Hoist-fitness ROC-IT Manuel d'utilisateur

PROGRAM DESIGN MANUALhoistfitness.comHOIST® FITNESS SYSTEMS...Quality strength training equipment since 19779990 Empire Street • San Diego, CA 92126 ?

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Proper training guidelines and program variation can make circuit training safe, effective and enjoyable for all participants regardless of age, condi

An aerobic warm-up followed by static muscle stretching (moving a muscle to the point of tension, then holding the stretch for 15 – 30 seconds) prior

This phase introduces exercisers to the ROC-IT™ circuit line with a low-intensity, yet challenging exercise experience that provides an excellent oppo

WARM-UP AND STATIC STRETCHINGUsing the modality of choice (treadmill, elliptical, recumbent or upright bicycle, rower, etc.) complete 4 - 5 minute pZk

STANDING QUADRICEPS STRETCH:1. While standing, support the body for balance by holding onto one of the machines or support. 2. Bend one knee drawing t

STANDING CALF STRETCH:1. Lean forward against a wall or machine with one leg bent forward and the opposite leg extended behind2. With both feet facing

LOWER BACK (CAT AND COW) STRETCH:1. Kneel on all fours, placing hands directly under the shoulders, knees directly under the hips, and toes pointing b

COOL DOWN STRETCHINGRepeat the same stretches and repetitions, but include the following stretches to the end of the sequence:SEATED QUADRATUS STRETCH

SEATED OVERHEAD TRICEPS STRETCH:*'Lbmhgma^Ühhkpbma[^gmdg^^lZg]raise the right arm overhead to position the right elbow next to the righ

TABLE OF CONTENTMission Statements: HOIST® Fitness Systems and the American Council on Exercise ...

CIRCUIT PROGRAM1. Frequency (F): Recommend two to three non-consecutive days a week, although an initial frequency of two non-consecutive days per wee

After performing the ROC-IT™ introductory circuit consistently for three to four weeks, participants will likely notice some dramatic improvements in

ROC-IT 301ROC-IT 402ROC-IT 101ROC-IT 102ROC-IT 201ROC-IT 203ROC-IT 501ROC-IT 401FIGURE 8’sHIGH KNEE JOGGING OR MARCHINGJUMPINGJACKSORJUMPROPESTEP OVER

CARDIOVASCULAR (ACTIVE RECOVERY) STATIONSThese stations are examples for the active recovery phase. The choice of what stations one chooses should adh

C. OBLIQUE CRUNCHES:Eb^hgma^e^_mlb]^hgma^Ühhkhk^q^k\bl^mat in a bent knee position with a 90° bend at the knees. Always maintain a neutral

E. JUMPING JACKS OR JUMP ROPE:Stand with both feet together and arms down at the sidesComplete a jump pattern to an end position with feet 3 feet apar

INTERMEDIATE PHASE@'?B@NK>1L3Stand facing a 12 “ riser (progress to 16 ”) sideways and follow a diagonal step over cycle (right foot up, le

WARM-UP, STATIC STRETCHING AND MOVEMENT PREPARATIONUsing the modality of choice (treadmill, elliptical, recumbent or upright bicycle, rower, etc.) com

INTERMEDIATE PHASESTANDING QUADRICEPS STRETCH:1. While standing, support the body for balance by holding onto one of the machines (if necessary)2. Ben

LOWER BACK (CAT AND COW) STRETCH:1. Kneel on all fours, placing hands directly under the shoulders, knees directly under the hips, and toes pointing b

WELCOMEThe HOIST®?bmg^llLrlm^flKb]^Hkb^gmZm^]<bk\nbmBgm^koZeMkZbgbg`!KH<&BMTM) line is the culmination of research and m^\agheh`r

INTERMEDIATE PHASESTORK STAND TO INVERTED FLYERS WITH SHOULDER STABILIZATION:1. Stand adjacent to a machine using the left hand to hold it as a suppor

CIRCUIT PROGRAM1. Frequency (F): Recommend three non-consecutive days a week. Consider four non-consecutive days a week, but be mindful of burnout or

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ROC-IT CIRCUIT LINE ARRANGEMENTDuring this phase, the same option of arranging the equipment more conventionally or in its circular formation applies.

ADVANCED PHASEA. SQUAT JUMPS, MOUNTAIN CLIMBERS (POWER):For squat jumps, start by standing with feet parallel and hip width apart. Following correct s

C. SEATED CORE PROGRESSIONS (CORE STABILIZATION AND STATIC BALANCE):Lbmnikb`amhgZikhi^kerbgÜZm^]Zg]appropriately sized* stability ball with bo

ADVANCED PHASEE. RUSSIAN TWISTS (CORE CONDITIONING):Lie back on a stability ball and slowly walk the body out to a table top position with the mhklhZ

Follow the Intermediate Phase program.G. DUMBBELL DEADLIFTS, PUSH-PRESSES (STRENGTH): These compound movements integrate entire body movemen

CIRCUIT PROGRAMCOOL-DOWN STRETCHING (10 MINUTES)1. 4 – 5 minutes of general cardiovascular activity2. 15 – 20 sec static stretches, 2 repetitions per

REFERENCES1. Report: IHRSA and American Sports Data Health Club Trend (2003) 2. Report: IHRSA and American Business Information, Inc. (2004)3. Report:

INTRODUCTIONThe human body is designed to move and develop in response to the stresses placed upon joints, bones and muscles. A regular pattern of phy

INTRODUCTORY PHASECOOL DOWN STRETCHING Standing Chest StretchStanding Posterior Shoulder StretchStanding Quadriceps StretchUpper Back StretchStanding

WORKOUT LOGSINTERMEDIATE PHASECOOL DOWN STRETCHING Standing Chest StretchStanding Posterior Shoulder StretchStanding Quadriceps StretchUpper Back Stre

WORKOUT LOGSADVANCED PHASECOOL DOWN STRETCHING Standing Chest StretchStanding Posterior Shoulder StretchStanding Quadriceps StretchUpper Back StretchS

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44The HOIST® headquarters is located in a 130,000 square foot facility in San Diego, California, home to the pioneering k^l^Zk\a%]^o^ehif^gmZg]ikh]

THE MANY BENEFITS THE ROC-IT™ PRODUCT LINE OFFERSHOIST®?bmg^llLrlm^flaZlZehg`&lmZg]bg`k^inmZmbhgpbmabgma^Ûmg^llbg]nlmkr_hkbgghoZmbo^

ROC-IT™ 101 SEATED DIPThe ROC-IT™ 101 Seated Dip, a functional movement for the Triceps muscle places the body in a slight forward lean in the start p

ROC-IT™ 203 SEATED MID ROWThe ROC-IT™ 203 Seated Mid Row places the user in a slight forward lean in the start position to reduce the risk h_enf[ZkÜ

ROC-IT™ 301 CHEST PRESSThe ROC-IT™ 301 Chest Press places the user in a start position with the arm handles aligned at chest level, rocking rearward t

ROC-IT™ 402 LEG CURLThe ROC-IT™ 402 Leg Curl places the user in a slight forward lean with hips lowered below the knees in the start position and rock