FITNESS SPORT No 1 year 2003

14 exercises that will change your life!

STRENFLEX can be performed by any athletic person, no matter in what athle tic activities they usually perform, or by any gym member who trains regularly. All weight and cardio equipment offered at the gym can be used for the training program. In addition, gym members can take classes in body pumping, indoor cycling or stretching. STRENFLEX originates from Europe and represents the fitness industry in a positive manner in every respect. (Not all good things must be imported from overseas!)

STRENFLEX is a sport that can be lear ned quickly without the requirement of having previously been a high-caliber athlete, and it can be started at any age. As a result, there are four age categories for men and women, i.e. age category I - 18 to 34, age category II - 35 to 49, age category III - 50 to 59, and age category IV - 60 and over. (The minimum require ments of the 14 exercises vary depending on the age categories.)

You, too, should join in, since STRENFLEX offers benefits for the entire fitness industry: gym owners, manufacturers, suppliers and, last but not least, new and existing gym members.

14 EXERCISES

You, too, can do it!

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STRENGTH 1 Exercise - Bench press at 60% of the contestant’s body weight; minimum 3, maximum 10 correct repetitions without interruption. 2 Exercise - Squats at 70% of the contestant’s body weight; minimum 3, maxi mum 10 correct repetitions without interruption. 3 Exercise - Clean & Press at 30% of the contestant’s body weight; minimum 3, maximum 10 correct repetitions without interruption. 4 Raw leg strength measurement, two attempts, the best one counts. 5 Raw hand strength measurement, left and right hand, the average counts. 6 Exercise - Dip series, minimum 7, maximum 16 correct repetitions. 7 Exercise - Chin-up series, minimum 3, maximum 12 correct repetitions. 8 Exercise - Push-up from raised bench, min. 20, max. 29 correct repetitions. 9 Exercise - Abdominal crunch, minimum 25, maximum 34. ENDURANCE 10 Exercise - Rope-skipping, e.g. 2 minutes, or - depending on the sponsor - 5 minutes e.g. on an indoor cycle. The covered distance will be measured. 11 Exercise - Interval course, 10-meter dash, 10 correct jack knives, dash back, 10 jumping jacks with coordination exercise, dash back, 10 push-ups, dash back, 10 straight jumps with coordination exercise. The best time counts. FLEXIBILITY 12 Exercise - Stand & reach from the bench. 13 Exercise - Split, optionally right or left leg in front or side split. Since not everybody can perfectly get all the way to the ground, the distance between ground and pelvis is measured. 14 Exercise - Shoulder joint left and right. Excerpt from the competition regulations for the new sports discipline STRENFLEX. E.g. age category I (18 to 34 years of age) for men and women:

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