AMEP F.A.S.T. Manual de usuario

PRODUCT MANUAL & INTRODUCTION

TO PLATFORM TRAINING FOR MOVEMENT PROGRESSIONS,

ASSESSMENTS, INJURY PREVENTION, & STRENGTH TRAINING

SIT AND REACH

DIP RACK

ASSISTED PULL UP SQUAT CAGE

CARDIO STEP ADAPTED PUSH UP

PLYO JUMP

ADVANCED PUSH UP

AB DOLLY

Patent Pending

Published by

American Educational Products LLC

PO Box 2121

Fort Collins, CO 80522

www.amep.com

Permission is granted to reproduce these materials for limited use only. Any further reproduction is prohibited.

Product #F-1000

Your F.A.S.T. trainer comes almost fully assembled and

ready for a variety of uses.

Includes:

• Removable Plyometric Platform

• 4 Height Pylo-Box

• 24” straight bar

• Sit and Reach

• Squat Stand

• Diprack

• Adapted Pull-Up Station

• Horizontal Row Bars

• Reversed Hyper Bench

• Incline/Decline Push Ups

TABLE OF CONTENTS

Introduction

Who Should Use the F.A.S.T.? 4

Using the F.A.S.T. for Physical Education 5

Using the F.A.S.T. for Rehab, Recovery, and Senior Physical Fitness 5

Introducing New Students/Clients to the F.A.S.T. 6

Getting Started

Setting Up Your F.A.S.T. 7

Features of the F.A.S.T. 8

Adapting Exercise Using the F.A.S.T. 12

F.A.S.T. Integrated Small Group Class 14

Movement Chart 16

Training Tracker Forms

Fit Test Baseline 17

Health 30/30 19

Fitness 45/15 21

Performance 55/5 23

Exploded Product View 25

Warranty 26

Thank you for purchasing your new F.A.S.T. Trainer. To maximize the use of this equipment, please take a moment

to study and understand the assembly instructions, and follow the sequence of steps as provided in this manual.

Safety Instructions for the F.A.S.T. Fitness Assessment Success Trainer

Consult your physician before starting this or any exercise program. This is especially important if you are over the age of 35, have

never exercised before, are pregnant, or suffer from any health problems.

Read all warnings and cautions posted on the product.

The product should only be used after a thorough review of the owner’s manual.

Keep children away from the product when in use.

Set up and operate the product on a solid, level surface. Do not position the product on loose rugs or uneven surfaces.

Make sure adequate space is available around the product.

Before using the product inspect for work or loose components and securely tighten or replace any loose components prior to use.

Alwayschooseaworkoutthatbesttsyourphysicalstrengthandexibilitylevel.Knowyourlimitsandtrainwithinthem.Always

use common sense when exercising.

Neverexerciseinbarefeetorsocks,alwayswearproperfootwearsuchasrunning,walking,orcrosstrainingshoesthattwell

and provide foot support, with non-skid rubber soles.

Never step or jump on the Plyo-Platform unless you have personally secured all four posts in the keyholes in the safety handrails.

THE F.A.S.T. FITNESS ASSESSMENT SUCCESS TRAINER

The F.A.S.T. is a dynamic utility that offers new, exciting, and challenging functional movement, strength, mobility,

exibility,andbalancetraining.Newuserscatchonquicklywhichmakesitfun.Itsversatilityandportabilitymake

it ideal for one on one, class, in home training, or clinical therapy and rehab support. Training clients, students,

orpatientsontheF.A.S.T.allowsatrainertoinstructmultipleclientsofvastlydifferenttnesslevelsatthesame

time,withoutchangingtheworkout.Thisinclusivenessallowseveryoneofalltnesslevelstoparticiple,work,

and progress at their own level.

WHO SHOULD USE THE F.A.S.T. FITNESS ASSESSMENT SUCCESS

TRAINER?

• The Fitness Enthusiast:TheF.A.S.T.Providesthehometnessenthusiastacompact,portabledevicethe

does not require anchoring and is light enough to transport from room to room or even take outdoors. The

F.A.S.T. offers the in home user a versatile full body workout without taking up space when not in use.

• Personal Trainer and Physical Therapist: The F.A.S.T. offers health professionals a variety of uses

onasingleunitsandtheabilitytoprogressivelyincreaseordecreasethedifcultyofeachstationto

accommodate the ability of the client or patient.

• Physical Education Departments: Middle Schools especially need F.A.S.T. Trainers for Fitness Assessments

and Adapted P.E. All school districts have an Adapted P.E. budget and rarely is there a product appropriate

for the entire population that can be purchased with Adapted P.E. funds. Use the F.A.S.T. for Fitness

Assessments and keep it out for year long conditioning activities which provides the teacher with 10

stations in the footprint of just one.

• Assisted Living and Rehabilitation centers: The versatile functionality and compact portability of the

F.A.S.T. is a great solution for small facilities with a large variety of client needs. Step-ups and Step-

downs, and Sit to Stand are very common movement protocols for “activities of daily living.” The F.A.S.T.

is the only adjustable step with 40” tall safety handrails and an adjustable padded target bar. The F.A.S.T.

is a superior solution for helping those with balance and stability issues recover faster and safer than

traditional solutions.

• Multi-Family Housing and Hotels: Limited available space, the need for variety of use and functionality

and durability are the three reasons why the F.A.S.T. is perfect for this environment. Incorporating the Wall

Anchor Accessory the F.A.S.T. can be securely mounted against a wall providing a dedicated location for

theunitandstillallowingittobefoldedattoopenuptheoorspacewhenneeded!

• Fitness Studios and Health Clubs: The F.A.S.T. is great for Boot Camps, Barre Training, Sport Conditioning,

Pilates, Stretching, and Flexibility. People love the new items they can incorporate into their work out

routines. Using the F.A.S.T. and working directly with a personal trainer, the workout combinations are

limitlessandvarietyiswhatkeepspeoplecomingback!

USING THE F.A.S.T. FITNESS ASSESSMENT SUCCESS TRAINER FOR

PHYSICAL EDUCATION

The F.A.S.T. Platform Trainer is the only compact, portable multi station for total body conditioning that is suitable

for Enhanced P.E., Adapted P.E., Fitness Assessments, and Sports Conditioning and available at an affordable

price. In fact, if you tried to replicate all of the functionality of a single F.A.S.T. Platform Trainer you would invest

over$1,000andthenhavetondaplacetostorealloftheequipment.

Training on the unit allows your students to “Train to Perform” rather than “Perform to Train.” When students are

expected to perform movements with a load that is more than they can support, they feel like they have failed

before they have even truly begun. That is what we call having to “Perform to Train.” More often than not, the

student’sownbodyweightistoomuch!SuccessfulprogressionisguaranteedwhenyouincorporatetheF.A.S.T.

Trainer and will enable your students to achieve better results on their assessments.

The Platform Training movement protocols transfer the focus to Movement Mechanics before Load Progressions

thereforePreventingInjuries.Allofthemovementprotocolshavethreelevelsofdifcultysothatparticipantsof

allages,bodytypes,andtnesslevelsareprovidedwiththeopportunitytobuildonafoundationofsuccessful

movement and reducing injuries. We call these movement progressions “Health”, “Fitness,” and “Performance”

to accommodate everyone from the most de-conditioned to the most athletic, which makes this unit perfect for

any PE program from Adapted PE to Enhanced PE.

In other words, the adjustable features allow each and every participant to fully engage in at the level of physical

activity that aligns best with their abilities, guaranteeing progress, while also allowing for the training intensity to

be increased once the student is ready to progress.

USING THE F.A.S.T. FITNESS ASSESSMENT SUCCESS TRAINER FOR

REHAB, RECOVERY, AND SENIOR PHYSICAL FITNESS

The unparalleled portability and functionality of a Platform Trainer allows a PT to work anywhere with clients.

The F.A.S.T. features Adjustable Outriggers which turn 360 degrees to increase the base of the unit providing

additional stability when needed. Although they’re not always necessary they’re there to compensate for uneven

oor surfaces. The six elevations and three color coded training zones for the Platform and Target Bar offer

superior variety movement progressions than combining multiple pieces. Often rehabilitation and Senior Fitness

programs incorporate a chair, a step, a walker or parallel bars, unfortunately doing so can limit the potential for

progressive movement and client participation.

The F.A.S.T. offers ease of use for the P.T. and the patient as the access to over 10 training stations and aids is

encompassedinthisoneportabledevice.Thecompactabilitysavesonoorspace,foldsupatwhennotinuse,

and rolls from location to location. The height and position of the handrails on the Platform Trainer are superior to

the arms of a chair when performing any Balance, Sit to Stand or Stepping Activities.

For example when using a chair to perform “Sit to Stand” (squat) the user is limited in how low they have to sit

and further limited as the arms of a chair are too low to offer much assistance in balancing or stabilizing the user.

Accommodations for a person with limited mobility, requires more than a chair. By using the Platform Trainer, P.T.s

workingwithSeniorswillhavebetter,saferoptionsforperformingstandardtnessactivitiesandintroducingnew

movement progressions.

When performing “Sit to Stand” (squat) progressions with a Platform Trainer, the participant begins by standing

on a secure platform between the handrails. The padded Target Bar can be raised or lowered to accommodate

the mobility restrictions or limitations of the user when doing squats. The higher padded handrails offer the user a

sturdy place to hold onto. Because of these key features more people are able to participate sooner because they

can safely hold on and they only have to squat as far as the padded Target Bar is set to.

When performing “gait training” like “Step Ups” participants often use a walker placed over a step, which can

cause the participant to lean forward when they are on the step, which creates a fall risk. Participants are often

placed between parallel bars over a step which limits the person’s ability to train based on their ability to get to

wherever the parallel bars are stationed at the facility. Both are less than ideal solutions for safety and maximum

participation. Some residents won’t or can’t go to the location where the parallel bars are located in the building.

When performing “Step Ups”, on a Platform Trainer the participant will stand tall without having to lean over to

keep their grip on the 40” tall padded handrails. They will also be able to progress from doing a “Step Up” or doing

a “High Knee Raise” (2 separate moves) to combining those movements to (1 compound movement). This is done

by having the participant hold on to the handrails while stepping up on to the platform and then raising the trail leg

to a high knee position.

This progression would normally require multiple pieces of equipment and take up more space than just a single

Platform Trainer.

Point Out the Below Features When Introducing New Students/Clients to F.A.S.T.:

1. The handrails have padded grips, three training zones, and six keyhole elevations on the inside of each rail

that provides a place to lock in the Plyometric-Platform. There are two keyhole elevations on the outside of the

rails, where the Plyometric-Platform can be stored or units can be linked together.

2. The Plyometric-Platform has a padded top surface, four pegs protruding from each corner, and four spinning

castersunderneath.Itcanbeusedontheoorforabdominaltraining,asascooter,oritcanbeinsertedand

locked into the handrails as a step, a slant board, a bench, a plyo box, or used to connect two separate units.

3. The frame and adjustable outriggers support the unit and give it stability.

4. The bar is stored on the frame and can be inserted and locked into the handrails in the same fashion as the

Plyometric-Platform. It can also be used to aid in stretching, as well as massage muscles when used with the

accompanying foam rollers.

5. The side panel pockets serve two purposes. First as a placard for movement instructions. Second as a place

tostorethefoamrollers,waterbottles,andothertnessorassessmentaccessories.

Then Proceed STEP by STEP:

1. Begin with a FIT TEST evaluation (form included) using the movement chart that is printed on the inside

panels of the unit. Help the client/student determine which Training Zone elevation the platform or bar will

be locked in during each movement by experimenting with each move. Starting with movement one (1) under

Health, have the client perform each movement from left to right, then go to the next number until all 10

movements at all 3 levels have been considered. Evaluate their strength, endurance, stability, cadence, and

form to determine which of the 3 examples provided could be performed successfully and safely for 30 seconds.

2. Introduce the Training Tracker (form included). Record the date, the zone, the number of reps, time active, and

resttimebetweensets.UsetheNotessectiontoremindtheuserofmodicationsoradditionalinstructions.

GETTING STARTED

Setting up Your F.A.S.t. FitneSS ASSeSSment SucceSS trAiner

1. Stand your Platform Trainer upright

Adjust the outrigger if necessary.

2. Insert two platform posts into the

keyholes at the desired elevation.

3. Line up the rear post and keyhole. 4. Close the Handrail like a gate and

secure the post.

5. PRESS DOWN HARD to be sure the

platform is secure in all four corners prior

to any training.

Setupiscomplete!

• To remove the platform and store, reverse the steps.

• Lift up on one side of the platform to release the post from the keyholes.

• Open the handrail wide like a gate.

• Lift up on the platform, release the posts from the opposite side.

FEATURES OF THE F.A.S.T

Weight Assisted

DIP RACK

By using the massage stick with the foam roller

pads and inserting them at an elevation above the

platform height, you can rest your ankles allowing

you to dramatically reduce the amount of weight

you use when you perform DIPS. As you get

stronger lower the bar closer to the platform or

remove it altogether.

SQUAT CAGE

Standing on the secured platform, with the massage

stick inserted at an elevation above the platform

and equal to the back of the knee, you can squat to

a safe point. This is the best way to perform single

leg squats.

CARDIO STEP

with safety handrails

Thestepislongknownforitsbenetsbutsomewho

are at risk of falling could not participate until now.

Simply place the platform at the elevation desired and

step using the handrails for support.

Incline-Decline

PUSH UP Station

There are 3 elevations for the platform and 3 elevations for the bar to

be inserted. By placing your hands on the bar you are at an incline,

making you weigh less. By placing your feet on the platform you will

beonadeclinemakingyouheavierandthepushupsmoredifcult.

SIT AND REACH

Sitwithyourfeetatagainstthehorizontalsupport

bar, the platform inserted at 12” with the plunger

pulled out. Bending at the waist, lean forward to push

theplungerendasushtotheplatformaspossible.

When the end is ush you can reach 1” past your

toes.

ASSISTED PULL UPS/HORIZONTAL ROW BAR

Place the bar at the desired elevation, lay with your back on the platform and perform pull ups.

Place the platform at the desired location, reach for a row bar with each hand and pull up.

Foam Roller and

Massage Stick

By adding the foam pieces to the stick you can use these accessories while secured on

the device or in your hand to massage tender muscles.

Adjustable height

PLYO BOX

Sports conditioning and agility training use Plyometric

training to increase dynamic strength. This kind of training

is not intended for beginners or those recovering form

injury. ALWAYS be certain you have all four posts secured

in the bottom of the keyholes prior to performing any plyo-

jumps.

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