Page 10
•Repetitions
- 2-6 for each stretch
•Type
- static, with a major emphasis on the low back and
hamstrings area because of the high prevalence
of low-back pain syndrome in our society.
EXERCISE PRINCIPLES*
The American College of Sports Medicine has developed a position paper
concerning exercise programs for healthy adults and the need for guidelines. The
following recommendations concern the quantity and quality of (exercise)
training for developing and maintaining cardiorespiratory fitness in a healthy
adult:
•Frequency
-3 to 5 days per week
•Intensity
-50% - 85% of maximum oxygen
uptake (VO
2 max
)
•Duration
-20 to 60 minutes of continuous
aerobic activity
•Mode of Activity
-Any activity that uses the large
muscle groups, that can be
maintained continuously, and is
rhythmical and aerobic in nature.
•Rate of Progression
-Initial Conditioning - 4 to 6 weeks; low-
end intensity (40% - 60% VO
2 max
); low-end
duration (15 to 20 minutes).
-Improvement Stage - 6 weeks to 6 months;
moderate intensity; moderate duration.
-Maintenance Stage - 6 months plus;
moderate to high intensity; moderate to
high duration.
*Note: Some of the material contained in this section is adapted from
The
StairMaster
®
Fitness Handbook 2nd Ed., James A Peterson, and Cedric X. Bryant
(editors), Sagamore Publishing, 1995.
GENERAL EXERCISE GUIDELINES
Summary of Contents for STRATUS 3300 CE
Page 1: ...Stratus Systems Owner s Manual...
Page 66: ...Page 59 FIGURES Figure 11 Cover Fasteners...
Page 67: ...Page 60 FIGURES Figure 12 Cover Fastener Locations 3300 CE...
Page 68: ...Page 61 FIGURES Figure 13 Cover Fastener Location 3900 RC...
Page 69: ...Page 62 Figure 14 Right Side View 3300 CE FIGURES...
Page 70: ...Page 63 Figure 15 Left Side View 3300 CE FIGURES...
Page 71: ...Page 64 FIGURES Figure 16 Right Side View 3900 RC...
Page 72: ...Page 65 FIGURES Figure 17 Left Side View 3900 RC...
Page 73: ...Page 66 FIGURES Figure 18 Seat Adjustment Pin Assembly 3300 CE...
Page 74: ...Page 67 FIGURES Figure 19 Seat Assembly 3900 RC...
Page 75: ...Page 68 FIGURES Figure 20 Drive Chain Tension...
Page 76: ...Page 69 FIGURES Figure 21 Intermediate Shaft Assembly...
Page 77: ...Page 70 FIGURES Figure 22 J Bolt Assembly...
Page 78: ...Page 71 FIGURES Figure 23 Crank Assembly...
Page 79: ...Page 72 FIGURES Figure 24 Alternator Flywheel Assembly...