5 Years of STRENFLEX - Strenflex Fitness Sport

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F I T N E S S T E S T Sylvia Gattiker 11.2.1956 Born in Vienna, Austria 1962-1966 Primary school in Vienna 1966-1970 Secondary school in Vienna 1970-1972 Fashion college in Vienna 1972-1977 Business college in Vienna leading to university entry qualification 1980-1983 Business Studies course at the Business University in Vienna 1972 Austrian Champion in the Olympic eight-events competition and Austrian Champion on the asymmetric bars 1974 participation in the World Championships in Varna, Bulgaria 1972-1982 Member of the Austrian National Team 1972-1982 Many titles at county, federal, national and international championship level 1983 Publication of the book „AEROBICS“ 1990 -1992 Four times Swiss women‘s Aerobics Champion Participation in the first aerobics World Championships in San Diego, USA 6th place at the European Championships at Rimini, Italy 1993 -1996 International FISAF referee and member of the des international technical commitee 1983-2004 Further training and education in the fitness field. ACE-certified, diploma instructor and fitness consultant, Schwinn cycling instructor, pump, aerobics, slide and step instructor, Pilates mat work instructor, Gravity Group Fitness, Gravity personal training and Gravity Pilates instructor Gym owner since 1983 2004-2005 Managing director of Oasis Health and Fitness Clubs, Austria 2005 VfgÖ referee (Association for the promotion of fitness sport in Austria) 2005 Adviser in Austria and Switzerland on the Gravity Training System for Efi Sports Medicine 2005 Opening of the first Gravity Training Studio in Europe, oasis Total Body Solution in Aarau. 25 years in the fitness industry European President, STRENFLEX Consultant and trainer in the fitness sector with emphasis on group fitness and STREN- FLEX. Primarily involved in the development of STRENFLEX and the STRENFLEX fitness test . Promotes the sport of STRENFLEX, manages and presents the international and national championships Holder of the first STRENFLEX Fitness Award and the STRENFLEX GOLD Fitness Badge Mother of 3 grown sons. 14 STRENFLEX fitness sport 12 The internationally recognised STRENFLEX Fitness Test What‘s our physical condition? Are we really as „fit“ as we make out or believe? And are we fit overall or just in one particular „pet area?“ To answer these questions STRENFLEX has devised a „fitness test“ that assesses strength, endurance and flexibility in a simple way. If the required criteria are met then the sports badges Bronze, Silver or Gold are awarded respectively. This signifies that we represent a generation with an all-embracing and serious approach to fitness. One of the most vital tasks of our industry is to know the customer’s goal, to establish his/her current fitness level, to support him/her in achieving that goal and measure progress. If the customer wants to look good then his goal is to lose weight and gain muscle. Maybe he/she is more concerned with health – they may belong to a group with a higher risk of heart attacks – and this is what that leads them to us? The important issues for us are whether the customer is actually prepared to start doing something, whether he wants to start right away or needs to be pushed a little, has he already started training etc. The answers to all these questions and the results of the STREN- FLEX test are a good means to evaluate the customer’s level of fitness. And earning one of the STRENFLEX badges can provide that additional motivational push. The STRENFLEX fitness test shows people their current level, which deficits they might have and what area needs particular attention. Then it’s on to step 2: Implementation through training. And step 3: Monitoring progress/success. Again the STRENFLEX test may be used here. If perhaps the sports badge was not achieved at the first attempt then it will surely be possible, following a suitable period of serious training, for the customer to finally earn the Bronze badge. It becomes clear that by striving to achieve the next badge grade the motivation to train regularly can be increased. The STRENFLEX fitness test, though supported by scientific evidence, doesn’t purport to be a scientific medical test. The aim of the test is to provide the user with a simple means of establishing and controlling his/her individual performance levels in respect of strength – endurance – and flexibility. The test result helps in the selection of suitable exercises for individual training programmes, in controlling the amount of exercise and as a motivational factor. It’s important for the test to be carried with a simple methodology and without a large oranisational burden and expensive equipment. This alone will guarantee wide acceptance of the test. Overall fitness is tested, based on the three pillars of strength – endurance – and flexibility. STRENGTH Strength testing is extremely important in order to establish a basis and to pinpoint potential muscular dysbalances or deficits. Dysbalances or unbalanced exercise automatically evolve into unbalanced muscle performance. This considerably reduces muscle co-ordination, leading eventually to a change in movement patterns which in turn can affect joints and cartilage. Performance and wellbeing suffer and injuries or postural deformities can manifest themselves as a result.
Basic Harvard University cardio test – now the official YMCA test It is also important to adapt the exercises to the movements of everyday activities. The following is tested: Chin-ups: Primary muscles used: biceps flexion and back muscles Push-ups: Primary muscles used: breast, shoulder girdle and torso muscles Torso strength: Abdominal and hip flexion muscles CARDIO The three minute step test designed by Dr. Fred Kasch at the San Diego State University is, among others, also employed by the YMCA as a test for a large number of participants. (Similar step tests together with others developed at Harvard University are used by the military for recruitment screening purposes). This process allows the aerobic capacity to be measured by stepping at a predetermined cadence. This test is easier to implement than an ergometer test, requiring minimum equipment and less cost. Its disadvantage is that there is a potential variance of up to 16% (as stated by Ueli Schweizer). What’s required for the test? 1) A 12 inch (30cm) high step 2) A metronome set to 96 bpm for 3 minutes and 1minute timing for pulse rate measuring 3) A stopwatch for timing STANDARDS for the 3 min. CARDIO STEP TEST – MEN Age category 18 - 25 26 - 35 36 - 45 46 - 55 56 - 65 65+ Gold up to 89 up to 89 up to 96 up to 97 up to 97 up to 96 Silver 90-99 90-99 97-103 98-105 98-103 97-103 Bronze 100-105 100-107 104-112 106-116 104-112 104-113 Fail > 106 > 108 > 113 > 117 > 113 > 114 STANDARDS for the 3 min. CARDIO STEP TEST – WOMEN Age category 18 - 25 26 - 35 36 - 45 46 - 55 56 - 65 65+ Gold up to 98 up to 99 up to 102 up to 104 up to 104 up to 102 Silver 99-108 100-111 103-110 105-115 105-112 103-115 Bronze 109-117 112-119 111-118 116-120 113-118 116-122 Fail > 118 > 120 > 119 > 121 > 119 > 123 Source: Adapted from Golding, et al. The Way to Physical Fitness for Youth (3rd edition), page 613. Reprinted here with the permission of YMCA, USA, 101 N. Wacker Drive, Chicago, IL60606. Personal Trainer Manual and Aerobics Instructor Manual, American Council on Exercise (developed by Dr. Fred Kasch of San Diego State University). Evaluation for the sports badge: Gold: Excellent to good result Silber: Above average result Bronze: Average result FLEXIBILITY Flexibility is defined as the achievable range of motion of a joint or joint system combined with the ability to carry out movements having a large movement amplitude. Often the term ‘flexibility’ is limited in use to musculature flexibility which is restricted by muscles, tendons and ligaments. However flexibility is also closely dependent on one’s individual build (e.g. congenital or acquired joint deformities), age, sex and fitness level. It is a fact that flexibility improves health and fitness. Lack of flexibility is clearly a risk factor in joint and muscle injuries. One of the most frequent issues here is a shortening back musculature in the lumbar region causing back pain and injuries. Back pain continues to be the single most widespread problem afflicting modern society. We have therefore integrated torso flexion as a flexibility exercise into the STRENFLEX fitness test. Torso flexion is evaluated using the socalled “sit & reach” test. This involves sitting on the floor with legs stretched out straight ahead. With the feet flexed the hands must reach the tips of the toes. It must be ensured that the stretching movement originates from the hips and lower back area. In old age too, we want to be able to easily pick up things from the floor or tie our shoe laces without experiencing pain, so we need to place particular emphasis on the results of this test. Strenflex Test – why? The STRENFLEX test and its sports badge is a simple yet effective tool for the fitness industry to support and motivate existing customers. It helps to win new customers and to clearly highlight where their deficits are. The STRENFLEX fitness test provides basic information which offers a useful platform for establishing effective fitness programmes. Follow-up tests can be used to monitor progress and create new training incentives. It’s also a good means of monitoring the quality and quantity of training. The STRENFLEX fitness test is an extremely straightforward tool for providing advice, support and counselling. See pages 18 and 19 for details of the required exercises. F I T N E S S T E S T STRENFLEX fitness sport 15
Page 1 and 2: The lifest yle maga zine for active
Page 3 and 4: • Strength • Flexibility • Se
Page 5 and 6: „Am I a fitness softy?” This is
Page 7 and 8: 5 years of STRENFLEX 2002-2007 If i
Page 9 and 10: Women 3 min. cardio test 1 x chin-u
Page 11 and 12: the gym management and staff (inclu
Page 13: € 495.- plus freight total body s
Page 17 and 18: PU: My sentiments exactly! The core
Page 19 and 20: INTERNATIONALLY RECOGNISED FITNESS
Page 21 and 22: Successful Strenflex fitness test c
Page 23 and 24: FITNESS SPORTS BADGE ! THE FITNESS
Page 25 and 26: 2 Events 2.1 The STC shall be entit
Page 27 and 28: ined perfect, fluid execution and s
Page 29 and 30: Press coverage is of great importan
Page 31 and 32: ENDURANCE The 10 (Decathlon) exerci
Page 33 and 34: Below is a list of all STRENFLEX ch
Page 35 and 36: IF IT SAYS FITNESS ON THE PACKET, F

5 Years of STRENFLEX - Strenflex Fitness Sport

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