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Within each suggested range, these additional guidelines can be used:
Lower Half of Range Upper Half of Range
higher age lower age
lower weight higher weight*
shorter taller
* In cases of excessive weight, use lower half of range.
The computer will not accept:
z
heart rates less than 52 or greater than 200 beats per minute
z
body weights less than 75 pounds (34 kg) or greater than 400 pounds (181 kg)
z
ages below 10 or over 99 years
z
data input that exceeds human potential
If an error is made when entering any Fit Test data, correct it by pressing CLEAR, inputting the correct information, and
pressing ENTER.
It is important to take the Fit Test under similar circumstances each time. Heart rate is dependent on many factors,
including:
z
amount of sleep the previous night (at least seven hours is recommended)
z
time of day
z
time of last meal (two to four hours after the last meal is recommended)
z
time since last beverage containing caffeine or alcohol, or cigarette (at least four hours is recommended)
z
time since last exercised (at least six hours is recommended)
For the most accurate Fit Test results, perform the Fit Test on three consecutive days and average the three scores.
NOTE: To receive a proper Fit Test score, the work done must be within a training heart rate zone that is 60 percent to
85 percent of the theoretical maximum heart rate (HRmax). This rate is defined by the American College of Sports
Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus an individual's age.
The tables below list fit test results.
RELATIVE FITNESS CLASSIFICATION FOR MEN
Men Estimated VO2 Max (ml O
2
/kg/min) Per Age Category
Rating 20-29 30-39 40-49 50-59 60+
Elite 55+ 52+ 51+ 47+ 43+
Excellent 53-54 50-51 49-50 45-46 41-42
Very Good 50-52 48-49 46-48 43-44 39-40
Above Average 45-49 43-47 42-45 39-42 35-38
Average 40-44 38-42 37-41 34-38 31-34
Below Average 38-39 36-37 34-36 32-33 29-30
Low 35-37 34-35 32-33 29-31 26-28
Very Low <35 <34 <32 <29 <26
31