CYBEX VR2 Owner's And Service Manual
Cybex VR2
Owner’s and Service Manual
Strength Systems
Part Number 54599
www.cybexinternational.com
Cybex VR2
Owner’s and Service Manual
Strength Systems
Part Number 54599
DISCLAIMER: Cybex International, Inc., makes no representations or warranties regarding the contents of this manual. We reserve the right to
revise this document at any time or to make changes to the product described within it without notice or obligation to notify any person of such
revisions or changes.
© Copyright 1995, 1996, 1997, 1998, 1999, 2000, 2001, 2002, 2003, 2004 Cybex International, Inc. All rights reserved.
Printed in the United States of America.
10 Trotter Drive Medway, MA 02053 • 508-533-4300 • FAX 508-533-5183
www.cybexinternational.com • Techhelp@cybexintl.com • techpubs@cybexintl.com • 54599 • July 2004
i Table of Contents
1 Technical Specifications
General Specifications ........... 1-1
VR2 Machine Specifications ....... 1-3
2 General Exercise Guidelines
General ....................... 2-1
Glossary....................... 2-2
Single-Set Exercise Chart
Multiple-Set Exercise Chart
3 Exercises
Seated Leg Press - 4605 .......... 3-1
Leg Extension - 4611, 4612, 4613 . . 3-5
Prone Leg Curl - 4616, 4617, 4618. . 3-9
Seated Leg Curl - 4626 ........... 3-13
Hip Adduction - 4640 ............3-17
Hip Abduction - 4645 ............3-19
Rotary Calf - 4620 ............... 3-21
Chest Press - Dual Axis - 4507..... 3-23
Chest Press - Single Axis - 4506.... 3-27
Incline Press - Dual Axis - 4512 .... 3-29
Incline Press - Single Axis - 4511 . . . 3-33
Pulldown - Dual Axis - 4515 ....... 3-37
Row/Rear Delt - Dual Axis - 4520. . . 3-41
Row/Rear Delt - Single Axis - 4521. . 3-45
Overhead Press - Dual Axis - 4527. . 3-49
Overhead Press - Single Axis - 4526. 3-53
Lat Pulldown - Single Axis - 4516. . . 3-55
Fly - 4545 ...................... 3-57
Lateral Raise - 4530.............. 3-61
Arm Curl - 4535................. 3-63
Arm Extension - 4540 ............ 3-65
Ab Crunch - 4705 ............... 3-67
Back Extension - 4711, 4712, 4713 . 3-69
Torso Rotation - 4715 ............ 3-73
4 Customer Service
Contacting Service .............. 4-1
Ordering Parts .................. 4-1
RMA.......................... 4-2
Damaged Parts ................. 4-3
Table of Contents
5 Delivery & Installation
Delivery Inspection .............. 5-1
Installation ..................... 5-1
Anchoring .................... 5-2
Safety........................ 5-2
Weight Stack Installation Instructions
6 Maintenance
Daily Procedures ................ 6-1
Weekly Procedures .............. 6-3
Yearly Procedures ............... 6-5
“As Required” Procedures......... 6-5
7 Service
Grip and Belt Replacement........ 7-1
Belt Removal ................... 7-3
Belt Installation ................. 7-3
Grip Replacement ............... 7-5
Pivot Shaft Removal ............. 7-6
Pivot Shaft Installation ........... 7-6
Chest Press - Single Axis ......... 4506
Chest Press - Dual Axis .......... 4507
Incline Press - Single Axis......... 4511
Incline Press - Dual Axis .......... 4512
Pulldown - Dual Axis ............. 4515
Lat Pulldown - Single Axis......... 4516
Row/Rear Delt - Dual Axis......... 4520
Row/Rear Delt - Single Axis ....... 4521
Overhead Press - Single Axis ...... 4526
Overhead Press - Dual Axis ....... 4527
Lateral Raise ................... 4530
Arm Curl....................... 4535
Arm Extension .................. 4540
Seated Leg Press ............... 4605
Leg Extension ....... 4611, 4612, 4613
Prone Leg Curl ....... 4616, 4617, 4618
Rotary Calf..................... 4620
Seated Leg Curl................. 4626
Hip Adduction .................. 4640
Hip Abduction .................. 4645
Ab Crunch ..................... 4705
Back Extension....... 4711, 4712, 4713
Torso Rotation .................. 4715
Page i
Frame Finish
• Shall be made of mechanical quality 11-gauge steel purchased in mill run quantities to
assure the best consistency.
• Prior to applying finish, each part shall be put through a multi-stage wash to remove all oils
and to chemically prepare the surface for maximum adhesion. After the wash, the frames
shall be dried and coated with an Electrostatically applied powdercoat finish that shall be
applied in powder form and then baked until cured.
• The finish shall be textured and very hard, assuring a scratch and chip resistant finish.
Weight Selection
• Weights are to be selected by using a high quality selector pin that completely penetrates
the weight plate and locks in place to eliminate any chance of disengaging the pin during
use. The pin shall be attached to the weight stack with a plastic lanyard in order that the
pin stays with the appropriate machine. All weights shall be selected while the user is in
position on/in the machine to allow adjustment of the resistance from the exercise position.
Weight Stack Configuration
• All weight stacks shall have 12 1/2-pound weights except for the Standing Calf Raise
(Product No. 4875) which shall have 20 pound weight plates.
Increment Weights
• All machines using weight stacks shall have a plastisol-covered increment weight weighing
half the amount of a weight stack plate. A hanger for the increment weight shall be
incorporated into the frame on the machine.
Weight Plates
• Shall be made of solid cold-rolled steel with wrinkle black powder coat finish.
• Guide rod holes shall be machined to a tolerance of ± .006 inches.
Weight Plate Bushings
• Self-aligning low-friction bushings shall surround the guide rods for smooth gliding motion.
Pulleys
• Shall use Dupont Corp. fiberglass-reinforced nylon 70G33 material, tensile strength rated at
22,500 PSI with 6203ZZ double sealed bearings dynamic load rated at 1600 lbs.
• Pulleys shall 4.50 inches in diameter with a cable groove with a depth of .250 inches.
Chapter 1 - Technical Specifications
General Specifications
Technical
Specifications
Page 1-1
Weight Transport
• Shall be lubricated, 7 x 19, 3/16" galvanized steel, nylon coated aircraft cable with breaking
strength rated at 4200 pounds.
• All cable ends shall be finished off with a swaged fitting with a breaking strength exceeding
that of the cable itself.
Weight Stack Guide Rods
• Shall be solid ground and polished cold-drawn steel with minimum yield strength of
100,000 PSI with a hard chrome plated piston steel finish with an overall minimum
accuracy of ± .010.
Weight Stack Suspension
• Shall have heavy-duty neoprene bumpers with a 80 durometer rating under the weight
stacks to reduce shock and vibration stresses to the frame and facility.
Cams
• All cams shall be individually designed for each unit to match the appropriate muscle
strength capability curve.
• Cams shall be CNC laser cut steel for accuracy and incorporate a cable groove matched to
the specific cable diameter.
Counter Balanced Input Arms
• Input arms on equipment shall be counter balanced where appropriate to eliminate the
weight of the assembly from the weight selected by the user.
Handgrips
• Plate Loaded machines shall use a closed-end PVC closed cell foam vinyl sleeve.
• Select Plate Loaded shall use either "Grabbaroo" thermoplastic rubber extruded grip
material that is non-absorbing, wear and tear resistant, and exhibits good wet and dry
friction characteristics.
• Diameter should be 13/8" to increase comfort through reduced pressure.
Frame Construction
• Primarily 1 1/2 x 2" tubing with 11 gauge wall thickness, but different tubing sizes and wall
thickness shall be used as required through engineering stress analysis.
• Fully welded frames for maximum structural integrity and minimum maintenance.
• All machining and welding must be done utilizing jigs and fixtures to insure highest quality
and inter-changability of parts.
Radial Bearings
• 87503 double shielded bearing with 17-mm stainless steel shafts, dynamic load rating 1660
lbs.
Technical
Specifications
Page 1-2
Cybex VR2 Owner’s Manual
Hardware
• All 3/8" socket head cap screws shall be of grade 8 (or equivalent). All bolts shall be either
chromed or zinc plated for additional corrosion resistance.
Weight Stack Guards
• All weight stacks shall be guarded on the backside to prevent bystanders from inadvertent
contact with the weight stack during use.
Cushion/Upholstery
• A superior grade of Naugahyde from Gencorp (or equivalent) shall be used on all pad
covers and wear covers.
• The color shall be sulfide stain resistant.
• All edges shall be stitched to eliminate any folds in the material that would limit durability.
• Cushions come with replaceable slipcovers on all high use areas, reducing maintenance
expense by not having to replace the entire cushion.
• Cushion foam consists of a combination of high and medium density closed-cell Omalon
polyurethane, for durability and comfort.
Adjustments
• Recessed high contrast Lexan decal for all seat and pad adjustments for maximum
readability.
Instructional Placard
• Shall provide step-by-step instructions and a picture to illustrate use, visible from the
exercise position.
• Placard shall indicate proper positioning, details muscles trained and clearly describe the
correct use of machines.
Equipment Anchoring
• Each machine shall be equipped with a provision for anchoring it to the floor.
Cybex VR2 Owner’s Manual
Technical
Specifications
Page 1-3
Cybex VR2 Owner’s Manual
VR2 Machine Specifications
Seated Leg Press - Product No. 4605
Machine Weight Weight Stack Size
1016 lbs. 505 lbs. inches = 43 W x 89 L x 71 H
462 kg 229 kg cm = 110 W x 226 L x 181 H
• Four-bar linkage enhances alignment and provides variable resistance.
• Counter-balanced footplate effortlessly adjusts for desired starting position.
• Back pad adjusts to five positions for exercise variation.
• Sliding 5-LB increment weights allow the user to fine-tune resistance levels.
Leg Extension - Product No. 4613, 4612, 4611
Machine Weight Weight Stack Size
594 lbs. 305 lbs. inches = 39 W x 50 L x 61 H
270 kg 139 kg cm = 99 W x 127 L x 155 H
• Seat back and tibia pad adjusts without affecting knee alignment or start
position angle.
• Advanced RLD design maintains integrity of the resistance profile.
• RLD positions are 10
o
apart with start and end phased by 5ofor maximum
protection.
Prone Leg Curl - Product No. 4618, 4617, 4616
Machine Weight Weight Stack Size
484 lbs. 205 lbs. inches = 37 W x 80 L x 61 H
220 kg 93 kg cm = 94 W x 204 L x 155 H
• Incorporation of elbow pads and handles is more sanitary and encourages a
neutral spine.
• Advanced RLD design maintains integrity of the resistance profile.
• RLD positions are 10
o
apart with start and end phased by 5ofor maximum
protection.
Seated Leg Curl - Product No. 4628, 4627, 4626
Machine Weight Weight Stack Size
507 lbs. 205 lbs. inches = 39 W x 70 L x 61 H
230 kg 93 kg cm = 99 W x 178 L x 155 H
• Seat back and tibia pad adjusts without affecting knee alignment of start
position angle.
• Advanced RLD design maintains integrity of the resistance profile.
• RLD positions are 10oapart with start and end phased by 5ofor maximum
protection.
length
width
Technical
Specifications
Page 1-4
Cybex VR2 Owner’s Manual
Hip Adduction - Product No. 4640
Machine Weight Weight Stack Size
420 lbs. 205 lbs. inches = 28 W x 53 L x 55 H
191 kg 93 kg cm = 71 W x 135 L x 140 H
• Leg support accomplished with kneepads and dual footrests to eliminate
unwanted torque around the knee.
• Weight stack positioned in front of user to act as a privacy shield.
• Sliding 5-LB increment weights allow the user to fine-tune resistance levels.
Hip Abduction - Product No. 4645
Machine Weight Weight Stack Size
420 lbs. 205 lbs. inches = 28 W x 53 L x 55 H
191 kg 93 kg cm = 71 W x 135 L x 140 H
• Leg support accomplished with kneepads and dual footrests to eliminate
unwanted torque around the knee.
• Weight stack positioned in front of user to act as a privacy shield.
• Sliding 5-LB increment weights allow the user to fine-tune resistance levels.
Rotary Calf - Product No. 4620
Machine Weight Weight Stack Size
683 lbs. 405 lbs. inches = 43 W x 59 L x 61 H
310 kg 184 kg cm = 110 W x 150 L x 155 H
• Footplate rotates through a natural arc keeping the foot in contact with the
plate eliminating need to roll the foot over the edge of the plate.
• A seated variable resistance exercise that eliminates the spinal compression
found in the traditional standing units.
• Sliding 5-LB increment weights allow the user to fine-tune resistance levels.
Dual-Axis Chest Press - Product No. 4507
Machine Weight Weight Stack Size
611 lbs. 305 lbs. inches = 56 W x 46 L x 76 H
278 kg 139 kg cm = 143 W x 117 L x 193 H
• Overhead pivot provides a more natural pattern when compared to lower
pivoting units.
• Adjustable starting position allows appropriate range and improves safety.
• Dual Axis Technology
®
provides an innovative “user-defined” motion that
allows each user to determine their optimal path, also boosting the effective
loading in the muscle.
• Sliding 5-LB increment weights allow the user to fine-tune resistance levels.
Technical
Specifications
Page 1-5
Single-Axis Chest Press - Product No. 4506
Machine Weight Weight Stack Size
559 lbs. 305 lbs. inches = 56 W x 46 L x 76 H
254 kg 139 kg cm = 143 W x 117 L x 193 H
• Overhead pivot provides a more natural pattern when compared to lower
pivoting units.
• Adjustable starting position allows appropriate range and improves safety.
• Sliding 5-LB increment weights allow the user to fine-tune resistance levels.
Dual-Axis Incline Press - Product No. 4512
Machine Weight Weight Stack Size
610 lbs. 305 lbs. inches = 56 W x 51 L x 64 H
277 kg 139 kg cm = 143 W x 130 L x 163 H
• The path of motion is comparable to a 30oincline.
• Overhead pivot geometry provides a more natural arc of motion.
• Dual Axis Technology
®
provides an innovative “user defined” motion that
allows each user to determine their optimal path, also boosting the effective
loading in the muscle.
• Sliding 5-LB increment weights allow the user to fine-tune resistance levels.
Single-Axis Incline Press - Product No. 4511
Machine Weight Weight Stack Size
544 lbs. 305 lbs. inches = 56 W x 51 L x 64 H
247 kg 139 kg cm = 143 W x 130 L x 163 H
• The path of motion is comparable to a 30oincline.
• Overhead pivot geometry provides a more natural arc of motion.
• Sliding 5-LB increment weights allow the user to fine-tune resistance levels.
Dual-Axis Pulldown - Product No. 4515
Machine Weight Weight Stack Size
630 lbs. 305 lbs. inches = 39 W x 56 L x 76 H
286 kg 139 kg cm = 99 W x 142 L x 193 H
• “Free float” handles encourage a user pull to the center rather than “behind
the neck”.
• Neutral handles allow a single-axis motion in the sagittal plane.
• Dual Axis Technology
®
provides an innovative “user defined” motion that
allows each user to determine their optimal path, also boosting the effective
loading in the muscle.
• Sliding 5-LB increment weights allow the user to fine-tune resistance levels.
Cybex VR2 Owner’s Manual
Technical
Specifications
Page 1-6
Dual-Axis Row/Rear Delt - Product No. 4520
Machine Weight Weight Stack Size
589 lbs. 305 lbs. inches = 27 W x 62 L x 82 H
268 kg 139 kg cm = 69 W x 158 L x 209 H
• Overhead pivot geometry provides a more natural arc of motion, compared
to lower pivoting units.
• Dual Axis Technology
®
provides an innovative “user defined” motion that
allows each user to determine their optimal path, also boosting the effective
loading in the muscle.
• Sliding 5-LB increment weights allow the user to fine-tune resistance levels.
Single-Axis Row/Rear Delt - Product No. 4521
Machine Weight Weight Stack Size
574 lbs. 305 lbs. inches = 27 W x 62 L x 82 H
261 kg 139 kg cm = 69 W x 158 L x 209 H
• Overhead pivot geometry provides a more natural arc of motion.
• “Traditional” pattern that benefits from superior biomechanical alignment
and geometry.
• Sliding 5-LB increment weights allow the user to fine-tune resistance levels.
Dual-Axis Overhead Press - Product No. 4527
Machine Weight Weight Stack Size
542 lbs. 205 lbs. inches = 55 W x 62 L x 61 H
246 kg 93 kg cm = 140 W x 158 L x 155 H
• Counterbalanced input arms allow deconditioned users to develop overhead
lifting strength.
• Choice of grips includes a neutral position for individual preference and
anatomical limitations.
• Dual Axis Technology
®
provides an innovative “user defined” motion that
allows each user to determine their optimal path, also boosting the effective
loading in the muscle.
• Sliding 5-LB increment weights allow the user to fine-tune resistance levels.
Single-Axis Overhead Press - Product No. 4526
Machine Weight Weight Stack Size
519 lbs. 205 lbs. inches = 55 W x 62 L x 61 H
236 kg 93 kg cm = 140 W x 158 L x 155 H
• Counterbalanced input arms allow deconditioned users to develop overhead
lifting strength.
• Choice of grips includes a neutral position for individual preference and
anatomical limitations.
• Sliding 5-LB increment weights allow the user to fine-tune resistance levels.
Cybex VR2 Owner’s Manual
Technical
Specifications
Page 1-7
Single-Axis Lat Pulldown - Product No. 4516
Machine Weight Weight Stack Size
614 lbs. 305 lbs. inches = 53 W x 61 L x 76 H
279 kg 139 kg cm = 135 W x 155 L x 193 H
• Open-style bar design encourages a user pull to the center rather than
“behind the neck”.
• Handles are angled for optimal position throughout the movement.
• Sliding 5-LB increment weights allow the user to fine-tune resistance levels.
Fly - Product No. 4545
Machine Weight Weight Stack Size
473 lbs. 205 lbs. inches = 53 W x 37 L x 55 H
215 kg 93 kg cm = 135 W x 94 L x 140 H
• “Floating arm” design accommodates users of all sizes, eliminating the
tendency of the pads to “roll” or “scoot” on the arm.
• “Virtual pivot” axis allows the handles to float into optimal position
throughout the range of motion.
• Start range of motion adjustment eliminates the most hazardous
characteristic of most fly machines, the danger of excessive stretch.
• Sliding 5-LB increment weights allow the user to fine-tune resistance levels.
Lateral Raise - Product No. 4530
Machine Weight Weight Stack Size
439 lbs. 205 lbs. inches = 40 W x 52 L x 67 H
199 kg 93 kg cm = 101 W x 132 L x 170 H
• Horizontal input arms allow the user to vary position for better alignment of
the middle deltoid against the resistance.
• Elimination of the standard chest pad allows the user to lean forward for
enhanced positioning.
• Sliding 5-LB increment weights allow the user to fine-tune resistance levels.
Arm Curl - Product No. 4535
Machine Weight Weight Stack Size
410 lbs. 205 lbs. inches = 38 W x 50 L x 55 H
186 kg 93 kg cm = 97 H x 127 L x 140 H
• Rotating handles accommodate the user’s ability to achieve supination
relative to their goal and are angled slightly for proper wrist/grip alignment.
• The arm pad is angled for stability and the axis or pivot point is properly
positioned to allow alignment of the elbow joint.
• Sliding 5-LB increment weights allow the user to fine-tune resistance levels.
Cybex Strength Systems Specifications
Technical
Specifications
Page 1-8
Arm Extension - Product No. 4540
Machine Weight Weight Stack Size
433 lbs. 205 lbs. inches = 36 W x 51 L x 55 H
197 kg 93 kg cm = 92 W x 130 L x 140 H
• The input arm automatically adjusts to accommodate varying forearm
lengths and a neutral grip position allows full extension without shoulder
rotation.
• The arm pad is angled for stability and the axis or pivot point is properly
positioned to allow alignment of the elbow joint.
• Sliding 5-LB increment weights allow the user to fine-tune resistance levels.
Ab Crunch - Product No. 4705
Machine Weight Weight Stack Size
407 lbs. 205 lbs. inches = 42 W x 42 L x 55 H
185 kg 93 kg cm = 107 W x 107 L x 140 H
• Pivot point posterior to the spine creates a downward arc of motion
matching spinal flexion, creating an improved path for abdominal isolation.
• ROM adjustment via seat height manipulation with fine-tuning made
possible by moving back of forward slightly in the seat.
• Sliding 5-LB increment weights allow the user to fine-tune resistance levels.
Back Extension - Product No. 4713, 4712, 4711
Machine Weight Weight Stack Size
606 lbs. 305 lbs. inches = 41 W x 50 L x 61 H
275 kg 139 kg cm = 105 W x 127 L x 155 H
• Provides exceptional alignment and comfort for users of all sizes promoting
coordinated function of hip and lower back muscle consistent with proper
lifting technique.
• Advanced RLD design maintains integrity of the resistance profile.
• RLD positions are 10oapart with start and end phased by 5ofor maximum
protection.
• Sliding 5-LB increment weights allow the user to fine-tune resistance levels.
Torso Rotation - Product No. 4715
Machine Weight Weight Stack Size
462 lbs. 205 lbs. inches = 28 W x 43 L x 67 H
211 kg 93 kg cm = 72 W x 110 L x 171 H
• Innovative design that applies resistance securely through the lower body
for efficiency.
• Upper torso assists with stabilization while eliminating the possibility of
dizziness by keeping the head stationary.
• “Slackless” drive mechanism for immediate resistance.
• Sliding 5-LB increment weights allow the user to fine-tune resistance levels.
Cybex VR2 Owner’s Manual
Technical
Specifications
Page 1-9
Cybex VR2 Owner’s Manual
Technical
Specifications
Page 1-10
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General
Exercise
Guidelines
Page 2-1
Like any sport, strength training involves an element of risk. The following recommendations
will help to ensure that training is as productive and safe as possible.
Prior to embarking on any strength training program,
it is recommended that each user consult with a
physician.
All training sessions should be supervised by trained
personnel.
Be sure all warning labels are read and understood by
each user.
It is very important that all users be instructed on the
proper use of CYBEX Strength Systems products.
Pay close attention to the following:
• Set up and alignment for each individual entry and
exit from the unit
• Proper form
• Use of seat belts, safety catches and other safety
features
To minimize the chance of injury:
• Do not lean on the weight stack or other moving
parts
• Keep clear of safety catches, belts and pulleys
• Have a spotter present
• Exercise within physical capabilities and
anatomical limitations
• Do not exceed any exercise or movement
restrictions prescribed by a doctor, therapist
or trainer. This is particularly important for those
at risk due to:
-- Known heart disease
-- Known hypertension
-- Obesity
Instruct all users to report any equipment irregularity or
personal injury to supervisory personnel immediately.
General
Chapter 2 - General Exercise Guidelines
Abduction - movement away from the mid-line of the body.
Acceleration - the rate at which an object’s velocity changes with time; that is the change of
velocity divided by the time interval.
Accuracy - freedom from error. Degree of conformity of a measure to a standard or a true
value.
Action Line - the direction of pull created by the fibers or tendon of a muscle at the point of
application.
Active Insufficiency - a two joint muscle loses the ability to cross-bridge (generate force) due
to full shortening over its greatest anatomical length and tension created in an opposing
muscle (antagonist).
Active Range of Motion - the degree of motion that occurs between two adjacent segments
through voluntary contraction of the agonist (prime mover).
Active Stabilization - provided by an internal force. Static stabilization is provided through an
isometric contraction where dynamic stabilization is a series of motions. Dynamic stabilizers
maintain the relative positions of the segments, preventing undesirable or unnecessary
motions due to external forces as well as artifacts of internal forces. May also refer to the
concentric/eccentric contractions of a muscle acting in a force couple to produce motion
while maintaining a relatively fixed axis of rotation.
Adipose Tissue - fat tissue.
Adduction - movement towards the mid-line of the body.
Agonist - (prime mover) a muscle that is mechanically optimal to produce a specific motion at
a joint. There typically is more than one agonist for a peticular motion. A specific muscle can
be an agonist for more than one motion at a joint.
Aerobic - with or in the presence of oxygen oxygen.
Aerobic Endurance - the ability to persist in physical activities that rely heavily upon oxygen
for energy production.
Anabolic - pertaining to the synthesis of complex substances from simpler substances, espe-
cially to the synthesis of body proteins from amino acids.
Anaerobic - without oxygen.
Cybex VR2 Owner’s Manual
Glossary
General
Exercise
Guidelines
Page 2-2
Cybex VR2 Owner’s Manual
General
Exercise
Guidelines
Page 2-3
Anaerobic Endurance - the ability to persist in physical activities of short duration that
require high rates of energy expenditure. These high rates of energy expenditure cannot be
met solely by aerobic metabolism.
Anthropometrics - measurements and relationships of length and girth of body parts.
Antagonist- the muscle in opposition to the agonist.
Anatomical Position - standing erect, with feet and palms facing forward.
Anatomical Pulley - a bone or skeletal prominence that alters the direction of the pull of a
muscle to increase the muscle’s mechanical advantage.
Anatomy - geography, naming by orientation and/or apparent capability (non-functional).
Anchor Points - the points at which a load enters and exits the body and/or limb.
Anterior - anatomical term meaning towards the front. Same as ventral.
Assistant Mover - a muscle that is less effective at performing a specified motion, but does
have a small degree of mechanical ability to help the prime mover. There are many borderline
cases.
Atrophy - reduction in size of cells and tissues.
Axis of Rotation - imaginary line or point which an object rotates.
Bilateral - refers to both sides.
Biolocomotion - a perspective/description of the human body and its mechanics based upon
locomotion. All animals with legs (regardless of numbers) move with the same mechanics.
Gravity is the common denominator.
Biomechanics - the study of motion and the effect of forces on biological systems. In
resistance training it is the analysis of the load placed on a joint by both the muscle and
resistance. Anatomy, Kinesiology, and Physics = Engineering.
Body Composition - the component parts of the body - mainly fat and fat-free weight (lean
body mass).
Calorie - a unit of work or energy equal to the amount of heat required to raise the temperature of 1 g of water to 1 degree C.
Cam - a mechanical device used to vary leverage. Based on the fact that a muscles
mechanical advantage changes as it moves through a range of motion.
Cybex VR2 Owner’s Manual
General
Exercise
Guidelines
Page 2-4
Carbohydrate - a chemical compound consisting of carbon, hydrogen and oxygen atoms in
specified arrangements. Carbohydrates are the chief source of energy for all body functions
and anaerobic muscular exertion; they are major components of food such as bread, potatoes
and rice.
Cardiovascular - pertaining to the heart and blood vessels.
Cartilage - there are several types. Hyaline cartilage is a relatively thin covering on the ends
of many bones. It forms a smooth, resilient, low friction surface for the movement of one bone
on another. Wedges of cartilage (fibrocartilage) called menisci, disks and labrums function to
increase stability, provide shock absorption, and to facilitate motion in some joints.
Center of Gravity - the center of a body’s mass. In the human body, it is the point which all
parts are in balance with one another. It is dependent on current position in space, anatomical
structure, gender, habitual standing posture and if external objects are being held.
Circumduction - a circular movement permitted at ball and socket, condylar and saddle
joints. Consists of flexion, abduction, extension and adduction in sequence.
Circuit Training - a type of conditioning program in which exercises are performed in
sequence, with little or no rest inbetween stations.
Closed Kinetic Chain Exercise - a series of rigid links interconnected by a series of pin-centered joints. These are constructed so that motion at one joint will produce motion at all the
joints in the system. Closed-chain exercises produce greater mechanical efficiency at the risk
of increased joint loading. Example, leg press, bench press.
Close-Packed Position - all synovial joints have a position where joint surfaces are maximally congruent and the ligaments and capsule are maximally taut. This is a position of maximal
stability and decreased mobility.
Collagen - a fibrous protein that serves as the major component of ligaments and tendons.
Compression - two forces acting along the same line towards each other that constitute a
compressive load or compressive stress.
Concentric action - contraction of a muscle resulting in shortening of the muscle. Positive
work is performed.
Connective Tissue - comprised of mostly the proteins collagen and elastin with water;
includes tendons, ligaments, bursae, cartilage, disks, menisci, fascia and bone.
Cross-Bridge - the connection and intertwining of the actin and myosin filaments in a
myofibril relative to a muscular contraction.
Curvilinear Motion - the frequently occurring combination of rotatory and translatory
motions.
General
Exercise
Guidelines
Page 2-5
Cybex VR2 Owner’s Manual
Distraction - two forces acting along the same line and in opposite directions, they constitute
a distractive, tensile load or tensile stress.
Diathrodial Joint - ball and socket joint.
Distal - furthest from the attached end of the limb; away from the body.
Dorsal - pertaining to the back; opposite of ventral, palmar or plantar.
Dorsiflexion - movement of the foot up in the sagittal plane; movement toward the leg.
Eccentric Action - muscle action in which tension is developed in the muscle while it is
lengthening. Negative work is performed.
Endurance - the ability to persist in performing some physical activity.
Energy - the capacity to perform work.
Energy (Kinetic) - energy associated with motion.
Energy (Potential) - energy by virtue of position.
Energy System - one of three metabolic systems involving a series of chemical reactions
resulting in the formation of waste products and the manufacture of ATP.
Eversion - movement of the sole of the foot outward; opposite of inversion.
Extension - movement about a joint in which bones on either side of the joint are brought
away from each other, bringing two parts into or towards a straight line, increasing the angle
of the joint. Returning to anatomical position from a position of flexion in the sagittal plane.
External Force - a push or pull on the body that arises from a source outside the body.
External Rotation - movement of the anterior surface of a segment away from the mid-line;
also termed lateral rotation.
Fast Twitch Fibers - skeletal muscle fibers most active in short-duration, intensive exercise,
e.g., in sprints and jumps.
Fatigue - the inability to maintain a given level of physical performance.
Flexibility - the range of movement of a specific joint or group of joints, influenced by the
associated bones and bony structures, muscles, tendons and ligaments.
Flexion - movement about a joint in which bones on either side of the joint are brought closer
together, decreasing the angle of the joint. Joint movement away from anatomical position,
occurring within the sagittal plane.
Cybex VR2 Owner’s Manual
General
Exercise
Guidelines
Page 2-6
Foot-Pound - the work required to move one pound of resistance one foot in distance.
Force - an interaction between two objects, in the form of a push or pull, that may or may not
produce motion, Force = mass x acceleration.
Force Angle - (FA) the angle between the action line and the lever, on the side of the joint
axis. It is not directly related to the joint angle and changes as the muscle’s relationship to the
bone changes during motion
Force Couple - concentric/eccentric contractions of opposing muscles acting to produce
motion while maintaining a relatively fixed axis of rotation. A prime example occurs in the
shoulder, where the deltoid and rotator cuff muscles’ divergent pull create an almost perfect
spinning of the humeral head around a fixed axis of rotation.
Frontal Plane - (coronal) imaginary line that divides the body into anterior and posterior
halves; lies at a right angle to the sagittal plane.
Fulcrum - the support on which a lever rotates in moving or lifting.
Hyperextension - continuation of the movement of extension past the neutral position.
Hypertension - a chronic elevation of arterial blood pressure which is a primary risk factor for
coronary artery disease and stroke.
Hypertrophy - increased cell size leading to increased tissue size.
Impulse - the change in momentum. This becomes a concern in weight training, due to the
possible negative effects associated with it.
Inertia - the tendency of a body to remain at rest or continue in uniform motion unless acted
on by an unbalanced force. Represents Newton’s first law, the law of inertia.
Inferior - a lower position upon or within the body.
Insertion - the more distal attachment site of a muscle. The movable part or attachment of a
muscle as opposed to origin.
Intermittent Work - work sessions interrupted by rest sessions.
Internal Forces - act on the body and arise from sources within the human body.
Inversion - moving the sole of the foot inward. Opposite of eversion.
Isokinetic Contraction - a muscular contraction through a range of motion at a constant
velocity. The rate of movement is maintained at a constant velocity through a specific range of
motion even though maximal force is exerted.
General
Exercise
Guidelines
Page 2-7
Cybex VR2 Owner’s Manual
Isometric (Static) Contraction - a muscular contraction in which tension is produced but
there is no change in the angle of the involved joint(s) involved.
Isotonic Contraction - a muscular contraction in which a constant resistance is moved
through a range of motion of the involved joint(s). Movement in this type of contraction typically involves both a concentric and an eccentric contraction.
Joint Play - “slack” in the connective tissues surrounding the joint that is required to allow
normal joint motion.
Kilocalorie - a unit of work or energy equal to the amount of heat required to raise the
temperature of 1 kg of water 1 degree C.
Kinematics - area of study that examines the spatial and temporal components of motion
(position, velocity and acceleration).
Kinesiology - The scientific study of human movement.
Kinetic energy - energy associated with motion.
Kinetics - area of study that examines the forces that act on a system.
Kyphosis - neutral/normal sagittal curvature of the thoracic spine. Excessive kyphosis is often
accompanied by rounded shoulders.
Lactic Acid (Lactate) - the temporary end-product of anaerobic glucose metabolism
(glycolysis).
Lean Body Mass - body weight minus body fat; composed of muscle, bone and other non-
fat tissue.
Lever - a rigid bar that rotates around a fixed support (fulcrum) in response to an applied
force.
Lever Systems - a force system existing whenever two or more parallel forces, whose
actions lines will never converge, act on the same object but at some distance from each
other. The three classifications are first, second and third class levers.
Ligament - a band of fibrous connective tissue that binds bone to bone; functions to maintain
integrity of a joint.
Lordosis - neutral/normal forward curvature of the lumbar and cervical spine.
Luxation - complete joint dislocation.
Mass - the amount of matter an object contains, or the number of atoms. Unlike weight, an
objects mass is constant, despite the value of gravitational acceleration. Mass is a determiner
of an object’s inertia.
General
Exercise
Guidelines
Page 2-8
Cybex VR2 Owner’s Manual
Mechanical Efficiency - greater mechanical efficiency, relative to resistance training, means
less muscular force is required to move a load and therefore greater stress is transferred
through the skeletal system. The value of the system utilized becomes dependent upon the
goal.
Medial Rotation - movement around an axis and toward the mid-line of the body. Also
termed internal rotation.
Medial - aspect nearest the mid-line of the body; pertaining to the center. Opposite of lateral.
Metabolism - the sum total of the energy-producing and -absorbing processes in the body.
The energy used by the body.
Moment Arm - (MA) the shortest distance between the action line and the joint axis.
Momentum - the product of the mass of a body and its velocity. It will remain constant (it is
“conserved”) unless the object is acted upon by another force.
Muscle Contraction - shortening of a muscle and/or development of tension in a muscle.
Muscular Endurance - the ability of a muscle or muscle group to perform repeated
contractions against a load for an extended period of time.
Neutral - a point between the two extremes of a joint’s range of motion.
Obesity - the clinical classification of a percent body fat greater than 25% (males) or 30%
(females).
Open Kinematic Chain - the ends of the limbs or parts are free to move without causing
motion at another joint. Open chain motions are not predictable because the joints may
function either independently or in unison. Less mechanically efficient, therefore more stress
is placed upon muscular tissue. Examples, dumbbell presses and curls.
Origin - attachment of a muscle that remains relatively fixed during muscular contraction.
Overload -stressing the body or parts against resistance greater than that which is normally
encountered. The resistance (load) can be maximal or near-maximal.
Passive Insufficiency - the point at which a two-joint muscle loses the ability to cross-bridge
(generate force) due to full lengthening over its greatest anatomical length due to force
created in an opposing muscle.
Passive Stabilization - a type of stabilization that is due to non-contractile components. This
can be accomplished internally by connective tissue (in situations of non-muscular support);
or through external structures such as a bench or brace.
Plane of Motion - a two-dimensional flat surface running through an object. Motion occurs in
the plane or parallel to the plane.
General
Exercise
Guidelines
Page 2-9
Cybex VR2 Owner’s Manual
Plantar - anatomical term referring to the sole or bottom.
Plantarflexion - movement of the foot down in the sagittal plane; movement away from the
leg.
Posterior - anatomical term meaning toward the back. Opposite of anterior.
Potential Energy - energy by virtue of position.
Power - the product of work divided by time. It is the time required to move a distance that
was produced by the force.
Prime Mover - (agonist) a muscle that is mechanically optimal to produce a specific motion
at a joint. There can be more than one prime mover for a particular motion, and a specific
muscle can be a prime mover for more than one motion at a joint.
Progressive Resistance - overloading a muscle or muscle group consistently throughout the
duration of a weight-resistance program.
Pronation - a triplanar motion at the subtalar joint consisting of abduction, depression and
eversion, resulting in lowering of the longitudinal arch of the foot. Position of the forearm with
the palm facing down.
Protein - an essential nutrient made up of amino acids. The building block for tissues.
Proximal - towards the attached end of the limb or origin.
Range of Motion (ROM) - the amount of motion available to a joint (measured in degrees)
within the anatomical limits of the joint structure. Limits to range of motion also include
physiological, biomechanical, and neural. ROM can be classified as Passive (movement
produced via a force outside the limb), Active (movement produced by muscles within the
limb) or Resisted (movement challenged under additional load).
Reciprocal Inhibition - contraction of agonist causes relaxation of antagonist.
Repetition Maximum (RM) - the maximum load that a muscle or muscle group can lift for
given number of repetitions before fatiguing. Example, an eight-RM load is the maximum load
that can be lifted eight times.
Rotary Motion - (radial or angular) the movement of an object around a fixed axis in a curved
path.
S.A.I.D. Principle - Specific Adaptation to Imposed Demand. A muscle will gain strength in
the specific ranges of motion and speeds in which it is trained.
Sagittal Plane - Imaginary line that divides the body, or any of its parts, into right and left
sections.
General
Exercise
Guidelines
Page 2-10
Cybex VR2 Owner’s Manual
Scoliosis - a lateral curvature of the vertebral column, usually in the thoracic area.
Secondary Joint - hinge joints that have a singular function (elbow/knee). Muscles are
situated on either side of these joints in virtual, if not real, pairings.
Set - in an interval training program, a group of work and relief intervals. In weight lifting, the
number of repetitions performed consecutively without resting.
Shear - two parallel forces applied in opposite directions that are not in line with each other
constitute a shearing load or stress within the object to which they are applied. Normal joint
motion is always associated with some degree of shearing stress due to normal muscular
action against resistance (weight of the limb, etc).
Shunt Muscle - directs the greater part of its contractile force along the bone it is moving
(creating greater force towards compression/stabilization). Example, the brachioradialis
muscle of the forearm is a shunt during an arm curl.
Skeletal Muscle - muscle controlling skeletal movement that is normally under voluntary
control.
Sliding Filament Theory - a muscle shortens or lengthens due to the thick and thin
myofibrils sliding past one another without the filaments changing length.
Slow-twitch Fibers - skeletal muscle fibers characterized by relatively slow contractile
speeds and great capacity for the aerobic production of adenosine triphosphate (ATP).
Sprain - the permanent deformation of the structure due to excessive or prolonged
stress/strain.
Spurt Muscle - directs the greater part of its force across the bone it is moving rather than
along it (creating greater effort towards motion). Example, the biceps is a spurt during an arm
curl.
Stabilizer - a muscle that steadies or supports an adjacent joint in order for another active
muscle to have a firm base upon which to pull. A muscle may be a stabilizer for one motion,
and a prime mover (agonist) for another motion.
Static Contraction - a muscular contraction that does not involve changes in the angle of the
joint(s) involved.
Steady State - that state of physiological stability wherein the energy demands of the body
can be met relatively easily for a prolonged period of time.
Strain - the deformation of the structure as the result of stress.
Strength - the ability to exert muscular force briefly.
Stress - the force created within a structure when placed under load.
General
Exercise
Guidelines
Page 2-11
Cybex VR2 Owner’s Manual
Subluxation - a partial dislocation of a joint; usually reduces itself.
Submaximal Exercise - exercise at less than maximal intensity, may also refer to exercise of
less than maximal duration.
Superior - a higher position upon or within the body.
Synergist - occurs during the action of two muscles, both of which have a common joint
action and each of which has a second action that is antagonistic or opposing to the other.
True synergy is simply the stabilization of one muscle to prevent any action in one of the joints
traversed by a multi-joint muscle.
Synovial Fluid - a transparent, viscous lubricating fluid found in joint cavities, bursae and tendon sheaths.
Tendons - cords of dense fibrous tissue that connect muscle to bone.
Tertiary Joint - a complex joint structure (wrist/ankle-subtalor), designed for finely controlled
movements.
Torque - the ability of a force to produce movement around an axis.
Translatory Motion - (linear) the movement of an object in a straight line.
Unilateral - refers to only one side.
Vector - typically represented by a drawn arrow, representing a force’s point of application,
action line or direction indicating pull or magnitude of force being exerted.
Vector Shift - a manipulation of the force or loadline through the chain by altering the position
of the anchors relative to the joints or vice versa.
Velocity - the rate at which an objects position changes with time; that is the total change in
position divided by the total change in time: V-d/t.
Weight - a unit of heaviness which is the product of the mass of an object and the gravita-
tional force exerted on it by the earth. W=mg, where g = gravitational acceleration.
Work - W = Fd. The amount of work performed is equivalent to the force applied to an object
times the distance the object is moved.
Single-Set & Circuit Training Diary
MACHINE
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Seat
Pad
Single-Set & Circuit Training Diary
MACHINE
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NAME
INSTRUCTOR
Multiple-Set Training Diary
MACHINE
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