True Fitness CS4 manual Gerkin Fitness Test, Chapter Four Fitness Tests

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The version of the Gerkin Protocol that True Fitness uses in its exercise machines is the new equation of
205.8 – 0.685*age. To better understand why we selected this method over the outdated “220 – age” maximal heart rate equation, you can review the scientific paper in Journal of Exercise Physiology, a PDF document located at http:// www.asep.org/Documents/ Robergs2.pdf.

Gerkin Fitness Test

CHAPTER FOUR: FITNESS TESTS

One way to measure your overall fitness is to take a Gerkin fitness test. Named after the Arizona researcher who designed this test, this submaximal treadmill test (submaximal means you work below maximum effort) is used to predict VO2 max: the volume of oxygen you can consume while exercising at your maximum capacity. This particular test has gained great popularity in the firefighter and law enforcement community. Like most fitness tests, it is classified as a graded exercise test (GXT). The test is stopped at the point your heart rate reaches 85% of your age- predicted maximum.

Select the Gerkin test under the Advanced Options key. Enter your age, which is used to calculate your test termination point.

The Gerkin protocol starts at 4.5 miles per hour at a

0% incline. It then increases speed or incline every 60 seconds. For example, at the seven-minute mark, the speed increases to 6 miles per hour while the incline raises to 8%.

When your heart rate reaches 85% of your age-predicted maximum, the test waits for your heart rate to exceed the target for 15 seconds, then terminates the test.

About the Gerkin Test

Running

the Gerkin

Test

32CS Treadmill Owner’s Guide

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Page 28 Page 30
Contents Commercial Series Treadmill Owner’s Guide Thank You For Selecting True Review for Your Safety Other safety precautions Table of Contents Quick Start Guide Model Differences Model Differences This Chapter Basic OperationsChapter ONE Basic Operations Using the KeyboardManual Operation Heart Rate Monitoring Contact Heart Rate For Best CHR Results Changes in Grade Pre-Set WorkoutsChanges in Speed Classic Pre-Set Workouts Target = 12.0 MPH Keyboard Function Display ConsoleTreadmill Keyboard ResetChapter TWO the Console Treadmill DisplayCS 8.0 Display Keyboard TreadmillCS 6.0 Display Numeric Keys CS 4.0 TreadmillChapter TWO Console CS 4.0 Treadmill DisplayDisplay User Programs How to Record and Run User ProgramsChapter Three User Programs How to Record & Run User ProgramsFitness Tests Chapter Four Fitness Tests Gerkin Fitness TestChapter TWO Fitness Tests Accuracy of the Gerkin TestArmy Test Military Fitness TestsNavy Test Air Force TestFans on CS Treadmills FansFans on CS Designing an Exercise Program Frequency How Often You Exercise F.I.T. Concept DefinedIntensity How Hard You Exercise Chapter SIX Designing AN Exercise ProgramTime How Long You Exercise METsUtilizing the F.I.T. Concept Warm-Up Slow and Deliberate Exercise Beginning Your F.I.T. ProgramBeginning a Fitness Program Workout Brisk and Rhythmic ExerciseCool-Down Slow and Relaxed Exercise Establishing and Maintaining Fitness Weight and Sports Training Programs Regular Cleaning Calibration Treadbelt Adjustment Care and MaintenanceChapter Seven Care and Maintenance Regular CleaningCS 4.0 Calibration CalibrationCS 6.0 & CS 8.0 Calibration Treadbelt Adjustment Target Heart Rate Chart Appendix a METs Table Appendix B METs Explanation Formulas Appendix C Specifications Appendix D CS Series Bikes TS1 Elliptical CS Series Treadmills W.truefitness.com
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