Assessments - 4, GPA: 4.3
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If just starting an exercise program, work out at the low end of your target heart rate zone. As your aerobic capacity improves, gradually increase the intensity of your workout by increasing your heart rate. Measure your heart rate periodically during your workout by stopping the exercise but continuing to move your legs or walk around. Place two or three fingers on your wrist and take a six second heartbeat count. Multiply the results by ten to find your heart rate. For example, if your six second heartbeat count is 14, your heart rate is 140 beats per minute. A six second count is used wrist pulse because your heart rate will drop rapidly when you stop exercising. Adjust the intensity of your exercise until your heart rate is at the proper level. Target Heart Rate Zone Estimated by Age* Age Target Heart Rate Zone (55%-90% of Maximum Heart Rate) Average Maximum Heart Rate 100% 20 years 110-180 beats per minute 200 beats per minute 25 years 107-175 beats per minute 195 beats per minute 30 years 105-171 beats per minute 190 beats per minute 35 years 102-166 beats per minute 185 beats per minute 40 years 99-162 beats per minute 180 beats per minute 45 years 97-157 beats per minute 175 beats per minute 50 years 94-153 beats per minute 170 beats per minute 55 years 91-148 beats per minute 165 beats per minute 60 years 88-144 beats per minute 160 beats per minute 65 years 85-139 beats per minute 155 beats per minute 70 years 83-135 beats per minute 150 beats per minute *For cardiorespiratory training benefits, the American College of Sports Medicine recommends working out within a heart rate range of 55% to 90% of maximum heart rate. To predict the maximum heart rate, the following formula was used: 220 - Age = predicted maximum heart rate 14 WARM-UP and COOL-DOWN WARM-UP and COOL-DOWN Stretching Stretching while your muscles are warm after a proper warm-up and again after your strength or aerobic training session is very important. Muscles stretch more easily at these times because of their elevated temperature, which greatly reduces the risk of injury. Stretches should be held for 15 to 30 seconds. Do not bounce. Suggested Stretching Exercises Lower Body Stretch Place feet shoulder-width apart and lean forward. Keep this position for 30 seconds using the body as a natural weight to stretch the backs of the legs. DO NOT BOUNCE! When the pull on the back of the legs lessen, try a lower position gradually. Bent Torso Pulls While sitting on the floor, have legs apart one leg straight and one knee bent. Pull the chest down to touch the thigh on the leg that is bent and twist at the waist. Hold this position at least 10 seconds. Repeat 10 times on each side. Floor Stretch While sitting on the floor, open the legs as wide as possible. Stretch the upper body toward the knee on the right leg by using your arms to pull your chest to your thighs. Hold this stretch 10 to 30 seconds. DO NOT BOUNCE! Do this stretch 10 times. Repeat the stretch with the left leg. Bent Over Leg Stretch Stand with feet shoulder- width apart and lean forward as illustrated. Using the arms, gently pull the upper body towards the right leg. Let the head hang down. DO NOT BOUNCE! Hold the position a minimum of 10 seconds. Repeat pulling the upper body to the left leg. Do this stretch several times slowly. Remember always to check with your physician before starting any exercise program. Cool-Down The purpose of cooling down is to return the body to its normal, or near normal, resting state at the end of each exercise session. A proper cool-down slowly lowers your heart rate and allows blood to return to the heart. Your cool-down should include the stretches listed above and should be completed after each strength-training session. 15 PRODUCT PARTS DRAWING 16 FRONT BACK PARTS LIST PARTS LIST 1 2 3 4 6 7 8 9 11 12 13 14 16 17 18 19 21 22 23 24 26 27 28 29 31 32 33 34 36 37 38 39 41 42 43 44 46 47 PART NAME QTY Front Frame 1Front Stabilizer 1Rear Frame 1Rear Stabilizer 1 Left Seat Frame 1Right Seat Frame 1Left Handrail 1Right Handrail 1Crank 1 Bearing Housing 2 Ball Bearing 2 Inside Bearing Collar 1 Outside Bearing Collar 1 Bearing Washer 1 Bearing Snap Washer 1 Bearing Nut 2 Pulley 1 V-Ribbed Belt 1 Idler Arm 1 Idler Wheel 1 Idler Wheel Spacer 1 Tension Spring 1 Magnetic Unit 1 Eyebolt 2 Tension Bracket 2 Tension Cable 1 Magnet 1 Meter Post 1 Motor Control Wire /w Motor 1 Meter 1 Sensor Wire 1 Front Extension Wire 1 Rear Extension Wire 1 Left Pulse Sensor Wire 1 Right Pulse Sensor Wire 1 Pulse Sensor Plate 2 Up Button Cap / Right Side 1 Down Button Cap / Left Side 1 Grommet Plug 2 Left Cover 1 Right Cover 1 Left Pedal 1 Right Pedal 1 Endcap (50mm) 2 Adjustment Knob 1 Press Plate 1 Bushing 1 17 PARTS LIST PARTS LIST 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 PART NAME QTY End Stopper 2 Levelling Cap (50mm) 2 Square Plug (25.4mm x 25.4mm) 5 Rectangular Plug (30mm x 60mm) 1 Foam...
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