AFG 5.3AT Manual Del Propietário página 34

7.3AT PROGRAM INFORMATION
FITNESS TEST PROGRAM:
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:
7.3AT
WARM-UP: 3 minutes long at 1.0–3.0 mph (1.6–4.8 kph) and 0% incline.
1) STAGE 1: 1 minute long at 4.5 mph (7.2 kph) and 0% incline.
2) STAGE 2: 1 minute long at 4.5 mph (7.2 kph) and 2% incline.
3) STAGE 3: 1 minute long at 5.0 mph (8.0 kph) 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
Percentile 20-29
99
EXCELLENT
95
90
GOOD
80
70
AVERAGE
60
50
FAIR
40
30
POOR
20
10
VERY POOR
5
34
AGE
30-39 40-49 50-59
> 58.8 > 58.9 > 55.4 > 52.5
EXCELLENT
54.0 52.5 50.4 47.1
53.9 52.4 50.3 47.0
GOOD
48.2 46.8 44.1 41.0
48.1 46.7 44.0 40.9
AVERAGE
44.2 42.4 39.9 36.7
44.1 42.3 39.8 36.6
FAIR
41.0 38.9 36.7 33.8
40.9 38.8 36.6 33.7
POOR
37.1 35.4 33.0 30.2
37.0 35.3 32.9 30.1
VERY POOR
31.6 30.9 28.3 25.1
WOMEN AGE
Percentile 20-29 30-39 40-49
99 >53.0 >48.7 >46.8
95 46.8 43.9 41.0
90 46.7 43.8 40.9
80 41.0 38.6 36.3
70 40.9 38.5 36.2
60 36.7 34.6 32.3
50 36.6 34.5 32.2
40 33.8 32.3 29.5
30 33.7 32.2 29.4
20 30.6 28.7 26.5
10 30.5 28.6 26.4
5 25.9 25.1 23.5
Note: Changing the speed or
50-59
>42.0
incline during the test will end the
36.8
test and enter cool-down. Press
36.7
stop to end the test at any time and
32.3
32.2
see results.
29.4
29.3
26.9
26.8
24.3
24.2
21.1