Vision Fitness CLASSIC User Manual page 17

TOUCH CONsOLE pROgRAM INFORMATION
FITNEss TEsT pROgRAM: a workout based on the gerkin protocol. this test has various stages increasing
treadmill speed and incline until your maximum heart rate is reached. Your score is based on your gender, age
toucH and time needed to complete the test.
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the gerkin protocol was developed by dr. Richard gerkin of the Phoenix (arizona) Fire department. it is a sub-maximal graded treadmill
evaluation used by many Fire departments across the united states to assess the physical condition of the firefighters. the test requires
constant monitoring of the user's heart rate so the use of a telemetric chest strap is highly encouraged. the workout operates as follows:
wARM-Up: 3 minutes long at 1.6 - 4.8 km/h / 1.0 - 3.0 mph and 0% incline.
1) sTAgE 1: 1 minute long at 7.2 km/h / 4.5 mph and 0% incline.
2) sTAgE 2: 1 minute long at 7.2 km/h / 4.5 mph and 2% incline.
3) sTAgE 3: 1 minute long at 8.0 km/h / 5.0 mph and 2% incline.
4) sTAgEs 4 THROUgH 15: after every odd minute, the incline will increase by 2%. after every even minute, the speed will increase by 0.5
mph (0.8 kph). once the user's heart rate exceeds the target heart rate (85% of maximum as determined by the equation [220 – age] ×
[0.85] = target heart rate), the evaluation ends and the final evaluation stage is recorded.
5) COOL-DOwN: the test is completed when user's heart rate exceeds the target or the users completes all 15 stages, whichever occurs
first. then the treadmill will enter cool down for 3 minutes.
FITNEss TEsT sCOREs (estimated V02 maX (ml/Kg/min) per age category)
MEN AgE
Percentile 20-29 30-39 40-49 50-59
99 > 58.8 > 58.9 > 55.4 > 52.5
eXcellent eXcellent
95 54.0 52.5 50.4 47.1
90 53.9 52.4 50.3 47.0
good
80 48.2 46.8 44.1 41.0
70 48.1 46.7 44.0 40.9
aVeRage aVeRage
60 44.2 42.4 39.9 36.7
50 44.1 42.3 39.8 36.6
FaiR
40 41.0 38.9 36.7 33.8
30 40.9 38.8 36.6 33.7
PooR
20 37.1 35.4 33.0 30.2
10 37.0 35.3 32.9 30.1
VeRY PooR VeRY PooR
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5 31.6 30.9 28.3 25.1
wOMEN AgE
Percentile 20-29 30-39 40-49 50-59
99 >53.0 >48.7 >46.8 >42.0
95 46.8 43.9 41.0 36.8
90 46.7 43.8 40.9 36.7
note: changing the speed or incline
good
80 41.0 38.6 36.3 32.3
during the test will end the test and
70 40.9 38.5 36.2 32.2
60 36.7 34.6 32.3 29.4 enter cool-down. Press stop to end
50 36.6 34.5 32.2 29.3
the test at any time and see results.
FaiR
40 33.8 32.3 29.5 26.9
30 33.7 32.2 29.4 26.8
PooR
20 30.6 28.7 26.5 24.3
10 30.5 28.6 26.4 24.2
5 25.9 25.1 23.5 21.1
gOAL pROgRAMs: a series of workouts that allow you to select a specific goal that you would like to
acheive.
5K: a workout with a fixed distance of 5 kilometers (3.1 miles). incline is adjusted automatically throughout the workout. You
control the speed.
10K: a workout with a fixed distance of 10 kilometers (6.2 miles). incline is adjusted automatically throughout the workout. You
control the speed.
CALORIEs gOAL: a workout that allows you to select a specific number of calories you would like to burn during your
workout. increasing the calorie goal of the workout will increase the duration of the workout based on your speed. estimated
time to complete shown in bottom right hand corner of the screen.
DIsTANCE gOAL: a workout that allows you to select a specific distance you would like to travel during your workout.
increasing the distance goal of the workout will increase the duration of the workout based on your speed. estimated time to
complete shown in bottom right hand corner of the screen.
TARgET HEART RATE pROgRAMs: a workout designed to keep you in your specified target heart rate
zone. this workout requires you to wear a wireless heart rate strap. see next page for calculating your target
heart rate.
HR INCLINE: Program adjusts incline to bring to your target heart rate.
HR % INCLINE: Program adjusts incline to bring to your desired % maximum heart rate.
toucH
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