AMEP F.A.S.T. Product Manual
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AMEP F.A.S.T. Product Manual

Cardio step, plyo jump, adapted push up advanced push up, dip rack, ab dolly, sit and reach, assisted pull up, squat cage
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Patent Pending
PRODUCT MANUAL & INTRODUCTION
TO PLATFORM TRAINING FOR MOVEMENT PROGRESSIONS,
ASSESSMENTS, INJURY PREVENTION, & STRENGTH TRAINING
ADAPTED PUSH UP
PLYO JUMP
CARDIO STEP
DIP RACK
ADVANCED PUSH UP
SIT AND REACH
AB DOLLY
SQUAT CAGE
ASSISTED PULL UP

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Summary of Contents for AMEP F.A.S.T.

  • Page 1 Patent Pending PRODUCT MANUAL & INTRODUCTION TO PLATFORM TRAINING FOR MOVEMENT PROGRESSIONS, ASSESSMENTS, INJURY PREVENTION, & STRENGTH TRAINING ADAPTED PUSH UP PLYO JUMP CARDIO STEP DIP RACK ADVANCED PUSH UP SIT AND REACH AB DOLLY SQUAT CAGE ASSISTED PULL UP...
  • Page 2 • Incline/Decline Push Ups Published by American Educational Products LLC PO Box 2121 Fort Collins, CO 80522 www.amep.com © 2016 American Educational Products LLC Permission is granted to reproduce these materials for limited use only. Any further reproduction is prohibited. Product #F-1000...

  • Page 3: Table Of Contents

    Table of ConTenTs Introduction Who Should Use the F.A.S.T.? Using the F.A.S.T. for Physical Education Using the F.A.S.T. for Rehab, Recovery, and Senior Physical Fitness Introducing New Students/Clients to the F.A.S.T. Getting Started Setting Up Your F.A.S.T. Features of the F.A.S.T. Adapting Exercise Using the F.A.S.T.

  • Page 4: Who Should Use The F.a.s.t

    The f.a.s.T. fiTness assessmenT suCCess Trainer The F.A.S.T. is a dynamic utility that offers new, exciting, and challenging functional movement, strength, mobility, flexibility, and balance training. New users catch on quickly which makes it fun. Its versatility and portability make it ideal for one on one, class, in home training, or clinical therapy and rehab support. Training clients, students, or patients on the F.A.S.T. allows a trainer to instruct multiple clients of vastly different fitness levels at the same time, without changing the workout. This inclusiveness allows everyone of all fitness levels to participle, work, and progress at their own level.
  • Page 5 using The f.a.s.T. fiTness assessmenT suCCess Trainer for PhysiCal eduCaTion The F.A.S.T. Platform Trainer is the only compact, portable multi station for total body conditioning that is suitable for Enhanced P.E., Adapted P.E., Fitness Assessments, and Sports Conditioning and available at an affordable price.
  • Page 6 When performing “gait training” like “Step Ups” participants often use a walker placed over a step, which can cause the participant to lean forward when they are on the step, which creates a fall risk. Participants are often placed between parallel bars over a step which limits the person’s ability to train based on their ability to get to wherever the parallel bars are stationed at the facility.

  • Page 7: Getting Started

    geTTing sTarTed Setting up Your F.A.S.t. FitneSS ASSeSSment SucceSS trAiner 1. Stand your Platform Trainer upright 2. Insert two platform posts into the Adjust the outrigger if necessary. keyholes at the desired elevation. 3. Line up the rear post and keyhole. 4.

  • Page 8: Features Of The F.a.s

    feaTures of The f.a.s.T weight assisted diP raCK By using the massage stick with the foam roller pads and inserting them at an elevation above the platform height, you can rest your ankles allowing you to dramatically reduce the amount of weight you use when you perform DIPS.
  • Page 9 incline-decline Push uP station There are 3 elevations for the platform and 3 elevations for the bar to be inserted. By placing your hands on the bar you are at an incline, making you weigh less. By placing your feet on the platform you will be on a decline making you heavier and the push ups more difficult.
  • Page 10 assisTed Pull uPs/horiZonTal row bar Place the bar at the desired elevation, lay with your back on the platform and perform pull ups. Place the platform at the desired location, reach for a row bar with each hand and pull up. adjustable height Pl yo boX Sports conditioning and agility training use Plyometric...
  • Page 11 sCooTer/ab doll y Use the platform as a scooter to enhance coordination, stability, and balance as well as develop strength in the extremities. The platform can also be used in a variety of ways as an ab dolly; on your knees moving the dolly in and out and side to side, hands on the floor/feet on the dolly to move in and out of a pike position, and more! Add resistance by attaching a resistance band. TransPorT Once folded and all components are securely stored, tip and roll the unit for easy...

  • Page 12: Adapting Exercise Using The F.a.s

    adaPTing eXerCise using The f.a.s.T. Trainer Because the F.A.S.T. Trainer doesn’t require an anchor point it can be used on any flat surface. The six (platform and bar) elevations, three training zones, and the ability to use the platform and bar independently of the handrails makes it the most versatile and functional training device available. Users catch on fast and transitions are made quickly, so exercises are easily adapted to every fitness level allowing a trainer to modify hundreds of exercises to match the functional ability of the uses.
  • Page 13 Zone 1 30 and 36 inches from the floor Zone 2 18 and 24 inches from the floor Zone 3 6 and 12 inches from the floor Zone 4 slant board The Platform or Bar can be used independently of the handrails. The Straight Bar can be used independently for massage and stretching. Both Feet/Knees Single Foot/Knee Back/Shoulder Both Hands/Elbows Single Hand/Elbow Abdominal/Buttocks...

  • Page 14: F.a.s.t. Integrated Small Group Class

    f.a.s.T. inTegraTed small grouP Class 3 minutes: 30 seconds each exercise (Zone 3) MOVEMENT TIME Front to back leg swings 30 seconds Side to side leg swings 30 seconds High knees 30 seconds Toe taps 30 seconds Jump Squats 30 seconds 30 SECONDS REST 5 minutes: 45 seconds active each exercise with 15 seconds to change platform height and rest.
  • Page 15 5 minutes: 30 seconds active each exercise, 30 seconds to change platform height and rest. Finish with 1 minute of cardio. MOVEMENT TIME Pike press 30 seconds hands on platform or on the ground with feet on platform) Sumo squat, thrust, abduction 30 seconds 30 seconds Dips (Shoulder or Triceps dips)

  • Page 16: Movement Chart

    movemenT CharT 30 seconds active 55 seconds active 45 seconds active HealtH fitness performance 5 seconds rest 30 seconds rest 15 seconds rest Mountain Facing the PT with climbers with hands on handrails, Ski jumps with hands hands on quickly perform jump on rails.
  • Page 17 Platform Training 101 Fit Test Baseline f.a.s.T. Name: ______________________________________ Hold Time Reps for # GOAL: Hold for 20 seconds GOAL: 40 second active reps # of Reps # of seconds seconds Metabolic Movements 60 seconds, high paced Date There is no “hold” for the cardio portion 1.
  • Page 18 Platform Training 101 Fit Test Baseline f.a.s.T. Name: ______________________________________ Hold Time Reps for # GOAL: Hold for 20 seconds GOAL: 40 second active reps # of Reps # of seconds seconds Metabolic Movements Movement Name Date 6. Core Movements: Planks, trunk twist, crunches, knee and leg lifts, bicycles, and superman are all great core variations for the F.A.S.T.

  • Page 19: Health 30/30

    Platform Training 101 Phase: Health 30/30 f.a.s.T. Name: ______________________________________ Program: Time Set 1 Set 2 Set 3 Metabolic Movements Date Zone Sets Seconds Reps Reps Reps Rest Time 1. Cardio Warm Ups: Ski jumps, mountain climbers, butt kicks, and high knees are a few great warm ups.
  • Page 20 Platform Training 101 Phase: Health 30/30 f.a.s.T. Name: ______________________________________ Time Set 1 Set 2 Set 3 Program: Metabolic Movements Date Zone Sets Seconds Reps Reps Reps Rest Time 6. Core Movements: Planks, trunk twist, crunches, knee and leg lifts, bicycles, and superman are all great core variations for the F.A.S.T.

  • Page 21: Fitness 45/15

    Platform Training 101 Phase: Fitness 45/15 f.a.s.T. Name: ______________________________________ Program: Time Set 1 Set 2 Set 3 Metabolic Movements Date Zone Sets Seconds Reps Reps Reps Rest Time 1. Cardio Warm Ups: Ski jumps, mountain climbers, butt kicks, and high knees are a few great warm ups.
  • Page 22 Platform Training 101 Phase: Fitness 45/15 f.a.s.T. Name: ______________________________________ Time Set 1 Set 2 Set 3 Program: Metabolic Movements Date Zone Sets Seconds Reps Reps Reps Rest Time 6. Core Movements: Planks, trunk twist, crunches, knee and leg lifts, bicycles, and superman are all great core variations for the F.A.S.T.

  • Page 23: Performance 55/5

    Platform Training 101 Phase: Performance 55/5 f.a.s.T. Name: ______________________________________ Program: Time Set 1 Set 2 Set 3 Metabolic Movements Date Zone Sets Seconds Reps Reps Reps Rest Time 1. Cardio Warm Ups: Ski jumps, mountain climbers, butt kicks, and high knees are a few great warm ups.
  • Page 24 Platform Training 101 Phase: Performance 55/5 f.a.s.T. Name: ______________________________________ Time Set 1 Set 2 Set 3 Program: Metabolic Movements Date Zone Sets Seconds Reps Reps Reps Rest Time 6. Core Movements: Planks, trunk twist, crunches, knee and leg lifts, bicycles, and superman are all great core variations for the F.A.S.T.
  • Page 25 The vertical keyholes on the handrails (25) are to be spaced evenly every 6 inches measured from the bottom of each keyhole. The bottom of the first keyhole is to be at a height of 5.75 inches from the floor. The keyholes themselves must have 0.75 inch opening at the top, be 1 1/8 inches tall with the bottom portion of the keyhole to be 3/8 inch wide...

  • Page 26: Warranty

    Serial # warranty Thank you for purchasing the F.A.S.T. Platform Trainer. F.A.S.T. warrants that the product you have purchased is free from defect in materials and workmanship. • F.A.S.T. offers a ONE YEAR Warranty on the welds of steel tubing (excludes surface finish).

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