Exercise Programming Karen Thomas Need a Comprehensive Exercise Program
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Service & Maintenance Manual
SERVICE & MAINTENANCE MANUAL Rev. 1.0 The information contained in this manual is intended for QUALIFIED TECHNICIANS who have completed a specific TECHNOGYM training course and are authorized to perform machine start- up and adjustment procedures as well as extraordinary maintenance or repairs which require a thorough knowledge of the machine, its operation, its safety devices and working procedures. CAREFULLY READ THE INFORMATION CONTAINED IN THIS MANUAL BEFORE PERFORMING ANY MAINTENANCE PROCEDURES ON THE MACHINE DANGEROUS VOLTAGES PRESENT EVEN WHEN THE MACHINE IS TURNED OFF NOTE The information contained in this document is subject to change without notice. Technogym does not guarantee this documentation in any way. Technogym shall not be held responsible for any errors contained in this manual and declines all liability for accidents or damages resulting from the supply, characteristics or use of this manual. This document contains proprietary information that is protected by copyright. All rights reserved. No part of this document may be photocopied, reproduced or translated into another language without the prior written consent of Technogym. ® The TechnogymP P trademark is property of Technogym S.p.A. ™ The Personal Selection TÜVP P trademark is property of Technogym S.p.A. Personal Selection TÜV: Service & Maintenance Manual - rev. 1.0 Contents 1. GENERAL NOTICES........................................................................................................................................... 1.1 1.1. INTRODUCTION.................................................................................................................................................. -
Notice to Bidders
Notice to Bidders Invitation for Bids # 1121761 for Fitness Equipment Maintenance, Inspection, and Repair Services This solicitation may be subject to the County’s Wage Requirements law for service contracts. If this solicitation is subject to this law, then Item #27, under Section A, “Services Contract”, on page 4, and “Wage Requirements Certification”, under “Mandatory Submissions: (a) Bid Submissions,” on page B, will be marked. And, in this event, the “Requirements for Services Contract Addendum” should be attached. If this solicitation is subject to the Wage Requirements law, then the “Wage Requirements Certification” and, if applicable, the “501(c)(3) Non-profit Organization’s Employee’s Wage and Health Insurance Form” (see forms near the end of this document), must be completed and submitted with your bid. If you fail to submit and complete the required material information on the form(s), your bid may be unacceptable under County law and may be rejected for nonresponsiveness. As noted in Attachment “C” (Section A on Page C2, Wage Requirements Compliance), a contractor required to comply with the Wage Requirements Law must quarterly (January, April, July, and October for the prior quarter) submit certified payroll records for all employees and all subcontractor’s employees governed by the Wage Requirements Law, for each payroll period, to the Office of Business Relations and Compliance, Attn: Wage Program Manager. These payroll records must include the following for each employee and each subcontractor’s employee: name; address; position/title; daily straight time hours worked; daily overtime hours worked; straight time hourly pay rate; overtime hourly pay rate; any deduction for health insurance; total gross wages paid for each period; and total net wages paid after any additions and deductions for each pay period. -
GET SWOLE Diet + Training Series DIET + TRAINING GUIDE GET SWOLE FOOD LIST + TRAINING GUIDE
Laron LandrY Pro FOOTBall suPERSTAR PHASE 1 GET SWOLE DIET + TRAINING SERIES DIET + TRAINING GUIDE GET SWOLE FOOD LIST + TRAINING GUIDE MEATS: VEGETABLES: • Chicken • Asparagus • Kale • Mackerel • Bamboo Shoots • Kohlrabi • Salmon • Bean Sprouts • Lettuces • Tuna • Beet Greens • Mushrooms • Lean Beef • Bok Choy Greens • Mustard Greens • Jerky • Broccoli • Parsley • Turkey • Cabbage • Radishes • Lunch Meat Ham • Cauliflower • Salad Greens • Lunch Meat Roast Beef • Celery • Sauerkraut • Eggs • Chards • Spinach String Beans • Chicory • Summer Squashes • Collard Greens • Turnip Greens • Cucumber • Watercress • Endive • Yellow Squash • Escarole • Zucchini Squash • Garlic CARBOHYDRATES: FATS: • Brown Rice • Avocado • Sweet Potato • Almonds • Quinoa • Cashews • Oatmeal • Olive Oil • Whole Wheat Bread • Whole Organic Butter • Ezekiel Bread • Walnuts • Whole Wheat Spaghetti • Kidney Beans • Yams • Black Beans • Barley • Brazil Nuts • Rye Bread • Pumpernickel Bread FRUITS: CONDIMENTS + SEASONINGS: • Apples • Spicy Mustard • Strawberries • Hot Sauce • Papaya • Crushed Red Pepper • Pears • Mrs. Dash Original Blend • Fresh Prunes • Mrs. Dash Fiesta Lime • Orange • Mrs. Dash Extra Spicy • Grapefruit • Mrs. Dash Tomato Basil Garlic • Kiwi • Mrs. Dash Lemon Pepper • Peaches TO SEE “PROPER FORM” EXERCISE VIDEOS,www.bodybuilding VISIT: MUSCLEPHARM.COM.com/getswole GET SWOLE PHASE 1: WEEKS 1–4 + TRAINING GUIDE EX. TIME: 7:00AM SUPPLEMENT: FOOD: Wake Up RE-CON®: 1/2 scoop • 3 whole eggs * Take with 8-12 oz. of water. • 1/4 cup oatmeal • 1 cup of fruit ARMOR-V™: 6 capsules * Take with 8-12 oz. of water. EX. TIME: 10:00AM SUPPLEMENT: FOOD: Mid-Morning COMBAT POWDER®: 2 scoops No Food * Take with 8-12 oz. of water & 2 oz. of heavy whipping cream. EX. TIME: 1:00PM SUPPLEMENT: FOOD: Lunch No Supplement Choose From Food List: Meat: 8 oz. -
Isometric Contractions and the Plank Same Length Muscles Worked
Isometric Contractions and the Plank If you've ever seen a mime trying to escape his invisible box, you've seen a playful example of an isometric contraction. Isometric exercises are strength-training exercises that involve the contraction of a muscle against an immovable resistance. While the mime's resistance is imaginary, you use the floor for resistance when doing an isometric plank. The isometric plank exercise provides core stability, improves posture and protects your lower back. Same Length “Iso” means same and “metric” means length, so isometric literally means “same length.” The static tension of isometric exercise strengthens the muscles at the same length -- in the position in which they are held. This can be beneficial when rehabilitating an injured joint or as a technique to improve fluid movement by overcoming weaknesses within a range of motion. It's also a good exercise technique for training the core muscles, which often must remain stable as your arms and legs move. Because isometric exercises don't move the joint through a full range of motion, you should hold isometric contractions in various positions and at varying angles to obtain maximum benefit. Muscles Worked To safely maintain the plank pose, you have to pull your belly button up toward your spine. This action, called abdominal hollowing, activates the deeper, stabilizing muscles of the core. The muscles that benefit most from an isometric plank are the transverse abdominis, obliques, rectus abdominis and erector spinae. Depending on the position you hold, the plank pose may also strengthen muscles in your wrists, arms, shoulders, chest, feet, legs and buttocks. -
Introduction to Men's Artistic Gymnastics
Introduction to Men’s Artistic Gymnastics Foundations, Skill Progressions, and Basic Routines Purpose The purpose of this document is to provide a starting point for those interested in learning Men’s Artistic Gymnastics. Although the specific audience is adults in NAIGC Developmental learning for the first time, the principles can be applied to a broader audience. Hopefully this document, along with advice from others in your gym, can provide a guide from starting Developmental to progressing to Level 9. Please look to the NAIGC website for more information on NAIGC specific rules. Introduction While the progressions given below are by no means the only way, most high level gymnasts followed these general foundations and skills progressions. You can always customize your gymnastics training to fit your strengths. For most adults, the easiest events to reach a Level 9 routine are Floor and Vault, as the foundation of running and jumping is something most everyone can already do. The next easiest to learn are Parallel Bars and Rings, where the foundation of swinging and support strength can be developed relatively quickly. The most difficult events to reach a Level 9 routine are Horizontal Bar and Pommel Horse. At a higher level, the foundation of both events, giants and circles respectively, are a difficult skill in their own right and can take more than a year to learn. Structure Initially, the development philosophy is described followed by the most important flexibility and strength to develop. Next there are three levels of foundations to work on of increasing difficulty. I would recommend only proceeding to the next level when you are proficient and the current one. -
Uplift-Desk-Job.Pdf
Liability and Participation Agreement Uplift Fitness, LLC strongly recommends that recommend and you hereby release Uplift Fit- you consult with your physician before begin- ness and its agents from any and all claims or ning any exercise program or making any die- causes of action, known or unknown, now or in tary changes or undertaking any other activities the future related to participating in activities or described on the website at upliftfit- information described in or arising out of Uplift nessohio.com, or from the social media posts Fitness content. These conditions may include, made by Uplift Fitness. You need to be in good but are not limited to, heart attacks, muscle physical condition to be able to participate in the strains, muscle pulls, muscle tears, broken exercises described in the Uplift Fitness Content bones, shin splints, heat prostration, injuries to including the Uplift Fitness training programs. knees, injuries to back, injuries to foot, or any Specifically, by accepting these terms and pro- other illness or soreness that you may incur, in- ceeding with Uplift Fitness Programs you here- cluding death. by affirm that you are in good physical condi- Uplift Fitness, LLC is not a licensed medical tion and do not suffer from any known disability care provider and represents that it has no exper- or condition which would prevent or limit your tise in diagnosing, examining, or treating medi- participation in vigorous physical activity in- cal conditions of any kind, or in determining the cluding but not limited to: resistance training, effect of any specific exercise on a medical con- body weight calisthenics, cardiovascular train- dition. -
Manual Resistance Exercises
MANUAL RESISTANCE EXERCISES 1. NECK FLEXION – (Neck Flexors) Start: Lying face up on a bench with your shoulders slightly over the edge of the bench. The top of the head should be parallel to the floor. At the beginning of each rep the neck muscles should be totally relaxed. Movement: Flexing only the neck muscles, raise the head forward and upward so that the chin is resting on the chest – pause momentarily and resist the negative to the starting position. Spotting: Place the dominant hand on the lifter’s forehead and your other hand on the lifter’s chin. Apply as much pressure as needed to accommodate for the strength curve of the neck flexors. 2. NECK EXTENSION - (Neck Extensors) Start: Lying face down on a flat bench with your head hanging over the edge of the bench. Neck should be totally relaxed with your chin touching your chest and hands resting behind your back. Movement: Raise your head upward and backwards until in is fully extended. Pause momentarily and resist the negative to the start position. Spotting: Form a web with your hands and place them on the back of the lifters head. Begin the exercise with mild pressure and allow the lifter to raise their head in an arc that resembles a half moon. Adjust resistance according to the strength curve of the neck flexors. 3. UPRIGHT ROW – (Deltoids, Trapezius, Biceps) Start: On a bench or standing with arms fully extended holding a towel on the outside with both hands. Head should be level. Movement: Pull the towel upward keeping it tight to your body and your elbows high. -
Strength and Mobility (Sam)
STRENGTH AND MOBILITY (SAM) PHASE 1-EASY Prone plank-10 seconds Lateral leg raise x 6/toe in, neutral, toe out Side plank-10 seconds/side Donkey kicks x 8/leg Prone plank-10 seconds Donkey whips x 8/leg Double hip bridge x 6 Fire hydrants x 8/leg Clams x 6/leg Knee circles forward x 8/leg Reverse clams x 6/leg Knee circles backward x 8/leg Reverse air clams x 6/leg Cat-cow x 5 cycles PHASE 1-HARD DAY Prone plank-20 seconds Reverse clams x 8/leg Side plank-20 seconds Reverse air clams x 8/leg Supine plank-10 seconds Lateral leg raise x 8/toe in, neutral, toe out Side plank-20 seconds Donkey kick x 8/leg Prone plank-20 seconds Donkey whips x 8/leg Split squat x 5/leg Fire hydrants x 8/leg Side walk squat x 5/leg Knee circles forward x 8/leg Good morning x 5 Knee circles backward x 8/leg Bird dog x 5/leg Cat-cow x 5 cycles Clams x 8/leg STRENGTH AND MOBILITY (SAM) PHASE 2-EASY DAY Prone plank-20 seconds Side plank-20 seconds Supine plank-10 seconds Donkey whips x 8/leg Side plank-20 seconds Fire hydrants x 8/leg Prone plank-20 seconds Knee circles forward x 8/leg Single leg bridge x 8/leg Knee circles backward x 8/leg Clams x 8/leg Lower body crawl x 10 Reverse clams x 8/leg Iron cross x 10 Reverse air clams x 8/leg Australian crawl x 10 Lateral leg raise x 8/toe in, neutral, toe out Iron cross x 10 Donkey kick x 8/leg Groiners x 10 Cat-cow x 5 cycles PHASE 2-HARD DAY Skipping forward w/arm raises x 30 m x 2 Good morning x 8 Skipping side 2 side w/arm swings x 30 m x2 Bird dog x 5/leg -
The Importance of Load Vector in Physique Enhancement and Sport
The Importance of Load Vector in Physique Enhancement and Sport Training An Excerpt from Advanced Techniques in Glutei Maximi Strengthening Available at www.TheGluteGuy.Com By Bret Contreras, MA CSCS Most experts in the fitness industry fail to recognize the role that the load vector plays in determining hip extensor recruitment during hip extension exercises. As a case in point, most articles written on glutei maximi training recommend axial loaded exercises such as squats, deadlifts, and lunges. But axial exercises are greatly outperformed in glutei maximi mean and peak activation by anteroposterior exercises. I don’t expect the experts to know this, as to my knowledge, I am the first author who is pointing this out scientifically. Although it’s been hinted about by strength coach Mike Boyle in the past and recently inferred (during the time I was writing this book) by vertical jump specialist Kelly Baggett, and although there have been many small-scale EMG studies performed in the scientific literature, to my knowledge a large-scale EMG study involving dozens of advanced and complex hip extension exercises has never been disclosed to the public – until now.1,2 I will discuss specific exercises and EMG data later in this book, but first let’s continue talking about load vectors. I just performed a Google search for “best glute exercises” and the first article that came up was a web document written by Ray Burton, an ISSA Certified Trainer out of Canada, entitled “Glute Exercises – My Top Three Choices.” His top three choices are reverse lunges, sumo squats, and a special step up (a hybrid step-down/assisted pistol movement), which are all axial loaded exercises.3 I’m not trying to pick on Burton, as articles like these are littered throughout the Internet and forums. -
Calf Stretching and Strengthening Exercises
Julie Dass Injury Clinic 108 Milton Road Phone: 01234349464 Clapham Email: [email protected] Bedford MK416as Exercise plan: Patient: Date: Calf Stretches and Strengthening Mrs Julie Dass 31st Mar 2017 Exercises Eccentric calf strengthening exercise Stand with your toes on the edge of a step or a box. Hold onto something stable for support if required. We will assume the leg you are trying to strengthen is your left leg (the injured side). Lift your left leg off the step, and go onto your toes on your right leg. Now place your left foot beside the right, and place all your weight on your left leg. Drop your heels downwards below the level of the step. Use your right leg (non-injured leg) to lift yourself back to the start position. Make sure you keep your leg straight during the exercise. This exercise can help strengthen the calf muscle and may be useful for treating Achilles tendinopathy. Full squat single leg Stand on one leg, and bend your knee to the full squat (90 degrees) position. Make sure when you squat you keep the middle of your knee cap in line with the middle toes of your foot. Do not let your knee drift off to one side. Also keep your hips and pelvis level as you squat, so you go down in a straight line. Be careful not to slump forwards as you squat, maintain good posture. Always keep your foot flat on the ground, do not let your heel raise up. Video: http://youtu.be/afJNrDNonAc Full wall squat Open your legs slightly wider than shoulder width, stand with your back resting against a wall, and bend your knees to the full squat position (90 degrees). -
The Effects of Machine-Weight and Free-Weight Resistance Exercise on Hemodynamics and Vascular Function
University of Texas Rio Grande Valley ScholarWorks @ UTRGV Health & Human Performance Faculty Publications and Presentations College of Health Professions 5-1-2020 The Effects of Machine-Weight and Free-Weight Resistance Exercise on Hemodynamics and Vascular Function Erica M. Marshall Jason C. Parks Yu Lun Tai The University of Texas Rio Grande Valley J. Derek Kingsley Follow this and additional works at: https://scholarworks.utrgv.edu/hhp_fac Part of the Exercise Science Commons Recommended Citation Marshall, E. M., Parks, J. C., Tai, Y. L., & Kingsley, J. D. (2020). The Effects of Machine-Weight and Free- Weight Resistance Exercise on Hemodynamics and Vascular Function. International journal of exercise science, 13(2), 526–538. This Article is brought to you for free and open access by the College of Health Professions at ScholarWorks @ UTRGV. It has been accepted for inclusion in Health & Human Performance Faculty Publications and Presentations by an authorized administrator of ScholarWorks @ UTRGV. For more information, please contact [email protected], [email protected]. Original Research The Effects of Machine-Weight and Free-Weight Resistance Exercise on Hemodynamics and Vascular Function ERICA M. MARSHALL†1, JASON C. PARKS†1, YU LUN TAI‡1,2, and J. DEREK KINGSLEY‡1 1Cardiovascular Dynamics Laboratory, School of Health Sciences, Kent State University, Kent, OH, USA; 2Department of Health & Human Performance, University of Texas-Rio Grande Valley, Brownsville, TX, USA †Denotes graduate student author, ‡Denotes professional author ABSTRACT International Journal of Exercise Science 13(2): 526-538, 2020. The purpose of this study was to examine hemodynamic and vascular responses between machine-weight and free-weight exercise. -
Home Workout
HOME WORKOUT 13 MIN AMRAP 12 MIN AMRAP 10 MIN AMRAP 60 sec cardio (run, jumping 60 sec cardio (run, jumping jacks, squat jumps, burpees, jacks, squat jumps, burpees, 20 Seconds Wall Sit mountain climbers, stairs) mountain climbers, stairs) 10 to 1 Pushups 16 Walking Lunges 20 Jumping Jacks 10 to 1 Y Raises 8 Squat Jumps 20 Air Squats 16 Chair Step Ups (8 each) 8 Air Deadlifts 20 Calf Raises (pause at top) *** Y Raise Cans/Water Bottles 8 Knee Tucks 16 sec side plank each side Y RAISE SQUAT JUMP WALL SIT STEP UPS KNEE TUCKS AIR SQUAT HOME WORKOUT 13 MIN AMRAP 10 MIN AMRAP TABATA (20/10)x4 2 min Cardio (run, jumping jacks, squat jumps, burpees, 30 High Knees AB Bicycles Slow mountain climbers, stairs) 8 Squat Jumps 30 Butt Kicks Low Plank (Elbows) 8 Deadlift Jumps 4 Each Way Staggered Pushup AB Bicycles Fast 8 ea Single Leg Glute Bridge 16 Book Front Raise High Plank 16 Air Squat 8 Each Single Arm Row ***20 sec on/10 sec off 16 Air Deadlift ***Home Item for Row Do 4 times through of 20/10 SQUAT JUMP STAGGERED PUSHUP AB BICYCLES SINGLE LEG GLUTE FRONT RAISE HIGH PLANK HOME WORKOUT 12 MIN AMRAP 12 MIN AMRAP TABATA (30/10)x4 45 Seconds Cardio (run, jumping jacks, squat jumps, burpees, 5 Inchworms to Low Plank Quick Jumps (Jump Rope) mountain climbers, stairs) 10 each way home item 8’s 5 Each Leg Lunge Jump or Lunge Air Squat 10 each arm single arm arnold 10 Each Leg Donkey Kick Quick Jumps (Jump Rope) 30 steam engines slow 10 Dead Bugs Step Ups 10 pushups 10 Can Hammer Curls ***30 sec on/10 sec off 10 lying toe touches (legs up) ***Neutral