NAUTILUS

1. NAUTILUS SAFETY AND PROPER USES

2. The “cam” • It is this unique shaped pulley that gives nautilus equipment its name. • The cam gives the weight lifter consistent FEEL of resistance throughout the lift. • This actually accures as a result of a variable resistance that has been design to into account for the biomechanical advantages and diadvanages of the common easy and stick points to a lift.

3. BENEFITS OF NAUTILUS EQUIPMENT • VARIABLE RESISTANCE RESULTING IN A SMOOTH AND CONSISTANT FEEL THROUGHOUT THE LIFT. • MUSCLE ISOLATION - GREAT FOR REHABILITATION AND STRENGTHENING SPECIFIC AREAS OF THE BODY. • DESIGNED TO HELP ONE LIFT GO THROUGH A FULL RANGE OF MOTION INCREASING ONES FLEXIBILITY.

4. DOES WEIGHT LIFTING MAKE A PERSON LOSE FLEXIBILITY? • NOT IF YOU LIFT THROUGH A FULLL RANGE OF MOTION! • INCORERECT LIFTING CAUSES MUSCLES TIGHTNESS • IF YOU EXERCISE THROUGH A FULL RANGE OF MOTION YOU CAN INCREASE YOUR FLEXIBILITY AS YOU LIFT. • NAUTILUS EQUIPMENT HAS BEEN DIESIGNED TO HELP YOU LIFT THROUGH A FULL RANGE OF MOTION • THIS MEANS THAT YOU SHOULD LIFT THE WEIGHT AS HIGH AS POSSIBLE AND LOWER IT AS LOW AS POSSIBLE WITH OUT THE WEIGHT PLAT ACTUALLY TOUCHING EACH OTHER

5. WILL WEIGHT TRAINING MAKE ME LOOK UNNATURALLY BULKY? • NO. • EVERYONE HAS A CERTAIN BODY TYPE THAT THEY ARE BORN WITH. WE CAN ALTER THIS SOME, BUT ONLY TO A DEGREE. • GIRLS TEND NOT TO GET AS BIG AS GUYS AS A RESULT OF DIFFERENT HORMONES. • GUYS GET BIGGER BECAUSE THEY HAVE HIGHER LEVELS OF TESTOSTERONE. • LIFTING HEAVEY WEIGHTS WITH FEW REPITITONS USUALLY LEADS TO BIGGER MUSCLES. • LIFTING LOWER WEIGHTS MORE REPITITIONS USUALLY LEADS TO MORE DEFINED MUSCLES WITH A HIGHER TOLERANCE FOR ENDURANCE

6. BODY TYPES • ENDOMORPHS • HEAVEY SET • MESOMORPHS • STOUT AND MUSCULAR • ECTOMORPHS • SLENDER

7. CHILDREN SHOULD NEVER LIFT WEIGHTS. TRUE OR FALSE? • FALSE! • CHILDREN RUN JUMP CLIMB AND LIFT THEMSELVES UP ALL THE TIME IN THE PLAY GROUND. THE ACTIVE CHILD LIFTS THEIR OWN WEIGHT NATURALLY EVERY DAY. • HOWEVER, WEIGHT LIFTING SHOULD BE DONE ONLY IN A SUPERVISED SETTING. • CORRECT TECHNIQUE IS A MUST! • HEAVEY WEIGHTS MAY BE DANGEROUS AND NEED NOT BE A PART OF A PREADALESANT TRAINING PROGRAM. • PROPER WEIGHT LIFTING CAN NOTONLY BE SAFE BUT CAN BE VERY BENEFITIAL AS WELL.

8. THE POSITIVE PHASE 2 SECONDS ON THE WAY UP THE MUSCLE SHORTENS DURING THIS PHASE GO ALL THE WAY UP! THE NEGATIVE PHASE 4 SECONDS ON THE WAY DOWN GO ALL THE WAY DOWN THE MUSCLE LENGTHENS DURING THIS PHASE. NEGATIVE CONTRACTIONS ARE JUST AS BENEFITIAL AS A POSITIVE AND SOMETMES EVEN MORE SO. PROPER LIFTING

9. HOW MUCH WEIGHT SHOULD YOU LIFT? • YOU SHOULD START OFF WITH A WEIGHT THAT YOU CAN DO WITH GOOD FORM AND TO THE CORRECT COUNT OF 2 SECONDS POSTIVE AND 4 SECONDS NEGATIVE 12 TIMES. • THEN MOVE THE WIEGHTS UP ONE PLATE AND AND LIFT IT UP TO 8-12 REPITITIONS WITH GOOD FORM. • IF YOU ARE NOT KEEPING GOOD FORM OR UNABLE TO STAY TO THE CORRECT COUNT YOU ARE LIFTING TO MUCH WIEGHT AND SHOULD DROP BACK TO THE PREVIOUS WEIGHT. • GOOD FORM IS WHEN YOU LIFT WITH CORRECT POSTURE AND THROUGH A FULL RANGE OF MOTION

10. WEIGHT ROOMPROCEDURES • COME IN AND SIT DOWN QUIETLY AT A STATION OR BENCH • CHECK YOUR SEAT SETTING AND ADJUST YOUR WEIGHT SETTING. • NEVER ADJUST YOUR WEIGHTS OR SEATS WHILE THE CLASS IS LIFTING • NO TALKING WHILE LIFTING • START YOUR LIFT WHEN THE COACH SAYS TO BEGIN. • YOU SHULD NEVER CLANG THE WEIGHTS OR DROP THEM!

11. ITS TIME TO LIFT WEIGHTS LETS GET FIT, GET STRONGER AND HAVE SOME FUN!! ITS TIME TO LIFT WEIGHTS IN THE FOLLOWING SEGMENTS YOU WILL LEARN THE CORRECT TECHINUE AND THE MUSCLE (PRIME MOVER) WORKED ON EACH NAUTILUS MACHINE

12. UPPER NECK AND SHOULDERS • THE MUSCLE WORKED IS THE TRAPEZIUS • PLACE PALMS UP • KEEP YOUR BACK FLAT • SHRUG YOUR SHOULDERS UP TO 2 SEC. AND DOWN TO 4 SEC.

13. MULTI-PURPOSE MACHINE • THE MUSCLE WORKED IS THE GASTROCMEMIUS (OR CALVE MUSCLE) • SLIP THE BELT AROUND YOUR WAIST • STEP UP ON THE FIRST STEP AND HOLD THE BAR IN FRONT OF YOU • RAISE UP ON YOUR TOES AS HIGH AS YOU CAN TO A COUNT OF TWO • LOWER DOWNAS FAR AS POSSIBLE TO A COUNT OF FOUR

14. BEHIND THE NECK • THE MUSCLE WORKED IS THE LATISIMUS DORSI. • ISIT IN THE SEAT WITH YOUR BACK FLAT UP AGAINST THE BACK REST. • LIFT YOUR ARMS UP STRAIGHT OVER YOUR HEAD WITH YOUR PALMS FACING OUT. • PULL YOUR ARMS DOWN TO YOUR SIDE TO A COUNT OF TWO. KEEP YOUR POALMS FACING OUT. • LOWER THE WEIGHTS TO A COUNT OF FOUR.

15. MILITARY PRESS • MUSCLES WORKED -DELTOIDS, TRICEPS AND TRAPEZIUS • HOLD THE HANDLES AND PUSH THE BARS UP TO ACOUNT OF TWO • LOWER TO A COUNT OF FOUR

16. Double Deltoid • The muscles worked are the trapezius and deltoids. • Sit with your back flat • hold on to the bars with the back of your hands against the pads • lift your elbows up to a count of 2. • Lower to a count of 4.

17. Multi - Biceps • The muscle worked is the biceps. • Sit in machine with the seat adjusted with such that your shoulders are slightly than your elbows. • Lift up to a count of two and lower to a count of four.

18. Multi-Triceps • THHE MUSCLE WORKED IS THE TRICEPS • CATION THIS MACHINE CAN BE DANGEROUS GETTING INTO AND OUT OF IF YOU LET GO OF THE HAND PAD! • PUSH THE HAND PAD UP AND SIT IN THE SEAT . MAKE SURE IT IS ADJUSTED SUCH THAT YOUR SHOULDERS ARE SLIGHTLY BELOW YOUR ELBOWS. • YOUR ELBOW SHOULD REST ON THE PAD EVEN WITH THE CAM. • RAISE THE WEIGHT TO 2SEC. AND LOWER THEM TO A COUNT OF FOUR.

19. CRUNCH MACHINE • MUSCLE WORKED IS THE RECTUS ABDOMINUS • AJUST THE SEAT SUCH THAT YOUR BELLY BUTTON LINES UP WITH THE CAM . • TAKE HOLD OF THE HANDLES AND HOOK YOUR ANKLES UNDER THE SEAT ON THE PADS • PULL YOUR ELBOWS TOWARDS YOUR KNEES FOR A COUNT OF TWO • PAUSE • LOWER TO ACOUNT OF FOUR

20. LEG EXTENTION • THE MUSCLES WORKED ARE THE QUADRACEPS • SIT IN THE SEAT WITH YOUR BACK FLAT - USE THE BACK REST IF NECESSARY • HOLD ON TO THE HANDLES BELOW THE SEAT • EXTEND YOUR KNEES TO A COUNT OF 2 . • LOWER THE WIEGHTS TO A COUNT OF 4.

21. LEG CURL • THE MUSCLES WORKED IS THE HAMSTRINGS. • LAY DOWN WITH YOUR LEGS UNDER THE LEG PADS AND HOLD ON TO THE HANDLES UNJDER THE SEAT NEAR YOUR SHOULDERS • LIFT THE PADS UP TO YOUR REAR END TO A COUNT OF TWO. • LOWER TO A COUNT OF FOUR

22. DOUBLE CHEST EXERCISE #1 • THE MUSCLES WORKED ARE THE PECTORALIS MAJOR AND MINOR. • SIT IN THE SEAT WHICH SHOULD BE AJUSTED SO THAT YOUR SHOULDERS LINE UP WITH THE CAMS ABOVE YOU. • TAKE HOLD OF THE HANDLES SUCH THAT YOUR FORARMS ARE AGAINST THE PADS. • PULL YOUR ELBOWS TOGETHER TO A COUNT OF 2. • LOWER THE WEIGHTS OT A COUNT OF 4.

23. DOUBLE CHEST EXERCISE #2 • SIT IN THE SEAT AS AJUSTED PREVIOUSLY. • PUSH THE LEG PEDAL FORWARD WITH YOUR FEET RAISEING THE HANDLES FORWARD. • GRASP THEM AND LIFT YOUR FEET OFF THE PEDAL ALLOWING THE WEIGHTS TO BE PLACED ON THE HANDLES. • PUSH THE WEIGHT UP TO A COUNT OF 2 KEEPING YOUR BACK FLAT ON THE BENCH. • LOWER TO A COUNT OF 4.

24. PULL OVER EXERCISE #1 • THE MUSCLES WORKED ARE THE BICEPS, PECTORALIS GROUP AND THE LATISSIMUS DORSI • SIT IN THE SEAT WITH THE SEAT LOW SO THAT YOU CAN GET FULL EXTENTION OF THE ARMS. • USE THE SEAT BELT AND AND TIGHTEN. • GRASP THE HANDLES ABOVE YOU AND AND PULL DOWN TO A COUNT OF 2 • LOWER TO ACOUNT OF 4

25. PULL OVER EXERCISE #2 • ADJUST THE SEAT SO THAT YOUR SHOULDERS LINE UP WITH THE CAMS • PUSH THE FOOT PEDAL DOWN TO LOWER THE WEIGHT BAR. • PUT YOUR ELBOWS ON THE PADS AND GRASP THE BARS BEHIND YOUR HEAD. • CAREFULLY LIFT YOUR FEET OFF THE FOOT PEDAL TRANSFERING THE WEIGHT TO THE PULL DOWN BAR. • PULL THE BAR DOWN TO ACOUNT OF 2 TOWARDS YUOUR BELLY BUTTON. • LOWER THE WEIGHTS TO A COUNT OF FOUR.

26. YOU HAVE DONE IT! NO PAIN NO GAIN CONSISTANCY IT THE KEY TO ANY EXERCISE PROGRAM. START OFF SLOW AND STICK WITH IT!