Assessments - 4, GPA: 3.8
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During your first several months of exercising, the AHA recommends aiming for the lower part of the target heart rate zone-60%, then gradually progressing up to 75%. According to the AHA, exercising above 75% of your maximum heart rate may be too strenuous unless you are in top physical condition. Exercising below 60% of your maximum will result in minimal cardiovascular conditioning. Check your pulse recovery rate – If your pulse is over 100 bpm five minutes after you stop exercising, or if it’s higher than normal the morning after exercising, your exertion may have been too strenuous for your current fitness level. Rest and reduce the intensity next time. Fitness Safety The target heart rate chart indicates average rate zones for different ages. A variety of different factors (including medication, emotional state, temperature and other conditions) can affect the target heart rate zone that is best for you. Your physician or health care professional can help you determine the exercise intensity that is appropriate for your age and condition. (MHR) = Maximum Heart Rate (THR) = Target Heart Rate 220 - age = maximum heart rate (MHR) MHR x .60 = 60% of your maximum heart rate. MHR x .75 = 75% of your maximum heart rate. For example, if you are 30 years old, your calculations will be as follows: 220 - 30 = 190 190 x .60 = 114 (low end or 60% of MHR) 190 x .75 = 142 (high end or 75% of MHR) 30 year-old (THR) Target Heart Rate would be 114-142 See Heart Rate Table (on page 15) for additional calculations. 15 Monitoring Your Heart Rate 100% 85% 75% 60% Serious athletic training range Cardiovascular conditioning range Fat burning range 20 25 30 35 40 45 50 55 60 65 AGE 200 195 190 185 180 175 170 165 160 155 170 166 162 157 153 149 145 140 136 132 150 146 143 139 135 131 128 124 120 116 120 117 114 111 108 105 102 99 96 93 TARGET HEART RATE ZONE 16 Change to MPH or KPH Change to MPH (Miles Per Hour) or KPH (Kilometers Per Hour): 1. With the unit off press and hold “0” on the key pad. 2. Start pedaling the bike. “UNIT=KG” OR “UNIT=LB” will be displayed in the upper LED window. 3. Use the key pad to indicate which unit of measure you would like to use. Press “1” for KG and to change distance to KPH. Press “2” for LB and to change distance to MPH. 4. Stop pedaling the unit until the screen shuts off to accept the changes. KG LB STEP 1 17 Bike Operation Seat Adjustment To raise or lower the seat height, start by pulling out the pop pin knob. Next, raise or lower the seat post to the proper position. Then, release the pop pin knob to the pre-set position hole. It is important to ensure that the pop pin knob is locked in one of the pre-set position holes on the seat post. Refer to Figure 1. On the upright bike, the seat height should be adjusted so that the bottom of the pedal stroke, it is possible to extend your leg with the heel on the pedal. First, sit on the bike, place your feet in the pedals. Next, rotate one pedal to the furthest most position. In this position you should have a slight bend in your knee. If your leg is too straight or your foot cannot touch the pedal, you will need to lower the seat. If your leg is at too much of an angle, you will need to raise the seat. Figure 1 Foot Pedal Strap Adjustment First, place your foot on the pedal. Rotate the pedals until one foot is within arm's reach. Then, carefully reach down and fasten the rubber strap over your shoe and secure it to the pedal by slipping the nub at the end of pedal through the slot of the pedal strap. Last, pull down the strap until it snaps into place. Repeat process for the other foot. Refer to Figure 2. Figure 2 18 Parts List A7u Parts List Rev C REF# KEYS PART# DESCRIPTION QTY. REF# KEYS PART# DESCRIPTION QTY. A1 323-00165 A7u Frame Assembly 1 C10 302-00277 A7r & A7u Spring Washer SW8 9 A2 310-00123 A7r & A7u Water bottle Holder 1 C11 302-00245 A7u Hex Screw M6*1.25*50 4 A3 302-00311 A7u Seat post bolt 2 C12 302-00252 A7r & A7u Insert Nut M10*1.5 4 A5 331-00038 A7r & A7u Bearing 2 D1 323-00161 A7r & A7u Rear Stabilizer Assembly 1 X1 324-00001 A7r & A7u Bottom Bracket Set 1 E1 328-00023 A7u Seat 3 A11 311-00043 A7r & A7u Crank and Pulley set 1 E2 323-00167 A7u Seat post Assembly 3 A12 304-00017 A7u Poly-v Belt 1 E3 306-00321 A7u Sleeve 3 A13 330-00045 A7r & A7u Crank 1 E4 310-00125 A7u Locking Pop Pin Knob 1 A14 306-00311 A7r & A7u Pedal L & R 1 F1 302-00258 A7r & A7u Round Head Allen Bolt M5*0.8*12 1 A15 331-00039 A7r & A7u Bearing 3 F2 302-00278 A7r & A7u Spring Washer SW5 2 A16 330-00046 A7r & A7u Crank and Pulley Axle 1 F3 302-00231 A7r & A7u Flat Washer M5 (5.3*10*1) 1 A17 302-00218 A7r & A7u C Ring 25 1 F4 319-00005 A7r & A7u Axle Assembly Idler 3 X2 324-00002 A7r & A7u Poly of Second Axle Assembly 1 F5 302-00309 A7u C Ring 8 1 A22 302-00219 A7r & A7u C Ring 17 1 X3 324-00003 A7r & A7u Aluminum Idler Wheel Assembly 1 A23 307-00061 A7r & A7u Load Resister 2 F8 331-00045 A7r & A7u DU Bearing 1 A24 302-00228 A7r & A7u Flat Washer M5 (5.5...