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It is important to define your goals before you begin your workout routine. The following fitness 

guidelines will help you define your goals and choose your fitness program. Consult a physician when 

setting up your workout goals.

Muscle Strength is the maximum force that 

you can exert against resistance at one time. 

Your muscle strength comes into play when you 

pick up a heavy bag of groceries or lift a small 

child. It is developed when a localized muscle 

is worked both positively (concentric) and 

negatively (eccentric) at a resistance—great 

enough so you can perform only five to eight 

repetitions of the exercise before the muscle 

fails. Each set of repetitions is followed by a 

rest interval that typically runs three times 

longer than the set. Later, between exercise 

sessions, the muscle overcompensates for the 

stress and usually increases in both strength 

and size. 

Muscle Endurance is the ability to perform 

repeated contractions. It comes into play 

when you cross-country ski or work on your 

feet all day. Endurance training addresses the 

slow twitch, endurance muscle fibers, which 

depend on oxygen for energy. To develop 

muscle endurance, use low resistance and 

high repetitions about 15-20 repetitions in each 

set, three sets to each exercise, working the 

muscle only to fatigue. 

Muscle Power is the combination of strength 

and speed of the muscular contraction. This 

is often misinterpreted as; a) being directly 

associated with certain skill or sport and/or; 

b) meaning that you must move fast. Load is 

actually a more important factor than speed 

when attempting to improve power. When 

training to achieve muscular power, pick a 

resistance that fatigues you in the 3-5 repetition 

range. When performing these reps, it is more 

important to think of contracting the muscles 

faster rather than attempting to move faster. 

Performing sport simulation exercises usually 

results in a deterioration of the motor pattern 

or skill. The biomechanically sound method 

of improving power in your sport is to train for 

power using the correct joint movements, as 

described in this manual. Then practice the skill 

associated with your sport, learning to apply 

this newly achieved power.

Body Composition  is the ratio of fat weight 

(fat) to lean weight (muscles, bones and tissue). 

As you age, the ratio shifts. The fat weight 

increases and the lean weight decreases. 

Training for muscle strength will generally 

increase muscle size and aerobic conditioning 

will help burn extra calories. Performing these 

two forms of exercise, either at different times 

or together, will create the greatest changes 

in body fat weight. Balanced Strength and 

alignment are the result of equal strength 

developed in all parts of the body. It comes into 

play in your standing and sitting posture, and 

in your ability to perform just about any activity 

safely and effectively. An over-development 

of the back will round the shoulders; weak or 

stretched abdominals can cause lower back 

pain. You want a balance of muscle strength in 

front and back. In addition, you need a balance 

of strength between your middle, lower, and 

upper body.

Flexibility is the ability of a muscle or group of 

muscles to move the joint through a full range 

of motion. Flexibility comes into play when 

you execute an overhand serve or stretch for 

the top shelf in the kitchen. It is a cooperative 

movement of opposite muscle groups. When 

a muscle contracts, its opposite muscle group 

must relax for the action to occur. Increased 

flexibility means an increased range of motion, 

made possibly by this simultaneous contracting 

and relaxing. Good flexibility is important 

in protecting the body from injury and can 

be achieved through the balanced strength 

training programs that are included in this 

manual. 

Cardiovascular Endurance is the ability 

of the heart and lungs to supply oxygen and 

nutrients to exercising muscles over an 

extended period of time. It comes into play 

when you jog a mile or ride a bike. It is a critical 

component of overall fitness and health.

Owner’s Manual

Owner’s Manual