Vodka is a popular beverage which is generally composed of ethanol and water. Now you can use it for hygienic purposes, as well!
If your feet smell less than swell, wipe them down with a vodka-soaked wash cloth to get rid of the stench.
It’s the same principle as rubbing alcohol (which works equally well if you’d rather drink your Grey Goose).
How Does Vodka Destroy Foot Odors?
Vodka contains alcohol, which is antiseptic and drying, so it destroys odor-causing fungus and bacteria and dries out the moisture that lets these organisms grow.
Vodka Ice Packs
Freeze a plastic bag filled with vodka and apply as an ice pack on aches and pains. Helps numb pain.
Vodka Mouth Wash
Cinnamon and vodka can be mixed to create a natural mouth wash, although for sensitive gums it may be best to stick to alcohol free mouth wash or a warm salt water rinse.
In Russian folklore, vodka was used to cure many ailments from a simple headache, the common cold and a bad hangover. You can also create vodka tinctures as an herbal remedy to consume orally or use topically as an anesthetic. Vodka has also been used to swish around an aching tooth to relieve pain.
Did you know?
The name vodka evolved from “voda“, a Slavic word which literally means water.
Note of Caution: Excess consumption of alcohol in any form enhances the risk of major diseases.
Drug abuse problem is one of the major problems facing many young people today. National surveys indicate that persons in the age group of 18 to 25 are most likely to use illegal drugs.
Why do young people, or why does anyone, young or old, use drugs? Studies reveal that responses such as the following are common.
“They make me feel good.”
“My friends all do it.”
“I’m more relaxed and friendly when I’m high.”
“I was curious.”
Unfortunately, the drug user’s life sooner or later becomes disrupted. Drugs can cause a wide variety of physiological and psychological problems. Drug abuse can interfere with school performance and personal relationships. It can cause lost jobs and cut short promising careers. It can ruin lives.
Many drug abusers are not aware they have a problem. They rationalize that they can stop anytime. Unfortunately, the research shows this is not true in many of the situations.
When to Get Help For a Drug Problem
Do you take drugs or drink to get ready for social situations?
Do you take drugs or drink to avoid facing personal problems?
Do you hide your drinking or drug use from others?
Do you take drugs and drink when you are alone?
Do you get annoyed at others who suggest you drink or take drugs too much?
If you answer yes to many of the questions in the box above, you may have an alcohol or drug problem and should talk to an alcohol and drug counselor at your college health center.
Living a life of robust energy and fitness is a quality of life on the opposite end of the spectrum from a life of using drugs. Your quality of life does not depend on doing right or wrong or whether you are good or bad. Your quality of life is determined by your choice to live at your potential and to live each day to the fullest.
Exercise can be your drug – your recreational drug! Exercise can help you to handle personal demands, achieve career goals and maintain good health and wellness. Remember that wellness refers to engaging in behaviors that enhance the quality of your life. Regular exercise is the key to maximizing your potential.
Drug use has the potential to mess up your health and the quality of your life. Drugs used for treatment, cure, prevention, or pain relief are referred to as medicines. Such medicines have kept people alive and helped in maintaining health. When a person uses drugs for reasons other than medical treatment, this behavior is called recreational drug use. Drugs are used recreationally to lessen social tensions, to seek sensations of pleasure, to enhance physical performance, to rebel against the pressures of society, to gain peer acceptance, or for a combination of these reasons.
Drugs are classified according to the physiological affect they have on your body as follows.
Stimulants. Speed up your nervous system, increase alertness and excitability.
Depressants. Slow down your nervous system, Help you to relax (known as tranquilizers or sedatives).
Psychoactive drugs.Â Alter moods, feelings, perceptions.
Narcotics. Powerful pain killers that cause pleasurable feelings.
Inhalants. Volatile non-drugs producing drug like effects when inhaled, substances such as glue and gasoline fall into this category.
Designer drugs. Illegal manufactured drugs that tend to mimic controlled substances. Generally more powerful and dangerous than the drugs they mimic.
Commonly Abused Drugs
Caffeine and alcohol are classified as drugs. All are legal and commonly used today in our society.Â TheyÂ have the potential to be harmful if abused. Anabolic steroids, most often used by athletes, have also become a concern. The so-called recreational drugs, such as crack and marijuana, are another form of drug that can cause serious health problems.
Caffeine. Caffeine is a stimulant. Millions of people drink or ingest caffeine daily. It is found in cola drinks, chocolate, and of course, coffee. Restricting consumption to a couple of cups of coffee or cola a day allows a person to get the benefits without hurting his or her health.
Alcohol. Alcohol, although socially acceptable, has probably caused more social, emotional, and physical damage to users andÂ their families than any other drug. People drink to celebrate, to relax, to ease social situations, to feel good, and for a multitude of other reasons.
Because alcohol is accepted inÂ society as legal and appropriate, it is important to use it responsibly. This means drinking slowly (not more than one drink per hour), eating when drinking and, most important – not mixing drinking and driving.
Some people have a low tolerance for alcohol or may lose control over t heir alcohol consumption. These situations can lead to alcoholism. To date, there is no way of determining in advance who will have trouble with alcohol. A tendency toward alcoholism can be inherited, thus the drinking of alcohol can be very risk y for some people. However, the question remains, is the “inherited” from learned behavior or an actual physical connection?
Steroids. Anabolic steroids are powerful drugs that can change the way the body works. They can increaseÂ body weight, muscle size and strength. They are looked upon as performance-enhancing agents. However, because of the serious health risks, physicians and sports organizations are against the use of steroids. Steroids are used medically to help the body heal. However, doses given for medical reasons must be carefully monitored by doctors.
Even though steroids appear to increase muscle bulk and strength, they can cause serious health problems. Side effects range from acne to cancer. Even heart attacks may show up years later after use. Bone growth can be hindered. In males, testicles shrink, with impotence and sterility resulting. Female uses end up with increased growth of facial and body hair. Over 70 harmful side effects have been identified.
Aside from physical problems, steroids can cause depression and violent behavior. Infections from steroid injections have led to infections such as hepatitis (a liver disease) and AIDS. Most important, many elite athletes who were known steroid users have died at a young age because of steroid use.
Despite these frightening facts, the use of anabolic steroids is increasing. And not just among athletes, but among fitness enthusiasts who want to experience strength gains and muscle definition beyond those seen with training and nutrition alone.
Some users report a feeling of euphoria. Many users don’t care about heart disease 20 years from now. They are only concerned with the present. Some physicians feel that steroids may be one of the most addictive drugs in America. Suffice it to say, the dangers from the use of this drug far outweigh its immediate benefits. Proper training will bulk up your muscles if this is your desire. It just might take a little longer.
The most widely used recreational drugs are cocaine and marijuana. Use of these drugs produces feelings of exhilaration, euphoria, and well being. The effect is rapid and the high lasts from5 to 20 minutes for marijuana to 2 to 4 hours for cocaine.
After the euphoric feeling subsides, a depressed feeling often follows. Complications from cocaine use can range from cardiac problems to nervous system problems that can even result in death.Â To say it simply, cocaine use can be devastating and it has no place inÂ a healthy living style.
Marijuana, or pot, is characterized by many people as a harmless drug because it creates a relaxed and dreamy high and seems to be less addicting than some other drugs. Nevertheless, a wide range of reactions to this drug has been documented. There appear to be some potential health problems related to its use.
The Choice is Yours
Drugs prescribed for medicine have a place in helping people to achieve better health. However, unwise use of drugs can severely mess up your health and reduce your quality of life. As you begin to realize how good it feels to be physically active and to be in good physical shape, it will be easier to refrain from destructive behaviors such as using drugs or alcohol. People who have achieved a high level of wellness do not use drugs. If they do drink alcohol, they do so in moderation and control.
The choice, of course, is yours. Exercise regularly, eat properly, get adequate rest, manage stress and refrain from drugs. You might be thinking that although these things are important they are not important during your high school or college years. You may feel that for now you want to enjoy being inactive, eat what you want and will have trouble when you want, sleep less, and enjoy the parties. After all, you only live one and are only young for a short time. But you are fooling yourself if you think that such living patterns now cannot have a negative effect on the quality of your life later on.
We know without a doubt there is no place for drug dependence in a health lifestyle. The best alternative to the instant gratification that recreational drugs offer is to adopt and maintain an active way of life. Being physically fit means having a body that can function at its optimal efficiency. This translates to robust health and the availability of excess energy to fully appreciate the joysÂ life.
Fall is upon us – or darn close. In my neck of the woods it’s so chilly right now it feels like Halloween! That got me in the mood for some fall goodies and what is better than a fun fall freebie?
So… I have a couple of fall recipe cards free you can download right now and use as wish. Print as many as you’d like. Digital cards are great to have on hand. Spill something on one and you can print a fresh new copy right away.
The cards are in PDF files. Each PDF file is one page and contains two cards. So one page of paper will print out two cards each time you print it. It is recommended that you use card stock for the best results, but certainly any kind of paper you wish to use is fine.
The first blank recipe card – no lines – is adorned with a pumpkin and falling leaves and a soft autumn orange color.
The second is also in pretty fall colors with a fall “harvest” at the top featuring a pumpkin in the middle.
Both cards are totally free to download. Just click on the image of the one you’d like. Grab them both!
Fall Recipe Card One: Fall Blank Recipe Card: Pumpkins
Halloween Recipes – Fun and healthier Halloween treats for you and the kids in your life (of all ages!) Freebie Hint: Check out Witches Brew for another free recipe card, already filled in with the recipe.
Backaches are awful. If you have serious back pain, always see a doctor. However, if your back pain is from strain or bending more than usual – those everyday twinges and aches, perhaps some of the following tips can help you.
Biting Backaches: Prevention
Avoid any sudden strain. Exercise regularly to limber the back and strengthen its supporting abdominal muscles.
If you sit for long periods, make sure your back is property supported. Place a small roll in the arch of your lower spine (at belt height) to maintain its normal S-curve. Stuff the inside of a paper towel roll with rags and strengthen it with masking tape for a home made roll.
When lifting, never bend down from the waist. Lower and raise yourself at the knees. Keep your back straight and hold the object close to your body.
Balance items you carry evenly on both sides of your body and hold them close. Alternatively, use a back pack.
Sleep on your back if possible, with knees raised on a pillow. If you sleep on your side, a pillow between the knees is a big help.
For a firm bed, place a bed board between the mattress and the box spring. Cut a sheet of 3/4-inch plywood 1 inch smaller all around than your mattress and sand its edges for a home madeÂ bed board.
Limit activity or stray in bed for 48 hours.
Depending on which works better for you, apply either heat or a cold pack for 15 minutes at a time every couple of hours over a period of 2 days. Keep an athlete’s soft cold pack inÂ the freezer or use a bag of frozen peas. Both will mold easily to your back.
Aspirin or ibuprofen will help combat both pain and inflammation. Acetaminophen only pain.
ToÂ minimize chronic minor back pain, tip your pelvis back, then forward, until you find the position of least pain. Maintain it.
Strengthening and stretching the muscles of your lower back will help prevent lower back strain. The following exercises progress from gentle to strenuous. Do only what is comfortable for you. Stop exercising the moment you feel pain. If you have had back problems, consult your doctor before starting.
Pelvic Tilt. Lie on your back with both of your knees bent. Keeping your spine against the floor, squeeze your buttock muscles as hard as you can. Pull your stomach muscles in, flatten the small of your back to the floor and hold for five seconds. Your pelvis will tilt slightly upward of its own accord. Don’t try to raise it. Repeat 10 times.
Cat Stretch. Kneel on your hands and knees. Then arch your upper back upward, contract your stomach muscles, and let your head drop. Hold for five seconds. Follow this by raisin your head and reversing the action until you return to the kneeling position. Avoid pushing your pelvis forward to create a sway back. Repeat 5 to 10 times.
Hip Roll. Lie on your back, both arms out for support. Raise your knees toward your chest andÂ then roll them gently from side to side, keeping your shoulders on the floor if you can. Roll 10 to 20 times.
Backward Leg Raises. Lie flat on your stomach, resting your head on folded arms. Keeping your pelvis on the floor, slowly raise one leg from the hip until your foot is 6 inches above the floor. Repeat 5 to 10 times with each leg.
Single Leg Raises. Lie on your back, knees bent, arms crossed under your head, and both elbows touching the floor. Straighten one leg. Slowly raise it as high as you can. Hold itÂ 5 seconds, then lower it slowly to the floor. Repeat 5 to 10 times with each leg.
Diagonal Reach. Start on your hands and knees. Slowly reach your right arm out in front of you. At the same time, reach your left leg straight out behind you. Stretch and hold for 5 seconds. Return to your original position. Then stretch your left arm and right leg. Repeat 10 times.
Home Made Back Packs
To make a temporary back pack for carrying your lunch on as short hike, bringing home trailside treasures, or transporting other light objects, just close the waist of a long-sleeved sweatshirt or jacket with pins or string. Knot the sleeve ends together to form a strap. Stuff your cargo inside, slip the strap over your shoulders and you’re on your way.
Days Gone By: Victorian Back Aches
Consider the Victorian corset. Made of heavy canvas, with vertical stays of whalebone or steel, it encased a woman in a rigid cage from hip to bust. Many little girls got their first one at ageÂ three or four. By adolescence they were wearing adult versions, tightly laced up the back to achieve something close to Scarlett O’Hara’s triumph of a 17 inch waist.
Ladies of the time were thought to be so delicate that their muscles couldn’t hold them upright without assistance. The corset made this myth aÂ reality. By the time girls were ready for adult corsets, their back and abdominal muscles had atrophied so badly that many couldn’t sit or stand without one.
This berry crumble pie recipe comes from a very popular restaurant and is in demand all year long by its customers. A long standing favorite!
One satiated customer said, â€œThis was by far the best dessert I have ever eaten and my obsession to eat every crumb could easily have been mistaken for an eating disorder!â€
This pie features raspberries; however, you could use any favorite pie berry such as blueberries, strawberries, etc. We’ve been given permission to share it with one and all – hope you enjoy!
The Satiating Berry Crumble Pie Recipe
1 -1/3 cups (2-2/3 sticks) unsalted butter, room temperature
2/3-cup sugar plus 1-1/2 to 3 cups of sugar, depending on sweetness of berries (divided)
1/2 teaspoon vanilla extract
1/2 teaspoon salt
1/2 teaspoon baking powder
3-1/2 cups flour
Almond Streusel (see recipe below)
6 cups (3 pints) raspberries â€“ pick over but do not rinse (see note)
1/2 cup cornstarch
1 tablespoon vanilla extract
12 small disposable pie tins (see note) Directions:
Cream butter and 2/3 cup sugar until well mixed. Add egg and vanilla, scraping with a rubber scraper and mix well.
In a mixing bowl, combine salt, baking powder and flour. Add to butter mixture all at once and mix just until combined. Scrape dough onto plastic wrap and form in a flat disk. Cover and refrigerate at least one hour.
After dough has chilled, lightly dust a work surface with flour. Divide dough into 12 equal parts and roll out the dough to fit pie tins. You may roll dough scraps over again but be careful not to incorporate too much flour or dough will become crumbly. You may have to chill the scraps again before you roll them. Once you have rolled out the pie shells, fit them into pie tins making sure the dough reaches the outer rim of the tins. Return tins to refrigerator.
Prepare almond streusel and set aside.
To make filling, preheat oven to 375-degrees. Combine unwashed berries with remaining 2-1/2 to 3 cups sugar (depending on sweetness of berries), cornstarch and vanilla. Immediately spoon about 1-1/2 cups of the berry mixture into each tart shell. It is okay to heap the filling in the shells. The berries will cook down. (See notes).
Divide almond streusel evenly among pies. Set on cookie sheets and bake in preheated oven 20 to 25 minutes or until streusel is golden and you see juice from the berries bubbling up in the center of the pies. Remove from oven and cool. Recipe makes 12 pies, one serving each.
Almond Streusal Recipe
Ingredients: 1-1/4 cups sugar
1/2 cup plus 2 tablespoons of flour
3/4 cup (1-1/2 sticks) cold, unsalted butter cut in very small pieces
1/2 cup sliced blanched almonds
Directions: Combine sugar and flour. Cut in butter using two knives, your fingers or a food processor. Toss almonds with butter/flour mixture. Refrigerate until ready to use. Divide streusel evenly between pies.
Pastry recipe makes enough for 12 individual, 7-ounce pies. You may use disposable pie tins. They should measure at least three inches across the bottom, five inches across the top and be at least 1-3/8-inches high. You my find them at kitchen supply stores and some large grocery stores.
Not washing the berries again will prevent excess liquid in the filling.
After adding sugar and cornstarch to berries, very quickly add mixture to crusts, top with streusel and bake. If berry mixture sits too long, you will have too much liquid.
Free picnic invitations you can download and print and keep for those yearly picnic outings.
Picnics can be a healthy family affair, a fun daytime outing with friends, or right in your own backyard. Commune with mother nature, get a good dose of fresh air and sunshine and enjoy the companionship and fun of a relaxed meal. All with a simple picnic.
When enjoying a picnic, you do want to make sure everyone stays healthy. In other words, you don’t want your picnic food to go bad. Check our article Picnic Survival on tips to achieve a food-safe picnic for all.
We also share some tips on Packing for a Picnic. Complete with ideas and tips for your picnics food feast.
Last but not least, you may also want to check out Picnic Pleasure: Then and Now. Whatever your reason for a picnic, itâ€™s the the spirit, not the food, that makes a picnic special.
Free Picnic Invitations
To help you get your picnic plans off and running, we’re giving away a PDF of picnic invitations. The first page is the front of the free picnic invitation and the second page, the back. If you have a double sided printer and are familiar with using this feature, simply use the double-sided option and both sides will print.
No double sided printed? No problem! Simply print page one, turn your paper according to your printer’s specs and print the back of the free picnic invitation. You’ll get two invitations per page. Print as many as you need or want, keep the file for future use or share with friends and family.
It’s truly a total freebie. We haven’t done a Friday freebie in a while, so we’re putting the free picnic invitation into the Friday Freebie category, even though we’re a few hours early.
Hope you enjoy – and make use of – the free picnic invitations, because picnics can be a healthy, wholesome event for kids of all ages!
Download Your Free Picnic Invitations
Simply click the picture below. This image is the front of the invitation. The back of the free picnic invitation is beneath the front image.
Miss Read (1913-2012) was the pseudonym of Mrs. Dora Saint, a former schoolteacher beloved for her novels of English rural life, especially those set in the fictional villages of Thrush Green and Fairacre.
While reading this evening, a few paragraphs just begged to be shared. These paragraphs share how children amused themselves back in they days of innocence and hard work. How mother nature amused, taught and delighted both child and adult.
I’m going to share those paragraphs in hopes others may enjoy this sweet journey back in time to the goodness of nature.
“How lucky country children are in these natural delights that be ready to their hand! Every season and every plant offers changing joys. As they meander along the lane that leads to our school all kinds of natural toys present themselves for their diversion.
The seedpods of stitchwort hang ready for delightful popping between thumb and finger. Later the bladder campion offers a larger, if less crisp, globe to burst. In the autumn, acorns, beechnuts and conkers bedizen their path, with all their manifold possibilities of fun.
In the summer time, there is an assortment of honeys to be sucked from bindweed flowers, held fragile and fragrant to the hungry lips, and the tiny funnels of honeysuckle and clover blossoms to taste.Â Outside the Post Office grow three fine lime trees, murmurous with bees on summer afternoons, and these supply wide, soft young leaves in May, which the children spread over their opened mouths and, inhaling sharply, burst with a pleasant and satisfying explosion.
At about the same time of year the young hawthorn leaves are found good to eat. ‘Bread and cheese’ some call them. While the crisp sweet stalks of primroses form another delicacy, with the added delight of the thread like inner stalk which pulls out from the hairier outer sheath.
The summer time brings flower games, the heads and red satin skirts made from the turned-back petals. ‘He loves me, he don’t’ counted solemnly as the daisy petals flutter down, and ‘Bunny’s mouth’ made by pressing the sides of the yellow toadflax flowers which scramble over our chalky Fairacre banks.
And always, whatever the season, there is a flat ribbon of grass blade to be found which, when held between thumbs and blown upon, can emit the most hideous and ear-splitting screech, calculated to fray the nerves of any grownup, and warm the heart of any child within earshot.”
On so on it goes. Imagine living in such times, when nature was all that was needed to amuse and delight. When people treated each other with respect and kindness. When the body was far more than a mere sex object…
Although athletic skill and general motor skill are not necessary to be physically fit, some enjoy evaluating motor skills to test abilities. This article will address three motor skills and how to go about evaluating motor skills.
General motor skills generally refers to one’s level of ability in a wide range of physical activities. Speed, power, balance, agility, reaction time and coordination are the traits identified with motor skill performance.
In a successful performance, these skills blend into a single effective movement, such as stroking a tennis ball. The movement may be quite complex. For example, hitting a fore-hand in tennis involves three moving factors.
The body (feet).
Integration of motor abilities in a coordinated manner leads to graceful movement.
The skills involved in each sport are quite specific. Success in one activity does not necessarily mean equal success in another. It is impossible to measure all the specifics of complex physical activities.
An acceptable alternative has been to sample some of the specific traits involved in athletic performance to assess one’s general motor fitness. A person who scores well on a motor skill test usually has the potential for successful performance in a sport in which he or she receives instruction and practice. Tests of motor ability may reflect a person’s potential to perform well in specific sports.
The tests recommended here do not examine all the traits related to general athletic ability. However, the agility run, 20-yard dash, and vertical jump have emerged as excellent indicators of agility, speed and power.
Again, based on the time needed to perform these tests and ease of administering and scoring them, these tests are practical tools for getting a sense of your general athletic ability. At the end of this there is a chart with which you can rate your performance on these tests.
Evaluating Motor Skills with the Agility Run
Purpose: To measure the ability to move with quickness, speed and balance.
Procedure: Start by lying face down with your head behind the starting line and your arms flexed and hands placed just outside your shoulders. On the command “go” (the stop watch starts), jump to your feet and run as fast as you can to the end line, a distances of 30 feet.
Turn around as one foot touches or crosses the end line and then sprint back to the starting line. Then weave in and out around four chairs or boxes spaced 10 feet apart to the end line.
Turn and weave back through the chairs (in the opposite direction) to the starting line. You then sprint to the end line, touch or cross it with your foot, and turn and sprint past the finish line.
The time necessary to complete the run is recorded to the nearest tenth of a second. A wet towel may be provided so you can wipe your feet before the run. This allows better traction during the run.
Not touching the lines at each end.
Touching or accidently touching the chair.
Not following the prescribed course.
Evaluating Motor Skills with the 20 Yard Dash
Purpose: To measure speed.
Procedure: Mark off 20 yards on the gym floor.
Have your partner stand at the finish line with a stop watch in raised hand.
As he or she drops the raised hand, the stop watch is started.
Start running as you see the hand begin to drop.
Sprint as fast as you can to the finish line.
The time it takes to complete the dash is recorded to the nearest tenth of a second.
Record the fastest of three trials.
Improper Procedure: Jumping the signal start.
Purpose: To measure the power and explosiveness of the body.
Procedure: Face the jumping board or wall and stand slightly in front of it with your feet flat on the floor and both arms fully extended over your head. Have a partner note the point where the extended tips of the middle fingers touch the board.
Now turn so that a side of your body is to the jump board. Without moving your feet (you are not allowed to step into the jump), take a deep squat and jump, touching the board as high as possible with the fingers nearest the board. After a brief rest, try a second jump.
Record the greatest distance obtained between your standing reach and your jumping reach, to the nearest half inch.
Not measuring a true standing reach.
Moving the feet in preparation to jump.
You may find that you are not satisfied with your performance on these motor skill tests. In general, after some exercise training, it is easier to improve on the basic exercise tests than on tests of athletic skill. However, with some specific motor skill exercises you can become faster, more agile, and more explosive.
Use your test results as a starting point. Keep in mind that having a high level of motor skill is not necessary for being physically fit. However, improving on some of these traits can help you better enjoy a variety of sports and recreational activities.
Studies show that depressed people often lack B vitamins. Beans deliver a significant dose of these vitamins. What better way to get a good helping of them than in a delicious bean dip? Plus the “to-go-with” possibilities are nearly endless.
A useful procedure for assessing your cardiorespiratory fitness is the heart rate recovery test in the form of a step test. Stepping on and off a bench for a 3 to 5 minute time period at a selected cadence has long been used for rating a person’s physical capacity for hard work and evaluating the effects of training.
Although not considered the best predictor of cardiorespiratory fitness, the heart-rate during recovery from a standardized step test is a simple way to evaluate the heart’s response to exercise. The faster your heart rate recovers after the standardized exercise bout, the higher your fitness rating. The test is easy to administer on an individual basis or to a large group.
It takes little time, does not require special skills to perform, and requires a minimum of equipment. A locker room bench or bleachers, a watch, and a card for recording pulse counts. The testing can easily be done with the procedure described here.
Heart Rate Recovery Test Procedure
A locker room bench (generally 18 inches high) is recommended for both men and women. A roll-out bleacher seat (usually 16 inches high) can be used. If neither is available, a sturdy chair (17 inches high) can be used. Step-test ratings presented in the table below are based on stepping up on an 18-inch bench.
Work with a partner. When the tester gives the signal “Begin,” the watch is started and you start stepping onto the bench. First the left foot up, then the right foot up. Then left foot down, right foot down. This complete stepÂ represents four counts. Note that it is permissible to change the up foot during the test. Step to the following cadence: 120 counts per minute or 30 complete step executions per minute (0ne four-count step every 2 seconds – up, up, down, down). In a group situation, the instructor will keep the cadence.
Continue the exercise for 3 minutes. Keep the tempo and be sure to straighten your knees as you step on the bench. After stepping for 3 minutes, sit on a chair or straddle the bench facing your partner.
One minute after the exercise period stops, the tester counts your pulse beats for 30 seconds. He or she should record the pulse for the following periods during recovery.
1 to 1-1/2 minute
2 to 2-1/2 minutes
3 to 3-1/2 minutes
In a group situation, the instructor will call out “Begin” and “Stop” for each 30 second period.
To take your pulse, the tester presses lightly with the index and middle fingers on the insideÂ of the wrist, thumb side.
For added accuracy the performer also can check his or her pulse at the carotid artery site, in the region just below the jawbone and just behind the Adam’s apple. This measurement provides a double check for accuracy, and the rate should not differ more than two beats from the tester’s count during a 30-second period.
A stethoscope, if available, provides the most accurate measurement.
Not keeping the cadence of 30 step executions per minute.
Failure to straighten the knees to full extension on the up steps.
Not counting the pulse accurately.
The sum of the three 30 second pulse measurements is your recovery index.
Download the Heart Rate Recovery Test Instructions in PDF