22
Dyaco
Canada
Inc.
2017
FIT TEST PROGRAM
The fitness test is based on the YMCA protocol and is a sub-maximal test that uses
pre-determined, fixed work levels that are based on your heart rate readings as the test progresses.
The test will take anywhere between 6 to 15 minutes to complete, depending on your level of
fitness. The test ends when your heart rate reaches 85% of maximum at any time during the test or
your heart rate is between 110 bpm and 85% at the end of two consecutive stages. At the end of
the test a VO2max score will be given. VO2max stands for Volume of Oxygen uptake which is a
measurement of how much oxygen you need to perform a known amount of work. The YMCA
protocol uses two to four, 3-minute stages of continuous exercise. You will be asked to choose
either, Male or Female at the beginning of the test. This choice determines which test parameters
will be used during the test. The only caveats are that if you are a very de-conditioned Male you
need to choose option Female. If you are a very conditioned female, you need to choose option
Male.
FITNESS TEST PROGRAMMING
1. Press the Fit Test button and press Enter.
2. The message window will display Gender Male. The word Male will be blinking. Use the Up and
Down arrows if you need to change to Female, then press Enter. The choice of Gender
determines which workload chart will be used for the test.
3. The Message Window will ask you to enter your Age. You may adjust the age setting, using the
Up and Down keys then press the Enter key to accept the new number and proceed on to the
next screen.
4. You are now asked to enter your Weight. You may adjust the weight number using the Up and
Down keys then press Enter to continue.
5. Now press Start to begin the test or Enter to modify your settings.
BEFORE THE TEST
Make sure you are in good health; check with your physician before performing any exercise if
you are over the age of 35 or persons with pre-existing health conditions.
Adjust the seat to the proper position so that when your leg is extended during pedaling there is
a slight bend at the knee of about 5 degrees.
Make sure you have warmed up and stretched before taking the test.
Do not take in caffeine before the test.
DURING THE TEST
The console must be receiving a steady heart rate for the test to begin. You may use the hand
pulse sensors or wear a heart rate chest strap transmitter.
You must maintain a steady 50 rpm pedal speed. If your pedal speed drops below 48 rpm or
goes above 52 rpm the console will emit a steady beeping sound until you are within this range.
You may scroll through the various data readings in the Message Window by pressing the
Display button under the Message Window.
The Message Window will always display your pedal speed on the right side to help you
maintain 50 rpm.
The data shown during the test is:
1. Work in KGM is actually an abbreviated form of kg-m/min. which is a work measurement of
kilogram-force meter/minute
2. Work in Watts (1 watt is equal to 6.11829727787 kg-m/min.)
3. HR is your actual heart rate; TGT is the target heart rate to reach to end the test.
4. Time is the total elapsed time of the test.
AFTER THE TEST
Cool down for about one to three minutes.
Take note of your score because the console will automatically return to the start-up mode after
a few minutes.
