There are steps in the physical education test for high school entrance examination. How to take it specifically?
The step test is to take turns to jump on the steps with the left and right legs to test the adaptation level of cardiopulmonary function. The specific method is: give a piece of music with a beat, and go up and down the steps according to the beat, just like you usually go upstairs. Just one section. Its superiority lies in.
It can be performed indoors, is suitable for people with different physical conditions, does not require expensive facilities, and can be completed in a short time.
Heartbeat standard: Generally, 53.6 to 62.4 is better. Evaluation index = duration of stair climbing × 100/.
Extended information:
Steps
The height of the steps is 40cm for men and 35cm for women. The steps can be adjusted appropriately according to the height of men and women. . The test can be carried out as follows:
Find a partner during the test. He will help you maintain an appropriate tapping rhythm. The rhythm is 30 beats per minute and lasts for 3 minutes. You can ask your partner to prompt you with a metronome or sound.
Therefore, you need 2 seconds to step up and down once. During the test, you should rotate your left and right legs. Your upper body and legs must be straight after each step up and down, and your knees must not be bent.
After the test, you should sit down immediately and measure your pulse during three recovery periods: 1 minute to 1 minute 30 seconds, 2 minutes to 2 minutes 30 seconds, and 3 minutes to 3 minutes 30 seconds after exercise. .
Evaluation index of the three-minute step test
Reference: Baidu Encyclopedia--Step Experiment
Reference: Baidu Encyclopedia--Sports High School Entrance Exam
What are the techniques for the physical fitness test step experiment?
The step test is one of the test items in the "National Student Physical Health Standards". It tests students' heart rate changes after quantitative loading and evaluates students' cardiovascular function. If you fail this item, the total score of the "National Student Physical Health Standards" will be failed.
The step test tests the human body after three minutes of continuous exercise. It tests one minute to one and a half minutes, two minutes to two and a half minutes and three minutes to three and a half minutes after the end of exercise. Three Regarding the pulse condition in half a minute, whoever's pulse recovers faster within three minutes after exercise will have a higher score in the step test.
In order to get a high score in the step test, on the one hand, you should do more aerobic exercise, such as long-distance running, mountain climbing, and swimming, to increase your cardiopulmonary function. On the other hand, you should also pay attention to the correct method during the test. Yes:
1. After three minutes of walking up and down the stairs, you should immediately sit down in the most comfortable way, clamp the finger pulse clamp as soon as possible, and try to keep the body as still as possible;
2. Close your eyes as much as possible. The only thing you have to do is to maintain the slowest rhythm and the deepest breathing. Remember: the slower the better, the deeper the better;
3. Three things to do after exercise Within a minute and a half, just calm your body, mind, and take deep breaths. Do not drink water or drinks.
If you do this, you will pass the exam.
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What are the techniques for step testing and what is being tested?
The method of evaluating the adaptation level of cardiopulmonary function is called the step test. Research shows that people with strong cardiopulmonary adaptability have a lower heart rate during the 3-minute recovery period after exercise than people with weak cardiopulmonary adaptability. Although the step test is not the best method to evaluate cardiopulmonary fitness, its advantages are that it can be performed indoors, is suitable for people with different physical conditions, does not require expensive facilities, and can be performed in a short time. Completed within. The height of the steps for men is 30cm, and the height of the steps for women is 25cm. The steps can be adjusted appropriately according to the different heights of men and women. The test can be conducted as follows: Find a partner during the test who will help you maintain an appropriate tapping rhythm. The rhythm is 30 beats per minute and lasts for 3 minutes. You can ask your partner to prompt you with a metronome or sound. Therefore, you need 2 seconds to step up and down once. During the test, you should rotate your left and right legs. Your upper body and legs must be straight after each step up and down, and your knees must not be bent. Figure 2-1 Step test After the test, you should sit down immediately and measure your heart rate during three recovery periods: 1 minute to 1 minute 30 seconds, 2 minutes to 2 minutes 30 seconds, and 3 minutes to 3 minutes 30 seconds after exercise. Your partner helps you time and record your heartbeat after exercise. For the test to be accurate, you must pedal 30 times per minute for the heart rate measurement during the recovery period after exercise to be valid. Self-evaluation scales 2-3 can record your heart rate and cardiopulmonary function adaptation after exercise. The evaluation index calculation formula is as follows: Evaluation index = duration of climbing steps × 100/2 ×. Table 2-2 is the reference standard for the step test for the 18 to 25-year-old age group. For example, if a man's evaluation index is 52.5 times, his cardiopulmonary function adaptability is poor.
Table 2-2 Reference standard for using step test to evaluate cardiopulmonary function adaptability. Evaluation index of three-minute step test. Adaptability grade for men and women: 1 point, 45.0~48.54.6~48.52 points, 48.6~53.548.6~53.23 points, 53.6~62.453.3 ~ 62.44 points 62.5 ~ 70.8 62.5 ~ 70.25 points > 70.9 > 70.3 Note: Table 2-2 is selected from the "Chinese Adult Physical Determination Standard Manual" by the Chinese Adult Physical Determination Group, 1996. 3. How to evaluate cardiopulmonary function adaptation? After completing the cardiorespiratory fitness test, you should evaluate your test results and establish goals for improving your cardiorespiratory fitness. Compared with other people of the same age group, if your cardiorespiratory function adaptation ability is listed in the "1 point" or "2 points" level, it means that your current cardiorespiratory function adaptation level is lower than the average level and is poor or poor. ; If you are listed in the "4-point" level, then your cardiopulmonary function adaptation level is higher than the average level of people of the same gender and age group, and is considered strong; "5-point" level refers to your cardiopulmonary function adaptation level. People who are in the top 15% of their age group are considered strong. However, regardless of your current cardiorespiratory fitness status, you should insist on regular physical exercise to improve your adaptability in this area. Test method: The subject stood in front of the steps and walked up and down the steps according to the rhythm of the metronome at a rate of 30 times/min. That is, starting from the ready position, when you hear the first sound, step on the step with one foot; when the second sound is heard, straighten the step leg and stand with the other foot on the step; when the third sound is heard, step on the step first; When the sound is heard, the other foot also comes down to the ground and returns to the ready position. Use the speed of going up and down every two seconds, with the palm of your hand facing upward, and place it on the table. If it lasts for 3 minutes, the step movement index will be displayed, and the result will be directly filled in the table.
What are the techniques for the physical fitness test step experiment? On what basis is it graded?
The step test is one of the test items in the "National Student Physical Health Standards". It tests students' heart rate changes after quantitative loading and evaluates students' cardiovascular function. If you fail this item, the total score of the "National Student Physical Health Standards" will be failed.
The step test tests the human body after three minutes of continuous exercise. It tests one minute to one and a half minutes, two minutes to two and a half minutes and three minutes to three and a half minutes after the end of exercise. Three Regarding the pulse condition in half a minute, whoever's pulse recovers faster within three minutes after exercise will have a higher score in the step test.
In order to get a high score in the step test, on the one hand, you should do more aerobic exercise, such as long-distance running, mountain climbing, and swimming, to increase your cardiopulmonary function. On the other hand, you should also pay attention to the correct method during the test. Yes:
1. After three minutes of walking up and down the stairs, you should immediately sit down in the most comfortable way, clamp the finger pulse clamp as soon as possible, and try to keep the body as still as possible;
2. Close your eyes as much as possible. The only thing you have to do is to maintain the slowest rhythm and the deepest breathing. Remember: the slower the better, the deeper the better;
3. Three things to do after exercise Within a minute and a half, just calm your body, mind, and take deep breaths. Do not drink water or drinks.
If you do this, you will pass the exam.
I hope my answer can be helpful to you. If you are satisfied, please accept it. Thank you.