17
FITNESS 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 maxi- mum 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 (see charts
below). 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 as shownin the charts below. 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.
Workload chart for male or very fit female:
Workload chart for female or de-conditioned 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.
Make sure you have warmed up and stretched before taking the test.
Do not take in caffeine before the test.
Hold the hand grips gently, do not tense up.
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.
6. The message window will always display your pedal speed on the right side to help you maintain 50RPM.
7. The data shown during the test is:
a. Work in KGM is actually an abbreviated form of kg-m/min. which is a work measurement of
kilogram-force meter/minute
Содержание Exercise Bike
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