gerkin fitness test

How do you complete the test? The Gerkin Protocol test is mostly done on treadmills because it’s easy to control and to track your speed, incline and heart rate. The formula is quite simple: You determine your VO2 max value when you reach your target heart rate, and you stay in that zone for at least 15 seconds.

What is the Balke treadmill test?

Purpose of test: To assess cardio-respiratory endurance. before conducting the test. Note: See ‘Heart Rate’ test for calculations to predict maximum heart rate.

Is the Army fitness test on a treadmill?

The Gerkin Protocol is mostly done on treadmills because they include the functions and the heart-rate reading systems required to predict correctly the peak of VO2. VO2 is the maximum amount of oxygen in milliliters you can use during an intensive workout, more specifically in one minute per kilogram of body weight.

How do you calculate VO2max from Bruce protocol?

Results
VO2max (ml/kg/min) = 14.76 – (1.379 × T) + (0.451 × T²) – (0.012 × T³)Women: VO2max (ml/kg/min) = 2.94 x T + 3.74.Young Women: VO2max (ml/kg/min) = 4.38 × T – 3.9.Men: VO2max (ml/kg/min) = 2.94 x T + 7.65.Young Men: VO2max (ml/kg/min) = 3.62 x T + 3.91.

What is 75 of my max heart rate?

You want to stay within 50—75 percent of your maximum heart rate during exercise, depending upon your fitness level. To find your target heart rate, multiply your maximum heart rate by 0.50. This will give you the low range number. Then, multiply your maximum heart rate by 0.75.

What is a good VO2 max?

Elite male runners have shown VO2 maxes of up to 85 mL/kg/min, and elite female runners have scored up to 77 mL/kg/min. A good VO2 max for a 25-year-old male is 42.5-46.4 mL/kg/min, while a good value for a 25-year-old female is 33.0-36.9 mL/kg/min.

What is the Bruce protocol treadmill test?

The Bruce protocol is a standard test in cardiology and is comprised of multiple exercise stages of three minutes each. At each stage, the gradient and speed of the treadmill are elevated to increase work output, called METS. Stage 1 of the Bruce protocol is performed at 1.7 miles per hour and a 10% gradient.

How fast do you have to run 1.5 miles in the army?

1.5 mile run: You need to run 1.5 miles as fast as you can. The time required is mostly between 12m45s and 14m30s based on job role. However, The Parachute Regiment requires you to complete the run in under 10 minutes.

How fast do soldiers run a mile?

The US military uses a military step called “quick time,” with an average 30″ step, the cadence is 120SPM, resulting in a speed of 3.4mph or 1.5m/s or 5.5kph. This makes it approximately 2 minutes per mile faster than the average human walking speed.

How fast do you have to run 2 miles in Army?

To pass the two-mile APFT run requirement, you need to score at least a 60. That means, if you’re between the ages of 17-26, you have to finish running two miles in under 17 minutes or you fail that portion of the test.

How accurate is the Bruce treadmill test?

Data gathered from each protocol demonstrated that the usage of the ramped Bruce protocol achieved more consistent results in comparison across all BMI groups in achieving 80%–85% of their age-predicted maximum heart rate.

What is a good METs score for a stress test?

Exercise capacity is based on metabolic equivalents (MET) achieved, (one MET is defined as 3.5 mL O2 uptake/kg per min, which is the resting oxygen uptake in a sitting position). Less than 5 METS is poor, 5–8 METS is fair, 9–11 METS is good, and 12 METS or more is excellent.

What is Stage 3 Bruce protocol?

Stage 3 is 3.4 mph at a 14% grade (9 METs). This protocol includes 3-minute periods to allow achievement of a steady state before workload is increased. The modified Bruce protocol has 2 warmup stages, each lasting 3 minutes. The first is at 1.7 mph and a 0% grade, and the second is at 1.7 mph and a 5% grade.

Is 220 minus your age accurate?

The traditional formula for determining HRmax is “220 minus age”, but can underestimate HRmax by up to 40 beats per minute in seniors. In fact, the method is inaccurate already at an age of 30–40 years, and gets more inaccurate the older you are.