence of 24 completed steps per minute. Because the target population of the SHE fitness program is older and likely has reduced cardiovascular health level, the traditional test was modified to use a 6-8 inch step, shortened to two minutes duration, and cadence is based on the participant’s ability. Generally speaking, when conducting this test at the beginning and the end of the program, you should be looking for improvements in the recovery heart rate score, which is equivalent to a DECREASE in the total beats.

Check In/Out; Page 15

Profile for SAGE

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

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