Harvard Step Up Test (HST)

The Harvard Step Test is designed to give an indication of the overall fitness of
cardiovascular system. This test measures the pulse recovery rate as a sign of
cardiovascular endurance. That is how quickly the person's heart rate returns to its
normal resting rate after exercise. The step test is based on the premise that
someone with a higher fitness level will have a smaller increase in heart rate and a
faster recovery time.
The Harvard Step Up Test is conducted as follows :
o Step up on to a standard gym bench (45 cm high for male, and 40 cm high for
female) once every two seconds for five minutes (~150 steps). Start with one
foot (right or left) and use that same foot as the starting step up foot throughout
the exercise.
o Have someone help to keep to the required pace.
o One minute after finishing the test take the pulse rate for 30 seconds. Have the
person refrain from talking any unnecessary movement when heart rates are
being counted since any activity can skew the heart rate and influence the
results - Pulse 1
o Two minutes after finishing the test take the pulse rate for 30 seconds - Pulse 2
o Three minutes after finishing the test take the pulse rate for 30 seconds - Pulse
3
We conducted these test to four different person, two males and two females. Each
of them give different result based on their fitness level. The result is as follows,
Fitness Index Male 1

= 30000 (pulse 1 + pulse 2 + pulse 3)

30000 (80+72+60)
30000 212

Fitness Index Female 1

141,5
= 30000 (pulse 1 + pulse 2 + pulse 3)
30000 (114+96+88)
30000 298

100,67
Based on the criteria that found in McArdle W.D. et al; Essential of Exercise
Physiology; 2nd Edition, The fitness index of male 1 and female 1 are belong to
excellent fitness index. These two person have a smaller increase in heart rate and
a faster recovery time maybe because they have higher fitness level.