Star Trac 4500 Owner's Manual page 51

ACSM 1 MILE WALK TEST
ACSM 1 Mile Walk Fit Test: is the most accurate treadmill fitness test, as documented by the
American College of Sports Medicine, that requires only heartrate as feedback from the user.
Walk Fit is a 1 mile walking test that requires the subject to travel 1 mile at their fastest possible
walking speed. The subject maintains control by adjusting their speed as necessary during the test,
and then checking their heart rate manually or by using the contact heart rate or polar monitoring
system at the end of the test. The heart rate results are compared with charted data for the
corresponding age and gender ofthe subject. The result is given on a scale of 1-10 and includes the
calculated V02 max for the subject. V02 max is a physiological measurement of a bodies ability
to absorb oxygen an has specific correlation to you fitness level.
This test was performed on over 1000 people ages 18-69, male and female. The results ofthe Walk
Fit test were compared to V02 Max scores of the same subjects, and found to have the highest
correlation to actual V02 testing of any other fitness test utilizing heartrate feedback.
Quick Fit Test: is the same fitness assessment as Walk fit except that it requires the subject to
walk only 1/4 mile after the 2 minute warmup, thereby making this a quick and reliable method of
monitoring progress.
The Warm Up
Warming-up prepares you for physical activity by increasing body temperature, allowing the muscles
to relax and contract more smoothly and efficiently. Good warm-up exercises include walking,
bicycling, jogging and light calisthenics. Proper warm-up may also help prevent injuries and
reduce the likelihood of cardiac abnormalities. A mild sweat is a good indication that the body is
sufficiently warmed-up.
Pre-Exercise Stretching
A flexibility program prior to walking or running is designed to help improve performance or
reduce the risk of injury in the activity. When you are stretching, remember these simple rules:
An active warm-up is recommended preceding vigorous stretching exercises. If stretches
are performed, they should be done with caution, as to not over stretch muscles.
Maintain constant pressure during the stretch. The degree of stretching should not cause
significant pain.
Hold the stretch for 10-15 seconds and follow with dynamic movement.
Repeat each stretch two or three times.
If you feel yourself bouncing at any time during the stretch or if you feel pain, STOP.
The following muscle groups should be stretched/warmed up for any walking or running program: