Technogym, The Wellness Company TM, Unica (figurative) and Wellness Mate TM are trademarks owned by Technogym s.p.a. in Italy and other countries.

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2 Technogym, The Wellness Company TM, Unica (figurative) and Wellness Mate TM are trademarks owned by Technogym s.p.a. in Italy and other countries. Smartkey and TGS Key refers to the mark illustrated here registered by Technogym s.p.a. in Italy and other countries. Copyright Technogym s.p.a., July 2004 Technogym reserves the right to modify the products and documentation without prior notice.

3 Contents Introduction... 5 Important safety instruction... 6 Personal safety Technical information Identification of the manufacturer and the equipment Description of the equipment Technical data Principal components Accessories Safety devices and labels Installation and assembly Description of the packing Lifting and handling the packed materials Place of installation Unpacking Assembly Disassembly Lifting and moving Unica Maintenance Routine maintenance Lubrication of the guides Adjusting the cable tension Cleaning Special maintenance Technical service Contents 3

4 1.5 Storage Disposal Using Unica Easy start for pectoral fly and chest press Exercises Mid lat pull down Rowing Up/right row Chest press Pectoral fly Shoulder press Triceps extension Arm curl Leg extension Abdominal crunch Side leg raise Leg adduction Rear leg kick Standing calf Biceps curl triceps kickback lateral raise Midlat pull down reverse Pulley Pullover Curl up Stretching Wellness Mate 4 Unica - User s manual

5 Introduction This manual, written in the manufacturer s original language and then translated into the language of the destination country, is an integral part of UNICA, and must always be kept with the equipment; the manual must also accompany the equipment in the event of its being relocated or sold. Keep this manual in a known and readily accessible place, and protected from humidity and heat. The text describes the installation, transport and maintenance operations, and contains important information and useful tips for training with the equipment, as well as some advice on sports-medicine related issues; it is therefore a useful guide for both beginners and advanced users. The following symbols are used in this manual: Warning Indicates important information which the reader must be aware of.! Danger Indicates precautions which must be scrupulously observed to avoid endangering persons or the equipment itself. i Information Indicates an answer to a frequently asked question. Wellness Mate Indicates information pertaining to the Wellness Mate. Please read the whole of this User s Manual carefully before you start any operation Introduction 5

6 Important safety instruction Please read all instructions before using Unica. These instructions were written to ensure your safety and to protect the unit. Unica is intended for household use. When using an electrical appliance, basic precautions should be always followed, including the following. Read all instructions before using Unica.! DANGER To reduce the risk of electric shock, always unplug the unit from the electrical outlet immediately after using and before cleaning or performing any maintenance tasks. WARNING To reduce the risk of burns, fire, electric shock or injury to person, take the following precautions: - Unica should never be left unattended when plugged in. Unplug from outlet when not in use, before cleaning it, and before putting on or taking off electrical parts. - Close supervision is necessary when Unica is used by, on or near children, invalids or disabled persons. - Use Unica only for its intended use as described in this manual. Only perform the exercises for which the equipment has been designed, following the instructions given in this manual. Do not use attachments not recommended by the manufacturer. 6 Unica - User s manual

7 - Never operate Unica if it has a damaged cord or plug, if it is not working properly, if it has been dropped or damaged, or dropped into water. In this case, contact the Technogym Technical Support service. - Do not carry Unica by supply cord or use cord as handle. - Keep the cord away from heated surfaces. - Keep hands away from moving parts. - Never drop or insert any object into any opening. - Do not use outdoors. Do not leave the appliance outdoors, exposed to the elements (rain, sun, wind, etc.). Do not expose the appliance to water jets. - Do not operate where aerosol (spray) products are being used or where oxygen is being administered. - To disconnect, turn all controls to the off position, then remove plug from outlet. WARNING Connect Unica to a properly grounded outlet only. See grounding instructions. SAVE THESE INSTRUCTIONS Important safety instruction 7

8 Personal safety Do not use Unica in presence of small children or pets. Completely assemble Unica before using it. Check the unit before each use. Do not continue to operate Unica when it is not working properly. Assemble and operate Unica on a solid, level surface. Keep all electrical components, such as the power cable and I/O switch, away from liquids to prevent shock. Do not set anything on the casing or control panel. Do not use accessory attachments that are not recommended by the manufacturer; such attachments might cause injury. Maintain Unica in good working condition. Before using Unica check that the cable is correctly routed inside the races of all the pulleys; the state of wear of the cable and carabiners. If there are signs of wear, contact the Technogym Technical Support service. Do not attempt to service Unica yourself other than the maintenance instructions found in this manual. Before starting an exercise, make sure your position on the equipment is correct, and be careful with any components that might constitute an obstruction. Wear proper exercise clothing and shoes during a workout, no loose clothing. Tie long hair back. Keep garments or towels away from moving parts. Choose suitable exercises for your physical characteristics and state of health, starting out with lightweight loads. Do not overexert yourself or work to exhaustion. If you feel any pain or abnormal symptoms, stop your workout immediately and consult your physician. 8 Unica - User s manual

9 Technical information 1

10 1.1 Identification of the manufacturer and the equipment The identification plate with the equipment s serial number and barcode is affixed to the rear of the weight stack column, at the top. A Name and address of the manufacturer B CE Mark C Serial number D Warnings Unica - User s manual

11 1.2 Description of the equipment Technical data A C A B A Width in rest position 1200 mm (47 inch) A Maximum width in exercise pos mm (63 inch) B Length 1840 mm (72 inch) C Height 2070 mm (82 inch) Weight of the equipment 150 kg (331 lb) Weight stack 90 kg (198lb) i Information To be able to fully utilize the equipment s accessories, in addition to clearance B, also allow sufficient space for the user to perform the various exercises (see paragraph Place of installation ). 1.2 Description of the equipment 11

12 1.2.2 Principal components Unica_ET_cmyk.tif 12 Unica - User s manual

13 1 - set of weight stack plates, for a total of 90 kg 2 - padded back or chest rest 3 - lat bar 4 - arm pads 5 - lever arms with horizontal and vertical handgrips 6 - lower hook: low cable attachment for leg extension, pulley (handle included in the accessories), leg raises (ankle strap included in the accessories), triceps and biceps exercises (handle included in the accessories) 7 - padded rest for arms or chest 8 - padded thrust rollers for legs 9 - angled lever arm with anatomical handgrip for biceps exercises 10 - lever for adjusting the seat height 11 - foot-rest 12 - Wellness Mate (optional) 1.2 Description of the equipment 13

14 1.2.3 Accessories The equipment is supplied with the following accessories: lifting ring 14 - handle 15 - pulley handle 16 - ankle strap 17 - floor exercise mat 18 - set of tools for assembly and adjustments 19 - oil for lubrication 20 - User s manual 21 - warranty certificate for Unica and Wellness Mate 22 - wheels for moving the equipment 23 - screws for assembly 24 - service box containing some of the accessories 25 - replacement fuses for Wellness Mate (2.0A fast type) 14 Unica - User s manual

15 Attaching the HANDLE (14) to the lower hook Attaching the PULLEY HANDLE (15) to the lower hook Attaching the ANKLE STRAP (16) to the lower hook Attaching the LAT BAR (3) to the lower hook Description of the equipment 15

16 1.2.4 Safety devices and labels The equipment does not have any sharp corners. All the parts which come into contact with the body are adequately protected. The weight stack is protected by an external a guard, which has a crushing hazard warning sticker affixed to it. This warning sticker is affixed to all the parts of the equipment where there is a residual crushing hazard Unica - User s manual

17 1.3 Installation and assembly Description of the packing The equipment comes partially disassembled and packed in suitable materials, on a pallet. The packing consists of: - one cardboard box containing the weight stack column; - one cardboard box containing the floor mat, the weight stack column guard, the lever arms with handgrips, the PULLEY handle, the LAT bar, and the foot-rest; - one cardboard box containing the service box; - one cardboard box containing the centre frame; - one cardboard box containing the front frame Installation and assembly 17

18 1.3.2 Lifting and handling the packed materials The packed equipment can be lifted and handled using normal lifting equipment. To prevent injury to persons or damage to property, carefully choose the most appropriate type of lifting and transport equipment for the place of installation. The lifting and handling instructions are provided on the packing materials. 18 Unica - User s manual

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23 Lift the centre frame (3) and rest it on the weight stack column (2). You are advised to leave the cardboard from the packaging under the frame to avoid damaging the floor. Insert either the pallet or a wedge about 100 mm thick under the top part of the weight stack column Step 1 Fit the platform (1) securely to the weight stack column (2), fully tightening the two hexagonal-head screws Installation and assembly 23

24 Plug the connectors into each other. Remove the screw securing the weight stack (7) to the base of the column (2) Warning The excess cable must be fully inserted inside the column of the weight stack (2) Mount the encoder unit tightening the two hexagonal head screws (follow instructions in Step 17) Unica - User s manual

25 Step 2 Place the front frame (4) on the centre frame (3) and on the platform (1). Remove the foot rest bar (5) and fix the front frame (4) to the platform (1) locking down the two hexagonal head screws; then fit the two plugs. Plug the connectors into each other Installation and assembly 25

26 Step 3 Lift the lever (6) with the padded rollers and attach the front frame (4) to the centre frame (3) locking down the hexagonal head screw and the nut. Fit the plug on the screw ! Danger The front frame must FIRST be fixed to the platform and THEN to the centre frame; NOT the reverse. 26 Unica - User s manual

27 Step 4 Check that the cable (10) is correctly routed through all the pulleys of the centre frame (3) Step 5 Remove the screw securing the weight stack (7) to the base of the column (2) Installation and assembly 27

28 Step 6 Fix the centre frame (3) to the upper part of the weight stack column (2) using the two hexagonal-head screws and washers and lock down Unica - User s manual

29 Step 7 Place UNICA upright.! Danger Due to the weight of the equipment, this operation should be carried out with care. Before righting the equipment, make sure that the weight stack is resting on the rubber pads. If working on a slippery floor (marble, ceramic, parquet), place a rubber mat under the equipment frame. Grasp the top of the weight stack column (2) on both sides; a second person should balance the righting of the equipment by supporting the padded rest (8) of the front frame (4) ! Danger Carry out this operation with great care, resting the equipment on the ground very slowly! 1.3 Installation and assembly 29

30 Step 8 Fit the guard (9), spacers and washers and lock down the two hexagonal head screws Unica - User s manual

31 Step 9 Unwind the cable (10) as illustrated in the figure. 10 Finally fit the cable end piece (12) on the fastener (13), tightening the three screws (14) to a torque of 16 Nm Installation and assembly 31

32 Step 10 Unwind the cable of the lower hook (11) and insert it in the front frame (4) from the end piece (12). Route the cable of the lower hook (11) as illustrated in the figure. Finally fit the cable end piece (12) on the fastener (13), tightening the three screws (14) to a torque of 16 Nm Unica - User s manual

33 Step 11 Assemble the pulley (15) on the weight stack (7), screwing the screw (16). Check that all the cables are correctly routed in the corresponding pulleys Remove the weight selector pin and rest the crosspiece on the weight stack. Lock down the screw (16) of the pulley until the cable is taut, insert the weight selector pin at 10 kg, and tighten the lock-nut (17) i Information To carry out this operation, the weight selector pin must be inserted in the first plate of the weight stack (5 kg). Because the cable tends to settle with use, lock down screw (16) so that the first weight plate is slightly lifted (1 or 2 mm). 1.3 Installation and assembly 33

34 Step 12 Mount the two arms (21) and the two angled lever arms (9), tightening the tapered screws Unica - User s manual

35 Step 13 Back off the four screws (2 on each side) to disassemble the padded rest (8). Insert the Wellness Mate (20) support tube in the clamp. Insert the screw in the support tube (20) Step 14 Lock down the two clamp screws so that the tube can be rotated Installation and assembly 35

36 Step 15 Plug the connectors into each other, then reassemble the padded rest Step 16 Plug the connectors into each other, then tighten the four screws using the Philips screwdriver Unica - User s manual

37 Step 17 Fit the encoder unit under the weight stack, screwing the two supplied screws into the holes without tightening them. Check that the encoder unit is positioned correctly: if it is properly positioned you will hear a click when you pull out the weight selector pin. Fully tighten the encoder unit screws. Switch on the main switch and, when prompted by the display, select 5 kg, as described in section 3.1. of Wellness Mate Installation and assembly 37

38 Step 18 Connect the power cable to the equipment inlet socket. The label next to the main switch specifies the current limit (10 A) Unica - User s manual

39 1.3.6 Disassembly To disassemble UNICA carry out the above steps in reverse order Lifting and moving Unica To move the equipment, screw the two wheels provided into the special holes on the sides of the weight stack column (2) Installation and assembly 39

40 Insert the ring provided into the footrest (5) and the bottom hook into the lever with the padded rollers (6), as shown in the figures Unica - User s manual

41 Lift the front part using the anatomical handgrips (22) and move the equipment If the type of floor does not allow the equipment to be moved on wheels, it must be moved using conventional lifting and handling equipment.! Danger The equipment must be moved with great caution, due to the risk of it tipping over. 1.3 Installation and assembly 41

42 1.4 Maintenance Routine maintenance Lubrication of the guides If the movement of the weight stack plates is noisy or no longer smooth, lubricate its guides (23) using the special lubricant supplied with the equipment. Before lubricating, clean the guides with a paper towel To access the guides, loosen the screws (24) (five on each side) and slide the two STRETCHING and TRAINING panels outwards to remove Unica - User s manual

43 Adjusting the cable tension During the initial period of use, the weight stack cable will lengthen slightly, due to the natural settling of its internal fibers. The cable must therefore be re-tightened by turning the special adjusting screw (16) situated near the pulley above the weight stack plates. Back off the lock nut (17). Turn the adjusting screw (16). Tighten the lock nut (17). See Information in Step To access the adjusting screw, loosen the screws (24) (five on each side) and slide the two STRETCHING and TRAINING panels outwards to remove. 1.4 Maintenance 43

44 Cleaning To cleaning the frame and the padded parts, it is recommended to use a moist synthetic chamois; to clean the chrome parts, use the special cloth supplied with the equipment. Do not use products which contain solvents. Warning Be careful not damage the DRAWINGS AND INSTRUCTIONS ON THE STICKERS. 44 Unica - User s manual

45 1.4.2 Special maintenance Technical service Any operation not described in paragraph Routine Maintenance is considered to be special maintenance. In case of need, contact the Technogym Technical Support service. The Technogym Technical Support service provides: - telephone assistance - definition of service calls covered and not covered by the warranty - on-site Support Service - sending of original spare parts. Technogym Technical Support Service Telephone: Fax: service@technogym.com When contacting the Technogym Technical Support service, please specify the following details: - equipment model - date of purchase - serial number - precise description of the problem. Warning Any operations on the equipment carried out by persons not authorized by Technogym will invalidate the warranty. 1.4 Maintenance 45

46 1.5 Storage In the case of prolonged inactivity, it is recommended to store the equipment: - in a clean, dry place, covered with a cloth to protect it from dust; - in a place with ambient temperature between 10 C and 25 C and humidity between 20% and 90%. 1.6 Disposal It is always good practice to ensure that Unica can never constitute a hazard; therefore do not leave the equipment where children might use it as a toy. Do not dispose of the equipment in public areas or in private areas accessible to the public. Unica is made from recyclable materials such as steel, aluminum and plastic, which must be disposed of in the manner prescribed by the urban refuse collection regulations in force. 46 Unica - User s manual

47 Using Unica 2

48 2.1 Easy start for pectoral fly and chest press Unica is equipped with an easy start function which helps prevent joint strain or unnatural positions during the initial phases of the pectoral fly and chest press exercises. This function reduces the load on the upper lever arms of Unica (used for pectoral fly and chest press), allowing you to lower them using your legs before grasping or releasing them; therefore, before doing an exercise with the upper lever arms, set up the equipment for the easy start function as follows: - Make sure that the cable is NOT attached to the lower hook (ref. 6, pg. 12) used for training the legs (leg extensions) - Sit down with your legs behind the padded rollers - Extend your legs. In this way, your legs help support the weight of the upper levers, allowing you to grasp the handgrips correctly before starting the exercise. During the return phase of the last repetition, extend your legs again; perform the movement slowly until you feel the weight on your legs; accompany the handgrips back to their rest position OK! Unica - User s manual

49 2.2 Exercises Warning Carefully check the illustrations of the exercises and pay particular attention to the position you should have on the equipment. 1 Mid lat pull down This is the basic exercise for toning the muscles of the upper back. It is suitable for training for all types of sports and for correcting certain posture defects. Muscles used: latissimus dorsi and biceps. Movement: - attach the lat bar to the hook; - sit down facing the weight stack and grasp the bar as shown in the figure - pull the bar down to your chest. The exercise can also be done with a reverse grip (palms facing behind you: see exercise 18) Exercises 49

50 2 Rowing This exercise works the latissimus dorsi and strengthens the rotator cuff muscles of the shoulder; it is an important exercise for the correct alignment of the shoulder joint. Muscles used: latissimus dorsi, rear deltoid, rhomboids Movement: - sit facing the weight stack and grasp the upper handgrips as shown in the figure - pull towards your chest, keeping your elbows aligned with the handgrips. Squeeze your shoulder blades together and down while you are pulling. Warning Adjust the seat height so that the handgrips are initially at eye level. 50 Unica - User s manual

51 3 Up/right row This is a lifting exercise which strengthens the upper back and shoulder muscles. It is important for the prevention of shoulder pain. Muscles used: deltoid and trapezius Movement: - attach the bar to the lower hook and grasp it with your hands close together, palms facing downward - standing facing the weight stack, pull the bar up to your chin, keeping your elbows level with the bar Warning Be careful not to arch your lower back during the exercise. 2.2 Exercises 51

52 4 Chest press This is the basic exercise for strengthening the chest. Together with the seated row (2) exercise, it forms the basis for the balanced training of the upper body. Muscles used: pectorals, anterior deltoid, triceps Movement: - detach the low cable used for leg training to activate the easy start function - sit down, use your legs to help move the handgrips forward and then grasp them as shown in the figure - push forward, keeping your elbows wide and level with the handgrips - keep your back pressed against the backrest - when lifting light weights, do not do the exercise too quickly or fully extend your arms. Warning Adjust the seat height so that your elbows are at shoulder height. To avoid straining the shoulder joint, use the easy start function at the beginning and end of the exercise. 52 Unica - User s manual

53 5 Pectoral fly This exercise isolates the pectoral muscles. Muscles used: pectorals and anterior deltoid Movement: - detach the low cable used for leg training to activate the easy start function - sit down with your back toward the backrest - with the help of the easy start function, place your forearms behind the padded rests and grasp the bars, as shown in the figure. The correct grip is with your elbows at shoulder height - push your arms toward each other until the padded rests touch Warning Adjust the seat height so that your elbows are level with your shoulders. 2.2 Exercises 53

54 6 Shoulder press This exercise works the entire chain of muscles used for pushing with the arms. It strengthens the shoulder joint. Muscles used: deltoid, triceps, trapezius Movement: - sit on the equipment and grasp the lower handgrips, as shown in the figure - lean forward with your upper body until your chest is on the padded rest - extend your arms, without moving your torso Unica - User s manual

55 7 Triceps extension This is an arm extension exercise, essential in training for sports that involve throwing, which requires power in the arms. Muscles used: triceps Movement: - attach the lat bar to the hook - standing with your back toward the weight stack, bring the bar to chest height - grasp the bar with your hands about 15 cm apart - keeping your elbows close to your sides, press the bar down until your arms are fully extended Exercises 55

56 8 Arm curl This exercise isolates the biceps. Together with the triceps exercises, it helps to build strong, balanced arms. Muscles used: biceps Movement: - sit leaning slightly forward, with your chest against the padded rest - rest your arms on the front of the padded rest, with your elbows in line with the fulcrum of the lever - grasp the handgrips and curl your forearm toward your arm, without moving your torso. 56 Unica - User s manual

57 9 Leg extension This is the basic movement for isolating the quadriceps muscle, and is used with opportune adjustments both for athletic training and rehabilitation. Muscles used: quadriceps Movement: - attach the low cable for training the legs - sit down, leaning slightly backward - place your feet behind the thrust rollers - push against the rollers with your shins and extend your legs. The return movement should be slower than the outward movement Warning Be careful not to perform the outward movement too quickly. 2.2 Exercises 57

58 10 Abdominal crunch This exercise trains the rectus abdominis muscles, which are used for maintaining correct posture as well in all sports activities. In addition, well toned abdominal muscles are essential for the prevention of backache. Muscles used: rectus abdominis Movement: - attach the lat bar to the hook - sit down, holding the bar behind your neck - curl your torso forward, contracting your abdominal muscles. 58 Unica - User s manual

59 11 Side leg raise This exercise isolates the muscles of the outer thigh. When done with low weights it is excellent for increasing the mobility of the hip joint. Muscles used: abductors Movement: - attach the ankle strap to one leg - attach the ankle strap to the lower hook (using its extension cable) - stand with one hip toward Unica, and the leg with the ankle strap on the outside, resting the hand on the side opposite the ankle strap on the padded rest - lift your leg out to the side, trying to keep your body as straight as possible; perform this movement smoothly, without stopping at any point - the return movement must be slow and controlled Exercises 59

60 12 Leg adduction This is an isolation exercise which tones the muscles of the inner thigh. Muscles used: adductors Movement: - attach the ankle strap to one leg - attach the ankle strap to the lower hook (using the extension cable) - stand with one hip toward Unica, and the leg with the ankle strap toward the equipment, resting the hand on the side with the ankle strap on the padded rest - to start the movement, open the leg with ankle strap out to the side - then swing the leg inward, crossing in front of the supporting leg; perform this movement smoothly, without stopping at any point - the return movement must be slow and controlled. 60 Unica - User s manual

61 13 Rear leg kick This is the basic movement for isolated training of the gluteus. Muscles used: gluteus and hamstrings Movement: - attach the ankle strap to one leg - attach the ankle strap to the lower hook (using the extension cable) - stand in front of the equipment, far enough away from it for the cable to be taut - rest your hands on the padding, so that your torso is leaning slightly forward - kick back the leg with the ankle strap, keeping it slightly flexed, with a smooth and controlled motion Warning Be careful not to arch your lower back during this exercise. 2.2 Exercises 61

62 14 Standing calf This movement strengthens the calf muscles, and is especially important in training for jumping and sprinting sports. When done with low weights and a wedge under the front of the foot, it improves ankle mobility. Muscles used: soleus and gastrocnemius Movement: - attach the bar to the lower hook - standing in front of the equipment, grasp the bar with your palm facing down; your hands must be spaced shoulder width apart - rise onto the toes of your foot, moving only your calves; keep your legs and arms straight. 62 Unica - User s manual

63 15 Biceps curl Compared with the seated biceps curl (8), the standing curl allows you to use heavier weights and also strengthens the shoulder muscles which stabilize the movement. Muscles used: biceps Movement: - attach the bar to the lower hook - standing in front of the equipment, grasp the bar with your palms facing toward you - your hands must be shoulder-width apart, your arms completely extended, and your knees slightly flexed - curl your forearm toward your upper arm, without moving your elbows or arching your back Exercises 63

64 16 90 triceps kickback Compared to the triceps extension (7), this exercise works one arm at a time instead of both arms together, and requires greater stabilization of the torso. Muscles used: triceps Movement: - attach the handle to the lower hook - stand in front of the equipment, bending forward at the hips so that your back is flat and nearly parallel to the floor, legs slightly flexed - grasp the handle with your palm facing down; place your other hand on the padded rest - extend your forearm upward, keeping your elbow close to your side. 64 Unica - User s manual

65 17 90 lateral raise This is an isolation exercise for the deltoid, reserved for advanced users who have already acquired a good form. Muscles used: deltoid, trapezius, rhomboids Movement: - attach the handle to the lower hook - standing with your side toward Unica, bend forward at the hips so that your back is nearly parallel to the floor, knees slightly flexed - the arm you are working is on the outer side and flexed, as shown in the figure; place the opposite hand on the padded rest - starting with the handle between your legs, sweep your arm out to the side in an arc until the handle reaches shoulder height - perform the raise using only your shoulder joint, without moving or twisting your torso Exercises 65

66 18 Midlat pull down reverse This is the basic exercise for toning the muscles of the upper back. It is suitable for training for all types of sports and for correcting certain posture defects. Muscles used: latissimus dorsi and biceps Movement: - attach the lat bar to the hook; - sit down with your back against the backrest - grasp the bar with your palms facing toward you - pull the bar down to your chest The exercise can also be done using a standard grip (see exercise 1). 66 Unica - User s manual

67 19 Pulley This movement works all the muscles of the back. Muscles used: rear upper body muscles. Movement: - attach the pulley handle to the lower hook - pull out the foot-rest and secure it using the pin provided - sit on the mat in front of the equipment with your legs slightly flexed - grasp the handle and, keeping your torso upright, pull the handle toward your chest Exercises 67

68 20 Pullover This is the basic exercise for stimulating increased lung capacity and improving the flexibility of the rib cage. Muscles used: back and abdominal muscles Movement: - attach the lat bar to the hook - sit down with your back against the backrest - grasp the bar with your hands close together, and elbows flexed at a 90 angle - without changing the angle of your elbows, pull the handle down to below chest level. 68 Unica - User s manual

69 21 Curl up This is the basic movement for isolating the rectus abdominis muscles. Muscles used: abdominals Movement: - lie on your back on the mat - place your hands on your chest - curl your chest upward, pressing your lower back against the mat Warning Do not use your arms to assist the upward movement. 2.2 Exercises 69

70 2.3 Stretching Physical fitness is the result of a balance of three components: cardiovascular efficiency, strength and flexibility. The type of training which improves muscle flexibility is called stretching. Stretching reduces muscle tension, delivering numerous advantages: greater mobility, prevention of injury, improved sports performance and posture. There are two main methods of performing stretching exercises: isolation and integration. Isolation exercises are those more commonly used, and target a single muscle at a time; integration exercises require the assistance of an instructor, and consist of special postures which stretch an entire chain of muscles rather than a single muscle at a time. To correctly perform the isolation exercises, you need to get into the position and carefully compare it with the illustration, making sure that all your body parts are in the correct relative positions. Correct stretching technique involves gradually reaching the point where you feel tension, concentrating your attention on the muscles that are being stretched. The main factors which determine muscle flexibility are the intensity and duration of the stretching exercise. To achieve more lasting results (plastic deformations) it is better to maintain a low intensity stretch for a longer time. You should also pay attention to how quickly you get into the position: an overly abrupt movement may stimulate a defense reflex, which can cause microscopic tears in the muscle fibers, leading to scarring of the muscle tissue and loss of flexibility. Never bounce up and down during a stretching exercise, or push to the point of extreme pain. For the first two weeks, it is recommended to repeat each figure twice, for 15 seconds each time; then increase the stretching time by 5 seconds a week to reach 45 seconds. Your breathing should be slow, regular and controlled; do not hold your breath during stretching. 70 Unica - User s manual

71 Latissimus dorsi Musculus obliquus Deltoids Stretching 71

72 Triceps Pectorals Quadriceps Unica - User s manual

73 Lower back (erector spinae) Posterior muscles Hip flexors (iliopsoas) Hip adductors Stretching 73

74 Latissimus dorsi Hamstring and abductors Calves Thigh abductors Unica - User s manual

75 Adductors Hamstring Lumbar (spinal column) Hamstring Stretching 75

76 Paravertebrals Quadriceps Unica - User s manual

77 WELLNESS MATE TM 4_Wellness_rev4_UK.p /03/2004, 13.29

78 This manual, written in the manufacturer s original language and then translated into the language of the destination country, is an integral part of Wellness Mate, and must always be kept with the device. The manual must also accompany Wellness Mate in the event of its being relocated or sold. Keep this manual in a know and readily accessible place,and protected from humidity and heat. The text contains useful instructions on how to install and service Wellness Mate properly, and gives a simple and clear description of how the software works, depending on various kinds of training. It is therefore a guide for both the professional users and for beginners. Please read the whole of this User s Manual carefully before you start any operation

79 Contents 1 Technical information Description of Wellness Mate Main components Technical data Safety devices and labels Wiring connection Grounding instructions Maintenance Routine maintenance Non-routine maintenance: replacing the fuses Technical service Disposal of Wellness Mate Precautions for correct use Using Wellness Mate Starting up and turning off Control panel Interacting with the software: messages and how to use the buttons Stand by: getting started Help messages (?) Contents 3

80 3.5 Training with the TGS key Range Of Motion (ROM) The pacer and speed of movement Training not programmed on the TGS key Free training Maximal strength test (1RM) Test programmed on the TGS key Test not programmed on the TGS key Saving range of motion on the TGS key Checking the training program Modifying the configuration of Wellness Mate Configuring the Wellness Mate parameters Configuring the ROM Realigning the weight stack Setting brightness and contrast Glossary Wellness Mate - User's manual

81 Technical information 1

82 1.1 Description of Wellness Mate Main components Control panel: this allows the user to manage every available function, from setting the training programmes to displaying messages and data about the training Power supply unit: this contains the supply unit and the electronic boards for acquiring the data coming from the encoder unit and from the control panel. The main switch (A) and the fuse holder (B) are on the outside A B Encoder group (C): this detects the position of the weight selector pin (D) inside the weight stack (E) and provides the software with the data concerning the selected workload and the speed of motion. D C E 6 Wellness Mate - User's manual

83 TGS Reading Device (F): located in the bottom part of Wellness Mate. Reads and saves the training data on the TGS key (G) G F Technical data Power supply VAC Mains frequency Hz Rated power 40 W Fuses 2x2A fast type EMI EN EN Safety EN Directive 73/23 EEC 93/68 EEC 1.1 Description of Wellness Mate 7

84 1.1.3 Safety devices and labels Fuses The fuses protect the electrical parts of the equipment. When the current reaches too high a value, the fuses melt thus preventing any damage to the inside electronic parts. A few spare fuses are provided with the equipment (2A fast type). Instructions for fuse replacement can be found in paragraph fusibili Main switch This turns power on or off. If the switch is at position 0, Wellness Mate will be off; if the switch is at position I, Wellness Mate will be on Label applied on the power supply unit shows the electrical features. Warning Please read the adhesive labels on the equipment, which provide information about possible risks and hazards. 8 Wellness Mate - User's manual

85 1.1.4 Wiring connection Before connecting Wellness Mate to the power mains, make sure that the features of the wiring system comply with current laws. Check the data on the sticker on the back of the power supply unit.! Danger The wall socket must be in a place where the socket can be put in and taken out easily and safely. When making the wiring connections, the switch must be in position 0 (Wellness Mate must be turned off). Connect the power cable first to the connector, then to the wall socket. Warning Make sure the power cable is whole on a routine basis.! Danger The wall socket must be earthed. If it is not, it must be earthed by specialized Wellness Mate personnel before connect the product Description of Wellness Mate 9

86 1.1.5 Grounding instructions The product must be grounded. If it should malfunction or breakdown, grounding provides a path of least resistance for electric current to reduce the risk of electric shock. The product is equipped with a cord having an equipmentgrounding conductor and a grounding plug. The plug must be plugged into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances.! DANGER Improper connection of the equipment-grounding conductor can result in a risk of electrical shock. Check with a qualified electrician or serviceman if you are in doubt as to whether the product is properly grounded. Do not modify the plug provided with the product; if it will not fit in the outlet, have a proper outlet installed by a qualified electrician. 10 Wellness Mate - User's manual

87 1.2 Maintenance Routine maintenance It is good practice to keep Wellness Mate clean and dust-free all the time, according to common rules of health and hygiene. In order to clean, please proceed as follows: - turn the device off by setting the switch in position 0; - take the power source out of the wall socket; - use a damp but not wet cloth to clean the control panel. Warning Be careful not to rub the control panel, the drawings or the labels too forcefully. Do not use abrasive material on the transparent plastic of the display; use a soft and damp cloth only. 1.2 Maintenance 11

88 1.2.2 Non-routine maintenance: replacing the fuses Warning Before replacing, you must turn Wellness Mate off, setting the switch in position 0 and taking the plug out of the wall socket. Take out the fuse holder, located at the bottom of the power supply unit, next to the sockets, by pressing on the lever. Replace the blown fuse with the new one provided with the device (2 A fast type) Put the fuse holder back in place, making sure it snaps in perfectly. i Information If you have run out of the spare fuses provided together with the equipment, for replacement use a fuse having the same features: 2 A fast type. fuses 12 Wellness Mate - User's manual

89 1.2.3 Technical service The Technogym Technical Support service provides: - telephone assistance - definition of service calls covered and not covered by the warranty - on-site Support Service - sending of original spare parts. Technogym Technical Support Service Telephone: Fax: service@technogym.com When contacting the Technogym Technical Support service, please specify the following details: - device model - date of purchase - serial number - precise description of the problem. Warning Any operations on the device carried out by persons not authorized by Technogym will invalidate the warranty. 1.2 Maintenance 13

90 1.3 Disposal of Wellness Mate It is always good practice to ensure that Wellness Mate can never constitute a hazard; therefore do not leave the device where children might use it as a toy. Therefore, whenever it is left without running for a long time, or if you intend to dispose of the device, you must cut power off by detaching the power supply cable. Do not dispose of the device in public areas or in private areas accessible to the public. Wellness Mate is made of recyclable materials, such as steel, aluminium and plastics, which must be disposed of according to the method laid down in current legislation relating to urban and similar waste, with the help of firms specialising in urban and environmental hygiene. 14 Wellness Mate - User's manual

91 Precautions for correct use 2

92 Wellness Mate has been designed and made for installation on strength training equipment. Therefore, the requirements in terms of location are the same as those for the equipment it is to be applied on. If the equipment is installed in a public place of entertainment, its location must comply with all the suitability requirements laid down in current legislation on the subject. Do not leave the equipment outdoors, exposed to the elements (rain, sun, wind, etc.). Do not expose the device to water jets, or wet the display with any liquid. Do not use any flammable liquid or gas near the device, in order to prevent fire hazards due to sparks. Warning Please read the whole of this User s Manual carefully and become familiar with the Wellness Mate controls before you start any operation. Warning The workloads suggested on the tests have been calculated according to statistical data based on a population sample of various age, sex, body weight and degree of athletic preparation.! Danger Wellness Mate should only be used for the purpose for which it was designed and built, that is for installation on strength training equipment. Any other use should be considered inappropriate and therefore dangerous. 16 Wellness Mate - User's manual

93 Using Wellness Mate 3

94 The control panel is easy and quick to use. Training data can be read easily and are constantly updated during the exercise: the load selected via the pin; the number of the sets and repetitions which have been performed or have to be performed; speed and range of motion. Wellness Mate allows you to set customised training programs, free exercise, and - using the TGS key - to save data about each training, test and whole training programs. Wellness Mate was designed and made for professional activities (gyms, sports clubs and athletic centres), but its user friendliness and usefulness in training management make it an excellent tool for the private user too. 18 Wellness Mate - User's manual

95 3.1 Starting up and turning off To turn Wellness Mate on, set the switch - located on the power supply unit - in position I (on) An acoustic signal can be heard when the device is turned on. The display lights up and the software asks the user to wait a few seconds while it quickly restores original conditions. The next message on the control panel shows: - the software version (1.0.1) - the name of the equipment: UNICA - the serial number To allow the software to complete selfconfiguration, use the pin to select 5 kg, as asked for by the message on the display, then press the last button to the right to confirm (OK). SELECT 5.O KG OK 3.1 Starting up and turning off 19

96 Wellness Mate is now ready and waiting to receive instructions from the user (stand by). During this standby phase, the display shows several alternating messages, for example inviting the user to try the new strength training with the TGS key. TRY THE NEW STRENGTH TRAINING WITH THE TGS KEY 15:30? MENU To turn Wellness Mate off set the switch at position 0. Turn the device off only at the end of the exercise and when the software is in stand by. If Wellness Mate is not used for a long time, you should cut it from the power supply by taking the plug out of the wall, as well as just turning off the switch. Warning The switch turns the device on and off, but it does not isolate it completely from the power supply, even when it is put at position 0 (off). To isolate completely, you must take the power supply plug out Wellness Mate - User's manual

97 3.2 Control panel The control panel consists of: a display, showing messages and data; 4 buttons, allowing the user to dialogue with the software; the TGS reading device, for the TGS TM key The messages appearing on the display guide the user step by step in using the software in the most correct and immediate manner, through messages and data requests. The 4 buttons below the display allow the user to choose the kind of training, to give new instructions to the software, to answer questions appearing on the display. Actually all 4 buttons appear identical, without any specific function being shown; they take on meaning in various contexts. This is the message appearing on the display which guides the user when using the buttons. 3.2 Control panel 21

98 3.2.1 Interacting with the software: messages and how to use the buttons During the performance of the exercise, the display will show the training data: suggested speed range and speed of each repetition power employed, expressed in Watts number of current sets (1) and total number of sets making up the exercise (3) W SECS SETS REP LOAD 1/ the number of repetitions performed how much time has gone by since the exercise started, expressed in seconds the workload which is being lifted, selected from the pin When this image appears on the display, the exercise has already been programmed and the software needs no instruction; the buttons therefore are not required. The image on the display is different during programming of a workout: the first line tells which training mode you are in (e.g. free training) WORKOUT HOW MANY SETS DO YOU WANT TO DO? 3 OK the central part demands data (e.g., how many sets make up an exercise) the last line contains four possible answers to the previous request 22 Wellness Mate - User's manual

99 During programming of a workout, the software will need information from the user and will demand data; in order to answer the questions appearing on the display the user will have to use the 4 buttons. The function of each button is described on the bottom line of the text appearing on the display. In the example shown here, 4 answers are possible to the question How many sets do you want to do. Each answer is associated with the button below, as follows: 1 to select the answer press the first button QUANTE SERIE VUOI FARE? 3 OK 4 to select the answer OK, i.e. to confirm, press the last button 2 to select the answer press the second button 3 to select the answer press the third button Generally speaking, according to the various messages that appear on the display, the buttons have the following functions: 1 the first button to the left may be used to: - go back to previous message, if the symbol is displayed - go back to stand by, if the symbol is displayed 2 the second button may be used to: - skim back through the lines or the pages of the text, if the symbol is displayed - diminish the value of the number shown on the display, if the symbol appears - go back to stand by, if the symbol appears 3 the third button may be used to: - skim ahead through the lines or pages of text, if the symbol is displayed - increase the numerical value shown on the display, if the symbol is displayed - show the help message, if the symbol? is displayed (see paragraph 3.4) 3.2 Control panel 23

100 4 the fourth button to the right may be used to: - confirm the number suggested or the text highlighted on the display and to proceed, if the symbol OK appears - freeze the image on the display and prevent it from passing on automatically to the next message, if the symbol STOP appears - see the help message, if the symbol? appears (see 3.4). All 4 buttons are not always active simultaneously. It may be that only 3, or 2 or even 1 button at a time is required: in this case, the line above the buttons will show only 3, 2 or 1 symbol. In this case, you can either increase or diminish a numerical value using the buttons equivalent to and ; or else you can confirm (OK) the number on the screen and proceed using the last button. The first button is no use, so it is not active. OK In this case, only the first and last buttons are active, respectively to go back to the previous message ( ) or to confirm and move on to the next one (OK). OK Only the last button is active, in order to access the help messages (?).? 24 Wellness Mate - User's manual

101 Let us go back to the previous example: When programming a new exercise, the user must specify how many sets he wants to do. The number of sets suggested is 3: to do more, press the third button, which as a ( ); value; to do less, press the second button ( ). When the number you want appears on the display, to confirm press the last button (OK); this way you can move on to the next message. If you want to go back and see the previous message again, press the first button ( ). WORKOUT HOW MANY SETS DO YOU WANT TO DO? 3 OK 3.2 Control panel 25

102 3.3 Stand by: getting started After turning on, Wellness Mate carries out a quick self-configuration (see 3.1) and then goes into standby while awaiting instructions from the user. Various suggestions appear alternately on the display during this stage, for example inviting the user to try the new strength training with the TGS key: TRY THE NEW STRENGTH TRAINING WITH THE TGS KEY 15:30? MENU The user can now choose one of the following possibilities: if the machine has been provided for in the training program saved in the TGS key, insert the TGS key into the reader, as suggested by the message press the last button to the right to access the menu after the TGS key has been inserted, the display will show all the instructions needed to go on (paragraph 3.5) the menu will now present 4 more possibilities: - Do a test (see paragraph 3.7) - program a new workout (see paragraph 3.6) - save the range of motion or new settings (see paragraph 3.8) - see the content of the training program saved in the TGS key (see paragraph 3.9) 26 Wellness Mate - User's manual

103 press the third button to the right to see the help message (?) lift the workload to start an exercise directly a new message will appear explaining how to begin, starting from stand by (see paragraph 3.4) all the data of the exercise are displayed: speed and range of each repetition, power expressed by the movement, number of repetitions carried out, workload selected via the pin, how much time has elapsed since the beginning of the exercise. 3.3 Stand by: getting started 27

104 3.4 Help messages (?) Help messages - which are activated via the question mark (?) button - are messages which tell the user what do in the situation he is in. For example, if you press the question mark button (?) in standby, a new message will appear explaining what to do in a standby situation, i.e. how to start. To go back to stand by and then start, press the first button to the left ( ). HELP MESSAGE: INSERT THE TGS KEY OR PRESS MENU OR SELECT THE WORKLOAD Every help message has the same structure and the same buttons: - the top line shows the environment (HELP MESSAGE:); - the middle part explains the contents of the main message, i.e. the message from which you must press the (?) button; - there are 3 active buttons, allowing you to go back to the main message and skim through the text pages. The help message in fact can consist of several pages. In the example shown above the text goes on in the following page: AND START TO EXERCISE 28 Wellness Mate - User's manual

105 Another example: TEST - WORKLOAD THE SUGGESTED LOAD IS 85.5 KG title text HELP MESSAGE: SELECT THE SUGGESTED OR DESIRED WORKLOAD? OK initial message help message The title of the initial message shows the situation the user is in: he has chosen to do a test and has reached the moment to choose the workload from the weight stack. The text of the initial message suggests a workload value calculated by the software on the basis of the data which have been introduced (85.5 kg). The following buttons are active in the initial message: - the first, to go back to the previous message; - the third, to call up the relevant help message; - the last one to the right, in order to continue. The title shows it is a help message. The text of the help message tells the user to choose either the suggested load from the software in the relevant initial message, or a load at his discretion on the weight stack. The help message buttons provide the following functions: - the first allows the user to go back to the relevant initial message; - the second and third allow the user to skim through the pages if the display is not able to contain all the text. These two buttons are active only if the message covers more than one page. 3.4 Help messages (?) 29

106 3.5 Training with the TGS key The TGS key can be used for saving the results of the various training sessions, and tracking the user s performance over time. In fact, with the TGS key and Wellness Link users are able to: - view their training program over the Internet; - select a training session, save it and print it; - update the data at the end of the training session; - display the results of the training session, after updating the data with the last session, to track their performance. In addition, the TGS key eliminates the need to enter the user s personal details and exercise parameter settings each time, as these are already stored on the TGS key. To start up the exercise, just fit the TGS key (G) into the reading device (F); a welcome message will be displayed, followed by the user name (for example, WELCOME JOHN SMITH). The display then shows: - the kind of exercise saved on the TGS key (in the example, pulley); - the total number of sets scheduled (in this example, 3). Press OK to continue. G F TGS - EXERCISE PULLEY 3 SETS OK 30 Wellness Mate - User's manual

107 The data on the first sets follow: - the number of repetitions (e.g. 12) - the workload to be selected on the weight stack (e.g., 22,5 kg). Press to go back to the previous message; press OK to continue. TGS - EXERCISE 12 REPETITIONS 22.5 KG WORKLOAD OK? OK The relevant help message will remind us that the mentioned workload (22.5 kg) must be selected directly by the user from the weigh stack. BEFORE EACH SET SELECT THE SUGGESTED WORKLOAD The exercise can start. The message will be displayed until the workload is lifted for the first repetition. Press the first button ( ) to exit the workout and go back to standby; press the second button ( ) to go back to the previous message; press the last button (?) to go back to the help message. TGS - EXERCISE START THE EXERCISE? The help message explains the meaning of the images appearing on the display during the exercise. 3.5 Training with the TGS key 31

108 During the exercise, the bottom part of the display shows the following: - which set is being done and how many sets make up the exercise (in the example here, the first of 3 sets is being done); - the number of repetitions done (in example 2); - the workload selected (in the example 22.5 kg). The top part of the display and the images on the middle part give information on the range (ROM) and performance speed of each repetition. SETS REP LOAD 1/ i Information From the configuration menu you can activate the display not only of the number of repetitions and sets and of the workload, but also of the number of watts corresponding to the power expressed by the movement and of the number of seconds which have elapsed since the beginning of the exercise (for the configuration menu see chapter 4). 32 Wellness Mate - User's manual

109 3.5.1 Range Of Motion (ROM) Generally speaking, it is on the basis of the first two repetitions that the software calculates the specific range of motion (o ROM, range of motion) of the user and then displays it during the exercise. This way, the user will have a point of reference throughout the workout allowing him to verify the range of performance of each repetition. One must therefore pay special attention when performing the first two repetitions. However, if the exercise has already been saved in the TGS key, the user-specific ROM has usually already been saved in the TGS key. During the exercise, the speed and range of motion are shown at the top of the display: this part lights up following the movement; if the range of motion is the same as the one saved during the first 2 repetitions (or on the TGS key): ROM SETS REP LOAD 1/ during the advance phase, this area lights up until the far right, - during the return phase, this area goes off until the far left. If the lit-up area does not cover the whole area between both ends, or if it goes beyond either end, this means that the movement is shorter, or else longer, than the one saved during the first two repetitions or on the TGS key. In such cases, the letters ROM will be displayed in the middle of the display, calling on the user to pay attention to the range of motion. However, if the range of motion is right, the following image will appear in the middle of the display: 3.5 Training with the TGS key 33

110 3.5.2 The pacer and speed of movement The speed with which the lit-up ROM band lights up is equal to the speed developed by the user; the pacer, on the other hand, shows the user the suggested speed at which the exercise should be performed. The pacer moves under the ROM display range, from one end to the other, in order to suggest performing speed. If the actual performing speed goes beyond the suggested speed, a hare will appear. SETS REP LOAD 1/ If the actual performance speed is slower than suggested, a turtle will be displayed. If the speed is the same as the one suggested by the software, the centre of the display will show a smiling face, as it does for the right ROM. i Information From the configuration menu, you can deactivate the display of both the pacer and the images (for the configuration menu see chapter 4). 34 Wellness Mate - User's manual

111 At the end of each set, the middle of the display will show chequered flags, accompanied by an acoustic signal. If the user continues with other repetitions, Wellness Mate will go on displaying data on speed and range of motion and will count the repetitions which were performed; SETS REP LOAD 1/ if the user puts the workload down to stop, Wellness Mate will first update the data on the TGS key and then will suggest a rest time. During the rest time, the display will show the number of repetitions and the sets for the following set ; if the load has changed between the previous and the following set, you must also change it on the weight stack, as advised by the help message. The user can start the next set whenever he wants: before the end of the suggested rest time or else after. At the end of the suggested rest time, about 60 seconds, the clock is replaced on the display with an invitation to start the movement while waiting for the first repetition. The seconds continue to be counted in the title. TGS - REST TIME 12 SECS NEXT REPETITIONS 12 SELECTED LOAD 50 BEFORE THE NEW SET REST FOR A FEW SECONDS AND SELECT THE NEXT WORKLOAD? 3.5 Training with the TGS key 35

112 At the end of all the exercise, like at the end of each set, a chequered flag will appear. In this case too, the user may continue with other repetitions or else put down the load to stop. At the end of the exercise, A) the list of other exercises, if any, saved on the TGS key training program will appear: TGS - NEXT EXERCISES UNICA BIKE RECLINE RUN FORMA? the exercises to be done and to be completed in order to finish the training workout are listed. Use both middle buttons to run through the lines of text (the list may be longer than the display); use the last button to display the help message. IF YOU WANT TO DO ANOTHER SET, LIFT THE LOAD. THE SYMBOLS MEAN: EXERCISE TO PERFORM EXERCISE NOT YET COMPLETED B) however if the exercise which has just been completed is the last in the set laid down in the training program, the following message will appear: TGS END OF WORKOUT. IF YOU WANT TO DO ANOTHER SET, LIFT THE LOAD? YOU HAVE COMPLETED ALL THE EXERCISES INCLUDED IN YOUR TRAINING PROGRAM 36 Wellness Mate - User's manual

113 If you want to do one set more than those scheduled on the TGS key, all you have to do is lift the load again when the message NEXT EXERCISES or the message END OF WORKOUT appears. Wellness Mate will behave as it does for every other set scheduled on the TGS key. If you decide not to continue, in either case (A and B), the next message will be an invitation to remove the TGS key: REMOVE THE TGS KEY Warning We suggest you do not remove the TGS key from the reader until the following message appears. Warning If both the TGS key and the use of the buttons have been disabled from the configuration menu, no further sets may be added at the end of the exercise (for the configuration menu see chapter 4). 3.5 Training with the TGS key 37

114 3.6 Training not programmed on the TGS key This function allows you to set customised exercises. The results may or may not be saved on the TGS key. Press the button MENU during standby. There are 4 possibilities: use the middle buttons to skim through the text until the word WORKOUT lights up. to confirm the selection and move on to the next message press the last button (OK). The first button will allow you to go back to stand by. In order to programme the workout, Wellness Mate will ask how many sets and how many repetitions the user intends to do: press the middle buttons to increase or diminish the number suggested on the display, until the number you want appears (e.g. 3); to confirm and move on to the next message press the last button (OK). The first button will allow you to go back to the previous message. MENU TEST WORKOUT NEW SETTINGS TRAINING PROGRAM OK WORKOUT HOW MANY SETS DO YOU WANT TO DO? 3 OK i Information In the case of exercises performed using one limb at a time, such as rear leg kick, to do 2 sets with each limb it is necessary to program a total of 4 sets. 38 Wellness Mate - User's manual

115 To set the repetitions, proceed in the same manner. The message too is similar (HOW MANY REPETITIONS DO YOU WANT TO DO?). After setting the number of sets and repetition, select the workload. Press OK to continue. The next message invites you to start the exercise. WORKOUT SELECT THE DESIRED WORKLOAD OK Wellness Mate will calculate the specific ROM of the user on the basis of the first two repetitions, and will then display it during the exercise. You must therefore pay special attention when performing these two repetitions, since they set the parameters for all the following ones. ROM and speed, with their messages, are displayed in the same manner as with the training programmed on the TGS key (paragraphs and 3.5.2), and the data shown on the display are also the same: - which set are you doing and how many sets make up the exercise (in the example shown here, the first of 3 sets is being done); - the number of repetitions which have been done (in the example, 2 repetitions have been done); - the workload selected (in the example 22.5 kg). ROM SETS REPS LOAD 1/ Training not programmed on the TGS key 39

116 A chequered flag in the middle of the display advises the user that the set has been completed. After the workload has been put back in place, the display shows the image of the TGS key (if it has not already been fitted into the reading device): the set which has been done can be saved on the TGS key (A) or else you can move on to the following sets without saving anything (B). TO SAVE:? OK IF YOU WISH TO SAVE THIS EXERCISE INSERT THE TGS KEY INTO THE SLOT; IF YOU DO NOT WANT TO SAVE THIS EXERCISE, PRESS OK i Information If a training session has not been previously saved on the TGS key, the program will not be able to save the exercise that has just been completed; after prompting the user to check the contents of the TGS key, the machine will proceed with the recovery time. 40 Wellness Mate - User's manual

117 A) Saving data on the TGS key To save the data for the set which you have just completed, put the TGS key into the reading device; with the next message, specify which kind of exercise was performed. Select the kind of exercise using both middle buttons (e.g. REAR LEG KICK), then press OK to confirm. After UPDATING TGS KEY on the TGS key, rest time starts. If you leave the TGS key in the TGS reading device, Wellness Mate will automatically update the key at the end of the following set. i EXERCISE DONE... SIDE LEG RAISE REAR LEG KICK STANDING CALF BICEPS CURL OK Information Between one set and the next, you can take the TGS key out of the reading device; this way, the user can choose to save only some sets and not necessarily the whole exercise. B) To continue without saving data on the TGS key If you do not want to save the set which has just been completed on the TGS key, when the message TO SAVE: is displayed, press OK. The next message appears, showing rest time. 3.6 Training not programmed on the TGS key 41

118 During the rest time the display will show the number of repetitions for next set and the selected workload. The user may start the next series whenever he thinks best: before the end of the suggested rest time, or else after. NEXT REPETITIONS 12 REST TIME 72 SECS SELECTED LOAD 27.5? REST FOR A FEW SECONDS BEFORE THE NEW SET At the end of the suggested rest period - lasting about 60 seconds - the clock on the display will be replaced by an invitation to initial motion while waiting for the first repetition. Seconds will continue to be counted in the title. The help message explains the meaning of the images appearing on the display during the exercise. REST TIME 72 SECS START THE EXERCISE? 42 Wellness Mate - User's manual

119 At the end of the last set (always shown by the image of a chequered flag) and after you have put down the workload, different messages will appear depending on whether the TGS key is inserted (B) or not (A) in the reading device. A - if the TGS key is not inserted in the reading device, the previous message will be repeated: TO SAVE: (... insert the TGS key); then A1 - if the user does not insert the TGS key, Wellness Mate will go back to stand by after a few seconds. A2 - if the user inserts the TGS key, Wellness Mate will show its contents, as described in point B. B - if the TGS key has already been inserted into the reading device, Wellness Mate will update the data and then show the contents: B1 - if no other exercises is provided for in the training program, Wellness Mate will tell the user that this is the END OF THE WORKOUT and will invite him to remove the TGS key. B2 - a list of exercises still to be done or to be completed on the training program will appear Use both middle buttons to run through the lines of text (the list may be longer than the display); use the last button to display the help message. The next message asks you to remove the TGS key. TGS - NEXT EXERCISES UNICA BIKE RECLINE RUN FORMA THE SYMBOLS MEAN: EXERCISE TO PERFORM? EXERCISE NOT YET COMPLETED 3.6 Training not programmed on the TGS key 43

120 Warning If the use of the TGS key or of the buttons has been disabled from the configuration menu, the workout chosen on the menu but not programmed on the TGS key will not be available (for the configuration menu, see chapter 4). The workout programmed on the TGS key will be available Free training If the user wants to train using a machine which is not included in the TGS key, without programming the number of sets and repetitions, he need only lift the workload directly from stand by. During the first two repetitions, Wellness Mate will save the range of motion (ROM), and will then display it throughout the exercise, as with the training that is not programmed on the TGS key. Range and speed of motion and the relevant messages are displayed in the same way as with TGS key training (see paragraph 3.5). In this case, unlike the training that is not programmed on the TGS key, you will not be asked to insert the TGS key to save data at the end of each set: free training cannot be saved. 44 Wellness Mate - User's manual

121 3.7 Maximal strength test (1RM) The maximal strength test lets you know the 1RM (1 Repetition Maximum), i.e. the maximum weight you can lift with a single articular swing in one repetition. Use of the TGS key is not necessary: it can be programmed directly by the trainer in the training program saved on the TGS key, or else it can be set directly by the user on Wellness Mate. In the latter case - test not programmed on the TGS key - no data will be saved in the training program Test programmed on the TGS key To start up the exercise, just fit the TGS key into the reading device; a welcome message will be displayed, followed by the user name (for example, WELCOME JOHN SMITH). The title of the message tells the user that this is a test and not a normal workout: TGS -TEST. TGS - TEST WELCOME JOHN SMITH The display then shows: - the kind of exercise scheduled in the test (for example, pulley); TGS - TEST PULLEY Press OK to continue OK 3.7 Maximal strength test (1RM) 45

122 i Information In the case of exercises performed using one arm or leg at a time (rear leg kick, leg adduction, side leg raise; 90 lateral raise, 90 triceps kick back, rear raise and inverse pull exercises for arms) to test both limbs it is necessary to run two tests. In fact each test comprises only a single exercise, and therefore only one limb. - the workload to be selected, calculated by the software on the basis of specific user parameters which have already been saved in the memory (age, weight, sex and training fitness). The first button ( ) allows you to go back and see the kind of exercise; the third button (?) shows the help message. The last button (OK) moves on to the next message. TEST - LOAD THE SUGGESTED LOAD IS 52.5 KG? OK SELECT THE SUGGESTED OR DESIRED WORKLOAD The test can start. 10 repetitions are shown, because 10 or more repetitions complete the first test. Actually, the suggested load has been calculated so that the user is unable to do 10 repetitions. The help message explains the meaning of the images which appear on the display during the exercise. The first button ( ) goes back to the previous message; the second button ( ) exits, in stand by. TEST DO 10 REPETITIONS? 46 Wellness Mate - User's manual

123 The test starts as soon as the user lifts the workload. During the exercise, the display shows the number of the test being done, the number of repetitions which have been done and the selected workload. ROM TEST REPS LOAD 1/ Range and speed of motion and the relevant messages are displayed in the same way as with TGS key training (see paragraph 3.5). 3.7 Maximal strength test (1RM) 47

124 If the user does 10 or more repetitions (the chequered flag tells you that the tenth repetition has been reached), after the workload has been put down, Wellness Mate will suggest a rest time before the second test: At the end of the test If the user does less than 10 repetitions, the test will end; after updating the data on the TGS key, Wellness Mate will show the result, calculated on the basis of the repetitions which have been done: TEST - REST TIME12O SECS NEXT REPETITIONS 10 SUGGESTED LOAD 27.5? 1RM TEST RESULT 1 RM = 85.5 KG IF YOU WANT TO CONTINUE, SELECT THE SUGGESTED LOAD. TO END THE TEST, PRESS THE BUTTON 1RM For the second test you must select a different workload (SUGGESTED LOAD), 20% heavier than the previous one. You can start the second test during or after rest time, to do so just lift the load. Once the 120 seconds suggested on the clock have elapsed, the display will show an invitation to perform 10 more repetitions, waiting for the first one to be carried out. Tests continue until the user has done at least 10 repetitions. If you do not want to continue with the second test, press the 1RM button to end the test: the test result will appear on the display. i Information If the user does 10 or more repetitions with the maximum selectable load on Unica, the machine will not prompt for a second test; instead, the display immediately shows the result of the test. 48 Wellness Mate - User's manual

125 3.7.2 Test not programmed on the TGS key If the test was not programmed on the TGS key, you will have to select it from the MENU: during the stand by press MENU. There are four possibilities: skim through the text using the middle buttons until the word TEST lights up. to confirm the selection and move on to the next message, press the last button (OK). The first button ( ) will allow you to go back to stand by. To calculate the right workload to suggest for the test Wellness Mate will need some personal data: - age: press the middle buttons to increase or diminish the number on the display, until your age appears (e.g., 25); then press OK; - weight: press the middle buttons again until your weight appears; then press OK; - sex (male or female): using the middle buttons, skim through the lines until the option you want (e.g. MALE) is highlighted; then press OK; - degree of athletic preparation (beginner, fitness or athlete): use the middle buttons again until the option you want appears; then press OK. The first button ( ) always allows you to go back to the previous message. MENU TEST WORKOUT NEW SETTINGS TRAINING PROGRAM TEST WHAT IS YOUR AGE? 25 TEST MALE FEMALE OK OK OK 3.7 Maximal strength test (1RM) 49

126 After providing your personal data, because UNICA offers various possibilities, you must specify which kind of exercise you want to do: skim through with the middle buttons until the kind of exercise you want to do (e.g. rear leg kick) is highlighted; then press OK to confirm. i Information In the case of exercises performed using one arm or leg at a time (rear leg kick, leg adduction, side leg raise; 90 lateral raise, 90 triceps kick back, rear raise and inverse pull exercises for arms), in order to test both limbs it is necessary to run two tests. In fact, each test comprises a single exercise, and therefore only one limb. The software now has all the data it needs to calculate the workload: TEST - TYPE OF EXERCISE SIDE LEG RAISE REAR LEG KICK STANDING CALF BICEPS CURL TEST - LOAD THE SUGGESTED LOAD IS 52.5 KG? OK OK SELECT THE SUGGESTED OR DESIRED WORKLOAD The test can now start and proceed exactly as if it were programmed on the TGS key; the only difference is that special attention must be paid when performing the first two repetitions because these are the basis on which Wellness Mate calculates the specific ROM of the user in order to display it later during the test. For this, see above paragraph Wellness Mate - User's manual

127 3.8 Saving range of motion on the TGS key Generally speaking, it is on the basis of the first two repetitions that the software calculates the specific range of motion (o ROM) of the user and then displays it during the exercise. This way, the user will have a point of reference throughout the workout allowing him to verify the range of performance of each repetition. Thanks to the NEW SETTINGS function, the range of motion (ROM) value for each type of exercise can be saved on the TGS key. During the exercise, the ROM (range of motion) memorised appears on the display as of the first repetition and will be the point of reference for every repetition. During stand by press MENU, select the item NEW SETTINGS, then press OK. Insert the TGS key into the reading device, as requested by the display (INSERT THE TGS KEY). MENU TEST WORKOUT NEW SETTINGS TRAINING PROGRAM OK Wellness Mate asks you to make 3 repetitions to verify the range of motion of the user, to be displayed as reference during the training and the tests. The help message explains the meaning of the images which are displayed during the exercise. The first button ( ) takes you back to the previous message; the second button ( ) exits in stand by. ROM CONFIGURATION DO 3 REPETITIONS? 3.8 Saving range of motion on the TGS key 51

128 Finally the user is asked to specify how the repetitions were performed. Skim through using the central buttons until the kind of exercise is highlighted (e.g. rear leg kick), then press OK. EXERCISE DONE... SIDE LEG RAISE REAR LEG KICK STANDING CALF BICEPS CURL OK After the OK button is pressed, Wellness Mate saves the data on the TGS key. UPDATING TGS KEY Take the TGS key out after updating the training program, when the message REMOVE TGS KEY appears. i Information It is possible to save on the TGS key the specific ROM for each of the exercises that can be performed on UNICA. 52 Wellness Mate - User's manual

129 3.9 Checking the training program During the workout, you can use the TRAINING PROGRAM function to check the contents of the training program saved on the TGS key. This function allows you to see: - how many and which exercises make up the training program, - how many and which exercises have already been done, - how many and which exercises still have to be done or completed. In stand by press MENU, select the item TRAINING PROGRAM, then press OK. MENU TEST WORKOUT NEW SETTINGS TRAINING PROGRAM OK Insert the TGS key in the reader, as requested by the display (INSERT THE TGS KEY). 3.9 Checking the training program 53

130 Wellness Mate shows the list of exercises which are included in the training program, preceded by a symbol specifying whether they have already been done or not. The list will certainly be longer than what the display can show: use the middle buttons to skim back and forth through the lines. The last button (?) opens the help message which explains the meaning of the symbols situated on the left of the name of the equipment. The bottom of the list provides the total amount of exercises scheduled in the training program and those that have actually been completed (e.g., TOTAL: 13 DONE: 5). TRAINING PROGRAM UNICA BIKE RECLINE RUN FORMA THE SYMBOLS MEAN: EXERCISE TO PERFORM? EXERCISE NOT YET COMPLETED EXERCISE COMPLETED At any time, you can take the TGS key out and go back to stand by. 54 Wellness Mate - User's manual

131 Modifying the configuration of Wellness Mate 4

132 To access the configuration menu from stand by press the first two buttons to the left simultaneously. 15:30 The CONFIGURATION menu will appear: - press USER to access the configuration of Wellness Mate (paragraph 4.1) or of the ROM (paragraph 4.2); - the SERVICE branch is specifically reserved for the After-Sales Service; - CALIBRATION aligns the software to the weight stack of the machine (paragraph 4.3). CONFIGURATION USER SERVICE CALIBRATION OK Skim through the lines using the two middle buttons, then press OK to confirm and proceed. 56 Wellness Mate - User's manual

133 4.1 Configuring the Wellness Mate parameters After you select USER on the configuration menu, you will be asked for a PASSWORD: Use both middle buttons to display the first digit, then press OK; proceed in the same way for each digit. After you press OK to confirm the last digit, a new menu will appear and here you can choose between Wellness Mate and ROM configuration. Skim through using the middle buttons until MACHINE CONFIGURATION lights up then press OK. To move directly from one message to the next without modifying anything, or else to confirm the modifications which have been introduced, press the OK button. To cancel a modification, press (to go back to the previous message), then OK. To exit the configuration menu at any time, keep the button pressed. To exit the configuration menu WITHOUT saving the modifications, press the button consecutively until stand by. MACHINE CONFIGURATION ROM CONFIGURATION 4.1 Configuring the Wellness Mate parameters 57

134 After confirming the MACHINE CONFIGURATION option, the following messages will appear on the display: - language The language which has been set may not be changed. - unit of measure Choose the unit of measure you want with the number (1 for the European system; 0 for the US system), then press OK - displaying the pacer If you choose option 1, the pacer - providing the suggested speed - will be displayed during performance of the exercises. Press OK to confirm and continue. - speed of the pacer Insert the value of the pacer speed, i.e. the suggested exercise speed, in millimetres per second. The value must be between 10 and 500. Press OK to confirm and continue. - pacer return speed Insert the pacer return speed, as a percentage of the pacer forward speed; the value must be between 10% and 100%. Press OK to confirm and continue. LANGUAGE ENGLISH UNIT OF MEASURE USA=0 EUR=1 1 DISPLAY PACER NO=0 YES=1 1 PACER SPEED (10-500) 300 PACER RETURN SPEED (10-100)% OF PACER SPEED 50% 58 Wellness Mate - User's manual

135 - displaying the images during the exercise If you select option 1, the images commenting the speed and range of motion will be displayed during the exercises; if you select option 0 these images will not be displayed. Press OK to confirm and continue. - additional weight The additional weight is generally 2.5 kg, sometimes 5 kg. If there is no additional weight on the machine, insert the value 0.0. Press OK to confirm and continue. - enabling the TGS key If you choose option 0, you will not be able to save the tests and workouts programmed using the main menu buttons on the TGS key. If - besides disabling this function - you also want to disable the use of the keypad (following parameter), you will only be allowed to do exercises programmed on the TGS key. Press OK to confirm and continue. DISPLAY IMAGES NO=0 YES=1 1 ADD-ON WEIGTH KG= 2,5 KEY ENABLE NO=0 YES= Configuring the Wellness Mate parameters 59

136 - enabling buttons The option 0 disables the use of the buttons and therefore it also disables the TEST, WORKOUT AND TRAINING PROGRAM functions on the main menu. The reader for the TGS key stays active. When you insert a TGS key, the buttons work normally again. If you disable the use of the buttons as well as the previous option (key enable), you will only be allowed to perform the exercises programmed on the TGS key and the insertion of a TGS key will not re-enable use of the buttons. Press OK to confirm and continue. - displaying the seconds during the exercise If you select option 1, the number of seconds which have elapsed since the exercise started will be displayed. Press OK to confirm and continue. - displaying the watts during the exercise If you select option 1, the power will be displayed during the workout. Press OK to confirm and continue. KEYPAD ENABLE NO=0 YES=1 1 DISPLAY SECS NO=0 YES=1 0 DISPLAY WATTS NO=0 YES= Wellness Mate - User's manual

137 - repetition for ROM acquisition Specify after how many repetitions the software must set the ROM value. Press OK to confirm and continue. - time out to reset Specify after how many seconds the software must stay in stand by from when the weight pack goes back to its rest position. Press OK to confirm and continue. - default value of the repetitions Specify which number should be displayed for the repetitions when setting a workout from the menu. Press OK to confirm and continue. - default value of the sets Specify which number should be displayed for the sets when setting a workout from the menu. Press OK to confirm and continue. - default value of the rest time during training Specify how many seconds the software must suggest between the various sets of a workout. Press OK to confirm and continue. SET ROM DURING REP (2-10) 2 TIME OUT SECS 60 DEFAULT REPS 12 DEFAULT SETS 3 WORKOUT: REST TIME SECS Configuring the Wellness Mate parameters 61

138 - default value of the rest time during the test Specify how many seconds the software must suggest between the various parts of a test. Press OK to confirm and continue. - hour Specify the exact time for the clock on the display during stand by. Press OK to confirm and continue. - minutes Specify the exact minutes for the clock on the display during stand by. Press OK to confirm and continue. - weight stack time out to end of set Specify how many seconds must elapse after the weight stack is put back in its rest position for the software to consider a set to be completed. Press OK to confirm and continue. TEST: REST TIME SECS 120 SET CURRENT TIME HOUR 12 SET CURRENT TIME MIN. 30 TIME OUT WEIGTH STACK SECS 4 Configuration of the Wellness Mate parameters is now over; after an acoustic alarm, the software goes into stand by. 62 Wellness Mate - User's manual

139 4.2 Configuring the ROM When in stand by, press both the first two buttons on the left simultaneously. The CONFIGURATION menu will appear. Select the item USER, then press OK to confirm. Introduce the requested PASSWORD ( ), as described at 4.1. On the new menu, skim through the new menu using the middle buttons until the item ROM CONFIGURATION lights up, then press OK to confirm. A message invites you to perform 3 repetitions: DO 3 REPETITIONS These three repetitions will be the basis on which the software will calculate all the parameters for the range of motion, i.e. the limits within which a repetition is considered to be such. Movements with a range larger or smaller than the one fixed on the ROM configuration will not be considered as repetitions. This is why you must pay special attention when configuring the ROM, since it will affect the counting of the repetitions. It is recommended to do the three repetitions using Leg Extension. Of course, the parameters saved with these three repetitions will be valid for exercises whose specific ROM setting has not already been saved on the TGS key (see 3.8). After the three repetitions, the ROM configuration will be completed and the software will go into stand by. 4.2 Configuring the ROM 63

140 4.3 Realigning the weight stack If the workload shown on the display during performance of the exercises is not the same as the selected workload, you must realign the software at the weight stack of the equipment. From stand by, simultaneously press the first two buttons to the left and the CONFIGURATION menu will appear. Select OK, then confirm by pressing OK. Shift the pin on the last weight stack plate, as requested by the following message, then press OK. SELECT THE LAST WEIGHT STACK PLATE Calibration of the weight stack has now been completed; the software is now ready to detect the selected workload properly. 64 Wellness Mate - User's manual

141 4.4 Setting brightness and contrast To set display brightness and contrast, press the image which appears during stand by. 15:30? MENU When the next message appears, use the arrows to choose brightness or contrast, then confirm by pressing OK. Use the same middle buttons ( and ) to adjust brightness and contrast, then press OK to confirm and go back to stand by. DISPLAY SETTINGS BRIGHTNESS CONTRAST Warning Display of the settings image during stand by can be deactivated from the configuration menu SERVICE: refer to the Technical Support Service. 4.4 Setting brightness and contrast 65