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C HA NG I N G T H E G A M E I N H EA LT H A N D F I T N E S S
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MORE WORKOUTS: FIT TEST PROGRAM
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Fitness Rating Norms (VO2max)
AGE
20 – 29
30 – 39
40 – 49
50 – 59
60 +
Men
High
51.4 +
50.4 +
48.2 +
45.3 +
42.5 +
Good
51.3 – 46.8
50.3 – 44.6
48.1 – 41.8
45.2 – 38.5
42.4 – 35.3
Average
46.7 – 42.5
44.5 – 41.0
41.7 – 38.1
38.4 – 35.2
35.2 – 31.8
Fair
42.4 – 39.5
40.9 – 37.4
38.0 – 35.1
35.1 – 32.3
31.7 – 28.7
Low
39.4 or less
37.3 or less
35.0 or less
32.2 or less
28.6 or less
Women
High
44.2 +
41.0 +
39.5 +
35.2 +
35.2 +
Good
44.1 – 38.1
40.9 – 36.7
39.4 – 33.8
35.1 – 30.9
35.1 – 29.4
Average
38.0 – 35.2
36.6 – 33.8
33.7 – 30.9
30.8 – 28.2
29.3 – 25.8
Fair
35.1 – 32.3
33.7 – 30.5
30.8 – 28.3
28.1 – 25.5
25.7 – 23.8
Low
32.2 or less
30.4 or less
28.2 or less
25.4 or less
23.7 or less
1 The American College of Sports Medicine, Guidelines for Exercise Testing and Prescription, 6th Edition, Lippincott WIlliams & WIlkins, Philidelphia, PA, 2000, p. 77.
Firefi ghter Fit Test (Gerkin Test)
The Firefi ghter Fit Test has a total of 16 stages lasting one minute each. The fi rst 3 stages are a warm-up set
with a speed of 3 mph and 0% incline. The following stages increase speed or incline from the previous stage.
When the test terminates, the “Cool Down” mode will be entered. The “Cool Down” mode will set the speed to
1 mph and the incline to 0%.
To use the Firefi ghter Fit Test program:
1. Put the chest strap on. Remember to wet the underneath of the chest strap, over the electrodes.
2. Press MORE WORKOUTS key. Then use the SPEED or INCLINE UP or DOWN keys to scroll through the
program options. When the console displays “GERKIN TEST”, press [ENTER] to select.
3. The console will then display “ENTER WEIGHT - LBS” (or “ENTER WEIGHT - KG” if in Metric mode). Enter
your weight using the numeric key keypad and press [ENTER].
4. The console will display “ENTER AGE 10 - 99.” Enter your age using the numeric keypad and press [ENTER].
5. The console will display “ENTER GENDER / 1 - MALE / 2 - FEMALE. Enter your gender code using the
numeric keypad and press [ENTER].
6. The console will display “PRESS START”. Press the [START] key to begin the test. Follow the onscreen
prompts. The fi rst 3 stages represent a 3-minute warm-up at 3 mph and 0% incline. The exercise time does not
start until the warm-up is completed. At the beginning of the test, the timer will count up from 0:00.
The following messages may be displayed during a fi tness test:
• “CHECK HR BELT” - Indicates that the heart rate signal has been missing for the last 30 seconds.
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Summary of Contents for Quinton
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