Assessments - 3, GPA: 4.3
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The Seat should be facing forward. The Support Tube will have tube protruding,make sure Protruding Tube is closer to the front. The Seat Carriage should be located in the middle of the Support Tube. b) Connect the Main Frame Pulse Wires to the Support Tube Pulse Wires. c) Slide the Support Tube over the horizontal tube on the Main Frame. d) Attach three Allen Bolts to the front of the Support tube. Each Bolt should have a Washer and a Spring Washer accompany the Bolt. e) Attach an Allen Bolt through the Main Frame to the Support Tube. The Bolt should be accompanied with a Washer and a Spring Washer. f) Connect the Handlebar Pulse Wires with the Support Tube Wires. g) Insert the Wire Plug securely into the back of the Support Tube. Figure 4 - Install Seat Carriage to Main Frame seat carriage assembly locking arm assembly wire plug seat M8 flat washer M8 flat washer protruding tube M8 spring washer M8 spring washer M8 x 20mm phillips bolt M8 x 20mm allen bolt support tube support tube pulse wires pulse wires main frame front of the pulse wires main frame main frame support tube handlebar pulse wire STEP 5 – Attaching the Monitor Tube a) Insert the Bottom Cover over of the bottom of the Monitor Tube. b) Connect the Main Frame Wire to the Monitor Tube Wire. c) Connect the Monitor Tube Pulse Wires with the Main Frame Pulse Wires. d) Place the Monitor Tube onto the Vertical Tube on the Main Frame. Align the holes properly, so it can be bolted. The Bottom Cover has to be lifted while completing this procedure. Do not pinch wires. e) Attach the six Allen Bolts to the Monitor Tube and through the Vertical Tube of the Main Frame. Each Allen Bolt is accompanied with a Curved Washer. f) Slide the Bottom Cover all the way down, so it completely covers all the Bolts. g) Attach the ipod Holder to the Monitor Tube using two Phillips Bolts. ipod holder monitor tube bottom cover M8 curved washer M8 x 20mm allen bolt M5 x 16mm phillips bolt monitor tube wire monitor tube pulse wire main frame wire main frame assembly main frame pulse wires Figure 5 - Install Monitor Tube 8 17 described previously. Each workout should begin with a warm up and end with a cool down. As a general rule, space your workouts throughout the week and avoid consecutive days of hard exercise. Here are the amounts of activity necessary for the average healthy person to maintain a minimum level of overall fitness. Included are some of the popular exercises for each category. WARM UP – 5 -10 minutes of exercise such as walking, slow jogging, knee lifts, arm circles or trunk rotations. Low intensity movements that simulate movements to be used in the activity can also be included in the warm up. MUSCULAR STRENGTH – a minimum of two, 20 minute sessions per week that include exercises for all the major muscle groups. Lifting weights is the most effective way to increase strength. MUSCULAR ENDURANCE – at least three, 30 minute sessions each week that include exercises such as calisthenics, push ups, sit ups, pull ups, and weight training for all the major muscle groups. CARDIORESPIRATORY ENDURANCE – at least three, 20 minute workouts of continuous aerobic exercise each week.Working out on your bike is a good way to obtain this aerobic activity. Other popular aerobic conditioning activities include brisk walking, jogging, swimming, elliptical exercise, rope jumping, rowing, cross-country skiing, and some continuous action games like racquetball and handball. FLEXIBILITY – 10 -12 minutes of daily stretching exercises performed slowly, without a bouncing motion. This can be included after a warm up or during a cool down. Refer to pages 20 and 21 for a list of total body stretches. COOL DOWN – a minimum of 5 -10 minutes of slow walking or lower intensity cycling, combined with stretching. AEROBIC EXERCISE: HOW MUCH? HOW OFTEN? Experts recommend that you do some form of aerobic exercise at least three times a week for a minimum of 20 continuous minutes. Of course, if that is too much, start with a shorter time span and gradually build up to the minimum. Then gradually progress until you are able to work aerobically for 20 - 40 minutes. If you want to lose weight, you may want to do your aerobic workout five times a week. It is important to exercise at an intensity vigorous enough to cause your heart rate and breathing to increase. How hard you should exercise depends to a certain degree on your age, and is determined by measuring your heart rate in beats per minute. Refer to the “Measuring Your Heart Rate” section below and on page 18 for more information on how to determine and measure your heart rate. You can do different types of aerobic activities, say walking one day, and use your bike the next. Make sure you choose an activity that can be done regularly, and is enjoyable for you. The important thing to remember is not to skip too many days between workouts or fitness benefits will be lost. If you must lose a few days, gradually work back into your routine. WH...