Hoist Fitness ROC-IT - Manual (Page 20)

CIRCUIT PROGRAM
1. Frequency (F):
Recommend two to three non-consecutive days a
week, although an initial frequency of two non-
consecutive days per week is suggested. This allows
new participants adequate recovery time to adapt
to exercise and enhance cognitive thoughts and
emotional feelings of a positive exercise experience
2. Intensity (I):
Recommend lower-intensities that never compromise
exercise technique, emphasizing correct breathing
(exhalations) with exertion
After the initial orientation week, increase
resistances to create adequate challenge on the
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not allow an additional repetition, but does not
compromise exercise technique
3. Repetitions (R):
Recommend an initial target of 10 – 12 repetitions
per exercise. Progress the number of repetitions to
15 once the participant demonstrates the ability to
complete 10 – 12 repetitions without compromising
technique and without fatigue
Once 15 repetitions can be comfortably achieved,
increase the resistance while decreasing the
number of repetitions back to 10 – 12 and progress
accordingly
4. Sets (S):
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progressing to two circuits as improvements in
exercise tolerance and basic muscle conditioning
are achieved
5. Time (T):
Recommend a tempo of one second to complete
the pushing or pulling phase followed by a slow,
controlled two second return
Follow a work to rest ratio of 1 part work (30 – 45
seconds) and 1 part rest (30 – 45 seconds). If the
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fatigue in completing the exercises, increase the
duration of the rest interval to two parts rest
Recovery intervals involve passive rest with
movement to the next station
WARM-UP & S TRETC HING
(10 -15 MINUTES)
1. 4 – 5 minutes of general cardiovascular activity
2. 15 – 20 sec static stretches, 2 repetitions per stretch
Standing Chest Stretch
Standing Posterior Shoulder
Stretch
Standing Quadriceps Stretch
Upper Back Stretch
Standing Calf Stretch
Kneeling Hip Flexor Stretch
Lower Back (Cat and Cow)
Stretch
Seated Hamstrings Stretch
CIRCUIT TRAINING
(20 MINUTES)
1. 2 – 3 con-consecutive days per week
2. 50 – 70 % 1 RM or to a point of fatigue without compromise
to technique
3. 10 – 15 repetitions, 1 – 3 circuits
4. 1: 1 or 1: 2 work to rest ratio with a one second pull/push
phase and two second slow, controlled return. Emphasize
passive recoveries with movement to the next station
ROC-IT 301 Chest Press
ROC-IT 201 Lat Pulldown
ROC-IT 401 Leg Extension
ROC-IT 402 Leg Curl ROC-IT 501 Shoulder Press
ROC-IT 203 Seated Mid Row
ROC-IT 101 Seated Dip
ROC-IT 102 Biceps Curl
C ARDIOVASCUL AR TRAINING
(10 -15 MINUTES)
1. 2 – 3 times per week
2. Preferred mode of cardiovascular activity
3. Intensity at a 6 – 7 out of ten on the effort scale or at
an intensity where continuous talking (30 – 50 continuous
words) proves challenging
COOL -DOWN S TRETC HING
(10 MINUTES)
1. 4 – 5 minutes of general cardiovascular activity
2. 15 – 20 sec static stretches, 2 repetitions per stretch
Standing Chest
Stretch
Standing Posterior
Shoulder Stretch
Standing
Quadriceps
Stretch
Upper Back
Stretch Standing Calf
Stretch
Kneeling Hip
Flexor Stretch
Lower Back (Cat
and Cow) Stretch
Seated
Hamstrings Stretch Seated Quadratus
Stretch
Seated Adductor
(Inner Thigh)
Stretch
Seated Overhead
Triceps Stretch
Seated Biceps
Stretch
I N T R O D U C T O R Y P R O G R A M
A T A G L A N C E
1 9
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