Enraf Nonius 1665901, Инструкция по эксплуатации

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10.5.4
2-km UKK walking test
The UKK walking test is a condition test which was developed at the UKK* Institute in Finland with the goal of
measuring the physical condition of adults. It is a submaximal test. This means that people taking the test do
not have to exert themselves to the maximum.
The 2 km should be covered walking (i.e. not running), as quickly as possible and at a consistent pace at which
the test subject is still able to talk. The heart rate should be around 80% of the maximum heart rate (i.e.: 80%
of 220
– age). If the test is carried out properly, the heart rate will remain roughly constant during the test. At
the end of the test, the heart rate and walking time will be recorded. A different (and better) option is to
measure the heart rate using a heart-rate meter at different points during the test (for example 500m, 1000m,
1500m and 2000m) and to take the average of the readings.
Research at the UKK Institute has shown that the 2-km walking test is suitable for nearly everyone aged
between 20 and 65. The test is not recommended for children. People over 65 may take the test if they are
healthy and perform regular physical exercise. The test does not offer accurate results for very active people in
good shape, as it tends to underestimate their condition.
This test makes it possible to
establish a person’s condition in a relatively safe and easy way. The test is less
reliable for overweight people, and also for people with serious conditions or handicaps for whom strenuous
walking would not be advisable. The test is also less useful for people who do a lot of training.
* UKK stands for Urho Kaleva Kekkonen (the Finnish president from 1956-1981). The institute in Tampere was named after him
.
Performing the 2-km UKK walking test
When performing the UKK walking test for the first time, it is advisable to do so under the supervision of
qualified personnel. After this, the test may also be performed independently.
Before carrying out the test, the health of the participant must be assessed. For realistic, reliable results, you
must ensure standardised test conditions, the right supervision, the right measuring technology and accurate
test data.
Follow the instructions below to prepare for and perform the walking test:
•
Before the test it is better not to smoke, eat a heavy meal or carry out strenuous physical exertion. Do not
use alcohol or stimulants before the test. Do not eat anything during the 2 to 3 hours before the test.
•
Wear suitable clothing and sturdy shoes.
•
Warm up before the test.
•
Measure your heart rate. As it makes it easier to walk at the correct steady pace, a heart-rate meter is
recommended.
•
Walk normally for exactly 2 km at a consistent pace, as quickly as you can without endangering your
health. Do not speed-walk or run. With the EN-Motion, the test is carried out using automatic speed
adjustment. This means there is no need to select or change the speed manually.
•
Stop the heart-rate measurement after the test. Cool down thoroughly and stretch.
•
The EN-Motion treadmill records the walking time down to the nearest second and measures the heart rate
immediately at the end of the test. Because of the learning effect, it is advisable to regard the first attempt
as a practice test.