Orbit Fitness Raptor CDX User Manual

Raptor CDX

Raptor CDX Elliptical

User Manual

Table of Contents

Table of Contents.........................................................................................................................

Important Safety Information............................................................................................

efore You Begin..........................................................................................................................

B
A

ssembly..............................................................................................................................

Stride Adjustment.......................................................................................................................

C

onsole Overview.......................................................................................................................

C

onsole Operation.....................................................................................................................

M

onitoring Your Heart Rate.................................................................................................

Chest S
S

tretching & Flexibility.............................................................................................................

W

arm-Up/Cool Down Exercises.........................................................................................

M

aintenance..............................................................................................................................

Troubleshooting Guide...........................................................................................................

trap Operation.............................................................................................................

.............

.....

2
3

4
5 - 24
25 - 26
27 - 28
29 - 34
35
36
37
38 - 44
45
46

2

Important Safety Information

Save this Owner’s Manual!

Before beginning any fitness program, you should obtain a complete physical
examination from your physician.

When using exercise equipment, you must always take basic precautions, including the
following:

 Read all instructions before using.

your safety and to protect the unit.

 DO NOT allow children on or near the equipment.
 Use the equipment only for its intended purpose as described in this guide.
 DO NOT use a

manufac

 Wear proper exercise clothing and shoes for your workout, no loose clothing.
 DO NOT use cleats, spikes or any other non-athletic shoes.
 DO NOT use this product while barefoot or wearing only socks.
 Use care when getting on or off the unit.
 DO NOT overexert yourself or work to exhaustion. If you experience any pain such

as chest pains, nausea, dizziness, shortness of breath or abnormal symptoms, stop
your workout immediately and consult your physician before continuing.

 Never operate the unit when it has been dropped or damaged.

Return the equipment to a service center for examination and repair.

 Never drop or insert objects into any opening in the equipment.
 Always check the unit for loose components before each use.
 DO NOT turn pedals by hand.
 DO NOT use the equipment outdoors or near

elliptical is used in a climate controlled environment. If your elliptical
has been exposed to colder temperatures or to high moisture climates, it is strongly
recommended that the elliptical is brought to room temperature before use. Failure
to use this equipment in a climate controlled environment may cause premature
electronic failure.

 Unplug the elliptical before moving or cleaning it. DO NOT pull the power cord to

move this product. Keep the power cord away from heated surfaces.

 P

lace a mat under the unit to protect the floor or carpet and for easier cleaning

is

recommended.

ccessory attachments that are not recommended by the

turer. Such attachments might cause injuries and will void your warranty.

These instructions are written to ensure

water. It is imperative that your

T

his ellipticals are designed for your enjoyment. By following these precautions and
using common sense, you can have many safe and pleasurable hours of healthful exercise
with your elliptical.

3

Before You Begin

The Raptor CDX is carefully tested and inspected before shipment. We have
shipped the unit in several pieces that require assembly. Carefully unpack the unit in
a clear area and lay the pieces on the floor near the area where you plan to use the
equipment. Remove the packing material. Do not dispose of the packing material
until assembly is complete and the unit is working properly. Place the unit on a clean
level surface for assembly. Make sure there is easy access to an electrical outlet. Be­fore assembling, the unit should be placed as close as possible to its final location. Be

careful to assemble all components in the sequence presented in this guide.

PERSONAL SA

 I

 Before beginning assembly, please take the time to read the instructions

 Read each step in the assembly instructions and follow the steps in sequence.

 Assemble and operate the elliptical on a solid, level surface.

AFTER ASSEMBLY

Onc
tion. If you experience problems, first recheck the assembly instructions to locate
any possible errors made during assembly.

t is strongly recommended that a qualified dealer assemble the equipment.

Assistance is required.

thoroughly.

Do not skip ahead. If you skip ahead, you may learn later that you have to
disassemble components and that you may have damaged the equipment
which will void the warranty.

Locate the unit a few feet from the walls or furniture to provide easy a

e the unit is assembled, you should check all functions to ensure correct opera-

FETY DURING ASSEMBLY

c

cess.

4

Step 2

A. Insert Mainframe Cover (K) into Mainframe (A) and secure using:

Six 63 (M5x12 phillips pan head bolt)

NOTE: The Mainframe Cover (K) is in a small unmarked box.

7

Step 3

A. Insert Right Stride Adjustment Frame (S) and Left Stride Adjustment

Frame (J) onto Upright (F).

B. Secure Right Stride Adjustment Frame (S) to Upright (F) using:

One 78 (M10x20 hex head bolt)
One 90 (M10 spring washer)
One 84 (M10 washer)

C. Insert End Cap (122) into Right Stride Adjustment Frame (S).

D. Secure Left Stride Adjustment Frame (J) to Upright (F) using:

One 78 (M10x20 hex head bolt)
One 90 (M10 spring washer)
One 84 (M10 washer)

E. Insert End Cap (122) into Left Stride Adjustment Frame (J).

9

Step 4

A. Remove the Hex Nut (B) and Busing (A) step by step.

B. Assemble the linkage (D), the Adjust Knob (E) sequentially, and

tighten the Philip Head Screw (F) on the Adjust Knob (E).

11

Step 5

A. Lift and place Right Junction Frame (B) onto Shaft Sleeve (163) and

secure using:

Four 54 (M8x12 allen head)
Four 86 (M8 flat washer)

B. Lift and place Left Junction Frame (B) onto Shaft Sleeve (163) and

secure using:

Four 54 (M8x12 allen head)
Four 86 (M8 flat washer)

13

Step 6

A. Connect Leg (L) to Right Stride Frame (R) using:

One 81 (M10x81.5 hex head bolt)
One 98 (M10 nut)

NOTE: It is recommended that two adults align and secure the Legs to the

Stride Frame.

B. Connect Leg (M) to Left Stride Frame (N) using:

One 81 (M10x81.5 hex head bolt)
One 98 (M10 nut)

NOTE: Please ensure that Pedal (25) is centered onto Shaft Sleeve (163) as

shown in the diagram on the far right.

15

Step 7

A. Connect Bracket Cover (30) to Right Stride Adjustment Frame (S)

using:

One 66 (M5x12 phillips head pan scr

ew)

NOTE: Do not overtighten screw, this will damage Bracket Cover (30).

B. Connect Bracket Cover (30) to Left Stride Adjustment Frame (J)

using:

One 66 (M5x12 phillips head pan scr

ew)

NOTE: Do not overtighten screw, this will damage Bracket Cover (30).

17

Step 8

A. Insert Right Arm (G) into Right Stride Adjustment Frame (S) and

secure using:

Three 77 (M8x16 allen head bolt)

B. Insert Left Arm (I) into Left Stride Adjustment Frame (J) and secure

using:

Three 77 (M8x16 allen head bolt)

19

Step 9

A. Connect Upper Console Wire and Heart Rate Wires to the back of

Console (15).

NOTE: The single Heart Rate ground spade connector is connected to the left

of the red console harness. Ensure that all wires are secure inside
console. Be careful not to pinch wires.

B. Secure Console (15) to Upright (F) using:

Four 63 (M5x12 phillips pan head bolt)

NOTE: The four Console Screws are located in the Step 9 hardware bag.

21

Step 10

A. Connect the harness on Handle Bar (E) to the harness on Upright (F)

as shown.

B. Connect Handle Bar (E) to Upright (F) using:

NOTE: Ensure that all wires are secure inside Handle Bar (E) and Upright (F).

Be careful not to pinch wires.

23

Stride Adjustment

A. To adjust the stride, loosen Knob (1) in the direction shown on the

knob’s sticker.

B. Loosen Knob (2) in the direction shown on the knob.

C. Pull knob (2) and adjust the stride by moving it up or down.

D. Secure Knob (1) and (2) by tightening the knobs.

25

Stride Adjustment

3

2

1

26

2. DISPLAYS

A. LCD display

Console Overview

a. Dot matrix profile win

splays program profile during program setting and executing. The program profile will be different

Di

cording to which program is selected. For Classic and Interval programs, the dot matrix represents

ac

resistance profile. For HR programs, the dot matrix represents a HR% profile.

a

here are 20 columns representing 20 segments of time; each segment time = total program time

T

ivided by 20 columns. During exercising, a column will blink to indicate the time segment you are

d

urrently in and show your workout progress.

c

assic & Interval programs: There are also 10 rows representing 20 levels of resistance. Each row

Cl

epresents 2 levels of resistance. The appropriated row will light up when you adjust the resistance

r

evel.

l

HR programs: Th
Du

ring program execution, the target HR% row will light up on the right and the actual HR% will light

p on the left with blinking current segment to indicate your progress.

u

. Message display window:

b

This window will prompt messages throughout the program for instructions. Displays program name

uring program selection. Displays total workout data information during program ending.

d

ere are 10 rows representing 100% Max HR. Each row represents 10% of HR%.

dow :

28

Console Operation

If there is a valid pulse, the console will calculate your max HR % using def

and displayed according to the entered program time. It will

c. Program category indicators:
These indicators will light up to indicate which program category you are selecting. There are 3

gram categories for this console : Classic program, HR programs & Interval programs. Th

pro
multiple programs under each program category, refer to program section for details.

User pro

d.
A u

ser program number will light up to indicate which user program you are selecting. There are 4
r programs in this console.

use

HR % in

e.

gram indicators:

dicators:

age or entered age and light up the appropriated % indicator.

User 1234

ere are

f.

Data display windows :

re are 4 data display windows displaying time, calories, distance, pulse, speed, level, RPM and watts.

can switch the data displays from upper row to lower row or vice versa by pressing the

You
DISPL

Segment time win

g.

Note

: Display sleep mode: I

Pre

vious activities will be stored for 3 minutes. To resume, simply pedal again. If no RPM for more
n 3 minutes, the console will be reset and previous activities will be lost, except for the saved

tha

information or at Pause mode. Press Pause/Reset key to pause a program for as long as you

User

ire.

des

The

AY key next to it.

dow :

During program executing mode, the Segment time will be calculated

down to indicate the remaining segment time.

f there is no RPM, the display will shut down and enter “sleep” mode.

29

B. Level & HR% display windows

a. Level

ame as level display on the LCD screen. It will display the actual resistance

S
l

evel. When its adjusting key is pressed, the resistance level will be adjusted

ccordingly.

a

b. HR%

ring program execution, the console will take actual heart rate and calculate

Du

nto HR% using entered age and display here. HR% can be adjusted by

i

ressing the adjusting key during Target HR & HR Interval programs.

p

Console Operation

3. KEYS

A. Quick Start Key :

B. Pro

T

here are 3 program keys to let you select preset programs quickly : Classic, Interval and HR

rograms. There are numerous preset programs under each program category, see program section

p

or details. Press the same program key continuously to toggle thru all programs under its category.

f

ressing any of the program keys wi

P

display a program name and dot matrix profile window will display its program profile. Press ENTER

ey to confirm the program selection or any program key to go to a different program. You can

k

lways press START key anytime to start the program right away.

a

gram Keys :

This key is designed to start your workout without any hassle.

Pressing this key will jump start your workout immediately with
default resistance level 1.

ll enter a preset program selection; the message display will

C. User keys (User 1, User 2, User 3 & User 4)

T

here are 4 User programs for you to save the favorite workouts. If you wish to save a program,

imply press & hold a User # key for a few seconds until you hear a beep. All your program

s

30

Console Operation

information such as age, weight, time, program profile... will be saved permanently. If there is saved
data before, it will be overwritten the 2

Press User # key once will recall your saved program and ready for you to start your workout

mmediately. Message display will prompt instructions.

i

D. L
1

) Level

during program execution.

2) HR%
HR & HR Interval programs.

. Function keys : There are 5 function keys for program operation.

E

1

) START key : To start a program, simply press the START key once and all data will start

ounting. Pressing START key once during Pause will resume the program. Pressing START key at

c

rogram ending will restart- the same program again and all data will continue accumulating.

p

evel and HR% adjusting keys

(UP/DOWN) keys : Press these keys to adjust the resistance level from 1-20

(UP/DOWN) keys : Press these keys to adjust the target HR% during Target

nd

time the key is pressed & held.

) PAUSE/RESET key : Pressing PAUSE/RESET key once during program, it will pause the

2
p

rogram and all data will stop counting. Pressing PAUSE/RESET key one more time during pause, it

ll reset program and return back to idle mode.

wi

) ENTER key : Press ENTER key to confirm the program setting, selection or data entry.

3

) Up

4
program setting.

. Display Key

F

/ Down key : Press Up Down keys to adjust age, weight, program time entry during

:

This key is located next to the data display windows. Press this key to switch the
data display from upper row to lower row and back & forth. The data names will

ppear when they are being displayed.

a

/

31

Console Operation

4. PROGRAMS
ring idle mode, the message display will show “SELECT A PROGRAM”; at this time, press Quick

Du
Start key to jump start the manual program right away or press a program category key to select a
program.

When you pres
and the dot matrix will display its profile. Press same program key again & again to toggle thru

rograms under the same category. Or press other program category key to go into different

p

rogram category. When your desired program appears, press ENTER to confirm the program

p

election and start program setting.

s

s a program key the 1

st

t

ime, the message display will show its 1

st

ogram’s name

pr

ollow the instruction messages on the message display to set up the program. T

F
need to be entered to ensure workout calculation accuracy: age, weight and time. For your

onvenience, the age and weight will be updated and stored as new default value each time you

c

djust them.

a

Press START key to start your pro
Up

/ Down keys to adjust resistance level anytime during Classic & Interval program execution.
Press HR% Up
execution.

When program

to

tals for your review. At this time, if you’d like to start the same program again, simply press START

key and your program will restart

uick Start program :

A. Q

When you press the “Quick Start” key once, the message display will display “QUICK START” and

he console will begin Quick Start program. The time will start counting down from 30:00 (min: sec)

t

nd resistance level will start with L1. Simply start pedaling and press Level Up Down keys to

a
adjust resistance level.

B. Classic Pro

C. Interval Programs :

/ Down keys to adjust HR% anytime during Target HR and HR interval program

time is up and the program ends, the message display will scroll thru the workout

grams : press “Classic Programs” key to toggle thru 3 classic programs.

pr

ess “Interval Programs” key to toggle thru 3 interval programs.

gram once you finish the program set up. Press Level

.

No

te: Random program: The computer

will generate a different profile every

time Random program is selected.

here are 3 settings

/

D. HR Programs : press “HR Programs” key to toggle thru 5 HR programs.

Your target heart rate, the intensity needed to improve cardiovascular fitness, depends primarily on
your age and not your state of fitness. It is calculated as a percentage of your maximum heart rate,

32

Console Operation

estimated as 220 minus your age. It is most effective to train at your target heart rate between 60%
and 85% of your maximum heart rate. In order to get the most accurate reading, it is recommended

o enter your age before your workout.

t

art rate control programs are designed to keep you training at your chosen heart rate level.

He

nsole will adjust the resistance level automatically to ensure the target heart rate is achieved and

Co

aintained during the entire program.

m

te: A heart rate monitoring device must be used for the program to work. For better results, a

No

hest strap is recommended for this operation. It is also important to consult your physician before

c

erforming any Heart Rate based training program.

p

. Target HR program : The default target heart rate is 70%. To adjust the target HR% setting,

a

ress HR% Up

p
90%.

b. Fatb
d

esigned with preset heart rate % for specific heart rate training purpose, therefore their heart rate %

s not adjustable.

i

. HR Interval program : This program is designed to train your heart thru a series of work and

c

est intervals. It is a great heart conditioning program. The console will adjust the resistance up to

r

ring your heart rate to work interval and reduce the resistance back to L1 for rest interval. The

b

efault work interval is 80% and rest interval is 65% and can be adjusted to low at 60% and high at

d

0% by pressing HR% Up Down keys during program.

9

te: During program execution, if there is no heart rate detected, the console will display “NO

No

VALID PULSE”. Adjust the chest strap to ensure proper heart rate reading. If the actual heart rate
exceeds target heart rate and resistance is at level 1; the console will display “SLOW DOWN”,
please slow down and relax to reduce your heart rate at this time.

/ Down keys anytime during program execution. The adjustment range is 55% -

urn 65%; Cardio 80% and HR Hill (65% - 75% - 85%) programs : These programs are

/

E. User Pro

These programs are designed for your workout convenience & save your time. Once you saved your

rkout routine in a User program, you can simply recall this program and start your workout in no

wo

ime. Of course, if you wish to change your program time or target HR, there is an option after your

t

ress ENTER key to confirm your program selection. The age and weight will be skipped during

p

rogram setting.

p

If you recall an empty User program, the message display will let you know with a message of “NO

SAVED PROGRAM”, you can select any other program at this time. If you wish to save a workout
program, simply press & hold a User # key until your hear a beep. The console will confirm it with a
message of “PROGRAM IS SAVED”. If there is a saved program before, it will be overwritten.

grams :

press User # key to enter one of 4 user programs.

33

Console Operation

5. English and Metric setting
The factory default setting is English units. If you wish to change it to Metric setting, press & hold

SER1” & “USER2” keys at the same time for a couple of seconds during idle mode. The message

“U

display will show a message “UNITS = ENGLISH”; press

the setting. “UNITS = METRIC” will appear to indicate the switch. Once you change the setting,

press ENTER key to

een changed to new setting permanently.

b

. Touch Screen Adjusting Steps

6

o ensure touch screen console perform properly, please follow below steps to adjust the display

T

ccuracy.

a

) When the console is ON, the message display shows “SELECT A PROGRAM”; at this time

1

ess “QUICK START” &“HR PROGRAM” keys at the same time to start the display adjusting

pr
s

equences.

)

2

Th

e LCD will be fully light up and the message display will show “PRESS ICON”. At this time,

ess “START” key to enter console self-adjusting mode.

pr

3) Follow the key order and presses “PAUSE/RESET”, “ENTER”, “UP”, “DOWN” & “DISPLAY”
keys. The message display will show corresponded number and key sequence. For example, the

splay shows “756” and “5” for “DESPLAY” key press; see figure 1 below.

di

) After the key presses, press the “QUICK START” key, the LCD will be fully lighted up, see figure 2

4

elow.

b

5) Press “QUICK START” one more time after screen is completely light up to exist the self-adjusting

ode and back to idle mode.

m

) Your screen is now adjusted properly and ready to use.

6

co

nfrim and the console will return back to idle mode. The units setting has

/ keys on the LCD screen to change

igure 1 F

F

igure 2

34

Monitoring Your Heart Rate

In order to obtain the greatest cardiovascular benefits from your exercise workout, it is important to
work within your target heart rate zone. The American Heart Association defines this target as 60% -

% percent of your maximum heart rate.

75

our maximum heart rate may be roughly calculated by subtracting your age from 220. Your

Y

aximum heart rate and aerobic capacity naturally decreases as you age. This will vary from one

m

erson to another. Use this number to find your approximate effective target zone. It is most effective

p

o train at your target heart rate between 60% and 85% of your maximum heart rate; referred to as

t

raining Zone”. In order to get the most accurate reading, it is recommended to enter your age

“T

efore your workout.

b

Before beginning your workout, check your normal resting heart rate. Place your fingers lightly
a

gainst your neck or against your wrist over the main artery. After finding your pulse, count the

umber of beats in 10 seconds. Multiply the number of beats by six to determine your resting pulse

n

ate per minute. We recommend taking your heart rate at these times; at rest, after warming up,

r

uring your workout and two minutes into your cool down, to accurately track your progress as it

d

elates to better fitness.

r

ring your first several months of exercising, the AHA recommends aiming for the lower part of the

Du

arget heart rate zone-60%, then gradually progressing up to 75%. According to the AHA, exercising

t

bove 75% of your maximum heart rate may be too strenuous unless you are in top physical

a

ondition. Exercising below 60% of your maximum will result in minimal cardiovascular conditioning.

c

eck your pulse recovery rate - If your pulse is over 100 bpm five minutes after you stop exercising,

Ch

if it’s higher than normal the morning after exercising, your exertion may have been too strenuous

or

or your current fitness level. Rest and reduce the intensity level of the next exercise.

f

Fitness Safety : The Heart Rate chart indicates average heart rate zones for different ages. A

ariety of different factors (including medication, emotional state, temperature and other conditions)

v

an affect the target heart rate zone that is best for you. Your physician or health care professional

c

n help you determine the exercise intensity that is appropriate for your age and condition.

ca

35

Stretching & Flexibility

Flexibility is an important component of physical fitness and needs to be addressed in
a resistance training program. The two main purposes for stretching are injury preven­tion and a faster rate of recovery from exercise. Stretching should be performed in both
the warm up and cool down phases of a training session. A good general guideline is
that each workout session should be preceded by 5 to 15 minutes of general warm up,
followed by 8 to 12 minutes of stretching, and concluded with 4 to 5 minutes of post­exercise stretching.

The following

A regular stretching program will loosen muscle tissue, allowing an increased range of
motion. This helps prevent micro-tears at the muscle-tendon junction. Almost 90% of
all injuries from muscle strain occur at the muscle-tendon junction. Repeated injury at
this junction can lead to a build-up of scar tissue, which impedes range of motion and
adds stress to the joints.

Begin by stretching the major muscle groups first. Move in and out of your stretches with
smooth, slow, controlled motion. Hold the stretch for at least 10 seconds when you feel
you have reached your muscle’s maximum distance. Do not use fast, hurried or reckless
motions when stretching. Fast and bouncy motions will increase the risk of injury.

The most common and most popular type of stretching is the static stretching technique.
This form of stretching involves voluntary, complete relaxation of the muscles while they
are elongated. A static stretch is a constant, steady stretch in which the end position is
held for 10 to 30 seconds. This technique is popular because it is easy to learn, effective,

companied by minimal soreness with the least risk of injury.

and ac

Ballistic stretching involves a bouncing or bobbing movement during the stretch. The
final position in the movement is not held. Ballistic stretching is unpopular because of
the increased amount of delayed muscle soreness and the possibility of injury during the
stretching exercise. Ballistic stretching is not recommended.

A dynamic stretch involves flexibility during sport specific movements. Dynamic stretch­ing is similar to ballistic stretching in that it utilizes movement, but dynamic stretch­ing includes movements that may be specific to a sport or movement pattern. Dynamic
stretching is most common among track and field athletes, but is also used in other
sports, such as basketball and volleyball. An example of dynamic stretching would be a
track sprinter performing high knees with an emphasis on knee height and arm action,
not on horizontal speed.

pages show
illustrations with
descriptions of
static stretching
for warm up and
post-exercise
cool down.
Remember...
stretch your
large muscle
groups first and
do all stretches
in a smooth,
slow, controlled
manner.

37

Warm Up/Cool Down Exercises

UPPER BACK

Cross Arm in Front of Chest

MUSCLE(S) AFFECTED: latissimus dorsi and teres major

Stand or sit with the right arm slightly flexed (15° to 30°) and adducted across the chest.

1.
Grasp the upper arm just above the elbow, placing the left hand on the posterior side of the

2.
upper arm.
Pull the right arm across the chest (toward the left) with the left hand; hold for 10 seconds.

3.
Repeat with the left arm.

4.

UPPER BACK

Arms Straight Up Above Head (Pillar)

MUSCLE(S) AFFECTED: latissimus dorsi and wrist flexors

Stretching the upper back

Stand with arms in front of torso, fingers interlocked with palms facing each other.

1.
Slowly straighten the arms above the head with palms up.

2.
Continue to reach upward with hands and arms.

3.
While continuing to reach upward, slowly reach slightly backward; hold for 10 seconds.

4.

Stretching the shoulders, chest

and upper back

LOWER BACK

Spinal Twist (Pretzel)

MUSCLE(S) AFFECTED: internal oblique, external oblique and spinal erectors

Sitting with legs straight and upper body nearly vertical, place right foot on left side of left

1.
knee.
Place back of left elbow on right side of right knee, which is now bent.

2.
Place right palm on floor 12 to 16 inches behind hips.

3.
Push right knee to the left with left elbow while turning shoulders and head to the right as

4.
far as possible. Try to look behind the back. Hold for 10 seconds.
Repeat with left leg.

5.

Stretching the lower back and

sides

38

Warm Up/Cool Down Exercises

LOWER BACK

Semi-Leg Straddle

MUSCLE(S) AFFECTED: spinal erectors

Sitting, knees flexed 30 to 50 degrees, let the legs totally relax.

1.
Point the knees outward; the lateral side of the knees may or may not touch the floor.

2.
Lean forward from waist and reach forward with extended arms; hold position for 10 to 15

3.
seconds.
Bending and relaxing legs decreases hamstring involvement and increases lower back

4.
stretch.

NECK

Look Right and Left

MUSCLE(S) AFFECTED: sternocleidomastoid

Stretching the lower back from

a seated position

Stand or sit with head and neck upright.

1.
Turn head to the right using a sub-maximal concentric contraction; hold for 10 seconds.

2.
Turn head to the left using a sub-maximal concentric contraction; hold for 10 seconds.

3.

Rotational flexion

of the neck

NECK

Flexion and Extension

MUSCLE(S) AFFECTED: sternocleidomastoid, suboccipitals and splenii

Standing or sitting with head and neck upright, flex neck anteriorly (forward) by tucking chin

1.
in toward the chest; hold for 10 seconds.
If the chin touches the chest, try to touch lower on the chest with the chin.

2.
Extend neck posteriorly (backward) by trying to touch the head to the trapezius; hold for 10

3.
seconds.

Neck Extension Neck Flexion

39

Warm Up/Cool Down Exercises

CHEST/SHOULDER

Straight Arms Behind Back

MUSCLE(S) AFFECTED: deltoids and pectoralis major

Standing, place both arms behind back.

1.
Interlock fingers with palms facing each other.

2.
Straighten arms fully.

3.
Slowly raise the straight arms; hold for 10 to 15 seconds.

4.
Keep head upright and neck relaxed.

5.

SIDES

Side Bend with Straight Arms

MUSCLE(S) AFFECTED: external oblique, latissimus dorsi and serratus anterior

Stand with feet 14 to 16 inches apart.

1.
Interlace the fingers with palms facing each other.

2.
Reach upward with straight arms.

3.
Keeping arms straight, lean from waist to left side. Do not bend knees.

4.
After moving as far as possible; hold for 10 seconds.

5.
Repeat to the left side.

6.

Stretching the sides, upper

back and shoulders

SIDES

Side Bend with Bent Arms

MUSCLE(S) AFFECTED: external oblique, latissimus dorsi , serratus anterior and triceps

Stand with feet 14 to 16 inches apart.

1.
Flex right arm and raise elbow above head.

2.
Reach the right hand down toward the left shoulder.

3.
Grasp the right elbow (just above the elbow) with the left hand.

4.
Pull the elbow behind head.

5.
Keeping arm bent, lean from waist to left side.

6.
Do not bend knees.

7.
After moving as far as possible; hold for 10 to 15 seconds.

8.
Repeat with the left arm.

9.

Stretching shoulder joints and

chest while standing

Stretching the sides, triceps

and upper back

40

Warm Up/Cool Down Exercises

ANTERIOR OF THIGH AND HIP FLEXOR

Side Quadricep Stretch

MUSCLE(S) AFFECTED: quadriceps and iliopsoas

Lie on left side with both legs straight.

1.
Place left forearm flat on floor and upper arm perpendicular to floor.

2.
Place left forearm at 45° angle with torso.

3.
Flex right leg with heel of right foot moving toward buttocks.

4.
Grasp front of ankle with right hand and pull toward buttocks.

5.
WARNING: Do not pull on ankle so hard that pain or discomfort is felt in knee.
Move knee backward and slightly upward. The stretch occurs not so much from the excessive

6.
flexion of the knee but from moving the knee back and slightly up; hold for 10 to 15 seconds.
Repeat with the left leg.

7.

ANTERIOR OF THIGH AND HIP FLEXOR

Kneeling Quadriceps Stretch

MUSCLE(S) AFFECTED: quadriceps

Stretching the quadriceps

on side

Kneel with the balls of the feet on the ground.

1.
Keep hips straight (upper leg and torso should be in a straight line).

2.
Place palms of hands on buttocks and push slightly forward.

3.
With a straight body, lean slightly backward until developmental stretch is felt in quadriceps;

4.
hold for 10 to 15 seconds.

Stretching the quadriceps

kneeling

POSTERIOR OF THIGH

Sitting Toe Touch

MUSCLE(S) AFFECTED: hamstrings, spinal erectors and gastrocnemius

Sit with the upper body nearly vertical and legs straight.

1.
Lean forward from waist and grasp toes with each hand, slightly pull

2.
toes towards the upper body, and pull chest towards leg; hold for 10
seconds. (If you are very stiff, try to grasp the ankles.)
Release toes and relax foot.

3.
Grasp ankles and continue to pull chest towards legs; hold for 10

4.
seconds.
Still grasping the ankles, point away from body and continue to pull

5.
chest towards legs; hold for 10 seconds.

Stretching the hamstrings

with emphasis on insertion of

the hamstrings and calves.

Stretching the hamstrings

with emphasis on the middle

portion.

Stretching the hamstrings

with emphasis on the

upper portion.

41

Warm Up/Cool Down Exercises

GROIN

Butterfly

MUSCLE(S) AFFECTED: adductors and sartorius

Sitting with the upper body nearly vertical and legs straight, flex both knees as the soles of

1.
the feet come together.
Pull feet toward body.

2.
Place hands on feet and elbows on legs.

3.
Pull torso slightly forward as elbows push legs down; hold for 10 to 15 seconds.

4.

POSTERIOR OF LOWER LEG

Bent-Over Toe Raise

MUSCLE(S) AFFECTED: gastrocnemius and soleus

Stretching the groin

Stand with heel of right foot 6 to 8 inches in front of left foot.

1.
Flex right foot toward shin (dorsi-flexion) with heel in contact with floor.

2.
Lean forward and try to touch right leg with chest while both legs are straight.

3.
Continue to lean downward with upper body as the foot is dorsi-flexed near maximal toward

4.
the shin; hold for 10 to 15 seconds.
Repeat with the left leg.

5.

Stretching calves without a

step

POSTERIOR OF LOWER LEG

Step Stretch

MUSCLE(S) AFFECTED: gastrocnemius and soleus;
also, achilles tendon

Have ready a step or board 3 to 4 inches high.

1.
Place balls of both feet on the step or board, 1 inch from

2.
its edge.
With straight legs, lower heels as far as possible; hold for

3.
10 to 15 seconds.
To stretch achilles tendon, raise heels slightly. Slightly flex

4.
the knees and then lower the heels. This stretch will be
felt in the achilles tendon; hold for 10 to 15 seconds.
For a more intense and individualized stretch, perform

5.
this stretch with one leg at a time.

Stretching the calves

standing on a step

Preparing to stretch

the achilles tendon by

slightly bending the knee

Stretching the
achilles tendon by
lowering the heel

43

Warm Up/Cool Down Exercises

HIPS

Forward Lunge (Fencer)

MUSCLE(S) AFFECTED: iliopsoas, rectus femoris

1. Standing, take a long step forward (as with the lunge) with the right leg and flex the right

1.
knee until it is directly over the right foot.
Keep right foot flat on floor.

2.
Keep back leg straight.

3.
Keep back foot pointed in same direction as front foot; it is not necessary to have heel on floor.

4.
Keep torso upright and rest hands on hips or front leg.

5.
Slowly lower hips forward and downward; hold for 10 to 15 seconds.

6.
Repeat with the left leg.

7.

HIPS

Stretching the hip flexors

Supine Knee Flex

MUSCLE(S) AFFECTED: hip extensors (gluteus maximus and hamstrings)

Lie on back with legs straight.

1.
Flex right leg and lift knee toward chest.

2.

Stretching the gluteals

and hamstrings

Place both hands below knee and continue to pull knee toward chest; hold for

3.
10 to 15 seconds.
Repeat with left leg.

4.

SHOULDER

Seated Lean-Back

MUSCLE(S) AFFECTED: deltoids and pectoralis major

Sitting with legs straight and arms extended, place palms on floor about 12 inches behind

1.
hips.
Point fingers away (backward) from body.

2.
Slide hands backward and lean backward; hold for 10 seconds.

3.

Stretching shoulder

joints—sitting

44

Troubleshooting Guide

Symptom

Console has no power.

Strides/Min

or Speed shows 0

Possible Cause

DC adapter is not plugged

into wall outlet?

DC adapter is not plugged into

Raptor CDX?

Console cable is not connected? Verify that the console cable is connected properly.

The console is faulty?

Computer isn’t receiving a

signal from the sensor?

The sensor is faulty?

The computer is faulty?

Plug DC adapter into the Raptor CDX power socket.

Plug DC adapter into wall outlet.

Check that the sensor magnet is correctly

fitted and passes in front of the sensor.

Check that the gap between the sensor

and the magnet is 3mm or less.

Check that all the computer plugs and sockets

are correctly and firmly connected.

If all above checks are O.K., then replace sensor.

Check that the pulse plugs firmly

Solution

Call the service number.

Call the service number.

inserted into the sockets.

No HR signal

or incorrect HR signal

Noise from motor

Computer is receiving a faint or

intermittent pulse signal.

Symptoms include an unusually loud

noise coming from the motor,

which means the gears are

not meshing correctly.

Check to make sure that the batteries in

the chest strap are installed correctly.

Replace the chest strap batteries.

Check to see if the receiver is properly installed.

Check to see if the chest strap is being properly worn by

the user - if skin is extremely dry, then moisten contact

points on chest with water and try again.

If the problem still exists then call the

service number.

Try reversing the resistance and try again.

If this fails, then replace the motor.

46

ORDER ONLY BY MODEL NUMBER AND PART NUMBER

CS PARTS BOM LIST

ID CODE PART # DESCRIPTION QTY

3A33 10E23A33 RIGHT PEDAL TUBE ASS’Y 1

3A3

4 10E23A34 RIGHT PEDAL TUBE ASS’Y 1

3A3

6 10E23A36 HANDRIAL,RIGHT UPPER ASS’Y 1

3A3

5 10E23A35 LEFT LEVER ARM. GRAPHITE 1

3A3

U 10E23A3U HANDLE BAR ASS’Y 1

39Z

Y 10E239ZY CONTROL PANEL ASS’Y 1

2HN

U 10D12HNU IDIER WHEEL BRACKET ASS’Y 1

2YD

Z 10G42YDZ MAGNETIC BRAKE ASS’Y 1

3A3

P 10E23A3P LINKGE ASS’Y-L 1

3A3

Q 10E23A3Q LINKGE ASS’Y-R 1

2Y4

3 10G52Y43 SLEEVE ASS’Y 2

2Y4

5 10G42Y45 ROLLING WHEEL ASS’Y 2

3AM

5 10E23AM5 LEVER ARM ASS’Y(R) 1

3AM

6 10E23AM6 LEVER ARM ASS’Y(L) 1

3AM

A 10E23AMA SIDE COVER (L) ,OUTSIDE 1

3AM

7 10E23AM7 SIDE COVER (R) ,OUTSIDE 1

Schematic MODEL : RAPTOR CDX