Body Solid GCEC-340 User manual

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Единый адрес для всех регионов: [email protected] || www.bodysolid.nt-rt.ru

Reference rams
a
Use the following diagrams as a point of reference when
assembling your GCEC-340
Becoming familiar with the unit and the orientation of its components will help ease installation. Please
use the following diagrams to become more accustomed with your GCEC-3 0 and its applications.
i a
3

I m Mrtant Safety Instructions
+Before beginning any fitness program, you should obtain
a complete physical examination from your physician
Il est conseille de subir un examen medical complet avant d'entreprendre tout programme d'exercise. Si vous avez
des etourdissements ou des faiblesses, arretez les exercices immediatement.
Antes de comenzar cualquier programma de ejercicios, deberias tener un examen fisico con su doctor.
When using exercise equipment, you should
always take basic precautions, including
the following:
О Read all instructions before using the GCEC-340.
These instructions are written to ensure our safet
and to protect the unit.
О Do not allow children on or near the equipment.
О Use the equipment onl for its intended purpose as
described in this guide. Do not use accessor attach
ments that are not recommended b the manufac
turer. Such attachments might cause injuries.
О Wear proper exercise clothing and shoes for our
workout, no loose clothing.
О Use care when getting on or off the unit.
О Do not overexert ourself or work to exhaustion.
О If ou feel an pain or abnormal s mptoms, stop
our workout immediatel and consult our ph si
cian.
Personal Safety During Assembly
О It is strongl recommended that a qualified dealer
assemble the equipment.
Assistance is required.
Before beginning assembl , please take the time to
read the instructions thoroughl .
О Read each step in the assembl instructions and
follow the steps in sequence. Do not skip ahead. If
ou skip ahead, ou ma learn later that ou have
to disassemble components and that ou ma have
damaged the equipment.
О Assemble and operate the GCEC-340 on a solid, level
surface. Locate the unit a few feet from the walls or
furniture to provide eas access.
О Never operate the unit when it has been dropped or
damaged. Return the equipment to a service center
for examination and repair.
О Never drop or insert objects into an opening in the
equipment.
О Alwa s check the unit before each use. Make sure
that all fasteners are secure and in good working
condition.
О Do not use the equipment outdoors or near water.

Before You Begin
Retain this Owner's Manual for future reference!
To maximize your use of the equipment please study this Owner's Manual thoroughly. Please retain this
manual for future reference or parts information.
Thank ou for purchasing the GCEC-340.
This g m is part of the Bod -Solid line of qualit
strength training machines, which let ou target spe
cific muscle groups to achieve better muscle tone
and overall bod conditioning.
Unpacking the Equipment
The GCEC-340 is carefull tested and inspected be
fore shipment. We have shipped the unit in several
pieces that require assembl . Ask for assistance dur
ing the assembl process. Carefull unpack the boxes
and la the pieces on the floor near the area where
ou plan to use the equipment.
The GCEC-340 is designed for our enjo ment. B fol
lowing these precautions and using common sense,
ou will have man safe and pleasurable hours of
healthful exercise with our Bod -Solid GCEC-340.
After assembl , ou should check all functions to en
sure correct operation. If ou experience problems,
or if an items are missing, first recheck the assembl
instructions to locate an possible errors made dur
ing assembl . If ou are unable to correct the prob
lem, call the dealer from whom ou purchased the
machine or call 1-800-556-3113 for the dealer near
est ou.
Obtaining Service
Please use this Owner's Manual to make sure that all
parts have been included in our shipment. When
ordering parts, ou must use the part number and
description from this Owner's Manual. Use onl Bod -
Solid replacement parts when servicing this unit. Fail
ure to do so will void our warrant and could result in
personal injur .
For information about product operation or service,
check out the official Bod -Solid website at www.
bod solid.com or contact an authorized Bod -Solid
dealer or a Bod -Solid factor -authorized service
compan or contact Bod -Solid customer service, M-F
8:30am-5:00pm CST, at one of the following:
*
or write to:
Toll Free: [phone]
Local: [phone]
Fax: [phone]
E-mail: service@bod solid.com
Bod -Solid, Inc.
Service Department
1900 S. Des Plaines Ave.
Forest Park, IL 60130 USA
Body-Solid continually seeks ways to improve the performance, specifications and product manuals in order to ensure that only superior products are re
leased from our factories. Please take the time to carefully read through this manual thoroughly. nstructions contained in this document are not intended
to cover all details or variations possible with Body-Solid equipment, or to cover every contingency that may be met in conjunction with installation,
operation, maintenance or troubleshooting of the equipment. Even though we have prepared this manual with extreme care, neither the publisher nor the
author can accept responsibility for any errors in, or omission from, the information given. Should additional information be required, or should situations
arise that are not covered by this manual, the matter should be directed to your local Body-Solid representative, or the Service Department at Body-Solid
nc. in Forest Park, llinois.
An Questions?
Call [phone]
5

Preparations
CAUTION: To set up this unit, you will need assistance.
Do not attempt assem ly y yourself.
You must review and follow the instructions in this Owner's Manual. If you do not assemble and use the
GCEC-3 0 according to these guidelines, you could void the Body-Solid warranty.
Installation Requirements
Follow these installation requirements when assem
bling the GCEC-340:
Set up the GCEC-340 on a solid, flat surface
A smooth, flat surface under the machine helps keep
it level. A level machine has fewer malfunctions.
Provide ample space around the machine
Open space around the machine allows for easier ac
cess and a more comfortable workout.
Insert all bolts in the same direction
For aesthetic purposes, insert all bolts in the same di
rection unless specified (in text or illustrations) to do
otherwise.
Leave room for adjustments
Tighten fasteners such as bolts, nuts, and screws so
the unit is stable, but leave room for adjustments. Do
not full tighten fasteners until instructed in the as
sembl steps to do so.
Fill out and mail the warranty card
To benefit from the best and most comprehensible
warrant in the fitness industr , completel fill out
and mail the warrant card enclosed with the unit.
6
CAUTIO !
Obtain assistance! Do not attempt to assemble
the GCEC-340 by yourself Review the Installa
tion Requirements before proceeding with the
following steps
Required Tools
The basic tools that ou must obtain before assem
bling the GCEC-340 include but are not limited to:
ОStandard Wrench Set
оMetric Wrench Set
оAdjustable Wrench
оAllen Set
оRubber Mallet
оSilicone Spra Oil
оKnife

Assembly Instructions
Assem ly of the GCEC-340 takes professional installers
a out 1 hour to complete.
Professional installers are highly recommended!
If this is the first time you have assembled this type of equipment, plan on significantly more time. How
ever, if you acquire the appropriate tools, obtain assistance, and follow the assembly steps sequentially,
the process will take time, but is fairly easy.
Assembly Tips
Read all “Notes" on each page before beginning each
step.
While ou ma be able to assemble the GCEC-340 us
ing the illustrations onl , important safet notes and
other tips are included in the text.
Some pieces ma have extra holes that ou will not
use. Use onl those holes indicated in the instruc
tions and illustrations.
IMPORTANT!
Before ou begin ou should look at the quick refer
ence guide that shows all hardware parts (in actual
size) along with the corresponding component num
bers in the assembl instructions.
To find out the length of a particular bolt, measure its
shank (the long, narrow part beneath the head) using
the ruler below. Refer to the following diagram:
mm
/
10 20 30 40 50 60 70 80 90
|A^
120 130 140 150
Inch ° 1"
2 " 3" " 5 " 6 "

STEP
I I Be careful to assemble all components
■ ^ 1 in the sequence they are presented
NOTE: Finger tighten all hardware in this step.
Do Not wrench tighten until the end of Step 3.
A. Slide both Foot Caps (12) into Multi-Hip Vertical Frame (K).
B. Slide both Foot Caps (12) into Rear Base Frame (H).
C. Attach both Rubber Clips (25) onto Main Base Frame (A) as shown.
D. Slide Foot Cap (12) into Leg Extension Frame (B).
E. Attach Rubber Clip (25) onto Leg Extension Frame (B).
F. Insert Multi-Hip Vertical Frame (K) into Leg Extension Frame (B) and secure using:
One 4 (M10x65 hex head bolt)
Two 9 (M10 washer)
One 7 (M10 nylon nut)
G. Connect Leg Extension Frame (B) to Main Base Frame (A) using:
Two 2 (M12x75 hex head bolt)
Two 8 (M12 washer)
Two 6 (M12 nylon nut)
H. Connect Rear Base Frame (H) to Main Base Frame (A) using:
Two 2 (M12x75 hex head bolt)
Two 8 (M12 washer)
Two 6 (M12 nylon nut)
mm 0 10 20 30 40 50 60 70 80 90 100 110 120 130 140 150
8

9

S T E P
Ь Я Be careful to assemble all components
in the sequence they are presented
NOTE: Finger tighten all hardware in this step.
Do Not wrench tighten until the end of Step 3.
A. Connect Leg Hold Down (C) to Leg Extension Frame (B) using:
Two 2 (M12x75 hex head bolt)
Two 8 (M12 washer)
Two 6 (M12 nylon nut)
B. Connect Leg Hold Down (C) and Left Leg Hold Down (J) to Main Base Frame (A) using:
Two 1 (M12x80 hex head bolt)
Two 6 (M12 nylon nut)
C. Insert Round End Cap (22) into Left Leg Hold Down (J).
D. Insert Round End Cap (22) into Leg Hold Down (C).
E. Connect two Plates (M) to Main Base Frame (A) as shown using:
One 3 (M 10x80 hex head bolt)
Two 9 (M10 washer)
One 7 (M10 nylon nut)
F. Connect the remaining two Plates (M) to Main Base Frame (A) as shown using:
One 3 (M 10x80 hex head bolt)
Two 9 (M10 washer)
One 7 (M10 nylon nut)
G. Attach Seat Pad (N) to Plate (M) using:
Four 5 (5/i6” x 1 1/4 hex head bolt)
Four 11 (5/16” spring washer)
Four 10 (5/16” washer)
H. Insert both N lon Bushings (19) into Main Base Frame (A).
I. Insert both End Caps (14) into Adjustable Tube (I).
J. Insert Adjustable Tube (I) into Main Base Frame (A) and secure using T-Shaped Pop Pin (31).
K. Slide Roller Bar (P) into Adjustable Tube (I).
L. Slide Foam Roller (23) onto both sides of Roller Bar (P).
M. Slide N lon Washer (27) onto both sides of Roller Bar (P).
N. Insert Round End Cap (26) onto both sides of Roller Bar (P).
m 010 20 30 40 50 60 70 80 90 100 110 120 130 140 150
6 "
10

Be careful to assemble all components
in the sequence they are presented
NOTE: Finger tighten all hardware until the end of this step.
A. Insert both N lon Bushings (19) into Main Base Frame (A).
B. Insert End Cap (14) into Back Pad Frame (E).
C. Connect Back Pad (O) to Back Pad Frame (E) using:
Four 5 (5/i6” x 1 1/4” hex head bolt)
Four 11 (5/16” spring washer)
Four 10 (5/16” washer)
D. Slide Back Pad Frame (E) into Main Base Frame (A) and secure using T-Shaped Pop Pin (31).
E. Insert both Round End Caps (15) into Leg Extension Arm (D).
F. Insert End Cap (13) into Leg Extension Arm (D).
G. Insert End Cap (14) into Multi-Hip Arm (F).
F. Insert Rubber Donut (18) onto Multi-Hip Arm (F).
G. Insert both Round End Caps (16) into Multi-Hip Arm (F).
H. Slide Foam Roller (24) onto Leg Extension Arm (D).
I. Slide Shaft Collar (21) onto Leg Extension Arm (D) and secure using Allen Screw (29).
J. Slide N lon Washer (20) onto Multi-Hip Adjuster (G).
K. Slide Multi-Hip Adjuster (G) into Leg Extension Arm (D), Leg Extension Frame (B) and Multi-Hip
Arm (F).
L. Insert Pin (28) into Multi-Hip Adjuster (G) then secure Multi-Hip Adjuster (G) b tightening four
Allen Screws (29) on Multi-Hip Arm (F).
M. Insert Round End Cap (17) onto Shaft (L).
N. Insert Shaft (L) into Leg Extension Frame (B).
O. Congratulations, the GCEC340 installation is complete.
P. When not in use, Adjustable Tube (I) ma be placed in the rest spot as shown in Diagram 1.
m 0 10 20 30 40 50 60 70 80 90 100 110 120 130 140 150
12

W a r n i n (
j, Safety & Maintenance
№It is imperative that the user becomes familiar and
understands all warnings posted on the unit
To minimize the risk of injury, follow all safety guidelines provided with the unit and owner's manual.
Be sure that all users carefull read and under
stand all warning, safet and maintenance la
bels on the machine before each use. Failure to
dosoma result indeathor seriousinjur .
It is imperative that ou retain this Owner's
Manual and be sure all warning labels are leg
ible and intact. Replacement Owner's Manuals
and warning labels are available from our local
Bod -Solid dealer.
If ou have an questions about the operation,
set up or maintenance of this machine please
call our customer service department at (800)
556-3113.
MAINTENANCE
SCHEDULE
Check the function and integrit
of the following components.
As noted, Inspect equipment
before each workout. Replace
all damaged, broken or worn
components immediatel .
D
A
1
L
Y
4
w
E
E
К
L
Y
Cables: Check tension, end
fittings, and coating
Check that locking nut
at weight stack is tight
у/
У/
Upholster : Wipe down and dr
Clean and condition
Frame: Wipe down and dr
Polish/Wax
Chrome: Wipe down and dr
Polish / Lubricate у/
Nuts/Bolts/Fasteners: Tighten
and / or adjust as needed
Guide Rods: Lubricate and clean
Linear Rods: Lubricate and clean
Seat Sleeves: Lubricate and clean
Adjustments / Locking Pins /
Tightening Knobs
Weight Stack Pins
Warning Instruction Labels
Springs/Pop Pins J
Anti Skid Surfaces
Hand Grips/Rollers 1
For Bod -Solid Customer Service
Call -800-556-3 3
rfMSRTKRnROR Л
Warning Label for Maintenance
THERE IS ALISK ASSUMED BY I DIVIDUALS WHD USE THIS TYPE OF EQUIPME T.
TO MI IMAE RISK.Y0U MUST FOLLOW THESE RULES:
1 inspect equipment before each workout Check that all nuts, bolts, screws and pop pins
are in place and fully tightened Also, before use, check cables for signs of wear Replace
all worn parts immediately Never use machine if any parts are damaged or missing
FAILURE TO FOLLOW THESE RULES MAY RESULT IN SERIOUS INJURY
2 Keep dear of the cables and all moving parts when the machine is in use
3 Always make sure all Snap Links are closed when doing any cable/pulley/strap exercises
4 Exercise with care Perform your exercises at a smooth moderate pace; never perform
jerky or uncoordinated movements that may cause injury
5 It is recommended that you should workout with a training partner
6 Do not allow children or minors to play on or around this equipment
7 If unsure of proper use of equipment, call your local Body-Solid distributor or
the Body-Solid customer service department at 1 -60 0 -556 -311 3
8 WARNING: Consult your physician before starting your exercise program For your own
safety, do not begin any exercise program without proper instruction ral8-6-03 w c-54
14

Warninij , Safety & Maintenance
It is imperative that the user becomes familiar and
understands all warnings posted on the unit
To minimize the risk of injury, follow all safety guidelines provided with the unit and owner's manual.
Precision craftsmanship assures Bod -Solid's abilit
to consistentl deliver products of the highest stan
dards. Our products have been carefull designed to
ensure safe, efficient long term operation.
However, it must be realized that safe use of this
equipment requires that owners carefull read and
follow the Bod -Solid use recommendations, warn
ings, and maintenance guidelines in this Owners
Manual.
Routine inspection and maintenance is of critical
importance to ensure maximum safet and perfor
mance. Bod -Solid uses the highest qualit materials
available, but wear is inevitable. Therefore, ou must
carefull inspect our equipment as outlined in the
Maintenance Schedule.
Be advised that dangerous conditions can arise even
during a warrant period. A warrant does not ne
gate the owner's responsibilit to thoroughl , care
full and dail inspect the machine.
Including maintaining the equipment, the owner's
responsibilit is also to:
О Be sure to alwa s provide adequate supervision to all
end-users.
О Be sure to instruct all end-users of proper usage.
О Be sure all supervisors and personal trainers who
instruct end-users on equipment use are properl
trained and know the function and importance of
ever adjustment and setting.
Also, be sure these trainers provide proper instruc
tion to end-users on the fundamentals of strength
training.
CABLES:
О While the machine is not in use, carefull run our
fingers along the cable to feel for thinning or bulg
ing areas. Replace cables immediatel at the first
sign of damage or wear. Do not use the equipment
until the damaged cable has been replaced.
О Visuall inspect the cables for fra ing, cracking,
peeling or discoloration.
О Check slack in cables and re-adjust cable tension if
needed.
О Check that the jam nut on the selector rod top bolt
is tight.
UPHOLSTERY:
О Wipe down and sanitize after ever workout.
О Periodicall take the time to use a mild soap or a
mild vin l upholster cleaner. Avoid using an abra
sive cleaner not intended for use on vin l.
О Keep sharp or pointed objects out of our pockets
and clear of all upholster .
NUTS/BOLTS/FASTENERS:
О Periodicall inspect all nuts and bolts. Tighten if
needed. If bolts seem to loosen periodicall , use
Loctite 242 for a long-term cure.
О Go through a re-tightening sequence periodicall to
ensure that all hardware is properl tensioned.
GUIDE RODS:
О Wipe clean with a dust free rag. Lubricate with a
Silicon or Teflon based lubricant.
ADJUSTMENTS / LOCKING PINS /
TIGHTENING KNOBS:
О Check all pieces for signs of visible wear or damage.
О Check springs in Snap Links and Pop Pins for proper
tension and alignment.
О If the spring sticks or has lost its rigidit , replace it
immediatel .
ANTI-SKID SURFACES:
О Replace if the appear worn or become slipper .
WARNING INSTRUCTION LABELS:
О Inspect and familiarize ourself with all safet
warnings and other user information on decals.
15

Warningj , Safety & Maintenance
MAINTENANCE
SCHEDULE DAILY WEEKLY LATEST DATE ENTRY
CABLES:
1. CHECK TENSIO N, END FITTINGS AN D COATING.
2. CHECK THAT JAM NU T ON THE SELECTOR ROD TOP
BOLT IS TIGHT
UPHOLSTERY:
1. W IP E D O W N A N D DRY.
2. CLEAN A ND CO ND ITION.
FRAME:
1. W IP E D O W N A N D DRY.
2. POLISH A N D W AX .
CHROME:
1. W IP E D O W N A N D DRY.
2. POLISH A N D LUBRICATE.
NUTS/BOLTS/FASTENERS:
1. TIG HTEN A N D /O R ADJU ST AS NEEDED.
GUIDE RODS:
1. LUBRICATE A N D CLEAN.
LINEAR RODS:
1. LUBRICATE A N D CLEAN.
SEAT SLEEVES:
1. LUBRICATE A N D CLEAN.
ADJUSTMENTS/LOCKING PINS/
TIGHTENING KNOBS:
1. ADJUST A N D TIGHTEN AS NEEDED.
WEIGHT STACK PINS:
1. CHECK INTEG RITY OF P IN.
WARNING LABELS:
1. CHECK INTEGRITY.
2. IF TORN, DISCONTINUE OPERATION AN D REPLACE
W AR N IN G LABEL.
SPRINGS AND POP PINS:
1. ADJUST A N D TIGHTEN AS NEEDED.
2. REPLACE W O R N SPRINGS.
ANTI-SKID SURFACES:
1. CHECK INTEGRITY.
2. REPLACE IF PEELING OR DAM AGED.
HAND GRIPS/ROLLERS:
1. CHECK INTEGRITY.
2. REPLACE IF W O RN OR DAM AGED.
FOR BODY-SOLID CUSTOMER SERVICE:
ф 1-800-556-3113 Make several copies of this page to keep track of your maintenance.
You can print more copies of this page by going to:
http://www.bodysolid.com/support/docs.html
16

Warningj , Safety & Maintenance
MAINTENANCE
SCHEDULE DAILY WEEKLY LATEST DATE ENTRY
CABLES:
1. CHECK TENSIO N, END FITTINGS AN D COATING.
2. CHECK THAT JAM NU T ON THE SELECTOR ROD TOP
BOLT IS TIGHT
UPHOLSTERY:
1. W IP E D O W N A N D DRY.
2. CLEAN A ND CO ND ITION.
FRAME:
1. W IP E D O W N A N D DRY.
2. POLISH A N D W AX .
CHROME:
1. W IP E D O W N A N D DRY.
2. POLISH A N D LUBRICATE.
NUTS/BOLTS/FASTENERS:
1. TIG HTEN A N D /O R ADJU ST AS NEEDED.
GUIDE RODS:
1. LUBRICATE A N D CLEAN.
LINEAR RODS:
1. LUBRICATE A N D CLEAN.
SEAT SLEEVES:
1. LUBRICATE A N D CLEAN.
ADJUSTMENTS/LOCKING PINS/
TIGHTENING KNOBS:
1. ADJUST A N D TIGHTEN AS NEEDED.
WEIGHT STACK PINS:
1. CHECK INTEG RITY OF P IN.
WARNING LABELS:
1. CHECK INTEGRITY.
2. IF TORN, DISCONTINUE OPERATION AN D REPLACE
W AR N IN G LABEL.
SPRINGS AND POP PINS:
1. ADJUST A N D TIGHTEN AS NEEDED.
2. REPLACE W O R N SPRINGS.
ANTI-SKID SURFACES:
1. CHECK INTEGRITY.
2. REPLACE IF PEELING OR DAM AGED.
HAND GRIPS/ROLLERS:
1. CHECK INTEGRITY.
2. REPLACE IF W O RN OR DAM AGED.
FOR BODY-SOLID CUSTOMER SERVICE:
ф 1-800-556-3113 Make several copies of this page to keep track of your maintenance.
You can print more copies of this page by going to:
http://www.bodysolid.com/support/docs.html
17

PHRASES, 1UIMS, UPS
& GUIDELINES
BEGI ER’S GUIDELI ES
• Work out at least two times a week.
• Include six to eight exercises that train major muscle groups.
• Perform two or three sets of at least eight to 12 repetitions.
AEROBIC
Exercise that primaril uses ox gen to burn fuel at low to moderate levels of intensit . Running
and jogging are examples of aerobic exercise.
A AEROBIC
Exercise that primaril uses the bod ’s stored fuel for energ . Intense weightlifting is an
example of an anaerobic exercise.
ATROPHY
Decrease of a muscle caused b the decrease in the size of its cells because of inactivit .
BALLISTIC STRETCHI G
A stretching technique that involves a bouncing or bobbing movement during the stretch. The
final position is not held. This is not a recommended stretching technique.
BREATHI G
Never hold our breath during an part of an exercise. Holding our breath ma cause severe
intra-thoracic pressure and raise blood pressure leading to dizziness, blackout or other
complications. The rule of thumb is to exhale on exertion and inhale on the return part of the
exercise.
CARDIOVASCULAR
Referring to the heart, lungs, and other peripher s stems involved in the transport of ox gen
throughout the bod .
CHALLE GE YOUR MUSCLES
All strength training should progress graduall , using increases in weight until our goals are
reached. Then, change our workout to include increased reps or a higher weight resistance.
Alter the order of our exercises, perform multiple sets or different exercises to maintain
results or reach new goals.
CHA GE ROUTI E
Beginner’s please note: If ou want to make changes in the exercise routine that ou do,
wait until about the six to eight week point. Advanced lifters ma want to change routines to
avoid plateus in gaining size or strength.
CIRCUIT TRAI I G
Exercise stations that consist of various combinations of weight training, flexibilit ,
calisthenics, and aerobic exercise.
CO CE TRIC MUSCLE ACTIO
The muscle shortens while contracting against resistance.
ECCE TRIC MUSCLE ACTIO
The muscle lengthens while contracting against resistance.
EXERCISE FREQUE CY
Exercise each muscle group 2-3 times per week. Allow a minimum of 48 hours rest for each
muscle group worked. If ou are doing a total-bod workout, three training sessions per
week, performed on ever second da , is adequate.
EXERCISE LARGE MUSCLES FIRST
You should work our large muscle groups first (ie. squat, bench press, lat pulldown) before
ou exercise our small muscle groups (ie. bicep curls, tricep pressdowns, lateral raises).
EXERCISE PROGRAM DURATIO
A weight training routine should take an where from 45 minutes to one hour to complete. Add
another 20 to 60 minutes when ou include stretching, warm-up, aerobics and cool-down.
GIVE YOUR MUSCLES A REST
You’ll get the most out of strength training if ou give our muscles at least 48 hours rest to
recover and rebuild between strength training workouts.
HYPERTROPHY
Enlargement of a muscle caused b an increase in the size of its cells in response to weight
training.
I TE SITY
The degree to which the bod is worked during exercise.
ISOKI ETIC EXERCISE
Resistance is given at a fixed velocit of movement with accommodating intensit . A machine
that moves ou through an entire range of motion at a preset speed and will not change no
matter how much pressure is put forth b the individual.
ISOMETRIC EXERCISE
Contracts the muscle staticall without changing its length. Example: Attempting to lift a
weight heavier than ou can handle, but cannot move.
ISOTO IC EXERCISE
Shortens and lengthens the muscle through a complete range of motion. This defines weight
training with full range of motion.
MUSCLE FATIGUE
Fatigue is when ou can’t possibl do another rep without sacrificing form.
MUSCULAR E DURA CE
The abilit to perform repetitive muscular contractions against some resistance.
MUSCULAR STRE GTH
The maximum force that can be applied b a muscle during a single maximum contraction.
OSTEOPOROSIS
A decrease in bone densit .
PLYOMETRIC EXERCISE
A technique that includes specific exercises which encompass a rapid stretch of a muscle
eccentricall , followed immediatel b a rapid concentric contraction of that muscle for the
purpose of facilitating and developing a forceful explosive movement over a short period of
time. Examples of these are using medicine balls for upper extremit and depth jumping for
lower extremeit .
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PHRASES, TERMS, UPS
& GUIDELINES
STARTI G RESISTA CE LEVEL
If ou begin weight training at too high a level, ou risk serious injur . You will also develop poor form,
which will hinder our efforts and discourage ou. Use this as a guideline: if ou cannot lift the weight
eight times with proper form, the weight is too heav . Similarl , don’t choose too light a weight; the
last two or three repetitions of our set should be difficult.
POWER
Power is the rate of performing work. Power during a repetition is defined as the weight
lifted times the vertical distance the weight is lifted divided b the time to complete the
repetition. Power during a repetition can be increased b lifting the same weight the same
vertical distance in a shorter period of time. Power can also be increased b lifting a heavier
resistance the same vertical distance in the same period of time as a lighter resistance.
PROGRESS GRADUALLY
Increase reps before increasing resistance. Reduce rest intervals between sets to increase
intensit .
PROGRESSIVE RESISTA CE
The principle of continuall adding more weight to a specific exercise as our muscles
become stronger to adapt to the heavier weights.
PROPER FORM
Focus on the proper motion of the exercise and concentrate on the specific muscles being
used. Do not sacrifice proper form to lift heavier weight or to perform more repetitions. Proper
form also means lifting in a smooth, fluid motion. If ou feel strain elsewhere, ou should
re-evaluate the amount of weight ou are lifting or have a qualified professional critique our
exercise motion.
PROPER POSTURE
Maintaining proper posture will greatl reduce chances of injur and maximize exercise
benefit. When standing alwa s keep our feet shoulder-width apart. Do not lock our knees.
Locking our knees can put unnecessar strain on them. Keep our back flat and straight,
making sure not to twist or arch it in order to complete a repetition.
PROPER TECH IQUE
To get the most out of strength training and to reduce the chance of injur , use proper weight
training techniques. These include working our muscles through their full range of motion
(but not locking an joints), lifting at a speed at which ou can control the weight and stop
easil if necessar .
RA GE OF MOTIO
Moving through a complete range of motion (ROM) allows the muscles to stretch before
contraction and increases the number of muscle fibers being recruited. This produces
maximum contraction and force. B working the full ROM, flexibilit will be maintained and
possibl increased.
REPETITIO
A repetition is one complete movement of an exercise. It normall consists of two phases: the
concentric muscle action, or lifting of the resistance, and the eccentric muscle action, or
lowering of the resistance.
REPETITIO MAXIMUM (RM)
This is the maximum number of repetitions per set that can be performed at a given
resistance with proper lifting technique. Thus, a set at a certain RM implies the set is
performed to momentar voluntar fatigue. 1RM is the heaviest resistance that can be used
for one compete repetition of an exercise. 10 RM is a lighter resistance that allows completion
of 10 (but not 11) repetitions with proper exercise technique.
REST I TERVAL
Allow a brief pause between sets to give our muscles a chance to partiall recover before
working them again. For power and muscle size development allow a 3 to 4 minute rest
interval between sets. For muscular endurance and definition allow a 30 second rest interval.
For strength training allow a 60 to 90 second rest interval.
RISK SHOULD OT EXCEED BE EFIT
If the risk of a specific exercise exceeds its potential benefit, it is best to sta on the
conservative side. There are several wa s to work specific muscle groups. Choose those that
provide minimal risk. Ask a fitness professional for guidance.
ROUTI E
The specific exercises, sets, reps and weight for a specific bod part.
SET
This is a group of repetitions performed continuousl without stopping. While a set can be
made up of an number of repetitions, sets t picall range from 1 to 15 repetitions.
SMALL MUSCLE GROUP EXERCISE
Single joint movement and isolation exercises (i.e. bicep curls, tricep pressdowns and leg
extensions).
SPEED OF MOVEME T
Strength training movements should be slow and controlled. Do not use momentum to complete
an exercise movement. Momentum puts unnecessar stress on tendons, ligaments and joints.
Using momentum in our exercise movements does not develop increased strength.
STATIC STRETCHI G
A stretching technique that involves holding a specific muscle or muscle group at a desired
length for a certain period of time. This t pe of stretching is highl recommended.
STOP TRAI I G IF YOU FEEL PAI
If ou feel pain during a specific exercise stop immediatel . An continuation ma aggravate
an existing injur . Re-evaluate our routine to make sure that ou are doing a proper warm up.
Decrease the amount of weight ou are lifting. Talk to a qualified personal trainer, health
professional or our doctor.
STRE GTH
Strength is the maximal amount of force a muscle or muscle group can generate in a
specified movement pattern at a specified velocit of movement.
WARM UP
This cannot be stressed enough. Man workout-related injuries can be avoided b a proper
warm up routine. Tr to do a total bod warm up before ou start training. A good example of
a total bod warm up is using a stationar bike, treadmill, elliptical, rowing or skiing machine.
It is especiall important to warm up specific muscle groups ou are going to be using. Your
muscles need a 5 to 15 minute warm up as well as a brief cool down. This can be as simple
as performing a warm up set of high repetitions and light weight (25% to 50% of our training
weight) for each exercise.
WORKOUT
The routine, specific exercises, weights, sets, and reps for one or more bod parts.
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NUTRITION
Good nutrition is a diet in which foods are eaten in
proper quantities and with the needed distribution of
nutrients to maintain good health. Malnutrition, on
the other hand, is the result of a diet in which
there is an underconsum ption, overconsum ption, or
unbalanced consum ption of nutrients that leads to
disease or an increased susceptibilit to disease.
What is stated in the above definitions is the fact that
proper nutrition is essential to good health. A histor of
poor nutritional choices will eventuall lead to poor
health consequences.
There are man substances necessar for the proper
functioning of the bod . Nutrients are the substances
that the bod requires for the maintenance of health,
growth, and to repair tissues. Nutrients can be divided
into six classes: carboh drates, fats, proteins, vitamins,
minerals and water. Carboh drates, or "carbs", are
nutrients that are com posed of carbon, h drogen and
ox gen, and are essential sources of energ in the
bod . Grains, vegetables, and fruits are excellent
sources of carboh drates. It is recom m ended that
at least 55% to 60% of the total number of calories
consum ed com e from carboh drates (A m erican
Diabetes Association, Diabetes & Exercise, 1990). It is
further recom mended that 10% or less of the total
calories consum ed com e from simple sugars like a
cand bar.
One of the man benefits of consum ing foods that are
high in com plex carboh drates, such as rice, pasta,
and whole grain breads, is that the also t picall
contain dietar fiber. Dietar fiber is a term used when
referring to substances found in plants that cannot be
broken down b the human digestive s stem. Although
fiber cannot be digested, it is im portant in helping to
avoid cancers of the digestive s stem, hemorrhoids,
constipation, and diverticular disease because it helps
food move quickl and easil through the digestive
s stem. It is recom m ended that people consum e
20 to 30 gram s of fiber per da (American Diabetes
Association, Diabetes & Exercise, 1990). Excellent
sources of dietar fiber are grains, vegetables,
legumes, and fruit.
Fats are an essential part of a health diet and serve
vital functions in the human bod . Among the functions
perform ed b fats are tem perature regulation,
protection of vital organs, distribution of some vitamins,
energ production, and formation of com ponent parts
of cell membranes. Like carboh drates, fats are
com posed of carbon, h drogen, and ox gen.
However, their chem ical structure is different.
Both anim als and plants provide sources of fat.
Saturated fats com e primaril from animal sources
and are t picall solid at room tem perature. Plant
sources of saturated fats are palm oil, coconut oil,
and cocoa butter. A high intake of saturated fats is
directl related to increased cardiovascular disease.
Unsaturated fats are t picall liquid at room temperature.
Corn, peanut, canola, and so bean oil are sources of
unsaturated fats. It is recom mended that no more than
30% of one’s diet be com posed of fats. Ten percent or
less of the total calories consum ed should com e from
saturated fats. One wa to reduce saturated fat intake
would be to substitute m argarine for butter.
Proteins are substances com posed of carbon, h drogen,
ox gen, and nitrogen. Proteins are m ade b com bining
amino acids. Am ino acids are nitrogen-containing
building blocks for proteins that can be used for energ .
Amino acids can com bine in innumerable wa s to form
proteins, and it is estimated that tens of thousands of
different t pes of proteins exist in the bod . It is the
ordering of the amino acids that provides the unique
structure and function of proteins.
There are proteins in both meat products and plant
products. Animal sources of protein such as milk,
meat and eggs contain the eight essential amino
acids (amino acids that the bod cannot s nthesize
and therefore must be ingested). Plant sources of
protein such as beans, starch vegetables, nuts, and
grains do not alwa s contain all eight amino acids.
Because of this, vegetarians must consum e a variet
of protein-containing foods. It is recom m ended that
proteins make up 10% to 15% of one’s dail calories.
This will ensure adequate protein for growth,
m aintenance, and the repair of cells. Protein
requirem ents for adults are not as high as those
recom mended for infants, children, and oung adults.
Note: individuals who are training intensel will have
an increase in their protein requirements.
Vitamins are organic substances that are essential to
the normal functioning of the human bod . Although
vitamins do not contain energ to be used b the bod ,
these substances are essential in the metabolism of
fats, carboh drates and proteins. Because of the
critical role vitamins pla , it is necessar that the exist
in proper quantities in the bod .
Minerals are inorganic molecules that serve a variet
of functions in the human bod . The minerals that
appear in the largest quantities (calcium, phosphorus,
potassium, sulfur, sodium, chloride, and magnesium )
are often called macrominerals. Other minerals are
also essential to normal functioning of the bod , but
because the exist in smaller quantities (chromium,
iron, copper, fluoride, iodine, manganese, mol bdenum,
selenium, and zinc) the are called microminerals.
A mineral that is often consum ed in inadequate
amounts b Americans is calcium . Calcium is a
mineral im portant in the m ineralization of bone,
muscle contraction, and the transmission of nerve
impulses. Osteoporosis is a disease characterized b
a decrease in the total am ount of bone mineral in the
bod and b a decrease in strength of the remaining
bone. This condition is most com mon in the elderl
but ma also exist in ounger people who have diets
inadequate in calcium or vitamin D or both.
Iron is another mineral that is often underconsum ed
b Americans. This is especiall true of women. The
ox gen-carr ing properties of hem oglobin (blood)
depend on the presence of iron. Anem ia is a condition
characterized b a decreased capacit to transport
ox gen in the blood, and is also common in those
lacking a sufficient am ount of iron intake. Red meat
and eggs are excellent sources of iron. A dditionall
spinach, lima and nav beans, and prune juice are
excellent vegetarian sources of iron.
Sodium, on the other hand, is a mineral that man
Americans over-consume. High sodium intake has
been linked with h pertension, as well as high blood
pressure. People can substantiall reduce their
sodium intake b limiting consum ption of processed
foods and decreasing the amount of salt added to
foods when cooking.
In conclusio n...d on ’t forge t h dration. W ater is
considered an essential nutrient because of its vital
role in the normal functioning of the bod . Water
contributes approxim atel 60% of the total bod
weight and is essential in creating an environment
in which all m etabolic processes occur. Water is
necessar to regulate tem perature and to transport
substances throughout the bod .
FOLLOW THESE BASIC NUTRITIONAL GUIDELINES
FOR GAINS IN STRENGTH AND LEAN MUSCLE MASS:
1 Choose your foods carefully Try getting your
carbohydrates from sources such as rice,
vegetables, beans, whole grains, pasta and fruit
Good protein sources include fish, chicken, turkey,
lean meat and low-fat or nonfat dairy products
2 Minimize your fat intake
3 Drink a minimum of 10 eight-ounce glasses of
water each day
4 Eat four to six small meals a day, about three
hours apart Small meals are more easily digested
and result in greater nutrition absorption
5 Avoid eating junk food and fast food
6 Time your protein intake of 40-55 grams
approximately 75 minutes after your workout
7 Immediately following your workout, replenish
your glycogen stores with approximately
50-75 grams of carbohydrates
For more information on nutrition visit our local
librar or book store. There are man excellent books
available.
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