5 Years of STRENFLEX - Strenflex Fitness Sport

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STRENFLEX ® FITNESS-DECATHLON international MASTERS regulations Age categories: Age category 1 18 – 34 years Age category 2 35 – 49 years Age category 3 50 – 59 years Age category 4 60 plus (Min. age 18, for juniors from age 12 the OPEN rules apply) I Bench press II Squats III Clean & Press STRENGTH Abridged version of the national and Weight categories: Depending on the numbers of participants, in addition to age category, athletes may also be classed into weight categories i.e. -50kg, -55kg, -60kg, -65kg, -70kg, -75kg, -80kg, -90kg, -100kg and +100kg. The participants start together, and the results will be rated based on the age category. IV Dips V Chin-ups VI Push-ups VII Abdominal crunches Models: Current World Champions - Kathi Fleig & Ivan Bucher
ENDURANCE The 10 (Decathlon) exercises for STRENFLEX I Bench press – 12 x at ® MASTERS Championships VIII Cardio IX Interval course X Flexibility II Squats – 12 x at III Clean & Press – 12 x at 1-2 Men 1-2 Women IV Dips – Scores count from the first exercise onward - 1 point per exercise - maximum number within 45 seconds. V Chin-ups – Scores count from the first exercise onward - 1 point per exercise - maximum number within 45 seconds. VI Push-ups from the bench – Scores count from the first exercise onward - 1 point per exercise - maximum number within 45 seconds (from age category 3 onward, push-ups may be performed on the ground). VII Abdominal crunches – Scores count from the first exercise onward - 1 point per exercise - maximum number within 45 seconds. VIII Cardio – Version a) 2 minutes rope-skipping, or depending on the sponsor, version b) 5 min. indoor cycle, or version c) 5 min. rowing machine IX Interval course – A dash from the starting position, about 5 meters back and forth with „tagging“, followed by 10 one-legged, alternating sit-ups - 5 times on each side, another dash back and forth, followed by 10 jumping jacks incl. arm motions and transferring a foam piece from one hand to the other, another dash back and forth, 10 push-ups with wide arm position, and a final dash back and forth, followed by 10 straight jumps while passing the foam piece from one hand to the other. 3 Men 3 Women 4 Men 4 Women Category 70 60 60 50 50 40 % of the 80 70 60 50 50 40 own body weight 40 30 25 20 20 15 X Flexibility – Stand & reach from the bench - leg splits (independent of direction), score is counted starting at 30 cm from the ground - shoulder joint. The comprehensive set of regulations can directly be printed out from www.strenflex.org. FLEXIBILITY
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 and 14: € 495.- plus freight total body s
Page 15 and 16: Basic Harvard University cardio tes
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: Press coverage is of great importan
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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