The document outlines a 3-minute step test to evaluate cardiovascular fitness by measuring heart rate before and after exercise. It provides a formula for calculating the fitness index based on heart rate measurements and includes a comparison scale for assessing fitness levels. Additionally, it lists various exercises with specified sets and repetitions for a workout routine.

1. 3-MINUTE STEP
TEST
HOW TO EVALUATE

2. PERFORM THE TEST
• The participant will count his/her heart rate while resting.
• The participant steps up and down on the platform for 3
minutes at a rate of 24 steps per minute.
• Immediately after the 3 minutes, measure the participant's
heart rate (HR1).
• After the participant rests for 1 minute, measure their heart rate
again (HR2).

3. CALCULATE THE FITNESS INDEX (FI):
• Use the following formula to calculate the Fitness Index:
• Since the duration of the exercise is always 180 seconds (3
minutes), the formula simplifies to:

4. INTERPRET THE RESULTS
• Compare the calculated Fitness Index with normative data or fitness level categories to
interpret the participant's cardiovascular fitness. Here is a common scale for adults:

5. EXAMPLE
• Suppose a participant's HR1 is 100 bpm, and HR2 is 80
bpm.
• Calculate the FI:
• According to the scale, a Fitness Index of 50 indicates a
"Below Average" cardiovascular fitness level.

6. EXERCISES FOR TODAY
• Sit-ups (Sets: 3 Repetitions: 15-20)
• Push-ups (Sets: 3 Repetitions: 10-15)
• Sit and reach (Sets: 3 Duration: Hold for 20-30 seconds each stretch)
• RussianTwists (Sets: 3 Repetitions: 20 (10 per side))
• Jumping Jacks (Sets: 3 Repetitions: 30)
• Mountain Climbers [Sets: 3 Repetitions: 20 (10 per side)]
• Burpees (Sets: 3 Repetitions: 10)