Nautilus Quinton Owner's Manual page 30

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Fitness Rating Norms (VO2max)
Men
Women
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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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
MORE WORKOUTS: FIT TEST PROGRAM
AGE 20 – 29
High 51.4 +
Good 51.3 – 46.8
Average 46.7 – 42.5
Fair 42.4 – 39.5
Low 39.4 or less
High 44.2 +
Good 44.1 – 38.1
Average 38.0 – 35.2
Fair 35.1 – 32.3
Low 32.2 or less
30 – 39 40 – 49
50.4 + 48.2 +
50.3 – 44.6 48.1 – 41.8
44.5 – 41.0 41.7 – 38.1
40.9 – 37.4 38.0 – 35.1
37.3 or less 35.0 or less
41.0 + 39.5 +
40.9 – 36.7 39.4 – 33.8
36.6 – 33.8 33.7 – 30.9
33.7 – 30.5 30.8 – 28.3
30.4 or less 28.2 or less
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50 – 59 60 +
45.3 + 42.5 +
45.2 – 38.5 42.4 – 35.3
38.4 – 35.2 35.2 – 31.8
35.1 – 32.3 31.7 – 28.7
32.2 or less 28.6 or less
35.2 + 35.2 +
35.1 – 30.9 35.1 – 29.4
30.8 – 28.2 29.3 – 25.8
28.1 – 25.5 25.7 – 23.8
25.4 or less 23.7 or less