What is the 2-Minute Step Test?
First developed by Roberta E. Rikli and C. Jessie Jones as part of their Senior Fitness Test battery, the 2-minute step test is a submaximal exercise test designed to measure aerobic endurance in older adults. Unlike more strenuous assessments, it's a safe, accessible, and simple way to evaluate a person's cardiovascular fitness and lower body function without requiring advanced equipment. It's commonly used by clinicians, fitness professionals, and individuals to monitor changes in fitness over time.
Setting Up the Test Correctly
Proper setup is crucial for ensuring accurate and reliable results. Follow these steps to prepare for the test:
- Gather Equipment: You will need a wall, a measuring tape, and a piece of tape or a marker.
- Establish the Step Height: Have the participant stand next to the wall with their feet flat on the floor. Find the halfway point between their patella (top of the kneecap) and their iliac crest (the top of their hip bone). Place a piece of tape or make a mark on the wall at this height. This mark serves as the target for each knee lift.
- Position the Participant: The participant should stand upright facing forward, next to the wall, with arms relaxed by their sides. They can lightly touch a wall or hold onto a chair for balance if needed, but this modification should be noted.
- Explain the Procedure: Clearly instruct the participant to march in place for two minutes, lifting their knees to the designated tape mark. Emphasize that they should aim for a steady, continuous pace.
Step-by-Step Scoring Guide
Knowing how to score a 2 minute step test is straightforward, but it requires careful attention to detail.
Scoring Procedure
- Start the Timer: Once the participant is ready, give the "go" signal and start the stopwatch simultaneously.
- Count the Right Knee: The most important rule is to count only the number of times the right knee reaches the required tape height. Do not count the left knee, as this could lead to an inconsistent score.
- Observe Form: The assessor should watch closely to ensure the participant's knee consistently reaches the target height. If the knee does not reach the mark, that repetition should not be counted. Encourage the participant to maintain a steady pace, but don't stop the timer if they slow down or pause briefly.
- End the Test: After exactly two minutes, tell the participant to stop. Record the final count of successful right knee raises.
- Provide a Cool-Down: After stopping, have the participant walk slowly for a minute or two to cool down.
Example Scoring
If the participant lifts their right knee to the tape mark 50 times in two minutes, their final score is 50. If they lift their right knee to the mark 48 times but fail to reach the mark twice, the score remains 48.
Interpreting Your Results with Normative Data
Once you have the raw score, the next step is interpreting what it means. Comparing the score against age- and gender-specific norms, such as those provided by Rikli and Jones, helps determine the participant's functional fitness level.
Understanding Your Score: What the Numbers Mean
To interpret your score, compare it to the percentile ranges for your specific age and gender group. For instance, if a 70-year-old male scores 95, they are at the 50th percentile, indicating an average level of aerobic fitness for their age group. A score of 110 would place them at the 75th percentile, indicating higher than average fitness.
2-Minute Step Test Normative Data (Rikli & Jones)
| Age Range (Years) | Men's Average Score (50th Percentile) | Women's Average Score (50th Percentile) |
|---|---|---|
| 60-64 | 101 | 91 |
| 65-69 | 101 | 90 |
| 70-74 | 95 | 84 |
| 75-79 | 91 | 84 |
| 80-84 | 87 | 75 |
| 85-89 | 75 | 70 |
| 90-94 | 69 | 58 |
Source: Rikli, R. E., & Jones, C. J. (1999). Functional fitness normative scores for community-residing older adults, ages 60–94. Journal of Aging and Physical Activity, 7, 162-177.
Factors That Can Affect Your Score
Several factors can influence a participant's score beyond their fitness level. These include:
- Fatigue: A lower-than-average score could indicate overall fatigue or illness.
- Balance Issues: Holding onto a chair or wall for stability can affect the speed and height of the knee lifts, potentially resulting in a lower score.
- Motivation: The participant's effort and motivation level can play a significant role in their final score.
- Medical Conditions: Underlying health issues, such as heart or lung conditions, can directly impact aerobic endurance.
Advanced Tips for Accurate Testing
To ensure the highest level of accuracy and safety during the 2-minute step test, follow these additional tips:
- Use a Metronome: Using a metronome set to a consistent beat (e.g., 96 steps per minute, or 48 right knee lifts per minute) can help the participant maintain a steady pace throughout the test.
- Monitor Vitals: For individuals with known health conditions, it may be advisable to monitor their heart rate, blood pressure, and respiratory rate before and after the test.
- Create a Safe Environment: Ensure the testing area is free of hazards.
- Documentation: Record any modifications made during the test, such as using a chair for balance, to ensure consistency in future testing.
- Track Progress: Re-administer the test periodically to track changes in fitness over time.
Conclusion: A Simple Path to Better Health
The 2-minute step test is more than just a measurement; it's a valuable tool for encouraging an active lifestyle. By understanding how to score a 2 minute step test, you gain a clear, objective measure of cardiovascular endurance. Whether you're a senior yourself or a caregiver, this simple assessment provides insight into functional fitness, enabling you to set realistic goals and track progress on the path to better health. For more detailed information and resources on administering the test, consider consulting a reliable source like the Shirley Ryan AbilityLab's guide on the 2-Minute Step Test.
