Owner`s manual

NAUTILUS
®
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S
™
26
MORE WORKOUTS: FIT TEST PROGRAM
FIT TEST PROGRAM
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.
FireFighter 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.
MORE WORKOUTS