8.GRAVITYFoundation A4 Print Color

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GRAVITY

Foundation Course

SECOND EDITION


2/2182 Total Gym GRAVITY

Foundation Course, Second Edition

ACKNOWLEDGMENTSTotal Gym acknowledges the contributions o its development team or the compilation o works

that make up Total Gym GRAVITYEducation:

Annika Carlson, BANicole Decker, MS

Rob Glick, BSJerey Groh, BS

Elizabeth Leeds, DPTRandal Schober, MS, Ed.D.Michael Steel

Helen Vanderburg, BKin

Total Gym also acknowledges the ollowing contributors:

Lovie Edwards, BAMelissa Muniz

Amy Gosselink Pothoven, BACarol Steadman, BS

Produced under the direction o Joy Campanaro

The contents o this book are the sole property o Total Gym Global Corp

No part o this book may be reproduced without written permission.

For more inormation, write to:Total Gym

7755 Arjons DriveSan Diego, CA 92126

2010-2011, Total Gym Global Corp. All rights reserved. Patent Pending.

Also covered by one or more o the ollowing patents:D493,853; D405,132; D574,901; 4,004,801; 5,169,363; 5,967,955; 7,270,682

Product #: 55601-01


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Total Gym GRAVITY

Foundation Course, Second Edition 3

FOREWARD

A Foreword romTom and Joy Campanaro

Founders, Total Gym

Total Gym is a name synonymous with quality, integrity and results. Over the decades,we have witnessed the successul evolution o the Total Gym incline bodyweight trainerin physical therapy, athletic training, home and commercial tness markets. Originallyincorporating as Total Gym Inc. in 1974 and then doing business as e Sports Medicinerom 2003-2010, it is with great enthusiasm that in 2011 we announced the return to ourroots and realigned our company and products under our recognized global brand,

Total Gym. As Total Gym, we continue to inuse brand integrity into each piece oequipment we manuacture; oering the highest quality unctional training throughGRAVITYSystem modalities along with a cutting-edge Total Gym product line.

When Tom developed the rst Total Gym incline bodyweight trainer in 1974, the benets oexercise were barely a blip on the public radar. Total Gym got its start in the rehabilitationindustry where physical therapists quickly realized the benets o partial bodyweighttraining on a calibrated incline. This set the stage or Total Gyms oray into a largermarketconsumer tness. Realizing the potential reach o TV inomercials, Tom sealeda 1996 deal with American Telecast Products, to produce the rst Total Gym inomercialeaturing spokespersons Chuck Norris and Christy Brinkley. Broadcast to over 85countries, the Total Gym program is the industrys longest-running exercise equipmentinomercial to date. In 2003, Total Gym went rom homes to health clubs with the award-winning GRAVITYSystem commercial tness program, now available worldwide.

Our history serves as a testament to the credibility o a brand that has withstood thetest o time. We look orward to writing the next chapter o Total Gym GRAVITY trainingwith you.

Yours in health,Tom and Joy CampanaroFounders, Total Gym

Our MissionTotal Gym is driven by thedesire to eect a positivechange in the lives o thepeople it touches.

Our VisionTotal Gym advanceshuman perormance in everyhome and commercial acilityensuring the sustainability othe company and its brand.

Our Marks o IntegrityTrustworthyHonorExcellencePassionDisciplineInnovationFun

Our PromiseWe deliver results thatchange lives.




TABLE OF CONTENTS

Table o ContentsTotal Gym GRAVITYSystem ...........................................................................................................05

Review o Basic Anatomy and Physiology .........................................................................................21

Review o Basic Biomechanics .........................................................................................................27

Fundamentals o Resistance Training ................................................................................................31

Functional Movement .......................................................................................................................35

Total Gym Incline Bodyweight Training ..............................................................................................43

Total Gym Incline Bodyweight Training Exercise Library (organized by Body Position)................................53

Seated Forward ...........................................................................................................................55

Seated Lateral ..............................................................................................................................67

Kneeling Lateral ............................................................................................................................77

Seated Backward .........................................................................................................................81

Kneeling Backward ......................................................................................................................93

Upright Supine .............................................................................................................................99

Inverted Supine ..........................................................................................................................117Upright Prone .............................................................................................................................129

Inverted Prone ............................................................................................................................145

Upright Side Lying ......................................................................................................................155

Base Stand ................................................................................................................................161

Total Gym GRAVITYPersonalTrainingPrivate, Semi-Private and Multi-Client Programming......................................................................................167

Total Gym GRAVITYGroup.............................................................................................................177

Creating a Protable GRAVITY Business Model .............................................................................197

Launching GRAVITY .......................................................................................................................205

Exercise Templates .........................................................................................................................211

Exercise Indexes

Alphabetical ...............................................................................................................................215

Anatomical .................................................................................................................................216

Bibliography ...................................................................................................................................217


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Total GymGRAVITYSystem

The Total GymGRAVITYSystemWhat is GRAVITY?

What are the GRAVITYSystem Programs?Why Total Gym Incline Bodyweight Training?

Total Gym Specications and Features

TOTAL GYM GRAVITY SYSTEM




TOTAL GYM

GRAVITY SYSTEM

NotesThe GRAVITYSystem is a commercial tness and wellness business model incorporatinga turnkey service that oers a variety o programming through the use o Total Gym inclinebodyweight training and other unctional equipment. It is designed to expand the key growthareas o your business ocusing rst on group strength training, multi-client personal trainingand Pilates as well as special populations. Allowing or enormous opportunities to increasethe value o a single piece o exercise equipment, the GRAVITYSystem targets a multitudeo health and tness goals, ranging rom muscular hypertrophy, toning and weight loss,to joint and muscular rehabilitation and improvement o athletic perormance. Total Gymincline training imposes demands on an individuals health and tness condition by using avariable pulley system; bodyweight as resistance and an adjustable incline or measurableimprovements. Combined with sound biomechanical and physiological principles, GRAVITYprogramming utilizing Total Gym products will provide individualized results or all who wishto live an active and healthy liestyle. The GRAVITYSystems turnkey approach includesequipment, education, onsite training, administration and support to assist in the launch,

ongoing marketing and maintenance o this new prot center.

What is GRAVITY

?GRAVITY is simply the brand that a club or studio can market as a program to itsmembers or clients. In addition to being a marketable program name, it is a compilation oresearch and innovation intended as a tool or tness proessionals, rom a wide variety obackgrounds, to improve the eciency and ecacy o the workouts.

Total Gym is the pioneering developer o incline bodyweight training. Total Gym inclinebodyweight training accommodates unctional, synergistic movement patterns as well asisolated joint articulations.

What are the GRAVITYSystem Programs?The GRAVITYSystem oers the unique combination o our important revenue-generatingdisciplines that are key to the health club industry. The programs are specially designed toprovide inormative and pertinent inormation to personal tness trainers (PFT) as well asgroup exercise and Pilates instructors who specialize in providing eective programming totheir participants.

The our GRAVITY programs include: personal training, multi-client and group classes,Pilates and post-rehabilitation. Each o these disciplines is comprehensive in content,education and exercise templates. GRAVITY equips the tness proessional with all theingredients necessary to provide successul exercise programming.

GRAVITYPersonalTraining

GRAVITYPersonalTraining is an opportunity or a health club to provide ecient and eective

private, semi-private and multi-client personal training using one type o equipment or inconjunction with other sound training methodologies. The program incorporates a completeseries o resistance training exercises on one modality using incline bodyweight training orstability, endurance and strength. The PFT will be able to provide a unique and time-eectiveprogram specically designed to achieve a participants individual health and tness goals.

The Total Gym GRAVITYSystem


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NotesGRAVITYGroup

GRAVITYGroupdelivers a sound strength and endurance workout to a large group oindividuals with a wide variety o goals. A single piece o equipment that could provide aull-body workout without compromising correct technique has been elusive since groupexercise classes were introduced in the 1980s. The Total Gym GRAVITYSystem oers

the ability to provide group strength training with many o the same benets one achievesrom spending hours in the weight room. While there have been countless body-sculptclasses, in ormats created to meet the needs o all members, these classes still ail to trulycustomize a workout or each individual in a group setting while hitting all body parts withproper overload progressions. With the Total Gym equipment, customized programming canbe achieved with proven results.

The Strength Series allows or semi-private and team training strength and enduranceclasses that are designed or time-ecient, sae and eective ull-body workout includingunique core and stretching exercises. GRAVITYGroup classes are designed with a widevariety o goals in mind and there are thousands o variations available to keep workoutsresh and exciting at TotalGym.com/GRAVITY, which provides class and exercise ideas romall over the world.

GRAVITYPilates

GRAVITYPilates is an opportunity or tness businesses to provide private, semi-private andlarge group Pilates classes to members. The GRAVITYPilates Reormat Series oers thetraditional Pilates mat and reormer repertoire coursework on the Total Gym incline trainer,as well as a revolutionary evolved blend o the two that challenges core strength, dynamicstability and coordination. GRAVITYPilates encompasses the methodological oundation oPilates and biomechanical movement patterns to maximize participant outcomes throughaccurate instruction and programming. Personal tness trainers are continually seeking newand exciting programs to maintain and increase client participation while adding to theircontinued education, and GRAVITYPilates provides the solution. Personal training is themost protable program or service in a health club, according to the 2003 Club Industryreport.

GRAVITYPost-rehabThe need or continued supervised muscular and skeletal conditioning ollowing physicaltherapy is oten essential to ensure a ull recovery. Injuries that do not completely recoveroten become chronic and continue to limit a persons ability to unction as they wish. Finally,the gap is closing or those who, ollowing physical therapy or injury, require additionalconditioning to return to normal liestyle activities.

GRAVITYPost-rehab provides the personal tness trainer, physical therapy aide and physicaltherapist with a comprehensive post-rehabilitation program which ocuses on a basic ruleor applying progressions o movement to help with the integrity o the knee, lumbar spineand shoulder joint. While incorporating basic biomechanics and appropriate awareness,pre-positioning and conditioning exercises on the Total Gym incline bodyweight trainer canprovide the next step in achieving an individuals health and tness objectives.




TOTAL GYM

GRAVITY SYSTEM

Notes Why Total Gym

Incline Bodyweight Training?Training on Total Gym allows any client population, young, old, de-conditioned or extremelyt, to workout eciently and eectively at their own level in any desired movement pattern.

Individuals join health clubs and gyms or many reasons: lose weight, increase strength, eel

and look better. Obtaining results, however, can be daunting, even overwhelming, or theaverage gym member. Although it is well-known that resistance or strength training shouldbe a part o any balanced workout program, many people nd it dicult to incorporate itinto their schedule. Equipment and ree weights can be intimidating. In addition, membersmay not have the time, the experience or the patience to learn the proper technique thatensures results and limits the risk o injury. Total Gym bodyweight trainers utilize inclineplane resistance and provide a large variety o unique exercises using bodyweight tosupply resistance. Fitness proessionals utilize Total Gym incline training or improvementsin strength, hypertrophy, fexibility, balance, power and endurance. The equipment can beeasily adjusted or strength, mobility and awareness challenges or modications, making itperect or achieving any tness goal.

Adaptable Bodyweight Training Using Incline Plane ResistanceTotal Gym incline training provides unique and eective bodyweight training exercisesby adapting the environment to accommodate and progress the users level o strength,mobility and awareness. Weight bearing exercises are well accepted as an integrativestrategy to improve ones overall health. Adaptable bodyweight training allows clients at anytness level to acquire the benets o bodyweight training with sae and eective resistanceand exercise progression. For example, when comparing the squat exercise in the standingposition to a squat on an incline plane, the incline position alone can decrease the overallcompressive orces on the vertebral disks.

Additional Benefts o Total Gym Incline Bodyweight Training

Bodyweightresistancetraining

Opportunityformulti-planarmovement

Closedchainsquatplatformallowsfor

partial weight-bearing exerciseAbletochallengealllevelsappropriately

Easyadjustmentsformodicationsof

strength, mobility and awareness

Adaptableforawidevarietyoftraining

methodologies

Easytomaintain

Specifcations and Features o Incline Bodyweight Trainers

Dynamicarmpulleysystemfacilitatesan

array o unctional planes o motion totarget specic participant objectives.

Adjustablepulleyclamppositions

accommodate an individuals stature andallow or optimal line o pull to maximizemuscular contraction.

Multi-leveltowerprovidestheincline

resistance that is key to measuringsuccess and providing the ideal intensityor an individuals muscular ability.

Usingtheglideboardtosupportan

individuals bodyweight:

- Avoids the use o a heavy and bulkyweight stack

- Gains a qualitative resistance thatchallenges an individuals proprioceptionas he or she moves along the rails.

- Allows or an enormous number obody positions that acilitate over 200exercises depending upon a personsphysical capabilities and objectives.

TheTelescopingSquatStandallows

users to achieve the most biomechanicallycorrect movements with many squatpatterns.

Forstorageconsiderations,theTotalGym

incline bodyweight trainers can be easilyolded and moved.


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GRAVITY SYSTEM

AdjustableGlideboard(see inset 1)

Upper Rail

Tower Cap

LAT Bar

Tower

PulleyLocatorClamp

Incline Scale

Cable Handles

Tower Foot

Tower Base

Telescoping Squat Stand

Squat Stand HandleFolding Foot Holder

FoldingPlatform

Rail FootRail Base

SquatAdjust

Lever

Plyo Strut

Gas Strut

Lower Rail

Squat Removal Pull Pin

Tower Crosspin

Transport Wheels

Tower Cross Arm

Detent Pin

PulleyStorage Ring

(see inset 2b)

Squat FoldPull Pin

Index Pin Plateand Fixed Pin

Glideboard D Ring (see inset 3a)

Rail Fold Latch (see inset 3b)

Rail Incline Release Handle(see inset 2a)

Rail Lock(see inset 3c)

Dynamic ArmPulley System

Transport Handle

LAT BarLoweringPull Pin

Total Gym

GTS

Parts IdentierI you are using a PowerTower or Sport model, please reer to your Owners Guide or part identication as needed.

Inset 2 Inset 3

a

b

a

bc

Inset 1




TOTAL GYM

GRAVITY SYSTEM

FoldingBeore olding, move the unit awayrom a wall or window because thetower will lean back.

1. I LAT bars are installed on yourTotal Gym model, move thepulleys to the upper outsideposition as shown.

2. Remove the center pulley rom theglideboard and hang it on the pulleystorage ring on the back o thetower transport handle.

3. Remove or old down the squatstand against the glideboard bypulling the squat old pull pin onthe let side o the lower rail whileacing the tower.

4. Remove the olding oot holder andhook it on the back o the squatstand.

5. Lower the rails to lowest position

F.

6. Stow the handles so they are notdamaged when storing or movingyour Total Gym model.

PowerTower - Hook the handlestogether behind the back o thetower as shown below.

GTS - Loop the handle strapsaround the opposite LAT bar pullpin as shown below.

SportTM - Stow the handles on thearms as shown below.

Total Gym Incline Bodyweight Trainer

Folding and Unolding


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7. Grasp the upper rail whereindicated (on the label inside eacho the upper rails) and lit it towardthe tower.

Sport model only: As you raise

the rails, place one hand behindthe tower to prevent the tower romleaning back.

WARNING: Lit only where indicatedon the upper rail. Liting elsewheremay cause the rails to move up thetower during the olding process. This

will cause the tower to lean backwardexcessively. I this happens accidentally,straighten and lower the rails back tothe foor. Then start over. Or you cansqueeze the release handle on top othe tower and pull the tower orward.

8. Push the glideboard and towertogether until it stands vertically.

9. Lit the rail old latch located on thehinge crossbar and hook the railsto the tower crosspin with the latch.

Unolding

1. Unlatch the rails rom the tower.

2. Standing at the side o the unit, withone hand behind the tower and theother hand on the glideboard, tiltthe unit slightly backward and useyour oot to push the rail base awayrom the tower. As the rails beginto lower, the tower will ollow theupper rails orward and then it willbegin to pull away rom the railsback to an upright position.

Hold Glideboard

Push Rail BaseHere with Foot

Hold Tower




TOTAL GYM

GRAVITY SYSTEM

WARNING: The tower is designed toopen automatically by pulling awayrom the upper rails as the rails begin tounold. Do not orce or push the toweraway rom the rails, as this will causethe tower to all backward.

3. When the tower begins to pullaway rom the upper rails, graspthe upper rail where indicated onthe inside o the rail just above thehinge (indicated on both sides) andcontinue to unold the rails andlower them to the foor. As the railsstraighten, guide the glideboardrollers into the groove o the upperrail i needed.

CAUTION:As the rails get close tothe foor, the rails eel heavier. To avoidpinching the rollers in the hinges, donot drop the rails.

4. Grasp rails near tower and raisethem to mid level (between 10 and14 on new models). I you have aPowerTower, use the Incline Up/Down Rocker Switch or a RemoteControl handle to adjust the level.

5. Remove the olding oot holder rom

the squat stand and install it on theupper rails.

6. Rotate the Telescoping Squat

Stand up by pulling the squat oldpull pin on the let lower rail (whileacing tower). Adjust to desiredheight.

Squat Fold Pull Pin

7. Remove the center cable pulleyrom the back o the tower andattach it to the glideboard whenneeded or pulley exercises.


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Adjustable Glideboard(GTS and PowerTower only)The adjustable glideboard providesthe opportunity to instantly adapt theequipment to promote optimal spinalpositioning or any client.

Adjusting the glideboard1. To raise the glideboard, lit the end

near the rail base until it engages atthe desired angle.

2. To lower the glideboard, slightlylit the end near the rail base thenpress up or rotate either o theside handles. Continue to press orrotate the handles as you lower the

glideboard to the desired angle.

Lift or Lower Here

Press Up or Rotate Herewhen Lowering

Connecting Pulleys toTower Crosspins inCenter Channel

The crosspins in the center channelo the tower are or the Leg PulleySystem accessory and or connectingthe center pulley to accomplish deadweight pulls. Connecting the centerpulley here will double the resistancecompared to when the center pulley isconnected to the glideboard.

Note: Only connect the center pulleyto tower crosspins at the same level orbelow the arm pulleys.

WARNING: Never connect the centerpulley above the arm pulleys on theTotal Gym GTS or Total Gym Sportas the orce may cause the rails to bepulled up out o engagement rom thetower.

I you connect the center pulley to thecenter channel at a level beneath therails, use caution to prevent cables

rom rubbing against the rails. To helpprevent cables rubbing against rails,move the pulleys to the inside highposition on the LAT bars.

I the cable length is too long or you

to achieve ull range o motion or your

exercise, you can connect the center

pulley to a lower crosspin urther down

the tower.

Folding Foot HolderInstallation

1. Place the rails at or above level10 so you have room to install theolding oot holder rom underneaththe rails. Aim one pin into the holeo a rail while holding the oldingoot holder upper bar even with themiddle o the rails.

Pin

Pin

UpperBar

2. Continue to hold the olding ootholder upper bar even with themiddle o the rails. Pull the pin on

the other side. Align and insert itinto the hole in the opposite rail,and release the pin. Ensure bothpins are ully engaged in the rails.

3. Folding Foot Holder UsePosition: Pull up on the upper barto engage the olding oot holderor use. Depress the lever whereindicated to old down when not inuse.


Component Adjustments




TOTAL GYM

GRAVITY SYSTEM

LAT Bars(GTS and PowerTower only)

Pull-up PositionPull the retractable knobs to disengage

the LAT bars rom the tower cross armand rotate the LAT bars down until theyrest on the rail.

Cable and Pulley Use

PositionRaise the LAT bars to use the pulleysand cable. Rotate each LAT bar up andparallel with the tower, ensuring the pullpin engages in the hole o the towercross arm on both sides.

Changing thePulley Clamp PositionSqueeze the pulley clamp and move itto the desired position along the LATbar. Be sure the pulley clamp engagesone o the positions on the back o theLAT bar.

Pulley Locator Clamps(GTS and PowerTower only)The pulley locator clamps on thedynamic arm pulley system aredesigned to adjust easily.

1. Unlock: With one or two hands,squeeze the back o the clamptoward the pulley.

2. Move: Move the pulley locatorclamp to the desired position onthe LAT bar and center the hole inthe clamp over the pulley locatornodule on the back o the LAT bar.

3. Release: Let go o the clamp andits internal spring will close aroundthe LAT bar. It will tighten more asyou load it while exercising.

Rail Incline

Raising the incline o therails: Sport or GTS

1. Stand next to the top rails.2. Grasp the rail between the tower

and the olding oot holder and litto the desired level as shown on theincline scale.

3. Push the rail down to ensure theyengage into the tower.

Lower the incline o therails: Sport or GTS1. Stand next to the top rails.2. Grasp the rail between the tower

and the olding oot holder and lit itslightly.

3. With the other hand, squeeze therelease handle on top o the towerto unlock the tower cross arm.

4. Continue squeezing the handle andlower the rails to the desired level

shown on the incline scale on theside o the tower, then let go o therelease handle.

5. Push the rail down to ensure theyengage into the tower.


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Raising and lowering inclineo the rails: PowerTower

Incline Up/DownRocker Switch

Remote ControlCable Handle

A. To raise or lower the rail angle,reach on top o the tower to theincline up/down rocker switch.Micro switches at the upper andlower limits o resistance halt the

movement. Any time you releasethe up/down rocker switch,movement ceases.

OR

B. Use the buttons on the remotecontrol cable handles to adjust therail incline.

Automatic Rail LocksA rail lock mechanism will automaticallyengage at high inclines to lockthe hinge or plyometrics and it willautomatically disengage at low inclines

or olding. There is a spring-loadedlever on each hinge that is pushed bya rod on the plyo strut to unlock thehinges or olding the rails.

CAUTION: Keep all items clear o therail lock mechanism and do not use theTotal Gym incline bodyweight trainer i itis not working properly.

Telescoping SquatStand and FoldingPlatormThere are two attachments that

make up the telescoping squat standassemblythe olding platormattachment and the squat standattachment

Adjusting the TelescopingSquat Stand1. Lit the squat adjust lever on the

back o the telescoping squatstand. Adjust the squat stand to thedesired level by aligning it over oneo the sets o holes in the oldingplatorm. Release the lever to lock it

in place.

SquatAdjust Lever

Folding the FoldingPlatorm1. Pull the squat old pull pin, then old

the squat stand down. Reverse theprocess to unold or rotate it out oruse.

2. Inspect the lever and pull up on thesquat handle to ensure the squatstand is locked in on both sides.

Squat Stand Handle

Squat Fold Pull Pin

Attaching theFolding Platorm1. Stand at the base o the rails

acing the tower. Hold the oldingplatorm with a hand on each post.

Partially angle the posts toward theglideboard. Align the xed pin withthe top hole on the lower rail. Allowthe squat old pull pin to pressagainst the index pin plate on therail as you guide the upper xed pininto the hole.

SquatRemovalPull Pin

2. When the xed pin is inserted intothe hole, gently move the oldingplatorm to the right. Then lowerthe right side o the olding platormdown to align the squat removalpull pin into the index pin plate onthe right lower rail as shown below.You may need to pull the squatremoval pull pin.

Squat FoldPull Pin




TOTAL GYM

GRAVITY SYSTEM

3. When both the xed pin andthe squat removal pull pin areengaged into the rails, rotate theolding platorm away rom theglideboard until the squat old pullpin pops into the rail hole. To oldthe platorm or storage, simplydisengage the squat old pull pinand old the platorm (the squatstand will be attached).

Squat FoldPull Pin

Removing theFolding Platorm1. Remove the telescoping squat

stand rom the olding platormposts and set it aside.

2. Pull the squat old pull pin on thelet side and tilt the olding platormslightly toward the glideboard asshown below.

Squat FoldPull Pin

3. Pull the squat removal pull pin on

the right side o the olding platormand rotate the posts to the let untilthe right pin is slightly above therails.

SquatRemovalPull Pin

4. Move the olding platorm to the letuntil the xed pin on top comes outo the hole in the lower rail, then lito the olding platorm.

NOTE:This process may be done withthe squat stand still attached to theolding platorm, however it is moredicult and requires amiliarization,more strength and dexterity.

Transporting YourTotal Gym InclineBodyweight Trainer(olded)

To move the incline bodyweight

trainer ater it is olded, stand behindthe tower, grasp the tower transporthandle, and pull back in hand-truckashion and roll.

Note: Be sure to secure the handlesas shown in the olding procedure andensure the rail old latch is engaged.

Repositioning YourTotal Gym InclineBodyweight Trainer(unolded)The Total Gym bodyweight inclinetrainer can be moved short distancesby liting it rom the rail base or squatstand and/or by the tower cross armrom the back.

Insert Here toReposition Unit

RemoveDetent Pin

To lit rom the tower cross arm, put theunit at level 8. Pull the detent pin romthe vertical hole in the tower cross armand insert it into the horizontal hole tolock the tower cross arm into place.Then with both hands, lit the tower othe foor.

For long distance transportation, yourTotal Gym should be olded and rolledon the transport wheels in hand-truckashion as explained in TransportingYour Total Gym (Folded).


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GRAVITY SYSTEM

Cable Extension Kit

Adjusts cables to unique leglength, arm length and rangeo motion needs.

Retractable Dip Bars

Bars rotate and store parallelwith rails when not in use.Facilitates targeted tricepsexercises.

Leg Pulley System

Enables user to perorma variety o unilateral and

bilateral leg exercises,including leg circles. Assistsin abdominal work during leglits and reverse crunches.

Press Bar

Attaches to the lower rail andprovides a wide and narrowgrip or military style pressexercises.

3 Grip Pull-up Bar

Provides three distinct grippositions, wide, narrow &hammer grips.

SCRUNCH

Targets abdominal withclosed-chain core work.Adds more than 20 ab

exercises.

Slide Distance Regulator

Adjusts the incline anddecline travel distance o theglideboard. Can also lockthe glideboard in place orgetting on and o the unit.Strongly suggested whenrange o motion must belimited.

Squat Handle Bar

Provides a solid handholdduring squat exercises

Standing Platorm

Creates an even extensiono the glideboard providingstructural alignment orlunges and other trunkexercises.

Support Wedge Pillow

Provides additional supportor the back, neck, shouldersor knees during exercise.

Telescoping Toe Bar

Facilitates much o thePilates reormer repertoireincluding ootwork. Addsmore than 15 exercises orupper and lower body, aswell as trunk strengtheningand stabilization.

Weight Bar

Add additional standardweight plates to achievegreater resistance.

*Incline bodyweight trainer

accessories purchased

separately. Observe the

instructions provided

with each accessory. Visit

TotalGym.com or more

inormation.


Optional Accessories




TOTAL GYM

GRAVITY SYSTEM

Notes Maintenance and Care

Your Total Gym model will oer you or your acility and your clientele years o easy operationi you ollow these simple tips or maintenance and care. With periodic cleaning, movingparts and rolling suraces will maintain their smooth unction. Use alcohol and a waterless

cleaning solution on parts to keep your incline bodyweight trainer looking its best and toprevent dust build-up. Clean rail suraces on a regular basis with a non-corrosive cleaner likesoap and water. Some black powder residue is normal, especially on the bottom rails.

NOTE: Total Gym incline bodyweight trainers have some unctional moving parts that, bydesign, slide over painted parts and may eventually wear o the paint (i.e., hinge lock on railsand pull pin on LAT Bars). Normal requent use will prevent corrosion in those areas. Applyclear grease to these painted areas or extra protection in high-humidity environments or orlong-term storage.

CAUTION: DO NOT USE ANY LUBRICANTS OR SILICONE-BASED PRODUCTS on the railsor wheels. This will cause the wheels to slide rather than roll and will damage the wheels.You may use lubricant on the olding hinges when needed. When lubricating these parts,remove any residue o lubricant rom the cables, rails or wheel suraces.

CAUTION: Clean the glideboard material with a non oil-based window cleaner. DO NOTUSE ARMOR ALL OR LIKE SUBSTANCES. These will make the glideboard slippery. Wipedown your Total Gym model with a clean cloth.

Maintenance Schedule

Daily

1. Wipe down all padded suraces with antibacterial cleanser ater each use.2. Move the glideboard up and down rails to ensure smooth rolling. I glideboard does not

roll smoothly, clean rails and wheels thoroughly.

Weekly

1. Inspect all cables or wear or damage. Replace damaged cables.

2. Wipe down rails with a non-corrosive cleanser.3. Clean all surace areas or aesthetics.4. Check all screws, asteners and knobs to ensure they are installed correctly and

tightened.5. Check or ease o use when changing levels. Report any diculty in changing levels.6. Visually and unctionally check all pulleys or smooth operation. Clean as needed.7. Check all pads, abric or oam or wear and replace as needed.

a. Foot holder padsb. Glideboard upholsteryc. Pulley handles

Monthly

1. Remove glideboard or visual inspection o wheels. Clean any debris accumulated on thewheel assembly.

2. Inspect rubber stoppers.3. Visually inspect glideboard or tearing or punctures.4. Check all additional accessories or proper unction and wear.5. Replace all parts that show signs o wear. Contact Customer Service in USA at

858-586-6080 or contact the approved distributor in your country.


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TOTAL GYM

GRAVITY SYSTEM

NotesBasic Saety TipsConsultwithadoctorbeforebeginninganynewexerciseprogram.

Performproperwarm-upbeforeanyresistancetrainingexercise.

Hydratebydrinkingadequateamountsofuidsbefore,duringandafterexercise.

Wearappropriateclothingandfootwear.

PreventbaggyclothingfromsnagginginthemovingpartoftheTotalGym.

Performallmovementsincontrolduringbothconcentricandeccentriccontractions.

Usegoodbreathingtechniquesduringallexercises.

Inasupineposition,theheadshouldalwaysbesupportedbyandbeincontactwiththe glideboard.

Longhairshouldbetiedbackandtuckedawayfrompulleysystem.

UseproperliftingtechniqueswhenadjustinglevelsonTotalGyminclinebodyweight

trainers.

Keepngersaboveglideboardatalltimes.

Choosealoadthatisappropriatefortheexerciseandtnesslevel.

Duringhighintensityexercises,assistancecanbeobtainedbyplacingfeetontheground.

Placethefeetoutsidetherailsbefore,duringorafterexercise.

Usethehandlestomaintaincontrolofglideboardatalltimeswhenthedynamicarmpulley

system is in use.

Performallexercisesinapainfreerangeofmotion.

Maintainoptimaljointalignmentspecictoeachindividualexercise.




TOTAL GYM GRAVITY SYSTEM

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REVIEW OF BASIC ANATOMY AND PhYSIOLOGY

Review o BasicAnatomy and Physiology




Skull

Orbital cavity

Maxillary bone

MandibleClavicleClavicle

First rib

Sternum Scapula

Humerus

Costal cartilage

Spine

RadiusIliac bone

Ulna Sacrum

Coccyx

Femur

Patella

Fibula

Tibia

Anterior view Posterior view

Notes Understanding the structural composition o the skeletal and muscular systems is essentialor developing sae and eective resistance training programs. The inormation in thischapter is intended to serve as a resource or reviewing the undamentals structuralanatomy. Please reer to your certiying organization or academic institution or additionalresources regarding the topics discussed below.

The Skeletal SystemThe skeletal system provides a rigid structure to acilitate locomotion as well as to protectthe internal organs. Understanding the location o and the relationship between skeletalbones will greatly assist you as you assess the unctionality o various exercises. It isimportant to strengthen the muscles that provide joint stability and movement as well as tomaintain the optimal joint range o motion.

Cervical (concave)C1 - C7

Thoracic (convex)T1 - T12

Lumbar (concave)L1 - L5

CoccyxCo1 - Co4 (fixed)

Sacrum (convex)S1 - S5 (fixed plate)

Anatomy othe Spine

The terms convex andconcave reer to the

curvature othe posterior aspect

o the vertebral column.

The purpose o the curvesis to provide the spine

with greater fexibility

and resiliency to axialcompression (downward

orces) which occur ineveryday movements.

The curves allow 10 timesgreater fexibility than that o a

straight column.

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Frontalis muscle

Orbicularis oculi muscleOrbicularis oris muscle

Sternocleidomastoid muscle

Pectoralis majormuscle

Biceps muscle

Brachioradialismuscle

SatoriusmuscleVastus lateralismuscleRectus femorismuscle

Vastus medialis muscle

Peroneus longusmuscle

Tibialis muscle

Occipitalis muscle

Semispinalis capitusmuscle

Trapezius muscle

Teres minor muscleTeres major muscle

Triceps muscle

Latissimus dorsimuscle

Semitendinosusmuscle

Biceps femorismuscle

Gluteus maximus

Gastrocnemius muscle

Soleus muscle

Semimembranosusmuscle

Deltoid muscle

External abdominaloblique muscle

NotesThe Musculature SystemMuscles and gravity are the major producers o human movement.Hamill, J and Knutzen, K. 1995. Biomechanical Basis o Human Movement. p.71.

The muscular system is responsible or stabilizing, controlling and generating movement o

our skeletal system. The muscular tension generated can compress joints, which can addto joint stability or it can separate segments, creating instability. The amount o orce that amuscle can contribute to joint stability and/or mobility is a unction o its structure, contractileability and biomechanical characteristics.





Notes Gross Structure o a MuscleSkeletal muscle is composed o 5% high-energy phosphates, 20% protein (myosin, actinand tropomyosin) and 75% water. Muscles are oten grouped to provide a collectivemovement, whether the movement is large or small. Groups o muscles are containedwithin a connective tissue sheath. Individual muscle organization is usually based on the

muscular unction and location, as well as the nerve innervation. Skeletal muscles, due tothe positioning o their origin and insertion, may aect one or two joints.

Physiological Characteristics o Skeletal Muscle FibersThe perormance o a muscle ber under varying loads and velocities is determined by ourproperties:

Irritability Ability o a muscle to respond to stimulation

Skeletalmuscleishighlysensitive.

Themoreexcitabletissuecanberecruitedfasterwithgreatercontroloverthenumberof

bers stimulated or movement.

Contractibility The ability o a muscle to shorten when the muscle receives sucient

stimulationTheaveragerangeofshorteningisabout57%ofrestinglengthforallskeletalmuscles.

Extensibility Muscle tissues ability to lengthen or stretch beyond resting length

Themuscleitselfcannotproduceelongation,anotherforceisrequired.

Theamountofextensibilityisdeterminedbytheconnectivetissuefoundinthe

perimysium, epimysuim, and ascia surrounding the muscle.

Elasticity The ability o a muscle to return to its normal resting length once a stretch tothe muscle is removed

Thisisdeterminedbytheconnectivetissueitselfandnotthemusclebers.

Alongwiththeextensibilityfactor,elasticityisaprotectivemechanismofamusclefor

maintaining the integrity and muscle length.



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NotesIndividual Muscle Organization - Fiber TypeEach muscle contains a combination o both ast and slow twitch bers types. Fiber typeswill infuence the way each muscle responds to exercise.

Fast Twitch

Type IIaOxidative-glycolyticCan sustain activity or long bouts or can contract in bursts o orce ater which it atigues

Type IIbGlycolyticRapid orce production ollowed quickly by atigue

Slow Twitch

Type IOxidativeFound in high quantities in the postural musclesSlow contraction time and suited or prolonged low intensity work

Types o Muscular Contractions

Isometric = Equal Length

Musclegeneratestensionwithoutanyvisiblechangesinjointposition.

Eccentric

Whenamuscleissubjecttoexternaltorquethatisgreaterthantheinternaltorquewithin

the muscle, there is muscle lengthening.

Sourceoftheexternaltorqueisgenerallygravityormuscleactionofanantagonistmuscle

group.

Termedanegativemovementsinceitsgenerallydownwardandcontrolled.

Concentric

Musclegeneratesforcewithvisibleshorteningofthemuscle.

Inacontrolledmovement,thenetforcesproducingrotationmoveinthesamedirection

as the changes in joint angle (the agonists are controlling muscles in a concentric muscleaction).

Termedapositivemovementsinceitsgenerallyupwardagainstgravity.

Roles o Skeletal Muscles

Muscles unction in the ollowing ways

Producemovement

Maintainpostureandpositions

Stabilizejoints

Supportandprotecttheinternalorgansandviscera

Contributetomaintenanceofbodytemperature(thermoregulation)






Classifcation o Muscle Function

Prime Mover vs. Assistant Mover

Muscles can have the ollowing roles

Primemover:themuscleresponsibleforproducingthemovement.

Assistantmover:ifgreaterforceisrequired,othermuscleswillassistthemovement.

Agonist vs. Antagonist

Agonist:musclecreatingthesamejointactionasthemovement.

Antagonist:musclethatisopposingorproducingoppositejointmovement.

Synergistic Muscle Function

Integratedcontributionofsurroundingmusclesprovidingstabilizationand/oradditionalorce to perorm a specic task.

The Fascial System - (Connective Tissue)Fascia is a brous connective tissue that permeates the entire human body. Resembling athree-dimensional web-like matrix, the ascial network unies the various systems (muscular,skeletal, nervous, etc.) together. Although it is recognized to provide and support variousbodily unctions, it is important to recognize the direct infuence ascia has on dynamicmusculoskeletal motion and postural alignment. Additional understanding o this topic highlyrecommended. For more inormation, visit the ollowing websites:

www.anatomytrains.com/at/people/tom-myers

www.myofascialrelease.com/fascia_massage/public/default.asp

www.activerelease.com

The Proprioceptive SystemEach joint is innervated with branches o nerves that acilitate proprioceptive and paineedback. Eective movement patterns and injury prevention depend on this vital system.Awareness o muscle contractibility and body position in space are essential or avoidanceo injury, maintenance o good posture and perormance o unctional everyday movements.

Proprioception is the perception o the ones own body in space. Specic mechanoreceptorsare activated by movement and exercise to provide the central nervous system (CNS) withthe sensory inormation needed to provide proprioception. The sequence o this incominginormation is specic to the motion being perormed. Over time, the specic motion can be

recognized and repeated with greater accuracy and eciency. The term most oten used orthis adaptation is muscle memory.

Joint capsule receptors Mechanoreceptors located at the joint capsule that provideinormation regarding joint pressure/tension or positioning (i.e., Runi endings, Paciniancorpuscles).

Muscle and tendon receptors Mechanoreceptors ound in a muscle or tendon thatprovide inormation regarding changes in tension or length (i.e., Golgi tendon organs, musclespindles).

Notes


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Review o BasicBiomechanics

REVIEW OF BASIC BIOMEChANICS




Notes Understanding basic orces relative to human motion is essential or developing sae andeective resistance training programs. As Newton states in his Third Law o Motion, orevery action there is an equal and opposite reaction. The actions and reactions o humanmotion are dependent upon both extrinsic and intrinsic actors. Extrinsic actors includeorces applied to the body such as the mass o a weight being lited, the location o theweight relative to the base o support and the speed at which the weight is moved throughspace. The intrinsic actors include structural variables such as bone length, ligamentand tendon attachment, muscular composition and motor unit activation. These actorscan and will infuence the relative and real motions produced at the joints. It is here that astrong understanding o biomechanics, muscular attachments and angles o pull drive theeectiveness o a motion.

The Force AngleWhen assessing the eectiveness o an exercise or muscleactivation, it is important to consider the orce angle that iscreated. The orce angle is dened by the relationship betweenthe muscle orce required to perorm the movement and thebiomechanical positioning o the skeletal structure. Changingthe position o the joint in relation to the applied resistancewill change the way the muscle contracts. Greater or lesseramounts o neuromuscular stimulation and ber recruitment willbe determined by the orce angle.

Although the weight o the object (W) remains constant, thehorizontal distance (D) rom the weight to the elbow changes throughouta curl movement, directly aecting the resistance torque on the muscle. In a biceps curl, thehorizontal distance rom the elbow to the weight is maximal when the orearm is horizontalto gravity. Thus, in that position the liter must exert the greatest muscle torque to supportthe weight. When the lever arm (elbow to hand) rotates either upward or downward awayrom the horizontal, the resistive torque rom the weight decreases. When the weight isdirectly above or below the elbow pivot point, there is no torque rom the weight.

Factors Infuencing Muscle Force

Angle o Attachment o MuscleDepending upon the angle o insertion o the muscle, the orce will be directed to stabilizeand destabilize the segment via a pulling o the bone toward or away rom the joint.

When the tendon angle is acute or parallel/fat to the bone, the muscular orces will be

generated along the bone and into the joint.To determine the orces generated along the bone and into the joint, the muscular orceapplied must be divided into rotatory and parallel (translatory) components.

It is important to note that even though the muscular tension generated may remain thesame, the rotatory and torque component o the muscle will change as the joint anglechanges. Example: biceps curl (see orce angle).

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NotesForce-Time CharacteristicsWhen a muscle begins to develop tension due to contraction, the orce increases nonlinearlyover time because the connective tissue stretches and absorbs some o the orce. Aterthe elastic components are stretched, the tension exerted upon the bone by the musclecontraction increases linearly, over time, until maximum orce is achieved. The time to

achieve maximum orce varies according to the joint angle. This is not due to the tension-generating capabilities o the contractile components, but is due rather to the tendon laxitypresent, e.g., i the tendon is slack, the maximum orce will occur later and vice versa.

Length Tension RelationshipsThe amount o tension generated is related to the length o the muscle. Maximumtension generated in a muscle ber is activated at a length slightly greater than resting(approximately 80 120% o the resting length).

Tension at Shortened LengthsWhen a muscle is shortened to hal its length, it is not able to generate much morecontractile tension. At short lengths, the cross-bridges have doubled and there is incompleteactivation o orce.

Tension at Elongated LengthsThe orce-generating capacity is initially greater, but as the cross-bridges are pulled urtherapart, orce decreases.

Optimal Length or TensionOptimal length or tension is slightly greater than resting length. At this length, the musclescontractile components are producing tension and the passive components are storingelastic energy. Storing elastic energy adds to the total tension. This reinorces a pre-stretchprior to initiating muscle contraction during an exercise.

Force/Velocity (F/V) Relationship to Muscle Fiber

F/V Relationship o a Concentric Muscle ActionIn concentric contraction, the velocity increases at the expense o a decrease in orce, i.e.the greatest orce generated at zero velocity is due to the large number o cross-bridgesattached.

F/V Relationship o an Eccentric Muscle ActionThe orce-velocity relationship or eccentric contraction is opposite to that o concentriccontraction, e.g., the tension increases with the velocity o lengthening.

F/V in the Muscle Fiber vs. The External LoadWhen an external load is added, the movement velocity may slow but the same amounto orce is in the muscle. The action velocity o the movement is high but the movementvelocity o the load is low.

Line o PullThe line o pull represents the direction rom which the resistive orce is being applied.For example, the line o pull or ree weights is always directly perpendicular to the Earthssurace. With cable training, the cable itsel provides a visual reerence o the line opull. Adjusting the body position and adjustable pulley system on the Total Gym inclinebodyweight trainer allows the trainer to provide specic loads at specic angles to achieveoptimal muscular unction throughout the ull range o motion.





Notes



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Fundamentals oResistance Training

FUNDAMENTALS OF RESISTANCE TRAINING




NotesResistance training is the term most oten used to describe exercise programming to

improve the perormance o the muscular system. Its objectives can range rom musclehypertrophy and weight loss to physical rehabilitation and athletic perormance. The type oresistance can be produced by various modes; the most popular is the use o a set massagainst gravity, e.g., ree weights or ones own body.

Types o Resistance TrainingSeveral dierent types o resistance training can be used to alter the state o themusculoskeletal system, such as static (isometric) training and dynamic (isotonic andisokinetic) training. Muscular contractions are primarily isometric or isotonic in normal dailyunction.

Isometric Static muscular contraction where no change in muscle length occurs. Thistype o training is useul or maintaining the position o an object such as holding a grocerybag stationary or a length o time. Static training on Total Gym incline bodyweight trainersentails holding an overloaded position or an extended period.

Isotonic Dynamic muscular contraction where concentric (shortening) and eccentric(lengthening) contractions occur against a constant resistance. Although the extrinsic orceis the same, the tension produced by the muscle fuctuates throughout the ull range omotion, depending on the intrinsic properties such as origin, insertion o a muscle, leverlength and other biomechanical variables. When perorming dynamic exercises on Total Gymincline bodyweight trainers, the contractions are primarily isotonic.

Isokinetic Dynamic muscular contraction at a constant velocity throughout the ull rangeo motion. Special equipment exists to accommodate the variable orces produced by themuscles throughout the range o motion.

Resistance Training PrinciplesSpecifc Adaptation to Imposed Demands (SAID)The SAID principle is the oundation o improving health and tness. It states that alltraining adaptations are specic to the applied stimulus. The body modies itstissues constantly to adapt to imposed physiological stresses. With proper overload,progression, technique and rest, the human body is capable o remodeling and rebuildingitsel to unction in a specic manner.

Sports specic training is based on the application o the SAID principle. For example,a basketball specic training program might consist o exercises designed to improveindividual components o the sport such as sprinting, jumping, rotating and decelerating.I an athlete is determined to be weak in one o these components, then a supplementaltraining program can be created to address the specic demands o the skill.

Fundamentals o Resistance Training



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NotesProgressive OverloadProgressive overload is a gradual increase o imposed demand to a specic system(s) o thebody during exercise. The demands imposed to the body are dependent on the outcomedesired by the individual. Structural and unctional adaptations occur (under normalcircumstance) as a result o continuous bouts o overload accompanied by adequate rest

and proper nutritional intake. As the body remodels and rebuilds its tissues, one or more othe variables o the exercise program must change or continued improvement. Resistancetraining is orm o overload that can be progressed by altering variables such as load,perceived exertion, repetitions, tempo or the overall volume o work.

Variation (Periodization)Several periodization models exist that aim to achieve the highest degree o perormanceduring a specic period o time. Seasonal athletes attempt to achieve this by systematicallyaltering the volume and intensity o training sessions throughout the year. These athletesstrive to achieve maximum unctional readiness as the competitive season approaches andprogressively improve perormance to achieve peak perormance toward the end o theseason.

Recreational athletes and the general public are also recommended to incorporate a variety

o resistance training intensity and volume in order to achieve and sustain optimal musculartness. These exercises should include concentric, eccentric and isometric muscularcontractions that challenge strength, endurance, power, endurance and motor perormance.

Recommended ResourcesGuidelines or progressive resistance training are set orth by respected organizationssuch as the American College o Sports Medicine (ACSM) and the National Strength andConditioning Association (NSCA). Total Gym recommends remaining up to date with currentresearch and guidelines provided by these organizations. Visit www.acsm.org or the mostrecent resistance training guidelines.





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FunctionalMovement

FUNCTIONAL MOVEMENT




Notes Isolation and IntegrationMuscles and muscle groups are generally described by their isolated, concentric muscleunction. This is based on the isolated joint action that occurs when the distal and proximalmuscle attachments converge. For example, the hamstrings are typically classied as kneefexors. Thereore, equipment and exercises are designed create orces that oppose thegeneral concentric action created by the muscle(s).

Many resistance training exercises aim to isolate and overload one particular muscle ormuscle group. This type o exercise can be eective or correcting muscular imbalances,creating conscious awareness o a muscle contraction and increasing strength, hypertrophy,and endurance. There may be some degree o benet carryover to other activities but thespecic adaptations are a direct result o the imposed demands. As most human activitiesrequire the participation and coordination o multiple muscle groups, it is also important toselect exercises that integrate the specic sequence o contractions necessary to perorm

unctional activities.

Environmental ForcesFunctional movement reers to the interaction o internal and external orces that produce aspecic human activity. Understanding how the physical laws o our environment apply tohuman motion will greatly assist in the proper assessment and design o unctional trainingprograms.

External ForcesGravity - Constant orce that pulls the mass o the body toward the center o the earth.Momentum - The product o mass and velocity.Ground Reaction Force - A orce exerted by the ground on the body.

Internal Forces

Eccentric Deceleration and Concentric Acceleration

As we move throughout the day, we are in a continuous cycle o deceleration andacceleration. For example, during the landing phase o walking, the muscles o the lowerkinetic chain must eccentrically decelerate the joints in a specic sequence to avoidcollapsing to the ground. As the muscle orce begins to overpower the momentum o mass,the muscle begins to concentrically accelerate to continue the gait cycle.

Functional Movement

FUNCTIONAL MOVEMENT


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NotesSpinal Alignment and Core StabilityUnderstanding spinal alignment and the aect o alignment on mobility and stability areimportant in setting up your client or success and pain ree movement.

The terms convex and concave reer to the curvature o the posterior aspect o the vertebral

column. The purpose o the curves is to provide the spine with greater fexibility andresiliency to axial compression (downward orces) which occur in everyday movements. Thecurves allow ten times greater fexibility than that o a straight column.

Cervical C1 C7 (concave)Thoracic T1 T12 (convex)Lumbar L1 L5 (concave)Sacrum S1 S5 (xed plate) (convex)Coccyx Co1 Co4 (xed)

Neutral spine is a position that promotes the normal curves o the spine, i.e. anterior inthe cervical section, posterior in the thoracic section and anterior in the lumbar region. Inthis position, the lumbar spine will possess its natural lordotic curve and sacral spine willmaintain its natural kyphotic curve. One point o view states that neutral spine is the place

where the intervertebral discs have no excessive anterior or posterior pressure.

The convexity o the curves can vary slightly rom individual to individual. It is important toidentiy a genetically inherited curvature vs. poor posture and instability o the spine.

A neutral spine allows or resiliency against compression and greater fexibility. The ability tomaintain a neutral spine and move in and out o neutral provides the oundation or eectiveand ecient movement and optimal posture.

Core or postural stability can be either static or dynamic. Static posture denotes whenthe body and its segments are aligned and stationary. Examples include sitting, standingor lying. Dynamic posture denotes the body and its segments moving. Examples includewalking, running, etc. A persons ability to maintain correct static posture will oten determinethe eectiveness o his or her dynamic posture and overall stability. Postural control, whetherstatic or dynamic, denotes a persons ability to maintain stability o the body and bodysegments in response to orces capable o upsetting the bodys structural equilibrium. Staticpostural control involves maintenance o particular posture against gravity.

The core provides stability and movement o the spine, links the upper and lower body andgenerates power to the extremities in movement. Complete core conditioning involves all themuscle o the trunk, and includes simultaneous involvement o the upper and lower body.Isometric core stabilization and dynamic movement or orce production is essential in coreconditioning.

Training philosophies or core stability and condition vary among experts in the tnessindustry. The core may be considered to be the lumbo-pelvic region or the lumbo-pelvicregion and the trunk or the lumbo-pelvic region, trunk and shoulder girdle. There is not aright way to look at this rather appreciate that people depict core dierently, thus researchmay vary in results.

The Total Gym incline bodyweight training exercise library trains the core as a mover ordynamic orce production through fexion, extension, rotation, lateral fexion and neutralbracing under load. Training on the Total Gym incline trainer trains the body to respondwith the required stabilization or movement based on the amount o orce or load. Trainingthe core to constantly react to changes in load and movement against orce has a hightranserence to daily lie and sport.

FUNCTIONAL MOVEMENT




Notes Muscle Function by Body Position

Concentric Action Eccentric ActionMuscle (Acceleration) (Deceleration)

Anterior Shoulder and Chest

Pectoralis major Shoulder adduction and medial Decelerates shoulder abductionrotation. Draws anteriorly and and lateral rotation. Deceleratesineriorly. scapular retraction and superiorly.

Pectoralis minor Shoulder depression. Scapular Decelerates shoulder elevation.stabilization by drawing the Decelerates scapular upwardscapula anteriorly and ineriorly. rotation.

Subclavius Clavicular stabilization and Decelerates claviculardepression. elevation.

Serratus anterior Scapular protraction and Decelerates scapular retractionstabilization against the thoracic and scapular downward rotation.wall. Scapular upward rotation.

Lateral Shoulder

Deltoid Anterior: Shoulder fexion and Anterior: Decelerates shouldermedial rotation. extension and lateral rotation.Middle: Shoulder abduction. Middle: Decelerates shoulderPosterior: Shoulder extension adduction.and lateral rotation. Posterior: Decelerates shoulder

fexion and medial rotation.

Posterior Shoulder and Back

Trapezius Upper Trapezius: Scapular Upper Trapezius: Decelerateelevation and upward rotation. scapular depression andCervical extension, rotation and downward rotation. Deceleratessidebending. cervical fexion, rotation andMiddle Trapezius: Scapular sidebending.retraction. Middle Trapezius: DeceleratesLower Trapezius: Scapular scapular protraction.depression and scapular Lower Trapezius: Deceleratesdownward rotation. scapular elevation and scapular

upward rotation.

Latissimus Dorsi Humeral extension, adduction Decelerates shoulder fexion,and medial rotation. abduction and lateral rotation.

Levator scapulae Scapular elevation and inerior Decelerates scapular depressionglenoid stabilization during and humeral downward glide.elevation.

Rhomboid minor and major Scapular retraction and glenoid Decelerates scapular protractionstabilization. and humeral elevation.

Supraspinatus Initiates and assists in shoulder Decelerates shoulder abductionabduction and glenohumeral and glenohumeral distraction.compression.

Inraspinatus/Teres minor Shoulder lateral rotation and Decelerates shoulder medialglenoid stabilization. rotation and glenohumeral

distraction.

Teres major Shoulder adduction and medial Decelerates shoulder abductionrotation. and lateral rotation.

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NotesMuscle Function by Body Position


Subscapularis Shoulder medial rotation and Decelerates shoulder lateral

adduction. Glenoid stabilization. rotation and abduction andglenohumeral distraction.

Upper Arm

Triceps brachii Shoulder adduction and elbow Decelerates elbow fexion andextension. shoulder abduction.

Biceps brachii Elbow fexion and supination. Decelerates elbow extension andpronation.

Forearm

Brachioradialis Elbow fexion. Decelerates elbow extension.

Extensor carpi radialis longus Wrist extension and adduction. Decelerates wrist fexion andadduction.

Extensor carpi radialis brevis Wrist extension and abduction. Decelerates wrist fexion and

adduction.

Extensor carpi ulnaris Wrist extension and adduction. Decelerates wrist fexion andabduction.

Supinator Forearm supination. Decelerates orearm pronation.

Flexor carpi ulnaris Wrist fexion and adduction. Decelerates wrist extension andabduction.

Flexor carpi radialis Wrist fexion and abduction. Decelerates wrist extension andadduction.

Palmaris longus Wrist fexion. Decelerates wrist extension.

Pronator teres Forearm pronation and elbow Decelerates orearm supinationfexion. and elbow extension.

Posterior HipGluteus maximus Hip extension and lateral rotation. Decelerates hip fexion and medial

rotation.

Gluteus medius/minimus Hip abduction and lateral rotation. Decelerates hip adduction andmedial rotation.

Piriormis/obturator internus Hip lateral rotation o an Decelerates hip extension,extended hip. Steadies emur adduction, medial rotation andin acetabulum. distraction.

Quadratus emoris Hip lateral rotation. Steadies Decelerates hip medial rotationemur in acetabulum. and distraction.

continues...

FUNCTIONAL MOVEMENT




Notes Muscle Function by Body Position (continued)


Anterior Hip

Psoas and Iliacus Bilaterally fexes the trunk and Decelerates hip extension andunilaterally spinal lateral fexion. medial rotation. Decelerates spinalHip fexion and lateral rotation. lateral fexion and trunk extension.

Tensor o ascia lata Hip abduction, medial rotation Decelerates hip adduction, lateraland fexion. Assists in knee rotation and extension.extension. Decelerates knee fexion.

Sartorius Hip fexion, abduction and lateral Decelerates hip extension,rotation. Knee fexion. adduction and medical rotation.

Decelerates knee extension.

Anterior Thigh

Rectus emoris Knee extension. Hip fexion via Decelerates hip extension andassisting the iliopsaos. tibial fexion.

Vastus lateralis Knee extension. Decelerates knee fexion.

Vastus medialis Knee extension. Decelerates knee fexion.

Vastus intermedius Knee extension. Hip fexion via Decelerates knee fexion. Inassisting the rectus emoris. conjunction with the rectus

emoris, decelerates hipextension.

Medial Thigh

Adductor longus Hip adduction, medial rotation Decelerates hip abduction, lateraland fexion. rotation and extension.

Adductor brevis Hip adduction, medial rotation, Decelerates hip abduction, lateraland fexion. rotation and extension.

Adductor magnus Hip adduction. Decelerates hip abduction.

Gracilis Hip adduction, fexion and medial Decelerates hip abduction, lateralrotation. rotation and lateral rotation.

Obturator externus Hip lateral rotation. Steadies Decelerates hip medial rotationemoral head in acetabulum. and distraction.

Posterior Thigh

Semitendinous Hip extension and knee fexion. Decelerates hip fexion and kneeextension.

Semimembranosus Hip extension and knee fexion Decelerates hip fexion andand medial rotation. emoral. Decelerates tibial lateral

rotation.

Biceps emoris Hip extension and knee fexion Decelerates hip fexion and medialand lateral rotation when the rotation when the leg is extended.knee is extended. Decelerates knee extension.

Anterior Lower Leg

Tibialis anterior Ankle dorsifexion and oot Decelerates ankle plantarfexioninversion. and oot eversion.

Extensor digitorum longus Ankle dorsifexion and toe Decelerates ankle plantarfexionextension. and toe fexion.

Extensor hallucis longus Ankle dorsifexion and great Decelerates ankle plantarfexiontoe extension. and great toe fexion.

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NotesMuscle Function by Body Position


Lateral Lower Leg

Peroneus Longus Ankle plantarfexion and Decelerates ankle dorsifexion andeversion. inversion.

Posterior Lower Leg

Gastrocnemius Knee fexion and ankle Decelerates ankle dorsifexion andplantarfexion. knee extension.

Soleus Ankle plantarfexion. Decelerates ankle dorsifexion.

Tibialis posterior Stabilizes lower leg. Ankle Decelerates ankle dorsifexion andplantarfexion and oot inversion. oot eversion. Supports medial

arch o oot.

Planes o Motion

Sagittal - Motion that occurs anteriorly and posteriorly (fexion/extension)Frontal - Motion that occurs laterally (abduction/adduction)

Transverse - Rotational movement (internal rotation/external rotation

Tri-Planar MotionTri-plane motions are movements combining all three planes o motion, simultaneously. Thereality o human motion is that every movement is three dimensional due to the interweavingo connective tissue throughout the entire body. When an intrinsic or extrinsic orce isapplied to the skeletal system, the orce is distributed through a complex matrix o tissuesalong three-dimensional pathways to the opposing orce.

The Total Gym incline trainer dynamic arm pulley system and pulley locator clamps enablestrainers to duplicate a wide variety o unctional tri-planar movement patterns. The line o pull,intensity and degree o stability can easily be altered to meet the needs o individual clients.

FUNCTIONAL MOVEMENT




FUNCTIONAL MOVEMENT

Notes


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Total Gym InclineBodyweight Training

TOTAL GYM INCLINE BODYWEIGhT TRAINING




NotesResistance training on Total Gym incline bodyweight trainers is a orm o adaptivebodyweight training used to improve musculoskeletal health. By properly manipulatingspecic training variables (load, repetitions, sets, rest, requency and order), the sot andosseous tissues o the body can adapt. The specic adaptations o the muscular system areincreased strength, hypertrophy, muscular endurance and production o power. In additionto the muscular adaptations, Total Gym incline training also challenges dynamic stability andproprioceptive awareness. These additional variables can help improve balance, preventinjuries and preserve unctional capacity.

Incline Plane ResistanceTo better understand the eectiveness o Total Gym incline bodyweight training, it isimportant to appreciate the quantitative resistance that is generated by incline planeresistance. Gravity is always constant in its direction and orce. Movement that is perormed

on an incline plane generally requires less orce than movement perormed directly againstgravity. For example, a squat perormed on an incline plane requires less orce comparedto a squat perormed in a standing, upright position. This is also the case with exercisessuch as the push up and abdominal crunch. For example, a push up on the ground, whichpositions targeted muscle groups against the orce o gravity, requires more orce comparedto a push up that is perormed against a wall or on an incline plane.

Calculating the ResistanceAs a gravitationally dependent apparatus (i.e. it relies on gravity or resistance), Total Gymincline bodyweight trainers use a universal constant to determine its exercise load. The orcerequired to perorm exercises on Total Gym incline trainers is dependent upon the weight othe glideboard and participant, and any riction between the rails and the glideboard wheels.With the quality o parts used on Total Gym models, this rictional resistance is insignicant

compared to the orce required to move the participant on the glideboard up the rails.To determine what this angular resistance may be (without pulleys), we can perorm theollowing calculations:

Determinetheangleoftherailstotheverticaloor(thisallowsustodeterminetheangle

against gravity).

Usingthetrigonometricfunction(sine)wecanthentransfertheangleoftherailsintoa

ormula that can determine the load (orce) required (i.e. sine o 22 is .3746)

Computetheexerciseload(force)inpoundsbyusingtheformula:(Bodyweight(lbs.)+37)

x sine o the angle where 37 is the weight o the glideboard* (lbs.)

For example: A 150 lb. person is exercising at an angle o 22 (Level 16). Thesine o 22 is .3746. Thereore the ormula would be:

Exerciseload(lbs.)=(150+37)x.3746= 187 x .3746= 70 lbs.

This person requires approximately 70 pounds o orce to move the glideboardat an angle o 22, which would be approximately 47% o the total bodyweight.Note: i you are guring exercises that incorporated the center pulley attached tothe glideboard, use 50% o the charted number, e.g., 70 lbs x 50% = 35 lbs. or23% bodyweight.

* Calculations based on adjustable glideboard weight o 37 lbs. Please reer to the appropriate

resistance chart or the glideboard you are using (adjustable or standard).

Total Gym Incline Bodyweight Training



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Total Gym Incline BodyweightResistance ChartsThe Resistance Chart or all models is the same except the Total GymPowerTower is the only model that can accommodate all the levels shown.

The Total Gym GTS

has levels rom F to 22 and the Total Gym SportTM

haslevels rom F to 20. Level F stands or Fold, where the rails must be locatedto old the Total Gym incline bodyweight trainer; however, it can also be usedor exercise.

Total Gym incline bodyweight trainers are designed to load nominalpercentages o bodyweight. Note each level changes by 2.5% o the 150 lbnominal bodyweight. See the resistance charts on the ollowing pages.

All Total Gym incline bodyweight trainers use a variable angle incline plane tocreate exercise resistance by modiying the eect o the users bodyweightasteeper angle normally generates more resistance. The Resistance Chart iscalculated to indicate the resistance load at each level relative to a percentageo bodyweight.

I you desire to add weight to the glideboard it must be done by purchasingthe optional Weight Bar and ollowing the saety instructions provided with itand as listed below:

1. Plate weights with a nominal 1 bore can be added to the Weight Baras long as the size and quantity does not interere with the motion othe glideboard.

2. Any quantity and weight can be added to the Weight Bar as long as thetotal weight including the users bodyweight does not exceed 650 lb or295 kg.

3. The plate weights must be equally loaded on each side and secured onthe ends with a clamp beore use.

4. The person exercising should ace the equipment at all times duringthe exercise. The weights on the Weight Bar should remain within theeld o vision o the user throughout the exercise to prevent danger to athird party.

Resistance Charts or both the Standard Glideboard and AdjustableGlideboard can be ound on the ollowing pages (46-49). Charts or bothpounds and kilograms have been provided.

Resistance values basedon cable usageResistance table values should be dividedby appropriate value based on cableconnection and pull usage as shown below.

1. Tables values are validor two-hand pulls on thebars, squats and pulleyhandles, while there isno connection to theglideboard.

2. Divide Resistance Table

value by 2 or bilateral ortwo-hand pulls while thecenter pulley is connectedto the glideboard.

3. Divide ResistanceTable value by 3 orunilateral movementsor when using only one

handle with the centerpulley connected to theglideboard and when theother handle is not held.

4. Divide Resistance Tablevalue by 4 or unilateralmovement with onestatic hold, i.e., hold onehandle stationary whilepulling with the other

handle while the centerpulley is connected to theglideboard.





Resistance Charts Standard Glideboard - Pounds (lbs)Weight o Standard Glideboard: 24 lbs

Resistanceas

%ofBodyweight(lbs)

Degre

e

ofIn

clin

e

Inclin

e

Lev

el

YourB

odyw

eigh

t+W

eigh

tsA

dded(lbs)

100

130

150

180

200

250

300

400

50

0

650

35.5

26

72

69

67

66

65

63

63

61

61

60

Resistance as % of Bodyweight (lbs)

34.1

25

69

66

65

63

63

61

60

59

59

58

33.1

24

68

65

63

62

61

60

59

58

57

57

31.6

23

65

62

61

59

59

57

57

56

55

54

30.2

22

62

59

58

57

56

55

54

53

53

52

28.7

21

59

57

56

54

54

53

52

51

50

50

27.3

20

57

54

53

52

51

50

50

49

48

48

25.9

19

54

52

51

49

49

48

47

46

46

45

24.6

18

51

49

48

47

46

45

45

44

44

43

23.2

17

49

47

46

45

44

43

42

42

41

41

21.9

16

46

44

43

42

42

41

40

39

39

39

20.5

15

43

41

41

40

39

38

38

37

37

36

19.2

14

41

39

38

37

37

36

35

35

34

34

17.9

13

38

36

36

35

34

34

33

33

32

32

16.6

12

35

34

33

32

32

31

31

30

30

30

15.3

11

33

31

31

30

30

29

28

28

28

27

14.0

10

30

29

28

27

27

27

26

26

25

25

12.8

9

27

26

26

25

25

24

24

23

23

23

11.5

8

25

24

23

23

22

22

21

21

21

21

10.2

7

22

21

21

20

20

19

19

19

19

18

9.0

6

19

18

18

18

17

17

17

17

16

16

7.7

5

17

16

16

15

15

15

14

14

14

14

6.5

4

14

13

13

13

13

12

12

12

12

12

5.2

3

11

11

11

10

10

10

10

10

10

9

4.0

2

9

8

8

8

8

8

8

7

7

7

2.8

1

6

6

6

5

5

5

5

5

5

5

1.3

F

3

3

3

3

2

2

2

2

2

2

Degre

e

ofIn

clin

e

Inclin

e

Lev

el

YourB

odyw

eigh

t+W

eigh

tsA

dded(lbs)

100

130

150

180

200

250

300

400

500

650

35.5

26

72

89

101

118

130

159

188

246

304

391

Resistance in Pounds (lbs)

34.1

25

69

86

97

114

125

153

181

237

293

377

33.1

24

68

84

95

111

122

149

177

231

286

368

31.6

23

65

81

91

107

117

143

170

222

275

353

30.2

22

62

77

87

102

112

138

163

213

263

338

28.7

21

59

74

83

98

108

132

156

204

252

324

27.3

20

57

71

80

93

103

126

149

194

240

309

25.9

19

54

67

76

89

98

120

142

185

229

295

24.6

18

51

64

72

85

93

114

134

176

218

280

23.2

17

49

61

68

80

88

108

127

167

206

265

21.9

16

46

57

65

76

83

102

120

158

195

251

20.5

15

43

54

61

71

78

96

113

149

184

236

19.2

14

41

51

57

67

74

90

106

139

172

222

17.9

13

38

47

53

63

69

84

99

130

161

207

16.6

12

35

44

50

58

64

78

92

121

150

192

15.3

11

33

41

46

54

59

72

85

112

138

178

14.0

10

30

37

42

49

54

66

78

103

8.GRAVITYFoundation A4 Print Color

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