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Assessment\u2026\u2026\u2026\u2026\u2026\u2026....\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026. 5 \n \nFitnes s Questionnaire \u2026\u2026.\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026.\u2026\u2026\u20266 \n \nDiagnostic Test Scorecard\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026......12 \n \nFlexibility\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026...13 \n \n Program Description...\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u202614 \n \n The Road to Fitness\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026....15 \n \n Building your Strength Prog ram/Tracking\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026..17 \n \n Get Stronger in 4 Weeks\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026.19 \n \n Prepare for Airborne School\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u202621 \n \n Prepare for NALC & Air Assault School\u2026\u2026\u2026\u2026\u2026\u2026\u2026.\u2026\u2026..23 \n \n Cardiovascular Endurance\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026..52 \n \n Training Heart Rates\u2026\u2026\u2026\u2026 ..\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026.52 \n \n Interval Work Outs\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026.\u202655 \n \nPace Chart\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026...\u202661", "start_char_idx": 1, "end_char_idx": 805, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "b806b927-dd7c-496c-a000-5e1c838d930f": {"__data__": {"id_": "b806b927-dd7c-496c-a000-5e1c838d930f", "embedding": null, "metadata": {"page_label": "3", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "30702ada-f80e-41c6-b029-9b76f96dbd66", "node_type": "4", "metadata": {"page_label": "3", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "1e8a9b30e85258a23de58b6b34b42d7a247d9fa120dea6158db36f78980b3be0", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "c543757b-6ac8-40bc-b53b-ec5d11139558", "node_type": "1", "metadata": {"page_label": "2", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "a4e700a293588830c9239d39bfc97b488df071c0a7bedbe0d1f19c02b9a94867", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "84e372ae-c36c-4d11-8a6d-c7a459a3dc8d", "node_type": "1", "metadata": {}, "hash": "4b63c24cccb8e3344a5c4e45a07ec273f0815a496795fc62edce3f86e57a98e1", "class_name": "RelatedNodeInfo"}}, "hash": "273003896c31fb10b99421c1480f84624ad8598751673bb23fab77687d0fed5c", "text": "3 Introduction \n \n Cadet Command would like to thank the Dr. Todd A. Crowder from the United States \nMilitary Academy (USMA) Department of Physical Education for his work in assisting us in this \nproject. He graciously allowed us to edit his work on cardio -respiratory training in order to \ntailor it towards ROTC cadets who have varying fitness needs at over 270 schools. Cadet \nCommand would not have been succe ssful in writing this Fitness Handbook without his help and \nthe help of other fitness experts at the USMA and from the United States Army Physical Fitness \nSchool. \n \nBefore You Begin \n \n It is imperative that cadets learn an easy way to reduce the likelihood o f injury while \nusing this Fitness Handbook. Cadets need to recognize that they have an increased risk of lower \nbody injuries than upper body injuries during summer training events. The leading causes of this \nare improperly sized or poorly broken -in boots and inadequate running shoes. Boots that hurt or \nuncomfortable to you at school will cause significantly more discomfort and increase the chance \nof injury during rigorous summer training events like the National Advanced Leadership Camp, \nAirborne School or Air Assault School. A broken in pair of boots should feel as comfortable as \nyour most comfortable pair of shoes. To put it simply, you should be able to walk or run in them \ncomfortably. \n \n Similarly running shoes should fit comfortably and not show sig nificant tread wear. \nRunning places different wear on your shoes than walking does. Using shoes you walk in for \nrunning can place undo stress on your lower body. This stress can increase the risk of injury. \nField Manual 21 -20 divides running shoes int o three categories. Select an impact control shoe if \nyou have high arches or notice that your running shoes tend to wear unevenly on the outside \nedge. Select a motion control shoe if you have flat feet or notice that excessive wear on both the \nextreme ou tside and inside of the sole of the running shoe. Select a balanced shoe if you have \nnormal arches or only see wear on the outside sole beneath the ankle. \n \n Other factors that reduce the likelihood of injuries include adequate warm -ups prior to \nhigh inten sity exercise, proper nutrition and hydration, maintaining recovery periods following \nexercise, and cool -down periods concluding the exercise. \n \n \nEditors Ms. Sheila Visconti \nMajor Paul Baker \n CPT Ellis Goins", "start_char_idx": 1, "end_char_idx": 2469, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "84e372ae-c36c-4d11-8a6d-c7a459a3dc8d": {"__data__": {"id_": "84e372ae-c36c-4d11-8a6d-c7a459a3dc8d", "embedding": null, "metadata": {"page_label": "4", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "6ca528e5-b7b0-4fc0-be2b-d46eda446e3e", "node_type": "4", "metadata": {"page_label": "4", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "0aba5d5f0f1dfbd8c6b7ad2cf4ee8c13c8aa22b9ccad3fbcb4af98a0877676af", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "b806b927-dd7c-496c-a000-5e1c838d930f", "node_type": "1", "metadata": {"page_label": "3", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "273003896c31fb10b99421c1480f84624ad8598751673bb23fab77687d0fed5c", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "18211dac-7144-475c-b2ed-fdb946851e38", "node_type": "1", "metadata": {}, "hash": "b973d19727880478dff2e8ae315fae7807b767d5450ea2d7a6ec298117fd445b", "class_name": "RelatedNodeInfo"}}, "hash": "4b63c24cccb8e3344a5c4e45a07ec273f0815a496795fc62edce3f86e57a98e1", "text": "4 \nPhysical Fitness \n \nTRAINING VARIABLE S \n \nBefore explaining what a physical fitness program should look like, there are some basic \nterms that must be discussed. These principals apply to all programs in general and must be \naddressed in the development of any fitness program. \n \n INTENSITY \u2013 The a mount of effort put into each workout, usually measured by \nheartbeats per minute. For the maximum benefit in each workout, plan on exercising at a \nminimum of 70 percent of the heart rate reserve. There are several scientific ways to your heart \nrate reserve . The simplest way is to begin with you maximum heart rate (220 -Age). Next, \nmeasure your resting heart rate. The heart rate reserve is found by Max heart rate - resting heart \nrate. To train at 70% of the heart rate reserve you would multiply 70% by the heart rate reserve \nand then add your resting heart rate. For a 20 year old with a resting heart rate of 60 to \ndDetermin eing your training heart rate in beats per minute would be 70% x Heart Rate Reserve \n=.70 x (200 -60) + 60 (Resting Heart Rate ) = a traini ng heart rate of 158 beats per min. \n \n DURATION \u2013 The length each exercise period should last. There has been a great deal of \nresearch on this topic. Most experts believe that when working on your cardiovascular endurance \na minimum of 20 to 30 minutes is ne eded to obtain maximum benefit. This holds true for the \nmajority of the population. The only notable exception occurs for long distance or endurance \nathletes (e.g. marathon runners or triathletes ). \n \n FREQUENCY \u2013 The number of workouts one should have per week. Once again experts \nagree that the average person requires a minimum of three workouts per week to improve their \ncurrent level of fitness. Working out less frequently will only maintain a level of fitness; it will \nnot improve the level of fitness. W hen exercising only three times a week, each period should be \nmedium to high intensity. Exercising with consistent frequency can also be referred to as \nREGULARITY. Exercise must be done regularly to produce a training effect. Sporadic exercise \nmay cause mo re harm in the form of injury than benefit from exercise. The same is true for \nextremely intense workouts. They may create injuries. \n \n RECOVERY \u2013 Do not work the same muscle groups hard day after day . Muscles \nneed recovery time. People frequently misund erstand this point. Providing inadequate recovery \ncan explain the reason why most people see little or no gain from excessive exercise. You can \nwork the same muscle groups each day, however, you should work hard one day and easy the \nnext. This is a critic al point because this fitness program is based on a six days a week exercise \nprogram. \n \n GENERAL ADAPTATION PRINCIPAL (GAP) \u2013 Muscles as well as your \ncardiovascular system in the body will adapt to the increasing stress placed upon it through \nexercise. To see gains in a fitness program one must stress the existing muscular and \ncardiovascular systems. This can also be called the OVERLOAD principal. For a muscle to \nincrease in strength, the workload during exercise must be larger than what it normally \nexperie nces.", "start_char_idx": 1, "end_char_idx": 3183, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "18211dac-7144-475c-b2ed-fdb946851e38": {"__data__": {"id_": "18211dac-7144-475c-b2ed-fdb946851e38", "embedding": null, "metadata": {"page_label": "5", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "aa38908a-598f-4913-9a7f-465eda38556e", "node_type": "4", "metadata": {"page_label": "5", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "77771d00e63802a6a96a17dad665989c0cb8e058937cfdfa06234d167a27b22b", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "84e372ae-c36c-4d11-8a6d-c7a459a3dc8d", "node_type": "1", "metadata": {"page_label": "4", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "4b63c24cccb8e3344a5c4e45a07ec273f0815a496795fc62edce3f86e57a98e1", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "06ad1a83-affd-4f04-95e3-92a06b3d4f71", "node_type": "1", "metadata": {}, "hash": "332b92e12903fe11117a3a27911b57e6011e5a3660cc5afab5983441ee2025e7", "class_name": "RelatedNodeInfo"}}, "hash": "b973d19727880478dff2e8ae315fae7807b767d5450ea2d7a6ec298117fd445b", "text": "5 SPECIFICITY \u2013 There are several different exercises and events that can develop your \nmuscular strength as well as cardiovascular fitness. To increase the number of push -ups you can \ndo, simply increase upper body strength through a number of streng th exercises and weights. \nHowever, the best way to improve push -ups requires doing push -ups. Similarly one can improve \ncardiovascular fitness by biking swimming, or walking. However, if the goal remains an \nimproved ability to run, the best exercise will be running. \n \nMAJOR COMPONENTS OF PHYSICAL FITNESS \u2013 There are several components of \nany fitness program. The three major components of most programs are flexibility, strength, \nmuscular endurance, and cardiovascular endurance . These components are the essen tial \nelements of the Army Physical Fitness Program. \n \nHow to Use These Workout Programs \n \n These programs are designed as four week plans. Each program has a workout A & B. \nAlternate workouts daily for 6 days, then rest. For example, perform workout A on Monday, \nWednesday, and Friday; perform workout B on Tuesday, Thursday, and Saturday. Different \nmuscles are trained in workouts A & B, which means you are training each muscle group 3 days \nper week. Rest Sunday. Work cardiovascular exercises into your workouts at least 3 times per \nweek. You may attempt to eventually work up to doing cardio 6 days a week using the hard/easy \ntechnique mentioned under the recovery principle. \n \nFitness Assessment \n \n \nBefore starting any new fitness program it is important to assess ones abilities. This \nincludes knowing strengths as well as weaknesses. Ideally, a fitness program would improve \nweak areas and maintain or improve strength areas. However, before explaining the diagnostic \ntest there are other important factors and p references that should be identified. These factors and \npreferences may include the time of day to workout, how much time is available each day to \nworkout, individual or team sports, and finally the goal of the fitness program. \n The questionnaire attached (FORM 1 -1) is intended to give a fitness trainer the basics \nthey need to personalize a fitness program that will work s.", "start_char_idx": 1, "end_char_idx": 2210, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "06ad1a83-affd-4f04-95e3-92a06b3d4f71": {"__data__": {"id_": "06ad1a83-affd-4f04-95e3-92a06b3d4f71", "embedding": null, "metadata": {"page_label": "6", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "7ed56e22-ceff-4bd6-9d32-c19974fd69bb", "node_type": "4", "metadata": {"page_label": "6", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "e3f471b9ff4f42205425195c7d11e57a705bcca6465c7e0ff572e4a497772e2e", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "18211dac-7144-475c-b2ed-fdb946851e38", "node_type": "1", "metadata": {"page_label": "5", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "b973d19727880478dff2e8ae315fae7807b767d5450ea2d7a6ec298117fd445b", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "b7429334-1299-4cea-afd9-92bb65b7c5a7", "node_type": "1", "metadata": {}, "hash": "850242ccdde9e446995ecb079e59ac66b23412e4c5c595d1a22f5807a233c11d", "class_name": "RelatedNodeInfo"}}, "hash": "332b92e12903fe11117a3a27911b57e6011e5a3660cc5afab5983441ee2025e7", "text": "6 Fitness Assessment Questionnaire \n \nNAME__________________________________ AGE___________ DATE________________ \n \nACADEMIC SCHEDULE : Monday________________________________________________ \n(this Semester) Tuesday________________________________________________ \n Wednesday_____________________________________________ \n Thursday_______________________________________________ \n Friday__________________________________________________ \n Saturday________________________________________________ \n \nEXERCISE HABITS/ PREFERENCES (Select One) \nI ____________ ________________ to exercise and ________________access to a gym \n (like, sometimes like, never want ) (have, do not have) \nI like to workout _________________________________ \n (alone, in a small group, in a large gro up) \nI have ___________________discipline to stick to a fitness program \n ( a little, some, a lot of) \nI need ___________________________to stick to my fitness program \n (no help, some help, a lot of help) \nI ____________________________ to lift weights \n (like, have tried, have never tried) \nI prefer to ________________________ for my cardiovascular endurance training \n (run, walk, bike, swim, skate) \n \nGOALS \nI want to: A. Improve my overall personal fitness \nB. Just pass the APFT \nC. Just improve a particular weakness \nSTATE YOUR PERSONAL GOALS \n______________________________________________________________________________\n______________________________________________________________________________\n_______________________________________ _______________________________________\n______________________________________________________________________________\n______________________________________________________________________________ \n \nSELF ASSESSMENT (Select: None, Beginner, Average, Above Ave rage, Excellent) \nFlexibility________________ \nStrength__________________ \nCardiovascular Endurance____________________ \n \nList your weakness \n______________________________________________________________________________\n_________________________________________ _____________________________________ \nList your strengths \n______________________________________________________________________________\n______________________________________________________________________________ \nWork Form 1 -1", "start_char_idx": 1, "end_char_idx": 2499, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "b7429334-1299-4cea-afd9-92bb65b7c5a7": {"__data__": {"id_": "b7429334-1299-4cea-afd9-92bb65b7c5a7", "embedding": null, "metadata": {"page_label": "7", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "85eaf036-64a2-4c1a-bb4b-e1ac665e6dfc", "node_type": "4", "metadata": {"page_label": "7", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "8d8424828c29440b3bef767e077748a496f1531d66975a6b43b38bc9cc07ffe6", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "06ad1a83-affd-4f04-95e3-92a06b3d4f71", "node_type": "1", "metadata": {"page_label": "6", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "332b92e12903fe11117a3a27911b57e6011e5a3660cc5afab5983441ee2025e7", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "0e4ff819-5045-4863-861b-e1d6673b2cd0", "node_type": "1", "metadata": {}, "hash": "65226fd8bb741e08af48a1e481e860ac1bf72dd5798eacc6bb72d456f32d31b0", "class_name": "RelatedNodeInfo"}}, "hash": "850242ccdde9e446995ecb079e59ac66b23412e4c5c595d1a22f5807a233c11d", "text": "7 \n \n \nDiagnostic Test \nThe purp ose of the diagnostic test is to assess one\u2019s level of flexibility, strength and \ncardiovascular endurance. This diagnostic test is composed of 6 events. The six events are as \nfollows and will be performed in order. A brief warm -up period will precede the administration \nof the test. The warm up should consist of a combination of stretching exercises and jogging in \nplace for 3 to 5 minutes. . The warm -up may consists of jogging in place for 3 minutes, starting \nslowly and increasing intensity to warm the bod y\u2019s muscles and ligaments. Light stretching \nshould follow the warm -up. \n 1. First event: Bench Press . Cadets will perform a 1 -rep maximum of this exercise to \ndetermine chest, shoulders, and triceps strength. A cadet should begin with a weight which they \nare confident they can press. Allow at least 1 minute rest between attempts. The weight will be \nincreased at the cadet\u2019s request and he will perform the exercise again. Allow no more than 5 \nattempts to reach the 1 -rep maximum. Any failed attempt terminates the exercise. The last \ncorrect repetition will count as the 1 -rep maximum. \n \n \n Figure 1 \n \n (1) Equipment . Flat weight bench. At least 1, preferably 2 spotters. Lifting gloves are \nauthorized. Bench press shirts are not authorized. (2) Performance . Lie in a supine position on \na flat bench with your legs positioned a t the sides of the bench and your feet flat on the floor. \nUsing a handgrip that is about 6 inches wider than your shoulder width, bring the barbell to arms \nlength above the chest but in line with the shoulders (see fig 1). If two spotters are available th ey \nwill position themselves on each side of the bar. The spotters may assist in the liftoff. If only \none spotter is available, he/she will be at the lifter\u2019s head to assist. Once the bar is at the start \nposition the spotter will release the bar. Lower the barbell to the chest and make a definite \npause. As soon as momentum has ceased the grader will yell press. Press the barbell to the start \nposition to complete the repetition. The spotter will not touch the barbell during the repetition", "start_char_idx": 1, "end_char_idx": 2281, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "0e4ff819-5045-4863-861b-e1d6673b2cd0": {"__data__": {"id_": "0e4ff819-5045-4863-861b-e1d6673b2cd0", "embedding": null, "metadata": {"page_label": "8", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "82147fd6-7c90-4e26-9f1b-8d1960271864", "node_type": "4", "metadata": {"page_label": "8", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "8c16fe7fc392b1406e4649a12df55d26b8ef4eeb44844b05f1489fa45ed8b50b", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "b7429334-1299-4cea-afd9-92bb65b7c5a7", "node_type": "1", "metadata": {"page_label": "7", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "850242ccdde9e446995ecb079e59ac66b23412e4c5c595d1a22f5807a233c11d", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "530a906b-bc0c-4c59-8c69-83a00a8e1150", "node_type": "1", "metadata": {}, "hash": "689f8df257c7149db7b0afd1e440cb3fa850ec14ab9154e02dff8e3fcae11772", "class_name": "RelatedNodeInfo"}}, "hash": "65226fd8bb741e08af48a1e481e860ac1bf72dd5798eacc6bb72d456f32d31b0", "text": "8 unless absolu tely necessary. If the spotter has to assist the lifter during the repetition the event is \nterminated. \nUpper Body Strength = 1 rep max in pounds divided by body weight in pounds \n Males Females \n5 greater than 1.26 5 greater than .78 \n4 1.17 - 1.25 4 .72 - .77 \n3 .97 - 1.16 3 .59 - .71 \n2 .88 - .96 2 .53 - .58 \n1 less than .87 1 less than .52 \n \n 2. Second Event: Push -up. Cadets will perform as many push -ups as they can to \ndetermine the muscular endurance of the chest shoulder, and triceps muscles. \n (1) Equipment . Flat area. \n (2) Performance . On the command 'get set,' assume the front -leaning rest position by \nplacing your hands where they are comfortable for you. Your feet may be together or up to 12 \ninches a part. When viewed from the side, your body should form a generally straight line from \nyour shoulders to your ankles. On the command 'go,' begin the push -up by bending your elbows \nand lowering your entire body as a single unit until your upper arms are at l east parallel to the \nground. Then, return to the starting position by raising your entire body until your arms are fully \nextended. Your body must remain rigid in a generally straight line and move as a unit while \nperforming each repetition. At the end of e ach repetition, the scorer will state the number of \nrepetitions you have completed correctly. If you fail to keep your body generally straight, to \nlower your whole body until your upper arms are at least parallel to the ground, or to extend your \narms compl etely, that repetition will not count, and the scorer will repeat the number of the last \ncorrectly performed repetition. An altered, front -leaning rest position is the only authorized rest \nposition. That is, you may sag in the middle or flex your back. Wh en flexing your back, you may \nbend your knees, but not to such an extent that you are supporting most of your body weight with \nyour legs. If this occurs, your performance will be terminated. You must return to, and pause in, \nthe correct starting position b efore continuing. If you rest on the ground or raise either hand or \nfoot from the ground, your performance will be terminated. You may reposition your hands \nand/or feet during the event as long as they remain in contact with the ground at all times. \nCorrec t performance is important. You will do as many push -ups as you can; there is no time \nlimit. \n 3. Third Event: Curl -up. Cadets will perform the curl -up exercise to assess abdominal \nstrength and endurance. \n (1) Equipment . Mat, Ruler, metronom e, stop watch \n (2) Performance . Start with your back on the floor with your knees bent at a 90 degree \nangle (feet 12 to 18 inches away from the buttocks). Place your arms by your sides with palms \ndown on the floor, elbows locked, and fingers stra ight. The grader will place a ruler or draw a \nline 12 cm away from the longest finger tip and set metronome to a cadence of 50 beats per", "start_char_idx": 1, "end_char_idx": 3035, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "530a906b-bc0c-4c59-8c69-83a00a8e1150": {"__data__": {"id_": "530a906b-bc0c-4c59-8c69-83a00a8e1150", "embedding": null, "metadata": {"page_label": "9", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "6df880cd-525b-4947-9b23-e04a70cc0e84", "node_type": "4", "metadata": {"page_label": "9", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "f1e0a9f6457354fb325c187000a3b49233f300dc3b68d73ab28db1c814da7868", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "0e4ff819-5045-4863-861b-e1d6673b2cd0", "node_type": "1", "metadata": {"page_label": "8", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "65226fd8bb741e08af48a1e481e860ac1bf72dd5798eacc6bb72d456f32d31b0", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "2bfbf648-4a81-4940-8928-34f28ad18de0", "node_type": "1", "metadata": {}, "hash": "e2b4f13234758dcff8995dda6c2dc551575204d4a75c2246626cc78467c6d9c0", "class_name": "RelatedNodeInfo"}}, "hash": "689f8df257c7149db7b0afd1e440cb3fa850ec14ab9154e02dff8e3fcae11772", "text": "9 minute. Curl your head and upper back upward, keeping arms stiff, reaching forward along the \nfloor to touch the line. Your fingers, feet and buttocks must stay on the floor during the entire \ncurl-up. Slide the palms of the hands (extended arms) along the mat until the fingertips of both \nhands just touch the 12 cm line. Keep the arms straight. Lower your body until th e back is flat \nagainst the ground. Perform the movement following the cadence of the metronome (25 curl -ups \nper minute). Take the same amount of time to perform the raising and lowering phases. The test \nscore is the number of complete touches on the lin e until the rhythm cannot be followed. If you \ndo not have a Metronome, conduct standard bent knee sit -ups with your hands crossed over your \nchest. Do as many as you can in a 2 minute period. \nMale \nAGE 15-19 20-29 30-39 \n Excellent >74 >74 >74 \n Above Avera ge 35 - 74 31 - 74 36 - 74 \n Average 24 - 34 24 - 30 26 - 35 \n Below Average 8 - 23 4 - 23 0 - 23 \n \nFemale \nAGE 15-19 20-29 30-39 \n Excellent >74 >69 >54 \n Above Average 30 - 74 30 - 69 28 - 54 \n Average 24 - 29 21 - 29 15 - 27 \n Below Average 10 - 23 5 - 20 0 - 14 \n \nFourth Event: Step Test . Cadets will perform the 3 -minute step test to determine \ncardiovascular endurance. \n(1) Equipment . Metronome, 12 inch step, stopwatch. \n(2) Performance . Cadets will step up (1 -2) and down (3 -4) in cadence wit h the metronome \nwhich is set at 96 beats per minute (4 clicks = one step cycle) for a stepping rate of 24 steps per \nminute. Cadets will step up and down on the 12 -inch bench for 3 minutes. Immediately after the \n3-minute stepping exercise, the cadet is to sit down and within 5 seconds , the tester is to take the \nsubject's heart rate for one minute. The total one -minute post -exercise heart rate is the subject's \nscore for the test. Compare to YMCA Norms below. In the event you do not have a Metronome, \nthe tester will count one step -two step -three step -four step in an attempt to come close to 96 \nbeats per minute. Needless to say, this will result in a less accurate evaluation. Example: A 18 -\nyear old female performs the step test with a final heart rate of 95 . Looking at the table she falls \nunder the above average profile.", "start_char_idx": 1, "end_char_idx": 2549, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "2bfbf648-4a81-4940-8928-34f28ad18de0": {"__data__": {"id_": "2bfbf648-4a81-4940-8928-34f28ad18de0", "embedding": null, "metadata": {"page_label": "10", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "6969aa8f-7c41-4cc1-b14c-e654f5afe807", "node_type": "4", "metadata": {"page_label": "10", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "a21837b81c119032aed9f6a3ca445e95df6a973c9da1e60ea51966ed011ed83d", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "530a906b-bc0c-4c59-8c69-83a00a8e1150", "node_type": "1", "metadata": {"page_label": "9", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "689f8df257c7149db7b0afd1e440cb3fa850ec14ab9154e02dff8e3fcae11772", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "3de6f4c9-bb4e-41f2-98d8-fe1a3e854291", "node_type": "1", "metadata": {}, "hash": "628715245952e236319709d8dcfeb5c24a956b8f639a3b58cd7f90e79a4f7464", "class_name": "RelatedNodeInfo"}}, "hash": "e2b4f13234758dcff8995dda6c2dc551575204d4a75c2246626cc78467c6d9c0", "text": "10 \n \nPhysical Fitness Evaluation on Profile for 3 -Minute Step Test (Hea rt Rate values in beats \nper minute) \nMALE \nAGE 18-25 26-35 36-45 \nClassification \nExcellent 70-78 73-79 72-81 \nGood 79-88 80-88 82-94 \nAbove Average 89-97 89-97 95-102 \nAverage 98-104 98-106 103-111 \nBelow Average 105-114 109-116 112-118 \nPoor 115-128 117-126 119-128 \nVery Poor 129-164 127-164 129-168 \nFEMALE \nAGE 18-25 26-35 36-45 \nClassification \nExcellent 70-78 73-79 72-81 \nGood 79-88 80-88 82-94 \nAbove Average 89-97 89-97 95-102 \nAverage 98-104 98-106 103-111 \nBelow Average 105-114 109-116 112-118 \nPoor 115-128 117-126 119-128 \nVery Poor 129-164 127-164 129-168", "start_char_idx": 1, "end_char_idx": 776, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "3de6f4c9-bb4e-41f2-98d8-fe1a3e854291": {"__data__": {"id_": "3de6f4c9-bb4e-41f2-98d8-fe1a3e854291", "embedding": null, "metadata": {"page_label": "11", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "0c28c622-6500-4709-a944-91aac55669cc", "node_type": "4", "metadata": {"page_label": "11", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "0c4093ff4bcd4be2da9e22d859032290e1b6f97ac5b38b95de8f01c1ca0c8d50", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "2bfbf648-4a81-4940-8928-34f28ad18de0", "node_type": "1", "metadata": {"page_label": "10", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "e2b4f13234758dcff8995dda6c2dc551575204d4a75c2246626cc78467c6d9c0", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "58be9301-844c-478d-b10c-7c314af1509f", "node_type": "1", "metadata": {}, "hash": "ccf2110b94735ffcbe88bf9787743f1e083f2b7d499a39ba19fd51da7209af7d", "class_name": "RelatedNodeInfo"}}, "hash": "628715245952e236319709d8dcfeb5c24a956b8f639a3b58cd7f90e79a4f7464", "text": "11 5. Fifth Event: Sit & Reach . Cadets will perform the sit and reach to determine hamstring \nand lower back flexibility. \n (1) Equipment . Ruler. \n (2) Performance . Sit on the floor with legs out straight ahead and shoes off. The tester \nholds both knees flat against the floor. Lean forward slowly as far as possible and hold the \ngreatest stretch for two seconds. Make sure there is no jerky movements, a nd that the fingertips \nremain level and the legs flat. The score is recorded as the distance before (negative) or beyond \n(positive) from the toes. Repeat twice and record the best score. The table below (figure 3) gives \nyou a guide for expected scores in cm for adults. \n Men (cm from toes) Women (cm from toes ) \nSuper > +27 > +30 \nExcellent +17 to +27 +21 to +30 \nGood +6 to +16 +11 to +20 \nAverage 0 to +5 +1 to +10 \nFair -8 to \u20131 -7 to 0 \nPoor -19 to -9 -14 to -8 \nVery poor < -20 < -15", "start_char_idx": 1, "end_char_idx": 957, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "58be9301-844c-478d-b10c-7c314af1509f": {"__data__": {"id_": "58be9301-844c-478d-b10c-7c314af1509f", "embedding": null, "metadata": {"page_label": "12", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "d22a2c36-7cc8-4acd-bf51-6b1fbe0840cf", "node_type": "4", "metadata": {"page_label": "12", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "78c07f84f3a3183d970aa0d9228483949586a41a0634edc4e4b40c6dfdde40df", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "3de6f4c9-bb4e-41f2-98d8-fe1a3e854291", "node_type": "1", "metadata": {"page_label": "11", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "628715245952e236319709d8dcfeb5c24a956b8f639a3b58cd7f90e79a4f7464", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "9d3b1345-42b9-42c1-8bc8-e350a6fb70ea", "node_type": "1", "metadata": {}, "hash": "903e1b0bab7ea68ca16f09f6f7660d0f4ad0a8c77314e0ef206977a911347ff5", "class_name": "RelatedNodeInfo"}}, "hash": "ccf2110b94735ffcbe88bf9787743f1e083f2b7d499a39ba19fd51da7209af7d", "text": "12 \n \n 6. Sixth Event: Illinois Agility Run Test . Cadets will perform the Illinois Agility Run Test \nto test agility. \n(1) Equipment . flat surface (minimum 20m x10m area), 8 cones, a stop watch. \n \n (2) Course . The length of the course is 10 mete rs and the width (distance between the start \nand finish points) is 5 meters. On the track you could use 5 lanes. 4 cones can be used to mark \nthe start, finish and the two turning points. Each cone in the center is spaced 3.3 meters apart. \n \n \n \nGender Excellent Above Average Average Below Average Poor \nMale <15.2 secs 15.2 - 16.1 secs 16.2 - 18.1 secs 18.2 - 18.3 secs >18.3 secs \nFemale <17.0 secs 17.0 - 17.9 secs 18.0 - 21.7 secs 21.8 - 23.0 secs >23.0 secs", "start_char_idx": 1, "end_char_idx": 790, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "9d3b1345-42b9-42c1-8bc8-e350a6fb70ea": {"__data__": {"id_": "9d3b1345-42b9-42c1-8bc8-e350a6fb70ea", "embedding": null, "metadata": {"page_label": "13", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "30ac7fd2-23ec-4577-8a66-ad48d231b8f4", "node_type": "4", "metadata": {"page_label": "13", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "2aabb47809e64bbfe791b29663db15eae9cb1c7e1d4fab7aabb2314c830c6544", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "58be9301-844c-478d-b10c-7c314af1509f", "node_type": "1", "metadata": {"page_label": "12", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "ccf2110b94735ffcbe88bf9787743f1e083f2b7d499a39ba19fd51da7209af7d", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "b9f0d670-7633-46fc-a687-c3e8a2bb7cff", "node_type": "1", "metadata": {}, "hash": "0db4caf69bb886e1361d852b9ef614bd381b5f11da026cfc4635469a3417891f", "class_name": "RelatedNodeInfo"}}, "hash": "903e1b0bab7ea68ca16f09f6f7660d0f4ad0a8c77314e0ef206977a911347ff5", "text": "13 Administration . Professors of Military Science & Leadership (PMS) should administer the \ndiagnostic test in the assessment phase of the fitness program development. Use the Diagnostic \nTest Score Card provided. The next diagnostic test should occur no later than week six. \nSubsequent diagnostic tests should be given every six weeks. After the initial diagnostic it is \nacceptable to substitute the APFT as a diagnostic tool. PMSs or their d esignated fitness expert \nshould regularly monitor the fitness logs of cadets and provide guidance as needed. \n \n \n \n \nDiagnostic Test Score Card \n \nLast Name First Name MI \nGender M or F Age \n \nHeight _____inches Weight ______lbs Body Fat ______% \nBench Press Lift 1_____ 2_____ \n3_____ 4_____ 5_____ \n \n1-RM = lbs 1 Rep Maximum Divided by \nBodyweight = \n \n \nPush -up Repetitions_______ \n \nCurl-up Repetitions_______ \n \nStep Test 1-minute post -exercise heart rate \n _______beats \n \nSit & Reach Distance from toes (+ or -) \n ________cm \n \nIllinois Agility Run Test Time____________", "start_char_idx": 1, "end_char_idx": 1114, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "b9f0d670-7633-46fc-a687-c3e8a2bb7cff": {"__data__": {"id_": "b9f0d670-7633-46fc-a687-c3e8a2bb7cff", "embedding": null, "metadata": {"page_label": "14", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "1096c1b6-39fc-4b6e-9925-e8eb85dcf0d8", "node_type": "4", "metadata": {"page_label": "14", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "d3fafe3c757381cc2da4be881a4c5984b0eb8720ce9c0850ef604a11b5a019bf", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "9d3b1345-42b9-42c1-8bc8-e350a6fb70ea", "node_type": "1", "metadata": {"page_label": "13", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "903e1b0bab7ea68ca16f09f6f7660d0f4ad0a8c77314e0ef206977a911347ff5", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "395c1a5d-fc24-4e80-a28f-1421bcd4b1c4", "node_type": "1", "metadata": {}, "hash": "f6cde1169b32e04af7f5d815b6ce1ef6a8a5c23b7190527689b11f0add0a6fae", "class_name": "RelatedNodeInfo"}}, "hash": "0db4caf69bb886e1361d852b9ef614bd381b5f11da026cfc4635469a3417891f", "text": "14 Flexibility \n \nFlexibility is an important component of your fitness program. Many activity - related \ninjuries have their root in lack of flexibility. Think of your muscles as rubber bands. When they \nare cold they are rigid and brittle. When warm they stretch and retract more easily. Conducting a \ngood warm -up prior to exercising and a good cool -down upon completion will help prevent \ninjury and reduce muscle soreness. \nNo matter what your current fitness level, you should always begin your exercise sessions \nwith a warm -up. A good warm -up sequence is as follows. Jog in place or a specified location \nfor one to two minutes. This causes a gr adual increase in the heart rate, blood pressure, \ncirculation, and increases the temperature of the active muscles. Next, perform slow joint \nrotation exercises (for example, arm circles, knee/ankle rotations) to gradually increase the joint's \nrange of mot ion. Work each major joint for 5 to 10 seconds. Finally, stretch the muscles to be \nused during the upcoming activity slowly. This will \"loosen up\" muscles and tendons so they can \nachieve greater ranges of motion with less risk of injury. Hold each stretch position for 10 to 15 \nseconds, and do not bounce or bob. \nImmediately following your exercise session stretch as part of your cool -down. After \nexercising, when your muscles are their warmest is the best time to improve your flexibility. Do \nnot limit flex ibility exercises to warm -up and cool -down only. Take the time to dedicate \nsessions to flexibility. Stretching throughout the day is also a great idea. Stretching is one form \nof exercise that takes very little time relative to the benefits gained. Some of the more common \nflexibility exercises are listed under the flexibility exercises. Assume all stretching positions \nslowly until you feel tension or slight discomfort. Hold each position for at least 10 to 15 seconds \nduring the warm -up and cool -down. Dev elopmental stretching to improve flexibility requires \nholding each stretch for 30 seconds or longer.", "start_char_idx": 1, "end_char_idx": 2074, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "395c1a5d-fc24-4e80-a28f-1421bcd4b1c4": {"__data__": {"id_": "395c1a5d-fc24-4e80-a28f-1421bcd4b1c4", "embedding": null, "metadata": {"page_label": "15", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "48877e91-1eb2-4bef-9040-2bb5eee50095", "node_type": "4", "metadata": {"page_label": "15", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "7882e04f9044f68ab76043ea186948e48c5379ff3d7f938504e369943e4f2ccc", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "b9f0d670-7633-46fc-a687-c3e8a2bb7cff", "node_type": "1", "metadata": {"page_label": "14", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "0db4caf69bb886e1361d852b9ef614bd381b5f11da026cfc4635469a3417891f", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "99d5f40b-b46b-43a2-adad-83ce9da24f9f", "node_type": "1", "metadata": {}, "hash": "2c28e7b0d7c228dc581a358a60eb989fa5ab54536f11d3fae6e4aa39746a86aa", "class_name": "RelatedNodeInfo"}}, "hash": "f6cde1169b32e04af7f5d815b6ce1ef6a8a5c23b7190527689b11f0add0a6fae", "text": "15 \nPROGRAM DESCRIPTION \n \nThese Fitness Work -out sheets are designed to be implemented on a workout plan A \nfollowed the next day by a workout plan B. Workou t A will focus on lower body strength and \nendurance while workout plan B will focus on upper body strength and endurance. Both days \nincorporate some abdominal work. Remember it is important to maintain a period of recovery \nfor the abdominal muscles. Try ing to overachieve early in a workout program can lead to injury. \nThe reason there is a range within the abdominal exercises is to promote recovery. If you are \nproviding yourself adequate time to recover, over time you should see your abilities increasin g. \n \nThe cardiorespiratory workouts need to be included into the program. If the program \nselected is exclusively running (e.g. group run, fartlek, or interval) it should replace the A \nworkout plan. However, if you choose a guerrilla or grass drill workou t plan it could substitute \nfor either the A or the B Workout plan. The minimum frequency of cardiorespiratory workouts \nis two to three per week. For borderline runners the number of workouts may be as high as three \nto five per week and may consist of a c ombination of intervals, grass, and guerrilla drills. The \ndetermining factor for the intensity and frequency of cardiorespiratory training will depend on \nthe ability and fitness level of the cadet and the intensity of the workout. \nFor some reason if you miss A workout then the next workout would be the A workout. \nIn a week you should expect to do a total of six workouts per week.", "start_char_idx": 1, "end_char_idx": 1596, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "99d5f40b-b46b-43a2-adad-83ce9da24f9f": {"__data__": {"id_": "99d5f40b-b46b-43a2-adad-83ce9da24f9f", "embedding": null, "metadata": {"page_label": "16", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "be660409-acc4-43b7-b369-771b4f5e4560", "node_type": "4", "metadata": {"page_label": "16", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "f02820a162b1c29ad8868f44e044b11019414f79e708309430d069440ececfdd", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "395c1a5d-fc24-4e80-a28f-1421bcd4b1c4", "node_type": "1", "metadata": {"page_label": "15", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "f6cde1169b32e04af7f5d815b6ce1ef6a8a5c23b7190527689b11f0add0a6fae", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "f8f201d1-d7a6-45d7-bf46-a4f5d59624fb", "node_type": "1", "metadata": {}, "hash": "db278cfef854f829ffa6c484ad0c4705645d1aeed9242690d22b25715623493a", "class_name": "RelatedNodeInfo"}}, "hash": "2c28e7b0d7c228dc581a358a60eb989fa5ab54536f11d3fae6e4aa39746a86aa", "text": "16 The Road to Fitness \n \n \n WORKOUT A \n EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4 \nSQUAT Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 12 -15 reps / / / / \nSet 2 12 -15 reps / / / / \nSet 3 12 -15 reps / / / / \nLEG CURLS Weight/Reps Weight/R eps Weight/Reps Weight/Reps \nSet 1 12 -15 reps / / / / \nSet 2 12 -15 reps / / / / \nSet 3 12 -15 reps / / / / \nDeadlifts Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 12 -15 reps / / / / \nSet 2 12 -15 reps / / / / \nSet 3 12 -15 reps / / / / \nLEG EXTENSION Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 12 -15 reps / / / / \nSet 2 12 -15 reps / / / / \nSet 3 12 -15 reps / / / / \nCALF RAISES Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 12 -15 reps / / / / \nSet 2 12 -15 reps / / / / \nSet 3 12 -15 reps / / / / \nABDOMINAL \nSIT-UP 1 minute \nSWISS -BALL CRUNCH 1 minute \nREVERSE CRUNCH 1 minute \n \n \nBeginner Routine: Do one set of 12 -15 reps of each exercise. Use a weight that you can lift at \nleast 12 times. When you complete 15 rep s, increase the weight at your next workout. Move \nquickly from exercise to exercise, resting at most 30 seconds between exercises unless you are \nexceeding your training heart rate. If you are , increase the rest period between exercises. As you \nprogress, y ou should be able to decrease the rest between exercises while maintaining your \ntraining heart rate. \n \nSPEED: Perform each rep deliberately slower than what seems like your natural speed. This \nkeeps your muscles under tension longer and helps build them fa ster.", "start_char_idx": 1, "end_char_idx": 2001, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "f8f201d1-d7a6-45d7-bf46-a4f5d59624fb": {"__data__": {"id_": "f8f201d1-d7a6-45d7-bf46-a4f5d59624fb", "embedding": null, "metadata": {"page_label": "17", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "7a773933-9692-4a5a-84c0-ef9a41984db8", "node_type": "4", "metadata": {"page_label": "17", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "b7e2304c7940a7607a89b5b59a7bda6ee65d5a910d286b14c237ac6c8c6bf929", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "99d5f40b-b46b-43a2-adad-83ce9da24f9f", "node_type": "1", "metadata": {"page_label": "16", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "2c28e7b0d7c228dc581a358a60eb989fa5ab54536f11d3fae6e4aa39746a86aa", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "b6848b23-88da-40e7-8c0a-d453b198a65e", "node_type": "1", "metadata": {}, "hash": "24f6e0869ef6448266a93ba643be435826c65ea8ddffde28aa4c699f75792b2d", "class_name": "RelatedNodeInfo"}}, "hash": "db278cfef854f829ffa6c484ad0c4705645d1aeed9242690d22b25715623493a", "text": "17 The Road to Fitness \nWORKOUT B \n EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4 \nBENCH PRESS Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 12 -15 reps / / / / \nSet 2 12 -15 reps / / / / \nSet 3 12 -15 reps / / / / \nINCLINE BENCH PRESS Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 12 -15 reps / / / / \nSet 2 12 -15 reps / / / / \nSet 3 12 -15 reps / / / / \nDUMBELL SHOULDER PRESS Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 12 -15 reps / / / / \nSet 2 12 -15 reps / / / / \nSet 3 12 -15 reps / / / / \nLATERAL RAISES Weight/Reps Weight/Reps Weight/Reps Weig ht/Reps \nSet 1 12 -15 reps / / / / \nSet 2 12 -15 reps / / / / \nSet 3 12 -15 reps / / / / \nDIPS Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 12 -15 reps / / / / \nSet 2 12-15 reps / / / / \nSet 3 12 -15 reps / / / / \nABDOMINAL \nWEIGHTED SIT -UP 15-25 \nREVERSE CRUNCH 15-25 \nBODY TWIST 15-25 \n \n \nBeginner Goals: Exercise consistently with short focused workouts. Build endurance through \nhigh-repetition strength training and moderate intensity cardiovascular exercise. See rapid \nincreases in strength and modest gains in muscle mass. Advanced Goals: You\u2019ll focus more \nenergy on strength training. Help your body recover fr om nagging injuries with short, low \nvolume routines. You should leave the gym feeling as if you could have done a lot more. Give \nyour muscle building systems a boost responding from a higher -volume routine to a change in \nvolume.", "start_char_idx": 1, "end_char_idx": 1839, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "b6848b23-88da-40e7-8c0a-d453b198a65e": {"__data__": {"id_": "b6848b23-88da-40e7-8c0a-d453b198a65e", "embedding": null, "metadata": {"page_label": "18", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": 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"hash": "6d7cba1b834077fbc755744c992749febcda926e247c947c65d397a624347325", "class_name": "RelatedNodeInfo"}}, "hash": "24f6e0869ef6448266a93ba643be435826c65ea8ddffde28aa4c699f75792b2d", "text": "18 Increase Muscle Mass \n WORKOUT A \n EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4 \nLeg Press Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 12 -15 / / / / \nSet 2 12 -15 / / / / \nSet 3 1 2-15 / / / / \nLunges Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 12 -15 / / / / \nSet 2 12 -15 / / / / \nSet 3 12 -15 / / / / \nLeg Curls Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 12 -15 / / / / \nSet 2 12 -15 / / / / \nSet 3 12 -15 / / / / \nLeg Extensions Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 12 -15 / / / / \nSet 2 12 -15 / / / / \nSet 3 12 -15 / / / / \nSeated Calves Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 12 -15 / / / / \nSet 2 12 -15 / / / / \nSet 3 12 -15 / / / / \nABDOMINAL \nCrunch Circuit 25-30 \nOblique Crunches 30-40 each side \nSuperman 20-25", "start_char_idx": 1, "end_char_idx": 1235, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "c55cad28-d643-4bb6-9fc1-a2fe6f5fce91": {"__data__": {"id_": "c55cad28-d643-4bb6-9fc1-a2fe6f5fce91", "embedding": null, "metadata": {"page_label": "19", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "5f60e80d-0762-4424-a8b1-2035f672a636", "node_type": "4", "metadata": {"page_label": 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"RelatedNodeInfo"}}, "hash": "6d7cba1b834077fbc755744c992749febcda926e247c947c65d397a624347325", "text": "19 \nIncrease Muscle Mass \n WORKOUT B \n \n EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4 \nCHEST Triset 1 Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nIncline Dumbbell Bench / / / / \nFlat Dumbbell Bench / / / / \nDecline Dumbbell Bench / / / / \nBACK Triset 2 Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nLat Pull Down / / / / \nUpright Row / / / / \nStraight Arm Lat Pull -\ndown / / / / \nSHOULDER Triset 3 Weight/Reps Weight/Reps Weight/Reps Weigh t/Reps \nDumbbell Shoulder Press / / / / \nCleans / / / / \nSeated Bent Over Row / / / / \nARM/BICEPS Triset 4 Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nStanding Bicep Curl / / / / \nPreacher Curl / / / / \nHammer -Grip Bicep Curl / / / / \nARM/TRICEPS Triset 5 Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nTricep Pushdown / / / / \nFrench Curls / / / / \nTricep Kickbacks / / / / \nABDOMINAL \nCrunch Circuit 25-30 \nOblique Crunches 30-40 each side \nSuperman 20-25 \nBeginner Goals: Perform equal volumes of work for all upper -body parts to strengthen \nstabilizer muscles. Start to see significant increases in muscle size and definition. Combine \ncardiovascular training with resistance training to maximize benefit. \n \nAdvanced Goals: Bolster upper -body muscle and strength with multiple upper -body workouts \nin the same week. Increase your body\u2019s ability to tolerate max cardiovascular effort in order to \nimprove endurance and increase metabolism.", "start_char_idx": 1, "end_char_idx": 1857, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "729a2fb3-76e6-4e18-aea4-eabfbfd163f2": {"__data__": {"id_": "729a2fb3-76e6-4e18-aea4-eabfbfd163f2", "embedding": null, "metadata": {"page_label": "20", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], 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"metadata": {}, "hash": "281c8967f77acea176c16338e0d4af060edd1b3f75fdb7698c4e380828b70b96", "class_name": "RelatedNodeInfo"}}, "hash": "75e5eefb3b371b78b0dc99fc3824dc6830e2d6ba265f99f18a930984543b0b43", "text": "20 Get Stronger \n WORKOUT A \n \n EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4 \nSquats Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nWarm -up Set 1&2 6 reps / / / / \nSet 3 5 -8 reps / / / / \nSet 4 5 -8 reps / / / / \nSet 5 5 -8 reps / / / / \nLunges Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nWarm -up Set 1&2 6 reps / / / / \nSet 3 5 -8 reps / / / / \nSet 4 5 -8 reps / / / / \nSet 5 5 -8 reps / / / / \nLeg Curls Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nWarm -up Set 1&2 6 reps / / / / \nSet 3 5 -8 reps / / / / \nSet 4 5 -8 reps / / / / \nSet 5 5 -8 reps / / / / \nLeg Exten sions Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nWarm -up Set 1&2 6 reps / / / / \nSet 3 5 -8 reps / / / / \nSet 4 5 -8 reps / / / / \nSet 5 5 -8 reps / / / / \nSeated Calves Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nWarm -up Set 1&2 6 reps / / / / \nSet 3 5 -8 reps / / / / \nSet 4 5 -8 reps / / / / \nSet 5 5 -8 reps / / / / \nABDOMINAL \nSit-ups 90 sec max \nWeighted sit -ups 45 sec max \nIncline sit -ups 30 sec max", "start_char_idx": 1, "end_char_idx": 1584, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "92903baa-fc8d-4fc1-9cbe-284342de9820": {"__data__": {"id_": "92903baa-fc8d-4fc1-9cbe-284342de9820", "embedding": null, "metadata": {"page_label": "21", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": 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"class_name": "RelatedNodeInfo"}, "3": {"node_id": "0f022c9d-5388-43ef-8ffe-e93d71bed0e0", "node_type": "1", "metadata": {}, "hash": "17d42116f210b1f0e714af99d4c1f986f6708849fd79adea69aa0283a56bec08", "class_name": "RelatedNodeInfo"}}, "hash": "281c8967f77acea176c16338e0d4af060edd1b3f75fdb7698c4e380828b70b96", "text": "21 Get Stronger in 4 WEEKS \nWORKOUT B \n \n EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4 \nROPE CLIMB \nSet 1 30 FT \nSet 2 (Drop) 20 FT \nCURL AND PRESS Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 15 reps / / / / \nSet 2 (Drop) 10 reps / / / / \nLATERAL RAISE Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 15 reps / / / / \nSet 2 (Drop) 10 re ps / / / / \n90-Degree Lateral Raise Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 15 reps / / / / \nSet 2 (Drop) 10 reps / / / / \nDumbell Shoulder Press Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 15 reps / / / / \nSet 2 (Drop) 10 reps / / / / \nLateral Raise Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 15 reps / / / / \nSet 2 (Drop) 10 reps / / / / \nDumbell Row Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 15 reps / / / / \nSet 2 (Drop) 10 reps / / / / \nTriceps Kickback Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 15 reps / / / / \nSet 2 (Drop) 10 reps / / / / \nABDOMINAL \nCRUNCH 35-40 \nREVERSE CRUNCH 20-25 \nFLUTTER KICKS 35-50 \nGoals: Perform low -repetition sets with heavier weights than you\u2019ve been using (This will \nrapidly improve your strength). Do longer cardiovascular intervals. Improve shoulder -joint \nintegrity to help keep yourself injury -free.", "start_char_idx": 1, "end_char_idx": 1477, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "0f022c9d-5388-43ef-8ffe-e93d71bed0e0": {"__data__": {"id_": "0f022c9d-5388-43ef-8ffe-e93d71bed0e0", "embedding": null, "metadata": {"page_label": "22", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "73431aef-78f8-4c93-8486-e97eccc2d392", "node_type": "4", "metadata": {"page_label": "22", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "ddfc28ee661b7f6514c70bded21c4450ba69e6629d22ff4a7b68020182677fe3", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "92903baa-fc8d-4fc1-9cbe-284342de9820", "node_type": "1", "metadata": {"page_label": "21", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "281c8967f77acea176c16338e0d4af060edd1b3f75fdb7698c4e380828b70b96", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "ec0d1d2c-8981-4363-9b54-1e8511d74b68", "node_type": "1", "metadata": {}, "hash": "656964c278b496aebdf2154b5e0f2ea06f5d4b126287980fc0d79c33d25ac0ba", "class_name": "RelatedNodeInfo"}}, "hash": "17d42116f210b1f0e714af99d4c1f986f6708849fd79adea69aa0283a56bec08", "text": "22 Prepare for Airborne School \n WORKOUT A \n \n EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4 \nJump Squat Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 12 -15 / / / / \nSet 2 12 -15 / / / / \nSet 3 12 -15 / / / / \nLeg Curls Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 12 -15 / / / / \nSet 2 12 -15 / / / / \nSet 3 12 -15 / / / / \nDumbell Step -ups Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 12 -15 / / / / \nSet 2 12 -15 / / / / \nSet 3 12 -15 / / / / \nStanding Calf Raises Weight/Reps Weight/Reps Weight/Rep s Weight/Reps \nSet 1 12 -15 / / / / \nSet 2 12 -15 / / / / \nSet 3 12 -15 / / / / \nABDOMINAL \nSit-ups 50-100 \nCrunches 50-100 \nFlutter Kicks 25-50 \n \n \n* Practice jump squats with f eet and knees together. Reduce the rest time between work sets to \nfatigue muscles and stimulate muscle growth.", "start_char_idx": 1, "end_char_idx": 1200, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "ec0d1d2c-8981-4363-9b54-1e8511d74b68": {"__data__": {"id_": "ec0d1d2c-8981-4363-9b54-1e8511d74b68", "embedding": null, "metadata": {"page_label": "23", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "98bea84a-fb11-4ced-b4ae-adedb05c3612", "node_type": "4", "metadata": {"page_label": "23", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "279f1a7bcc3fe5268cd86522eefd72b2b210623d06d52f1784651c37b1b85334", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "0f022c9d-5388-43ef-8ffe-e93d71bed0e0", "node_type": "1", "metadata": {"page_label": "22", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "17d42116f210b1f0e714af99d4c1f986f6708849fd79adea69aa0283a56bec08", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "118559b1-f3d2-467e-889b-c95a900293f0", "node_type": "1", "metadata": {}, "hash": "907dec9ee42794ed6d230c11ab86d4c3c7126b12d634a8a8339158899dcc7699", "class_name": "RelatedNodeInfo"}}, "hash": "656964c278b496aebdf2154b5e0f2ea06f5d4b126287980fc0d79c33d25ac0ba", "text": "23 Prepare for Airborne School \n WORKOUT B \n \n EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4 \nPull-ups Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 12 -15 / / / / \nSet 2 12 -15 / / / / \nSet 3 12 -15 / / / / \nReverse Close -grip Lat \nPull-downs Using Rope Weig ht/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 12 -15 / / / / \nSet 2 12 -15 / / / / \nSet 3 12 -15 / / / / \nDeadlift Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 12 -15 / / / / \nSet 2 12 -15 / / / / \nSet 3 12 -15 / / / / \nPush -ups (Regular) Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 25 -50 / / / / \nSet 2 25 -50 / / / / \nSet 3 25 -50 / / / / \nPush -ups (Close) Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 25 -50 / / / / \nSet 2 25 -50 / / / / \nSet 3 25 -50 / / / / \nFront Raises Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nSet 1 12 -15 / / / / \nSet 2 12 -15 / / / / \nSet 3 12 -15 / / / / \nABDOMINAL \nCrunches 50-100 \nReverse Crunches 25-50 \nFlutter Kick s 25-50 \n \nFor push -ups and pull -ups adjust repetitions to ability. Do negative repetitions with assistance to \nachieve muscle failure. Rest 2 minutes between sets", "start_char_idx": 1, "end_char_idx": 1651, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "118559b1-f3d2-467e-889b-c95a900293f0": {"__data__": {"id_": "118559b1-f3d2-467e-889b-c95a900293f0", "embedding": null, "metadata": {"page_label": "24", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "52b4e85f-0c08-4b9b-805a-27cc11677aad", "node_type": "4", "metadata": {"page_label": "24", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "84469c46bcc6094f353b3e96013af33b941f405b25d1d98213e8c8d8be80d5eb", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "ec0d1d2c-8981-4363-9b54-1e8511d74b68", "node_type": "1", "metadata": {"page_label": "23", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "656964c278b496aebdf2154b5e0f2ea06f5d4b126287980fc0d79c33d25ac0ba", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "709a1f92-517f-48b9-8267-fcbee7e66645", "node_type": "1", "metadata": {}, "hash": "93fd9c8ccb1ef394b477ff33a24339ba001113528ddb111ea115ae670d57bf30", "class_name": "RelatedNodeInfo"}}, "hash": "907dec9ee42794ed6d230c11ab86d4c3c7126b12d634a8a8339158899dcc7699", "text": "24 Prepare for NALC/Air -Assault School \nWORKOUT A \n \n EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4 \n OBSTACLE COURSE OR CIRCUIT \nThe ideal Obstacle Course would replicate \nwhat is found at Air -Assault School. If this is \nnot available, develop a Circuit that includes a \nrope climb and 6 foot wall at a minimum. Run \na minimum of 30 seconds between obstacles . \nGUERILLA CIRCUIT \nConduct each exercise for 20 -40 seconds with \nno rest between \nAll Fours Run 20-40 sec 20-40 sec 20-40 sec 20-40 sec \nBroad Jump 20-40 sec 20-40 sec 20-40 sec 20-40 sec \nCrab Walk 20-40 sec 20-40 sec 20-40 sec 20-40 sec \nJump Squat 12-15 Reps 12-15 Reps 12-15 Reps 12-15 Reps \nAGILITY EXERCISES \nHour Glass Drill \nTree Line Shuffle Drill \nSki Hops \nStar Drill \nABDOMINAL \nSIT-UPS 50-100 \nSIDE RAISE (Left) 15-25 \nSIDE RAISE (Right) 15-25 \n \n*Run the Obstacle Course or Circuit at least twice. Work up to doing 3 sets (warm -up, \nmoderate and full speed). Rest 2 -5 minutes between sets", "start_char_idx": 1, "end_char_idx": 1096, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "709a1f92-517f-48b9-8267-fcbee7e66645": {"__data__": {"id_": "709a1f92-517f-48b9-8267-fcbee7e66645", "embedding": null, "metadata": {"page_label": "25", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "2926cc39-d6bf-4b30-9a4a-6d19e1d5d522", "node_type": "4", "metadata": 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"class_name": "RelatedNodeInfo"}}, "hash": "93fd9c8ccb1ef394b477ff33a24339ba001113528ddb111ea115ae670d57bf30", "text": "25 Prepare for NALC & Air-Assault School \nWORKOUT B \n \n EXERCIS E WEEK 1 WEEK 2 WEEK 3 WEEK 4 \nBENCH PRESS Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nFlat 5 -8 Reps / / / / \nIncline 5 -8 Reps / / / / \nDecline 5 -8 Reps / / / / \nDumbbell Shoulder Press Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nWork Set 1 5 -8 Reps / / / / \nWork Set 2 5 -8 Reps / / / / \nWork Set 3 5 -8 Reps / / / / \nBICEPS CURL Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nWork Set 1 5 -8 Reps / / / / \nWork Set 2 5 -8 Reps / / / / \nWork Set 3 / / / / \nTRICEPS PUSHDOWN Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nWork Set 1 5 -8 Reps / / / / \nWork Set 2 5 -8 Reps / / / / \nWork Set 3 5 -8 Reps / / / / \nMACHINE ROW Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nWork Set 1 5 -8 Reps / / / / \nWork Set 2 5 -8 Reps / / / / \nWork Set 3 5 -8 Reps / / / / \nPULL -UPS Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nWide 8 -10 Reps / / / / \nWrist -out 8 -10 Reps / / / / \nWrist -in 8 -10 Reps / / / / \nPUSH -UPS Weight/Reps Weight/Reps Weight/Reps Weight/Reps \nWide 25 -50 Reps / / / / \nRegular 25 -50 Reps / / / / \nClose 25 -50 Reps / / / / \nABDOMINAL \nELEVATED SIT -UPS 50-100 \nINCLINE KNEE -UP 25-50 \nCYCLING TWIST 25-50", "start_char_idx": 1, "end_char_idx": 1817, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "3aefa17a-ff5d-4e6c-b614-1b370b08f489": {"__data__": {"id_": "3aefa17a-ff5d-4e6c-b614-1b370b08f489", "embedding": null, "metadata": {"page_label": "26", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": 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"2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "93fd9c8ccb1ef394b477ff33a24339ba001113528ddb111ea115ae670d57bf30", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "ebe5f38d-a780-4695-8afb-4368c504692f", "node_type": "1", "metadata": {}, "hash": "ed91012d10c7a4ed8f0c4b5d7b7cc587faff69f5377553a0fb4dd8fab8bc42b8", "class_name": "RelatedNodeInfo"}}, "hash": "190e3a96efbd7f2e60468a7c2a552a83b426439b4a194eba33f8a6a8fea11187", "text": "26 \nTraining Log \nExercise Date \n Date \n Date \n Date Date \n Date \n Date \n Date \n \n Wt/Reps Wt/Reps Wt/Reps Wt/Rep s Wt/Reps Wt/Reps Wt/Reps Wt/Reps \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n / / / / / / / / \n \nCardiovascular _________________________________________________________________________ \n \n ___________________________________________________ ______________________ \n \n _________________________________________________________________________", "start_char_idx": 1, "end_char_idx": 1014, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "ebe5f38d-a780-4695-8afb-4368c504692f": {"__data__": {"id_": "ebe5f38d-a780-4695-8afb-4368c504692f", "embedding": null, "metadata": {"page_label": "27", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "7eb67e2e-ee7a-4ea4-bd98-b1e24bb492c7", "node_type": "4", "metadata": {"page_label": "27", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "7b59bce6d3fbbba4529258048c4f4a184bd3dcb595f6b35b1db251adfec04731", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "3aefa17a-ff5d-4e6c-b614-1b370b08f489", "node_type": "1", "metadata": {"page_label": "26", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "190e3a96efbd7f2e60468a7c2a552a83b426439b4a194eba33f8a6a8fea11187", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "417e8ef5-f1f7-437d-bea8-91d7942ce921", "node_type": "1", "metadata": {}, "hash": "3930140de6ae444433e3d190d22eb3e6b12fe8290814943d8a796b4429cdab34", "class_name": "RelatedNodeInfo"}}, "hash": "ed91012d10c7a4ed8f0c4b5d7b7cc587faff69f5377553a0fb4dd8fab8bc42b8", "text": "27 \nResistance Exercises \n \nLEGS \n \nQuadriceps \nFront Barbell Squat \nPreparation \nFrom a rack with barbell upper chest height, position bar on fr ont of the shoulders. Cross \narms and place hands on top of barbell with upper arms parallel to floor. Dismount bar \nfrom rack. Can also be performed on the Smith machine. \nExecution \nDescend until thighs are just past parallel. Extend knees and hips until leg s are straight. \nReturn and repeat. \nComments \nKeep head forward, back straight and feet flat on the floor; equal distribution of weight \nthrough fore foot and heel. \n \nBarbell Squat \n \nPreparation \nFrom a rack with barbell upper chest height, position bar on the back of the shoulders and \ngrasp barbell to sides. Dismount bar from rack. Can also be performed on a squat \nmachine, Smith machine, or with dumbbells. \nExecution \nDescend until thighs are just past parallel to floor. Extend knees and hips until legs are \nstraight. Return and repeat. \nComments \nKeep head forward, back straight and feet flat on the floor; equal distribution of weight \nthroughout forefoot and heel. \n \nJump Squat \n \nPreparation \nAssume the squat position on a flat surface. You need squat no further than parallel to \nthe ground. \nExecution \n Jump vertically as high as you can and land in the start position. Repeat. \n \nHack Squat \n \nPreparation", "start_char_idx": 1, "end_char_idx": 1363, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "417e8ef5-f1f7-437d-bea8-91d7942ce921": {"__data__": {"id_": "417e8ef5-f1f7-437d-bea8-91d7942ce921", "embedding": null, "metadata": {"page_label": "28", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "a1dd49a8-43a5-4849-9868-eae44f76a1a9", "node_type": "4", "metadata": {"page_label": "28", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "714cec814e11437a0f22e157e32a3e712a7f917245facf2b909986b61809385f", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "ebe5f38d-a780-4695-8afb-4368c504692f", "node_type": "1", "metadata": {"page_label": "27", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "ed91012d10c7a4ed8f0c4b5d7b7cc587faff69f5377553a0fb4dd8fab8bc42b8", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "a477ebc7-4226-49a7-8ee6-f0c78543ce2a", "node_type": "1", "metadata": {}, "hash": "8bef30d54726ed1586b89cbafc6c67567debde56338227399336deaf0da7a036", "class_name": "RelatedNodeInfo"}}, "hash": "3930140de6ae444433e3d190d22eb3e6b12fe8290814943d8a796b4429cdab34", "text": "28 Position barbell just behind legs. With feet flat on floor, squat down and grasp barbell \nfrom behind with an overhand g rip. Can also be performed on a hack squat machine or \nSmith machine. \nExecution \nLift bar by extending hips and knees to full extension. Descend until thighs are close to \nparallel to floor. Repeat. \nComments \nThroughout lift keep hips low, shoulders high, arm s and back straight. \n \nLunge \n \nPreparation \nFrom a rack with barbell upper chest height, position bar on the back of the shoulders and \ngrasp barbell to sides. Dismount bar from rack. Can also be performed with dumbbells. \nExecution \nLunge forward with first leg . Land on heal then forefoot. Lower body by flexing knee \nand hip of front leg until knee of rear leg is almost in contact with floor. Return to \noriginal standing position by forcibly extending the hip and knee of the forward leg. \nRepeat by alternating lung e with opposite leg. \nComments \nKeep torso upright during lunge. \n \nRear Lunge \n \nPreparation \nFrom a rack with barbell upper chest height, position bar on the back of the shoulders and \ngrasp barbell to sides. Dismount bar from rack. Can also be performed with d umbbells. \nExecution \nExtend one leg back on forefoot. Lower body on other leg by flexing knee and hip of \nfront leg until knee of rear leg is almost in contact with floor. Return to original standing \nposition by extending the hip and knee of the forward leg. Repeat by alternating lunge \nwith opposite leg. \nComments \nKeep torso upright during lunge; flexible hip flexors are important. A long lunge \nemphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps. \n \nStep -up \n \nPreparation \nStand facing the side of a bench. Position bar on the back of the shoulders or grasp \nbarbell to sides. \nExecution \nPlace foot of first leg on bench. Stand on bench by extending the hip and knee of the first \nleg and place the foot of second leg on bench. Step down with second leg b y flexing the \nhip and knee of first leg. Return to original standing position by placing foot of first leg to \nfloor. Repeat first step with opposite leg alternating first steps between legs. \nComments", "start_char_idx": 1, "end_char_idx": 2187, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "a477ebc7-4226-49a7-8ee6-f0c78543ce2a": {"__data__": {"id_": "a477ebc7-4226-49a7-8ee6-f0c78543ce2a", "embedding": null, "metadata": {"page_label": "29", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "d4104972-cf9b-4ea7-87b3-311933af231a", "node_type": "4", "metadata": {"page_label": "29", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "c06403fae256779c48454c6066f965e3d3a48927594a1eb65208da479fc8e618", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "417e8ef5-f1f7-437d-bea8-91d7942ce921", "node_type": "1", "metadata": {"page_label": "28", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "3930140de6ae444433e3d190d22eb3e6b12fe8290814943d8a796b4429cdab34", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "4e578988-134a-43ef-a92b-d6f638153fb5", "node_type": "1", "metadata": {}, "hash": "b1d8df7d174f2c321b02c914c660a3aabc460ce6019a762343d6d0192de0a7df", "class_name": "RelatedNodeInfo"}}, "hash": "8bef30d54726ed1586b89cbafc6c67567debde56338227399336deaf0da7a036", "text": "29 Keep torso upright during exercise. Stepping a distance from the bench emphasizes the \nGluteus Maximus; stepping close to the bench emphasizes Quadriceps. \n \n45\u00b0 Leg Press \nPreparation \nSit on machine with back on padded support. Place feet on platform. Extend hips and \nknees. Release dock lever and grasp handles to sides. \nExecution \nLower platform by flexing hips and knees until hips are completely flexed. Return by \nextending knees and hips. Repeat. \nComments \nAdjust safety brace and back support to accommodate near full range of motion without \nforcing hips to bend at waist. \nLeg Extension \nPreparation \nSit on apparatus with back against padded back support. Place front of lower leg under \npadded lever. Position knee articulation at same axis as lever fulcrum. Grasp handles to \nsides for support. \nExecution \nMove lever forward by extending knees until leg are straight. Return lever to original \nposition by bending knees. Repeat. \nComments \nStabilizers are used during heavy resistances to prevent body rising off of seat. \nSeated Leg Press \nPreparation \nSit on machine with ba ck on padded support. Place feet on platform. Grasp handles to \nsides. \nExecution \nPush platform away by extending knees and hips. Return until hips are completely flexed. \nRepeat. \nComments \nAdjust seat and back support to accommodate near full range of motio n without forcing \nhips to bend at waist. \n \nHamstrings \nGood -morning \nPreparation \nPosition barbell on back of shoulders and grasp bar to sides. \nExecution \nBend hips to lower torso forward until parallel to the floor. Raise torso until hips are \nextended. Repe at. \nComments \nThroughout lift keep back and knees straight", "start_char_idx": 1, "end_char_idx": 1718, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "4e578988-134a-43ef-a92b-d6f638153fb5": {"__data__": {"id_": "4e578988-134a-43ef-a92b-d6f638153fb5", "embedding": null, "metadata": {"page_label": "30", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "a4509ea3-0c58-407c-aeb6-e450404b9085", "node_type": "4", "metadata": {"page_label": "30", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "306d955dc24aa19142b585e75e98bf4b7d0ce5f195233d8a9cba3c7be42c0ba9", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "a477ebc7-4226-49a7-8ee6-f0c78543ce2a", "node_type": "1", "metadata": {"page_label": "29", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "8bef30d54726ed1586b89cbafc6c67567debde56338227399336deaf0da7a036", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "526d8ea8-d686-4b38-8737-874a27c1beef", "node_type": "1", "metadata": {}, "hash": "40f2ee1b2e2738508448738513dc0c00491e41c08838e6981ebf6f47eec9ed44", "class_name": "RelatedNodeInfo"}}, "hash": "b1d8df7d174f2c321b02c914c660a3aabc460ce6019a762343d6d0192de0a7df", "text": "30 Straight -leg Deadlift \nPreparation \nStand with a shoulder width or narrower stance. Grasp barbell with a shoulder width \nmixed grip or slightly wider; or hold dumbbells at side. \nExecution \nWith knees straight, lower bar by bending hips until hamstrings are tight, or just before \nlower back bends. Lift the bar by extending hips until straight. Pull shoulders back at top \nof lift if rounded. Repeat. \nComments \nThroughout lift keep arms, knees, and back str aight. \nLying Leg Curl Machine \nPreparation \nFacing bench, stand between bench and lever pads. Lie prone on bench with knees just \nbeyond edge of bench and lower legs under lever pads. Grasp handles. \nExecution \nRaise lever pads to back of thighs by flexing k nees. Lower lever pads until knees are \nstraight. Repeat. \nComments \nKeep torso on bench to reduce hyperextension of the lower back. Most machines are \nangled at the users hip to position the hamstring in a more favorable mechanical position. \nSeated Leg Curl Machine \nPreparation \nSit on apparatus with back against padded back support. Place back of lower leg on top of \npadded lever. Secure lap pad against thigh just above knees. Grasp handles on lap \nsupport. \nExecution \nPull lever to back of thighs by flexing kne es. Return lever until knees are straight. \nRepeat. \nStanding Leg Curl Machine \nPreparation \nStand in machine with one or both legs against pads dependent upon design. Stand foot of \nresting leg on elevated platform. Position exercising leg: lower leg agains t lever pad and \nknee just below thigh pad. Bend over by bending hips and grasp handles for support if \navailable. \nExecution \nPull lever up to back of thigh by flexing knee. Return lever until knee is straight. Repeat. \nContinue with opposite leg. \nComments \nIf hips are not significantly bent, hip flexors act as antagonist stabilizers. \nThigh Adduction - Cable \nPreparation \nStand in front of low pulley facing to one side. Attach cable cuff to near ankle. Step out \naway from the stack with a wide stance and grasp b allet bar. Stand on far foot and allow \nnear leg to be Pulled toward low pulley.", "start_char_idx": 1, "end_char_idx": 2141, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "526d8ea8-d686-4b38-8737-874a27c1beef": {"__data__": {"id_": "526d8ea8-d686-4b38-8737-874a27c1beef", "embedding": null, "metadata": {"page_label": "31", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "e6611d74-ba2e-4c26-b26d-40ff8f7f4161", "node_type": "4", "metadata": {"page_label": "31", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "90c3c9779b0d98a38a2791e94316b0304112fcf80c4be418aa29aa6f8f61883e", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "4e578988-134a-43ef-a92b-d6f638153fb5", "node_type": "1", "metadata": {"page_label": "30", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "b1d8df7d174f2c321b02c914c660a3aabc460ce6019a762343d6d0192de0a7df", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "55a33850-0947-4800-bbe3-ad1f5a22796f", "node_type": "1", "metadata": {}, "hash": "8a2a135243f9a8af5f6140761a89f2207bf2460d4a2ee5ca4d3a03abe0014f69", "class_name": "RelatedNodeInfo"}}, "hash": "40f2ee1b2e2738508448738513dc0c00491e41c08838e6981ebf6f47eec9ed44", "text": "31 Execution \nMove near leg just in front of far leg by abduction the hip. Return and repeat. Turn \naround and continue with opposite leg. \nSeated Thigh Adduction Machine \nPreparati on \nSit in machine with heels on bars. Pull in on lever to position legs apart. Release lever \ninto position and grasp bars to sides. \nExecution \nMove legs toward one another by adduction of the hip. Return and repeat. \nSeated Thigh Abduction Machine \nPreparat ion \nSit in machine with heels on bars. Pull in on lever to position legs together. release lever \ninto position and grasp bars to sides. \nExecution \nMove legs away from one another by abduction of the hip. Return and repeat. \n \nCalves \nStanding Calf Raise \nPreparation \nSet barbell on power rack upper chest height with calf block under barbell. Position back \nof shoulders under barbell with both hands to sides. Position toes and balls of feet on calf \nblock with arches and heels extending off. Lean barbell against rack and raise from \nsupports by extending knees and hips. Support barbell against verticals with both hands \nto sides. Can be done on the leg press machine, with dumbbells, standing one -legged, \ndonkey machine, seated calf machine, and standing calf machine . \nExecution \nRaise heels by extending ankles as high as possible. Lower heels by bending ankles until \ncalves are stretched. Repeat. \nComments \nKeep knees straight throughout exercise or bend knees slightly only during stretch. \n \nBack \nBent -over Row \nPreparati on \nBend knees slightly and bend over bar with back straight. Grasp bar with a wide \noverhand grip. Can also be performed on machine. \nExecution \nPull bar to upper waist. Return until arms are extended and shoulders are stretched \nforward. Repeat. \nBent -over Ro w w/Dumbbells \nPreparation", "start_char_idx": 1, "end_char_idx": 1806, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "55a33850-0947-4800-bbe3-ad1f5a22796f": {"__data__": {"id_": "55a33850-0947-4800-bbe3-ad1f5a22796f", "embedding": null, "metadata": {"page_label": "32", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "7c0f78ac-42ba-43a9-8507-37648e3fffda", "node_type": "4", "metadata": {"page_label": "32", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "e0f1db7cb077bbcccbf1f5cd7aebead260abcd78ad9485b7b68816cef3fa254b", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "526d8ea8-d686-4b38-8737-874a27c1beef", "node_type": "1", "metadata": {"page_label": "31", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "40f2ee1b2e2738508448738513dc0c00491e41c08838e6981ebf6f47eec9ed44", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "92651660-f940-40aa-abe5-599be8dbd19d", "node_type": "1", "metadata": {}, "hash": "d06ac47a257574c5fd8c2c238f2be583fb4f9941e755a88d86576850ba24b042", "class_name": "RelatedNodeInfo"}}, "hash": "8a2a135243f9a8af5f6140761a89f2207bf2460d4a2ee5ca4d3a03abe0014f69", "text": "32 Kneel over side of bench with arm and leg to side. Grasp dumbbell. \nExecution \nPull dumbbell to side until upper arm is just beyond horizontal or height of back. Return \nuntil arm is extended and shoulder is stretched forward. Repe at. Continue with opposite \narm. \nComments \nAllow scapula to articulate but do not rotate torso in an effort to throw weight up. \nBent Knee Good -morning \nPreparation \nPosition barbell on back of shoulders and grasp bar to sides. \nExecution \nBend hips to lower t orso forward until parallel to the floor. Bend the knees slightly during \nthe decent. Raise torso until hips are extended. Repeat. \nComments \nTarget muscle is exercised isometrically. Throughout lift keep back straight. Quadriceps \ncan be kept bent throughout movement. \nDeadlift \nPreparation \nWith feet flat beneath bar squat down and grasp bar with a shoulder width or slightly \nwider over hand or mixed grip. May use dumbbells also. \nExecution \nLift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if \nrounded. Return and repeat. \nComments \nTarget muscle is exercised isometrically. Throughout lift keep hips low, shoulders high, \narms and back straight. Keep bar close to body to improve mechanical leverage. \nStiff-leg Deadlift \nPrepa ration \nStand with a shoulder width or narrower stance on an 8\" platform with feet flat beneath \nbar. Bend over and grasp barbell with a shoulder width or slightly wider overhand or \nmixed grip. May use dumbbells also. \nExecution \nWith knees bent, lift the bar by extending at hips until standing upright. Pull shoulders \nback at top of lift if rounded. Extend knees at top if desired. Lower bar to the top of the \nfeet by bending hips. Bend the knees slightly during the decent and keep waist straight, \nflexing only s lightly at the bottom. Repeat. \nComments \nLower back may bend slightly during full hip flexion. Target muscle is exercised \nisometrically if lower back does not bend. Throughout lift keep arms and back straight. \nQuadriceps can be kept bent throughout movemen t. \n \nShrug \nPreparation \nStand holding barbell with a overhand or mixed grip; shoulder width or slightly wider. \nMay use dumbbells, cable or machine also.", "start_char_idx": 1, "end_char_idx": 2250, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "92651660-f940-40aa-abe5-599be8dbd19d": {"__data__": {"id_": "92651660-f940-40aa-abe5-599be8dbd19d", "embedding": null, "metadata": {"page_label": "33", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "cc0dd9eb-e657-4af5-82ea-58d1cc196f5d", "node_type": "4", "metadata": {"page_label": "33", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "58995085539af62b5189562ced5d5be09566cda5d386c31ce36191b40e711814", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "55a33850-0947-4800-bbe3-ad1f5a22796f", "node_type": "1", "metadata": {"page_label": "32", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "8a2a135243f9a8af5f6140761a89f2207bf2460d4a2ee5ca4d3a03abe0014f69", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "02043274-4715-4833-a1e1-83fc8de4b5d5", "node_type": "1", "metadata": {}, "hash": "298dcc4a2f90ce514e639e27cc646d0c1cc647e2bfe2911c05541947cac193b0", "class_name": "RelatedNodeInfo"}}, "hash": "d06ac47a257574c5fd8c2c238f2be583fb4f9941e755a88d86576850ba24b042", "text": "33 Execution \nElevate shoulders as high as possible. Lower and repeat. \nComments \nSince this movement becom es more difficult as full shoulder elevation is achieved, a \nheight criteria for shoulder elevation may be needed. For example, raising the shoulders \nuntil the slope of the shoulders become horizontal may be considered adequate depending \nupon individual bod y structure. \nLying Row \nPreparation \nLie chest down on elevated bench. Grasp dumbbells below. \nExecution \nPull dumbbells to sides until upper arm is just beyond horizontal or height of back. \nReturn until arms are extended and shoulders are stretched forward. Repeat. \nComments \nBench should be high enough to allow shoulders to stretch forward without dumbbells \nhitting floor. \nBack Extension Machine \nPreparation \nSit in machine with back against padded lever. Push hips back against back of seat by \npushing feet aga inst platform. Arch back in \"C\" shape. \nExecution \nExtend spine until fully hyperextended. Return and repeat. \nComments \nTo avoid hip movement, push hips back into seat by pushing feet into platform \nthroughout exercise. Position foot platform so a small spac e remains between edge of seat \nand back of lower thigh. Use seat belt if it becomes difficult to stabilize hips. \nHyper -extension bench \nPreparation \nPosition thighs prone on padding. Hook heels on platform lip or under padded brace. \nHold weight to chest or behind neck. \nExecution \nLower body by bending waist until fully flexed. Raise, or extend waist until torso is \nparallel to legs. Repeat. \nComments \nAlthough articulation of the waist is emphasized, some hip extension may accommodate \nmovement. If weight is po sitioned behind head, neck extensors act as stabilizers \n \nPullover Machine \nPreparation \nAdjust seat height so lever is near shoulder axis. Sit on machine and Push foot lever. \nPlace elbows in pads and grasp bar from behind. Release foot lever and place fee t on \nplatform or to sides. \nExecution", "start_char_idx": 1, "end_char_idx": 2002, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "02043274-4715-4833-a1e1-83fc8de4b5d5": {"__data__": {"id_": "02043274-4715-4833-a1e1-83fc8de4b5d5", "embedding": null, "metadata": {"page_label": "34", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "ad93e3fd-1fe9-4e3a-84ec-995df27c6837", "node_type": "4", "metadata": {"page_label": "34", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "c4e7ec48a5e3b90debe9d2e54ef43e442be3ee6389cdbe0372d5ea38b6d4eb70", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "92651660-f940-40aa-abe5-599be8dbd19d", "node_type": "1", "metadata": {"page_label": "33", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "d06ac47a257574c5fd8c2c238f2be583fb4f9941e755a88d86576850ba24b042", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "87b74c3c-eb9e-4356-91bf-1472c28e9850", "node_type": "1", "metadata": {}, "hash": "d4b10a690ffd11247c639f5e0ef92c8f2a2dea3e207346f4488494d14f695386", "class_name": "RelatedNodeInfo"}}, "hash": "298dcc4a2f90ce514e639e27cc646d0c1cc647e2bfe2911c05541947cac193b0", "text": "34 Pull over until elbows are to sides. Return until shoulder is fully flexed, or upper arm is \nparallel to torso. Repeat. \nComments \nWhen finished Push foot lever before releasing arm from lever. Release foot lever after \nreleasing arm from lever. \nOne Arm High Row \nPreparation \nSit on platform or bench with knees bent. Grasp cable stirrup with one hand. Straighten \nlower back and position knees with a slight bend. Allow shoulder with stirrup to be \npulled forward with a sligh t twist through waist. Also done on machine. \nExecution \nPull cable attachment to side, slightly twisting through waist. Pull shoulders back and \npush chest forward during contraction. Return until arm is extended and shoulder is \nstretched forward. Repeat. \nComments \nIt is optional to bend the lower back forward during the stretch and pull it upright during \ncontraction. In which case, the Erector Spinae becomes a synergist muscle. \nOne Arm Row \nPreparation \nSit on platform or bench with knees bent. Grasp cable stirrup with one hand. Straighten \nlower back and position knees with a slight bend. Allow shoulder with stirrup to be \npulled foward with a slight twist through waist. Also done on machine. \nExecution \nPull cable attachment to side, slightly twisting through waist. Pull shoulders back and \npush chest forward during contraction. Return until arm is extended and shoulder is \nstretched forward. Repeat. \nComments \nIt is optional to bend the lower back forward during the stretch and pull it upright during \ncontraction. In which case, the Erector Spinae becomes a synergist muscle. \nSeated High Row \nPreparation \nSit on platform with knees bent and grasp cable attachment. Straighten lower back and \nposition knees with a slight bend. Also done on machine. \nExecution \nPull cabl e attachment to waist. Pull shoulders back and push chest forward during \ncontraction. Return until arms are extended and shoulders are stretched forward. Repeat. \nComments \nIt is optional to bend the lower back forward during the stretch and pull it upright during \ncontraction. In which case, the Erector Spinae becomes a Synergists muscle. \nSeated Row \nPreparation \nSit on platform with knees bent and grasp cable attachment. Straighten lower back and \nposition knees with a slight bend. Also done on machine. \nExecution", "start_char_idx": 1, "end_char_idx": 2338, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "87b74c3c-eb9e-4356-91bf-1472c28e9850": {"__data__": {"id_": "87b74c3c-eb9e-4356-91bf-1472c28e9850", "embedding": null, "metadata": {"page_label": "35", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "bbb75ece-e9ce-4460-af96-bd158500adb3", "node_type": "4", "metadata": {"page_label": "35", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "d449f9b3d01df979c4cac3100d0bfb2d58376686a94150112cd041c31db611c9", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "02043274-4715-4833-a1e1-83fc8de4b5d5", "node_type": "1", "metadata": {"page_label": "34", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "298dcc4a2f90ce514e639e27cc646d0c1cc647e2bfe2911c05541947cac193b0", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "f4b9edff-c41a-4320-bbe2-f4d4d8023d57", "node_type": "1", "metadata": {}, "hash": "252da2b331c5bbb0bfa3e3ff51b2b63a8302caaa935655da596abb5c70c3bf4e", "class_name": "RelatedNodeInfo"}}, "hash": "d4b10a690ffd11247c639f5e0ef92c8f2a2dea3e207346f4488494d14f695386", "text": "35 Pull cable attachment to waist. Pull shoulders back and push chest forward during \ncontraction. Return until arms are extended and shoulders are stretched forward. Repeat. \nComments \nIt is optional to bend the lower back forward during the stretch and pull it upright during \ncontraction. \nClose Grip Pull -down \nPreparation \nGrasp parallel cable attachment. Sit with thighs under supports. Also done on machine. \nExecution \nPull down cable attachment to upper chest. Return until arms and shoulders are fully \nextended. Repeat. \nFront Pull -down \nPreparation \nGrasp cable bar with a wide grip. Sit with thighs under supports. Also done on machine. \nExecution \nPull down cable bar to upper chest. Return until arms and shoulders are fully extended. \nRepeat. \nRear Pull -down \nPreparation \nGrasp cable bar with a wide grip. Sit with thighs under supports. \nExecution \nPull down cable bar behind neck. Return until arms and shoulders are fully extended. \nRepeat. \nUnderhand Pull -down \nPreparation \nGrasp cable bar with a underhand gr ip. Sit with thighs under supports. Also done on \nmachine. \nExecution \nPull down cable bar to upper chest until elbows are to the sides. Return until arms and \nshoulders are fully extended. Repeat. \n \nChin -up \nPreparation \nStep up and grasp bar with wide overha nd grip. Step down onto assistance lever or \nplatform. Also done on machine. \nExecution \nPull body up until the chin is just above the bar. Lower body until arms and shoulders are \nfully extended. Repeat. \nComments \nIf no assisted machine is used, assist as nee ded by allowing training partner to pull feet \nup behind legs or push self up with legs on elevation.", "start_char_idx": 1, "end_char_idx": 1696, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "f4b9edff-c41a-4320-bbe2-f4d4d8023d57": {"__data__": {"id_": "f4b9edff-c41a-4320-bbe2-f4d4d8023d57", "embedding": null, "metadata": {"page_label": "36", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "3342b3d2-1666-4675-80ee-d9ee59a0870d", "node_type": "4", "metadata": {"page_label": "36", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "ab272600a6608d063a4ef490559444042a15f9baed218e22cb07548b1949fb29", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "87b74c3c-eb9e-4356-91bf-1472c28e9850", "node_type": "1", "metadata": {"page_label": "35", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "d4b10a690ffd11247c639f5e0ef92c8f2a2dea3e207346f4488494d14f695386", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "112e6024-2b17-443d-a94d-65504aaae291", "node_type": "1", "metadata": {}, "hash": "779e1842a44f399f49f8343ce1b00c1d6748e49c813ad40f1a635947bc94cb20", "class_name": "RelatedNodeInfo"}}, "hash": "252da2b331c5bbb0bfa3e3ff51b2b63a8302caaa935655da596abb5c70c3bf4e", "text": "36 Close Grip Chin -up \nPreparation \nStep up and grasp parallel grips. Step down onto assistance lever or platform. Also done \non machine. \nExecution \nPull body u p until elbows are to the sides. Lower body until arms and shoulders are fully \nextended. Repeat. \nComments \nIf no assisted machine is used, assist as needed by allowing training partner to pull feet \nup behind legs or push self up with legs on elevation. \nPull-up \nPreparation \nStep up and grasp bar with an wide overhand grip. Step down onto assistance lever or \nplatform. Also done on machine. \nExecution \nPull body up until neck reaches the height of the hands. Lower body until arms and \nshoulders are fully extend ed. Repeat. \nComments \nIf no assisted machine is used, assist as needed by allowing training partner to pull feet \nup behind legs or push self up with legs on elevation. \nRear Pull -up \nPreparation \nStep up and grasp bar with an overhand wide grip. Step down onto assistance lever or \nplatform. \nExecution \nPull body up until the bar touches the back of the neck. Lower body until arms and \nshoulders are fully extended. Repeat. \nComments \nIf no assisted machine is used, assist as needed by allowing training partner t o pull feet \nup behind legs or push self up with legs on elevation. \n \nChest \nBench Press \nPreparation \nLie supine on bench. Dismount barbell from rack over the upper chest using a wide \noblique overhand grip. Can be performed with dumbbells, on smith machine or press \nmachine. \nExecution \nLower weight to upper chest. Press bar until arms are extended. Repeat. \nDecline Bench Press \nPreparation", "start_char_idx": 1, "end_char_idx": 1628, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "112e6024-2b17-443d-a94d-65504aaae291": {"__data__": {"id_": "112e6024-2b17-443d-a94d-65504aaae291", "embedding": null, "metadata": {"page_label": "37", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "ef9c1165-1b82-4523-a126-1afe8cd89ed3", "node_type": "4", "metadata": {"page_label": "37", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "5667f6dbe42f7201135a7b7e88f1adc0b3c2ec43315c4cfde9f285200d48f672", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "f4b9edff-c41a-4320-bbe2-f4d4d8023d57", "node_type": "1", "metadata": {"page_label": "36", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "252da2b331c5bbb0bfa3e3ff51b2b63a8302caaa935655da596abb5c70c3bf4e", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "90a47b13-04a7-460f-b9f9-68713e12f325", "node_type": "1", "metadata": {}, "hash": "29ddbae2df08803da4400494489737c1b016cbab6bb5531b84030546d6fa63a5", "class_name": "RelatedNodeInfo"}}, "hash": "779e1842a44f399f49f8343ce1b00c1d6748e49c813ad40f1a635947bc94cb20", "text": "37 Lie supine on decline bench with feet under leg brace. Dismount barbell from rack over \nthe chest using a wide oblique ove rhand grip. Can be performed with dumbbells, on \nsmith machine or decline bench machine. \nExecution \nLower weight to upper chest. Press bar until arms are extended. Repeat. \nIncline Bench Press \nPreparation \nLie supine on incline bench. Dismount barbell from rack over the upper chest using a \nwide oblique overhand grip. Can be performed with dumbbells, on smith machine or \nincline bench machine. \nExecution \nLower weight to upper chest. Press bar until arms are extended. Repeat. \nIncline Shoulder Raise \nPreparation \nLie supine on incline bench. Dismount barbell from rack with a shoulder width overhand \ngrip. Position barbell over the upper chest with elbows extended. Can be performed with \ndumbbells, on smith machine or incline press machine. \nExecution \nRaise shoulders toward bar as high as possible. Lower shoulders to bench and repeat. \nChest Dip Machine \nPreparation \nMount a wide dip bar with an oblique grip. Step down onto assistance lever. Can also be \nperformed on parallel bars, with or without weight. \nExecution \nPush body up with elbows away from body and hips slightly bent. Lower body until chest \nis slightly stretched. Repeat. \nLying Fly \nPreparation \nGrasp two opposing high pulley dumbbell attachments. Lie supine on bench, in the \nmiddle and perpendicular to both pul leys. Slightly bend elbows and internally rotate \nshoulders so elbows are back. Can also be performed on lying fly machine. \nExecution \nBring cable attachments together in a hugging motion with elbows in a fixed position and \nshoulders internally rotated so el bows are to the sides. Return to starting position until \nchests muscle are stretched. Repeat. \nCable Crossover \nPreparation \nGrasp two opposing high pulley dumbbell attachments. Stand in the middle and \nperpendicular to both pulleys. Bend hips, knees and el bows slightly. Internally rotate \nshoulders so elbows are back initially. \nExecution", "start_char_idx": 1, "end_char_idx": 2062, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "90a47b13-04a7-460f-b9f9-68713e12f325": {"__data__": {"id_": "90a47b13-04a7-460f-b9f9-68713e12f325", "embedding": null, "metadata": {"page_label": "38", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "e73b71be-1761-4acd-84f3-f1f8150691d3", "node_type": "4", "metadata": {"page_label": "38", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "f7b8b710724eba6efe5af6954500361cb301b238a87a4ee277543b15c67106f4", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "112e6024-2b17-443d-a94d-65504aaae291", "node_type": "1", "metadata": {"page_label": "37", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "779e1842a44f399f49f8343ce1b00c1d6748e49c813ad40f1a635947bc94cb20", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "b03c834d-6ca0-4e3f-a804-ca1fc9df064a", "node_type": "1", "metadata": {}, "hash": "84545cf1c8331bb2b6b9000f3794966fe22b4612132a62aad7642f57ce547105", "class_name": "RelatedNodeInfo"}}, "hash": "29ddbae2df08803da4400494489737c1b016cbab6bb5531b84030546d6fa63a5", "text": "38 Bring cable attachments together in a hugging motion with elbows in a fixed position and \nshoulders internally rotated so elbows are to the sides. Return to starting positio n until \nchest muscles are stretched. Repeat. \nPullover \nPreparation \nLie upper back perpendicular on bench. Flex hips slightly. Grasp one dumbbell from \nbehind or from side with both hands under inner plate of dumbbell. Position over chest \nand fix elbows 15 \u00b0 to 30\u00b0 throughout exercise. \nExecution \nLower dumbbell over and beyond head until upper arm is parallel to torso. Return and \nrepeat. \nPec Deck Fly \nPreparation \nSit in machine with back on pad. If available, push foot lever until padded lever moves \nforwar d. Place forearms on padded lever. Position upper arms approximately parallel. \nRelease foot lever. \nExecution \nPush levers together. Return until chest muscles are stretched. Repeat. \n \nShoulders \nBehind Neck Press \nPreparation \nGrasp barbell with overhand gri p from rack or clean from floor. Position bar behind neck. \nCan be done on machine or using dumbbells. \nExecution \nPress bar until arms are extended overhead. Return behind neck and repeat. \nFront Raise \nPreparation \nGrasp barbell with overhand grip. Can be d one on machine or using dumbbells. \nExecution \nRaise barbell with elbows fixed in a 10\u00b0 to 30\u00b0 angle throughout until upper arm is \nparallel to the floor. Lower and repeat \nMilitary Press \nPreparation \nGrasp barbell from rack or clean barbell from floor with overhand grip, slightly wider \nthan shoulder width. Position bar in front of neck. Can also be done on machine or using \ndumbbells. \nExecution \nPress bar until arms are extended overhead. Lower to front of neck and repeat \nUpright Row \nPreparation", "start_char_idx": 1, "end_char_idx": 1760, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "b03c834d-6ca0-4e3f-a804-ca1fc9df064a": {"__data__": {"id_": "b03c834d-6ca0-4e3f-a804-ca1fc9df064a", "embedding": null, "metadata": {"page_label": "39", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "e62cd7d4-2c94-4f8a-9ed3-134f0f4d5aab", "node_type": "4", "metadata": {"page_label": "39", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "73bb966167aa2caf2753c12aee8ee15aa31e135a73ab866ba6b7fb7a89a4bea8", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "90a47b13-04a7-460f-b9f9-68713e12f325", "node_type": "1", "metadata": {"page_label": "38", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "29ddbae2df08803da4400494489737c1b016cbab6bb5531b84030546d6fa63a5", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "7fb5738b-95ed-4f62-ad86-4902299d6ea2", "node_type": "1", "metadata": {}, "hash": "6a230ac476ec6f9527f04ed59f67e468ea7adf0c7dbfb471c9e954cf2753fdb9", "class_name": "RelatedNodeInfo"}}, "hash": "84545cf1c8331bb2b6b9000f3794966fe22b4612132a62aad7642f57ce547105", "text": "39 Grasp bar wi th shoulder width or slightly narrower overhand grip. Can be done on \nmachine or using dumbbells. \nExecution \nPull bar to neck with elbows leading. Allow wrists to flex as bar rises. Lower and repeat. \nLateral Raise \nPreparation \nGrasp stirrup cable attachment . Stand facing with side of resting arm toward low pulley. \nGrasp ballet bar if available. Can be done using dumbbells, seated, or standing. \nExecution \nWith elbow slightly bent, raise arm to side away from low Pulley until elbow is shoulder \nheight. Lower and repeat. \nLying Rear Lateral Raise \nPreparation \nLie chest down on elevated bench. Grasp dumbbells or cable attachment below to each \nside. \nExecution \nRaise upper arms to sides until shoulder height. Maintain upper arms perpendicular to \ntorso and a fixed el bow position (10\u00b0 to 30\u00b0 angle) throughout exercise. Maintain height \nof elbows above wrists by raising \"pinkie\" side up. Lower and repeat. \nComments \nBench should be high enough to prevent dumbbells from hitting floor. \n \nArms \nTriceps \n \nTriceps Dip \n \nPreparati on \nMount a shoulder width dip bar. Step down onto assistance lever if needed. \nExecution \nPush body up with elbows close to body and hips straight. Lower body until shoulders are \nslightly stretched. Repeat. \nClose Grip Bench Press \nPreparation \nLie on bench and grasp barbell from rack with a close grip. \nExecution \nLower weight to chest with elbows close to body. Return and repeat. \nVariation \n Can be done with cables or using dumbbells. \nLying Triceps Extension \nPreparation", "start_char_idx": 1, "end_char_idx": 1578, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "7fb5738b-95ed-4f62-ad86-4902299d6ea2": {"__data__": {"id_": "7fb5738b-95ed-4f62-ad86-4902299d6ea2", "embedding": null, "metadata": {"page_label": "40", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "b9471552-d38b-4549-947a-39f85339a0c3", "node_type": "4", "metadata": {"page_label": "40", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "8fe143adbe67a3aab339096e5b143cc398b2c4002b033d15870efdb92e6c3d50", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "b03c834d-6ca0-4e3f-a804-ca1fc9df064a", "node_type": "1", "metadata": {"page_label": "39", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "84545cf1c8331bb2b6b9000f3794966fe22b4612132a62aad7642f57ce547105", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "f6420bcf-2a4f-49e2-b4a1-14e4c570d4ca", "node_type": "1", "metadata": {}, "hash": "0d3f9bebc4ea75e5b3956314bf7be6ca49955c16c768c8a1ec555c94eb000015", "class_name": "RelatedNodeInfo"}}, "hash": "6a230ac476ec6f9527f04ed59f67e468ea7adf0c7dbfb471c9e954cf2753fdb9", "text": "40 Lie on bench with a narrow overhand g rip on the barbell. Position barbell over the \nforehead with arms extended. \nExecution \nLower the bar by bending the elbow. As the bar nears the head move the elbows slightly \nback just enough to allow the bar to clear around the curvature of the head. Extend the \narm. As the bar clears the head reposition the elbows to its former position until the arm \nis fully extended. Repeat. \nComments \nWith the arms fully extended, the bar can be brought back over the upper chest and the \nshoulders can be internally rotated between repetitions as needed to allow for a relative \nrelease of tension in the muscles. \nVariation \n Can be done with cable or using dumbbell. \nTriceps Extension \nPreparation \nPosition barbell overhead with a narrow overhand grip. Can be done on machine or u sing \ndumbbells. \nExecution \nLower forearm behind upper arm with elbows remaining overhead. Extend forearm \noverhead. Lower and repeat. \nComments \nLet the barbell pull the arm back to maintain full shoulder flexion. \nPushdown \nPreparation \nGrasp cable attachment with overhand grip. Position elbow to side. \nExecution \nExtend arm down. Return until forearm is close to upper arm. Repeat. \nComments \nThe elbow can travel up a few inches at the top of the motion. Step close to cable to \nprovide resistance at the top of th e motion. \nKickback \nPreparation \nKneel over bench with arm supporting body. Grasp dumbbell. Position upper arm parallel \nto floor. Can also be done using cables. \nExecution \nExtend arm until it is straight. Return and repeat. Continue with opposite arm. \nComme nts \nFor greater range of motion, upper arm can be positioned with elbow slightly higher than \nshoulder. \nBench Dip \nPreparation \nPlace weight on lap. Place hands on the edge of a bench, feet on adjacent bench. \nExecution \nLower body until full stretch or rear end touches floor. Raise body and repeat.", "start_char_idx": 1, "end_char_idx": 1946, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "f6420bcf-2a4f-49e2-b4a1-14e4c570d4ca": {"__data__": {"id_": "f6420bcf-2a4f-49e2-b4a1-14e4c570d4ca", "embedding": null, "metadata": {"page_label": "41", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "6924c9a4-9420-4082-b903-380e7c3ebe72", "node_type": "4", "metadata": {"page_label": "41", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "c91b43559cca1082339e03898f1f47d5aa4b0b6a51c4327f5767f8f19f88f2e3", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "7fb5738b-95ed-4f62-ad86-4902299d6ea2", "node_type": "1", "metadata": {"page_label": "40", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "6a230ac476ec6f9527f04ed59f67e468ea7adf0c7dbfb471c9e954cf2753fdb9", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "3b16345e-07b0-4468-8a75-085788ddce22", "node_type": "1", "metadata": {}, "hash": "35db63f99aa871a0bbb851de2638d59e0fb93d0f77e259eadab2e01e76bb9732", "class_name": "RelatedNodeInfo"}}, "hash": "0d3f9bebc4ea75e5b3956314bf7be6ca49955c16c768c8a1ec555c94eb000015", "text": "41 Biceps \nCurl \nPreparation \nGrasp bar with a shoulder width under hand grip. Can be done on machine, with cables, \nor using dumbbells. \nExecution \nWith the elbows to the side, raise the bar until forearms are vertical . Lower until the arms \nare fully extended. Repeat. \nComments \nWhen the elbow is fully flexed, the elbow should only travel forward a few inches \nallowing the forearm to be no more than perpendicular to the floor to allow for a relative \nrelease of tension in the muscles between repetitions. \n \nIncline Curl \nPreparation \nSit back on a 45 -60 degree incline bench. With arms hanging down straight, position two \ndumbbells with palms facing in. \nExecution \nWith elbows back to the sides, raise one dumbbell and rotate fo rearm until forearm is \nvertical to the floor and the palm faces the shoulder. Lower to original position and repeat \nwith alternative arm. \nComments \nThe biceps may be exercised alternating (as described), simultaneous, or in a \nsimultaneous -alternating fashi on. When the elbow is fully flexed, the elbow should only \ntravel forward a few inches allowing the forearm to be no more than perpendicular to the \nfloor to allow for a relative release of tension in the muscles between repetitions. \nPreacher Curl \nPreparat ion \nSit on preacher bench placing back of arms on pad. The seat should be adjusted to allow \nthe arm pit to rest near the top of the pad. Grasp curl bar with shoulder width underhand \ngrip. Can be done on machine or using dumbbells. \nExecution \nRaise the bar until forearms are perpendicular to floor with the back of the upper arm \nremaining on the pad. Lower the barbell until arm is fully extended. Repeat. \n \nConcentration Curl \nPreparation \nSit on bench. Grasp dumbbell between feet. Place back of upper arm to i nner thigh. Lean \ninto leg to raise elbow slightly. \nExecution \nRaise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. Repeat.", "start_char_idx": 1, "end_char_idx": 1964, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "3b16345e-07b0-4468-8a75-085788ddce22": {"__data__": {"id_": "3b16345e-07b0-4468-8a75-085788ddce22", "embedding": null, "metadata": {"page_label": "42", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "11629af3-2ae3-49e2-8c4b-5681f1a904a2", "node_type": "4", "metadata": {"page_label": "42", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "d3425df110c8f8fc0d079343a234493452d18a09368fbc8feaf7f327bbc01b9f", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "f6420bcf-2a4f-49e2-b4a1-14e4c570d4ca", "node_type": "1", "metadata": {"page_label": "41", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "0d3f9bebc4ea75e5b3956314bf7be6ca49955c16c768c8a1ec555c94eb000015", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "ffc35c38-61f2-4bbe-89ea-ca2fce4c0a99", "node_type": "1", "metadata": {}, "hash": "9b30fa78e839add96a97d642d8b9c05ac10c3aba2481a92ff17f4f0541d3403b", "class_name": "RelatedNodeInfo"}}, "hash": "35db63f99aa871a0bbb851de2638d59e0fb93d0f77e259eadab2e01e76bb9732", "text": "42 Forearms \nReverse Curl \nPreparation \nGrasp bar with a shoulder width over hand grip. Can be done on machi ne or using \ndumbbells. \nExecution \nWith the elbows to the side, raise the bar until forearms are vertical. Lower until the arms \nare fully extended. Repeat. \nComments \nWhen the elbow is fully flexed, the elbow should only travel forward a few inches \nallowing t he forearm to be no more than perpendicular to the floor to allow for a relative \nrelease of tension in the muscles between repetitions. \nReverse Preacher Curl \nPreparation \nSit on preacher bench placing back of arms on pad. The seat should be adjusted to al low \nthe arm pit to rest near the top of the pad. Grasp curl bar with shoulder width overhand \ngrip. Can be done on machine or using dumbbells. \nExecution \nRaise the bar until forearms are perpendicular to floor with the back of the upper arm \nremaining on the pad. Lower the barbell until arm is fully extended. Repeat. \nHammer Curl \nPreparation \nPosition two dumbbells to sides, palms facing in, arms straight. \nExecution \nWith elbows to the sides, raise one dumbbell until forearm is vertical to the floor and the \nthumb faces the shoulder. Lower to original position and repeat with alternative arm. \nComments \nThe biceps may be exercised alternating (as described), simultaneous, or in a \nsimultaneous -alternating fashion. When the elbow is fully flexed, the elbow should o nly \ntravel forward a few inches allowing the forearm to be no more than perpendicular to the \nfloor to allow for a relative release of tension in the muscles between repetitions. \nWrist Curl \nPreparation \nSit and grasp bar with narrow to shoulder width under hand grip. Rest forearms on thighs \nwith wrists just beyond knees. Can be done on machine or using dumbbells. \nExecution \nAllow the barbell to roll out of the palms down to the fingers. Grip barbell back up and \nflex wrists. Lower and repeat. \nReverse Wrist Cu rl \nPreparation \nSit and grasp bar with narrow to shoulder width overhand grip. Rest forearms on thighs \nwith wrists just beyond knees. Can be done on machine or using dumbbells.", "start_char_idx": 1, "end_char_idx": 2142, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "ffc35c38-61f2-4bbe-89ea-ca2fce4c0a99": {"__data__": {"id_": "ffc35c38-61f2-4bbe-89ea-ca2fce4c0a99", "embedding": null, "metadata": {"page_label": "43", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "e9b89ea7-105f-4de4-94a5-fd0bae15a0ea", "node_type": "4", "metadata": {"page_label": "43", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "3437d3ea94ef1353c49808b9e560d5f13ae77d7efd304a53dcd4d81d3c3af358", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "3b16345e-07b0-4468-8a75-085788ddce22", "node_type": "1", "metadata": {"page_label": "42", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "35db63f99aa871a0bbb851de2638d59e0fb93d0f77e259eadab2e01e76bb9732", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "3a8e3e58-9bca-4885-a0cf-73fc74353b4e", "node_type": "1", "metadata": {}, "hash": "1212f1e7220a96d0bb71b2733086bd59b8d65cd49283d697972e479e372b15a7", "class_name": "RelatedNodeInfo"}}, "hash": "9b30fa78e839add96a97d642d8b9c05ac10c3aba2481a92ff17f4f0541d3403b", "text": "43 Execution \nHyperextend wrist and return until wrist are fully flexed. Repeat. \n \nAbdominal \nInline Sit -up \nPreparation \nSit on apparatus with lower leg secured under padded bar. Hold weight to front of chest \nor behind neck or use no weight. \nExecution \nLower body back until hips are almost extended. Raise body by flexing hips until torso is \nupright. Repeat. \nComments \nExercise can be performed without added weight until more resistance is needed. Raise \nincline to increase resistance. \nHanging Leg Raise \nPreparation \nPlace weight between ankles or use no weight. Grasp and hang from high bar. \nExecution \nRaise legs by flexing hips and knees until thighs are just pass parallel to floor. Return \nuntil hips and knees are extended. Repeat. \nComments \nExercise can be performed without added weight until more resistance is needed. Knees \nmay be kept exte nded throughout leg raise to increase intensity. \n \nIncline Leg Raise \nPreparation \nSit on incline board. Place weight between ankles or use no weight. Lie supine on incline \nboard with torso elevated. Grasp feet hooks or sides of board for support. \nExecut ion \nRaise legs by flexing hips and knees until thighs are just past perpendicular to torso. \nReturn until hips and knees are extended. Repeat. \nComments \nExercise can be performed without added weight until more resistance is needed. Elevate \nincline to incre ase resistance. Knees may be kept extended throughout leg raise to \nincrease intensity. \n \nLeg Raise \nPreparation \nSit on end of bench. Place weight between ankles, hook feet to cable attachment, or use \nno weight. Lie supine on bench with torso elevated. Gr asp bench for support. \nExecution", "start_char_idx": 1, "end_char_idx": 1711, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "3a8e3e58-9bca-4885-a0cf-73fc74353b4e": {"__data__": {"id_": "3a8e3e58-9bca-4885-a0cf-73fc74353b4e", "embedding": null, "metadata": {"page_label": "44", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "4cd0ac98-6bcf-4471-a16f-5a254c888ea6", "node_type": "4", "metadata": {"page_label": "44", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "027563c7231ddea76e6dd639ce279f7f83958b3028101c6be46e4feaec4678f0", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "ffc35c38-61f2-4bbe-89ea-ca2fce4c0a99", "node_type": "1", "metadata": {"page_label": "43", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "9b30fa78e839add96a97d642d8b9c05ac10c3aba2481a92ff17f4f0541d3403b", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "5b67589a-8a0a-4375-add4-16668d99f06c", "node_type": "1", "metadata": {}, "hash": "cc885817b6608b3be12f96188d655d1ee38a96cd2ab9548d0d8e6b0f0d9bd1a4", "class_name": "RelatedNodeInfo"}}, "hash": "1212f1e7220a96d0bb71b2733086bd59b8d65cd49283d697972e479e372b15a7", "text": "44 Raise legs by flexing hips and knees until thighs are just past perpendicular to torso. \nReturn until hips and knees are extended. Repeat. \nComments \nExercise can be performed without added weight until more resistance is ne eded. Knees \nmay be kept extended throughout leg raise to increase intensity. \n \nRoman Chair Sit -up \nPreparation \nSit on apparatus with lower leg secured under padded bar. Hold weight to front of chest \nor behind neck or use no weight. \nExecution \nLower body back until hips are almost extended. Raise body by flexing hips until torso is \nupright. Repeat. \nComments \nExercise can be performed without added weight until more resistance is needed. \nRectus Abdominis and Obliques only contract dynamically if actual wai st flexion occurs. \nWith no waist flexion, Rectus Abdominis and External Oblique will only act to stabilize \nthe pelvis and waist during hip flexion. \nVertical Leg Raise \nPreparation \nPlace weight between ankles or use no weight. Position body on padded parall el bars \nwith hands on handles, back on vertical pad, and body weight supported on forearms. \nExecution \nRaise legs by flexing hips and knees until thighs are just pass parallel to floor. Return \nuntil hips and knees are extended. Repeat. \nComments \nExercise c an be performed without added weight until more resistance is needed. Knees \nmay be kept extended throughout leg raise to increase intensity. \n \nKneeling Crunch \nPreparation \nKneel below a high pulley. Grasp cable rope attachment and place wrists against th e \nhead. Flex hips slightly and allow the weight to hyperextend the lower back. \nExecution \nWith the hips stationary, flex the waist so the elbows travel toward the middle of the \nthighs. Return and repeat. \nVariation \n Can be done on machine. \nSeated Crunch \nPreparation \nSeat with back support away from a medium high Pulley. Grasp cable rope attachment \nwith both hands and place securely over the both shoulders. Allow the weight to \nhyperextend the lower back slightly. \nExecution", "start_char_idx": 1, "end_char_idx": 2047, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "5b67589a-8a0a-4375-add4-16668d99f06c": {"__data__": {"id_": "5b67589a-8a0a-4375-add4-16668d99f06c", "embedding": null, "metadata": {"page_label": "45", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "e91a2ff0-6201-4bc9-be86-3256f454f7f3", "node_type": "4", "metadata": {"page_label": "45", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "51dbcb01ead04bf72d4f1cc51e6a7fe3edfdaa7a19bafb8da070230622baca05", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "3a8e3e58-9bca-4885-a0cf-73fc74353b4e", "node_type": "1", "metadata": {"page_label": "44", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "1212f1e7220a96d0bb71b2733086bd59b8d65cd49283d697972e479e372b15a7", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "371ae7d5-aeb5-4778-91d1-af1194e7cadf", "node_type": "1", "metadata": {}, "hash": "4e6ee9d8086208a98a74dbce9726ddbcb14066accbfed0afa5fe70647b37116e", "class_name": "RelatedNodeInfo"}}, "hash": "cc885817b6608b3be12f96188d655d1ee38a96cd2ab9548d0d8e6b0f0d9bd1a4", "text": "45 With the hips stationary, flex the waist so the elbows travel toward the hips. Return and \nrepeat. \nCan be done on machine. \nIncline Crunch \nPreparation \nHook feet under padding and lie supine on incline bench with hips bent. Hold plate \nbehind neck or on chest with both hands or use no weight . \nExecution \nFlex waist to raise upper torso from bench. Return until the back of the shoulders contact \nthe padded incline board. Repeat. \nComments \nExercise can be performed without added weight until more resistance is needed. Elevate \nincline to increase resistance. \nHip and knee flexors may be involved as stabilizers if incline is steep and no calf support \nis used. \nIncline Hip Raise \nPreparation \nSit on incline board. Place weight between ankles or use no weight. Lie supine on incline \nboard with torso ele vated. Grasp feet hooks or sides of board by head for support. \nExecution \nRaise legs by flexing hips while flexing knees until hips are fully flexed. Continue to \nraise knees toward shoulders by flexing waist, raising hips from board. Return until waist, \nhips and knees are extended. Repeat. \nComments \nExercise can be performed without added weight until more resistance is needed. Elevate \nincline to increase resistance. When raising hips, keep knees fully flexed as not to throw \nweight of lower legs over head. \n \nIncline Twisting Crunch \n \nPreparation \nHook feet under padding and lie supine on incline bench with hips bent. Hold plate \nbehind neck or on chest with both hands or use no weight. \nExecution \nFlex and twist waist to raise upper torso from bench to one si de. Return until the back of \nthe shoulders contact the padded incline board. Repeat to the opposite side alternating \ntwists. \nComments \nExercise can be performed without added weight until more resistance is needed. Elevate \nincline to increase resistance. \nHip and knee flexors may be involved as stabilizers if incline is steep and no calf support \nis used. \nIncline Twisting Sit -up \nPreparation", "start_char_idx": 1, "end_char_idx": 2028, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "371ae7d5-aeb5-4778-91d1-af1194e7cadf": {"__data__": {"id_": "371ae7d5-aeb5-4778-91d1-af1194e7cadf", "embedding": null, "metadata": {"page_label": "46", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "5ff3e128-ce33-4f5b-8ab0-620e1a203bc5", "node_type": "4", "metadata": {"page_label": "46", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "d5beaffa7c065f341c097fc810713ddcb6323514526eff52334c369b72492701", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "5b67589a-8a0a-4375-add4-16668d99f06c", "node_type": "1", "metadata": {"page_label": "45", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "cc885817b6608b3be12f96188d655d1ee38a96cd2ab9548d0d8e6b0f0d9bd1a4", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "ee5b931f-f117-4643-bf9b-94affdaa5082", "node_type": "1", "metadata": {}, "hash": "2537b88c3c2d831677ae1c41aaba008a33b40d61126b3e0602f1e6ab5f946c38", "class_name": "RelatedNodeInfo"}}, "hash": "4e6ee9d8086208a98a74dbce9726ddbcb14066accbfed0afa5fe70647b37116e", "text": "46 Hook feet under padding and lie supine on incline bench with hips bent. Hold plate \nbehind neck or on chest with both hands. \nExecution \nFlex and twist the waist to one direction while raising the torso from bench by bending \nhips. Return until the back of the shoulders contact the padded incline board. Repeat to \nthe opposite side alternating twists. \nComments \nPectineus, Ad ductor Longus, and Brevis do not assist in hip flexion since hips are already \ninitially bent. Knee flexors may be involved as stabilizers if incline is steep and no calf \nsupport is used. \nTwisting Crunch \nPreparation \nLie supine on bench with head hanging o ff and knees and hips bent. Hold plate behind \nneck or on chest with both hands. \nExecution \nFlex and twist waist to raise upper torso from bench to one side. Return until the back of \nthe shoulders contact the padded board. Repeat to the opposite side altern ating twists. \nSide Bend \nPreparation \nWith side to low Pulley, grasp dumbbell cable with near arm. Stand with arm straight. \nExecution \nBend waist to opposite side of cable. Lower and repeat. Turn around and continue with \nopposite side. \nCan also be done wi th dumbbell. \n \nCrunch Circuit \n \nPreparation \nLie flat on your back with your legs straight and raised so that the bottom of your feet are \npointed towards the sky \nExecution \nCrunch for set number of repetitions then without resting. Bend knees so that legs a re at \n90\n, continue to crunch for set number of repetitions, then without resting lower bent legs \nto the left 45\n from the floor, continue to crunch for set number of repetitions, then \nwithout resting lower legs to the right 45\n from the floor, continue to crunch for set \nnumber of repetitions, then without resting repeat first two steps. \n \nCycling Twist \n \nPreparation \nLie flat on the ground with your legs fully extended to the front 6 inches off the ground and \nyour upper body raised at a 30 degree angle off th e ground. Your hands are joined together at \nthe waist. \nExecution", "start_char_idx": 1, "end_char_idx": 2044, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "ee5b931f-f117-4643-bf9b-94affdaa5082": {"__data__": {"id_": "ee5b931f-f117-4643-bf9b-94affdaa5082", "embedding": null, "metadata": {"page_label": "47", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "db723493-16da-4cfa-8617-c8743ef49851", "node_type": "4", "metadata": {"page_label": "47", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "40c114c153e9f768ad6cafd33d9244fea8608f28b34cef44a5f80bb16ab9dd08", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "371ae7d5-aeb5-4778-91d1-af1194e7cadf", "node_type": "1", "metadata": {"page_label": "46", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "4e6ee9d8086208a98a74dbce9726ddbcb14066accbfed0afa5fe70647b37116e", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "aefaf27c-3f97-4aac-8d02-105066fba357", "node_type": "1", "metadata": {}, "hash": "c9d9775ff3c18f6286df79627651785ecc9b633cad589fcea39243fdcd4167ad", "class_name": "RelatedNodeInfo"}}, "hash": "2537b88c3c2d831677ae1c41aaba008a33b40d61126b3e0602f1e6ab5f946c38", "text": "47 On alternating movements you will turn your body to one side while bringing the opposite \nside knee toward your chest. Without allowing your feet to touch the ground, twist your body \nalternati ng to the other side. Your legs will alternate with your body twist in a similar \nmovement to cycling. Your hands remain joined the entire time. \n \nFlutter Kicks \nPreparation \nLie on your back and place your hands under your buttocks for support. Lift your hea d, \njust enough to see your feet and then lift both legs 6 inches off the ground. \nExecution \nLift one leg at least 25 degrees then alternate your legs at a quick tempo. \n \n \n \n \nFlexibility Exercises \n \nNeck Rotation - Stand with the back straight and feet should er width apart. Place the hands on \nhips. Roll the head slowly to the left, making a complete circle with the path of the head. \nReverse direction. See figure \n \n \n \n \nArm and Shoulder Rotation - Stand with the back straight and fe et shoulder width apart. \nExtend the arms outward to shoulder height. Rotate the shoulders forward, making a large \ncircular motion with the arms. Reverse direction.", "start_char_idx": 1, "end_char_idx": 1165, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "aefaf27c-3f97-4aac-8d02-105066fba357": {"__data__": {"id_": "aefaf27c-3f97-4aac-8d02-105066fba357", "embedding": null, "metadata": {"page_label": "48", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "15201f48-6596-4886-bbb2-850071d5fdfd", "node_type": "4", "metadata": {"page_label": "48", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "1e7ce28f9954476978a3dc4e974f560b88e5ef4e6b76389df29f43dcb407c297", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "ee5b931f-f117-4643-bf9b-94affdaa5082", "node_type": "1", "metadata": {"page_label": "47", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "2537b88c3c2d831677ae1c41aaba008a33b40d61126b3e0602f1e6ab5f946c38", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "523098d2-a0b2-4ccc-a354-0d2c6c4c6234", "node_type": "1", "metadata": {}, "hash": "9c3696f3afba4bdfe096dec453fc7c61d903296d47e6e468c3721360d9cc47b4", "class_name": "RelatedNodeInfo"}}, "hash": "c9d9775ff3c18f6286df79627651785ecc9b633cad589fcea39243fdcd4167ad", "text": "48 \nHip Rotation - Stand with the back straight and feet shoulder width apart. Place the hands on \nhips. Rotate the hips clockwise while keeping the back straight. Reverse direction. \n \n \n \n \nKnee and Ankle Rotation - Stand with the feet toget her, and bend at the waist with the knees \nslightly bent. Place the hands above the knees, and rotate the legs in a clockwise direction. \nReverse direction. \n \n \n \n \nNeck and Shoulder Stretch - Stand with the feet shoulder width apart and the arms behind the \nbody. Grasp the left wrist with the right hand. Pull the left arm down and to the right. Tilt the \nhead to the right. Hold this position for 10 to 15 seconds. Repeat the action with the right wrist , \npulling the right arm down and to the left. Tilt the head to the left. \n \n \n \n \nAbdominal Stretch - Stand and extend the arms upward and over the head. Interlace the fingers \nwith palms turned upward. Str etch the arms up and slightly back. Hold this position for 10 to 15 \nseconds.", "start_char_idx": 1, "end_char_idx": 1160, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "523098d2-a0b2-4ccc-a354-0d2c6c4c6234": {"__data__": {"id_": "523098d2-a0b2-4ccc-a354-0d2c6c4c6234", "embedding": null, "metadata": {"page_label": "49", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "e2b4394f-225e-464c-9bc9-303df403f0ac", "node_type": "4", "metadata": {"page_label": "49", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "96908ac159ea080590c8634aa1217f7d06f2acf47adc22359890c885eff5f480", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "aefaf27c-3f97-4aac-8d02-105066fba357", "node_type": "1", "metadata": {"page_label": "48", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "c9d9775ff3c18f6286df79627651785ecc9b633cad589fcea39243fdcd4167ad", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "88f3d320-ab6a-4b01-996a-4e6f9faf5bee", "node_type": "1", "metadata": {}, "hash": "c0f54399b1a20b1b06a3118ac513757cefa6c7a85a0c8c5afb06af27929349f0", "class_name": "RelatedNodeInfo"}}, "hash": "9c3696f3afba4bdfe096dec453fc7c61d903296d47e6e468c3721360d9cc47b4", "text": "49 \n \n \nChest Stretch - Stand and interlace the fingers behind the back. Lift the arms behind so that \nthey move outward and away from the body. Lean forward from the waist. Hold this position \nfor 10 to 15 seconds. Bend the knees before moving to the upright position. Return to the \nstarting position. \n \n \n \nUppe r-back Stretch - Stand with the arms extended to the front at shoulder height with the \nfingers interlaced and palms facing outward. Extend the arms and shoulders forward. Hold this \nposition for 10 to 15 seconds. Return to the starting position. \n \n \n \nOverhead Arm Pull - Stand with the feet shoulder width apart. Raise the right arm, bending the \nright elbow and touching the right elbow and touching the right hand to the back of the neck. \nGrab the ri ght elbow with the left hand, and pull to the left. Hold this position for 10 to 15 \nseconds. Return to the starting position. Do the same stretch, and pull the left elbow with the \nright hand for 10 to 15 seconds.", "start_char_idx": 1, "end_char_idx": 1194, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "88f3d320-ab6a-4b01-996a-4e6f9faf5bee": {"__data__": {"id_": "88f3d320-ab6a-4b01-996a-4e6f9faf5bee", "embedding": null, "metadata": {"page_label": "50", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "b1e51a27-0218-4395-8ba0-fdf6bd1a2fca", "node_type": "4", "metadata": {"page_label": "50", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "846f0e45f6626c8b01e1eaf503a3f2556566da3ce9f7527a91c48286fd100099", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "523098d2-a0b2-4ccc-a354-0d2c6c4c6234", "node_type": "1", "metadata": {"page_label": "49", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "9c3696f3afba4bdfe096dec453fc7c61d903296d47e6e468c3721360d9cc47b4", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "f2892d93-38bf-43ac-a890-42dbb951dd1c", "node_type": "1", "metadata": {}, "hash": "3a8c59a038c716382d927a9dc4f883dca7effa6a3c3f3563b5563cc93d3bf42c", "class_name": "RelatedNodeInfo"}}, "hash": "c0f54399b1a20b1b06a3118ac513757cefa6c7a85a0c8c5afb06af27929349f0", "text": "50 \n \n \nThigh Stretch - Stand or lie on the stomach. Bend the left leg up toward the buttocks. Grasp \nthe toes of the left foot with the right hand, and the heel to the left buttock. Extend the left arm \nto the side for balance. Hold thi s position for 10 to 15 seconds. Return to the starting position. \nSwitch sides. \n \n \n \nHamstring Stretch (Standing) - Stand with the knees slightly bent. Bend forward keeping the \nhead up, and re ach toward the toes. Straighten the legs, and hold this position for 10 to 15 \nseconds. \n \n \n \n \nHamstring Stretch (Seated) - Sit on the ground with both legs straight and extended forward \nwith the feet upright about six inches apart. Put the hands on the ankles or toes. Bend from the \nhips, keeping the back and head in a comfortable, straight line. Hold this position for 10 to 15 \nseconds.", "start_char_idx": 1, "end_char_idx": 1035, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "f2892d93-38bf-43ac-a890-42dbb951dd1c": {"__data__": {"id_": "f2892d93-38bf-43ac-a890-42dbb951dd1c", "embedding": null, "metadata": {"page_label": "51", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "502c1f26-cf92-4ebd-94b0-157c2931eedd", "node_type": "4", "metadata": {"page_label": "51", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "d10ff28841709457eca6900f29bd5ad6030ffc50f8753f3e06ae142a3fe3bafb", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "88f3d320-ab6a-4b01-996a-4e6f9faf5bee", "node_type": "1", "metadata": {"page_label": "50", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "c0f54399b1a20b1b06a3118ac513757cefa6c7a85a0c8c5afb06af27929349f0", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "6ac56963-8b7d-48cc-9114-829e66514674", "node_type": "1", "metadata": {}, "hash": "d6c04b47e6f35860d7e49b1ff72041e20bc81a40cb85de40f83d7d61b5770be2", "class_name": "RelatedNodeInfo"}}, "hash": "3a8c59a038c716382d927a9dc4f883dca7effa6a3c3f3563b5563cc93d3bf42c", "text": "51 Groin S tretch (Standing) - Lunge over to the left while keeping the right leg straight, the right \nfoot facing straight ahead and entirely on the floor. Lean over the left leg while stretching the \nright groin muscles. Hold this position for 10 to 15 seconds. Re peat with the opposite leg. \n \n \n \nGroin Stretch (Seated) - Sit on the ground with the soles together. Place the hands on or near \nhe feet. Bend forward from the hips, keeping the head up. Hold this positi on for 10 to 15 \nseconds. \n \n \n \nCalf Stretch - Stand straight with the feet together, arms extended downward, elbows locked, \npalms facing backward, fingers extended and joined, and head and eyes facing front. Move the \nright foot to the rear about two feet, and place the ball of the foot on the ground. Slowly press \nthe right heel to the ground. Slowly bend the left knee while pushing the hips forward and \narching the back slightly. Hold this position for 10 to 15 seconds. Return to the starting \nposition. Repeat with the left foot. \n \n \n \nHip and Back Stretch (Seated) \u2013 Sit on the ground with the right leg forward and straight. \nCross the left leg over th e right while sitting erect. Keep the heels of both feet in contact with \nthe ground. Slowly rotate the upper body to the left and look over the left shoulder. Reach \nacross the left leg with the right arm, and push the left leg to your right. Use the le ft hand for \nsupport by placing it on the ground. Hold this position for 10 to 15 seconds. Repeat this stretch \nfor the other side by crossing and turning in the opposite direction.", "start_char_idx": 1, "end_char_idx": 1767, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "6ac56963-8b7d-48cc-9114-829e66514674": {"__data__": {"id_": "6ac56963-8b7d-48cc-9114-829e66514674", "embedding": null, "metadata": {"page_label": "52", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "ce6f8064-c2dc-4f35-b36b-670889a74cdf", "node_type": "4", "metadata": {"page_label": "52", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "3e3b3affd063da24f51c7b8c48183ab80563a2d0d8155b2b6bb2cb0034690443", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "f2892d93-38bf-43ac-a890-42dbb951dd1c", "node_type": "1", "metadata": {"page_label": "51", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "3a8c59a038c716382d927a9dc4f883dca7effa6a3c3f3563b5563cc93d3bf42c", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "67102a66-d6cc-4dac-a97a-db23e140bd86", "node_type": "1", "metadata": {}, "hash": "fa2cbbdb9e576b8ce537eb2d95bf979ef3a00c93b3a2179dcb3f8426089dbcab", "class_name": "RelatedNodeInfo"}}, "hash": "d6c04b47e6f35860d7e49b1ff72041e20bc81a40cb85de40f83d7d61b5770be2", "text": "52 \n \n \nHip and Back Stretch (Lying Down) - Lie on the back with the arms straight beside the body. \nKeep the legs straight and the knees and feet together. Bring the left leg straight back toward the \nhead, leaving the right leg in the starting position. Bring the head and arms up. Grab the bent \nleft leg below the knee, and pull it gradually to the chest. Hold this position for 10 to 15 \nseconds. Gradually return to the starting position. Repeat these motions with the opposite leg. \nVariation - Pull both knees to the c hest. Pull the head up to the knees. Hold for 10 to 15 \nseconds. Return to the starting position. \n \n \n \n \n \n \n \n \n \nAgility Exercises \n \n \nAll fours run \nPlace your hands in front of you and run using your hands and feet. \n \nBroad Jump \nJump forward on both feet in a series of broad jumps. Swing the arms vigorously to help \nwith the jumps. \n \n \nCrab Walk \nPlace your hands and feet on the ground, hands behind you and stomach facing the sky. \nWalk on hands and feet from this positi on. \n \nHour Glass Drill", "start_char_idx": 1, "end_char_idx": 1167, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "67102a66-d6cc-4dac-a97a-db23e140bd86": {"__data__": {"id_": "67102a66-d6cc-4dac-a97a-db23e140bd86", "embedding": null, "metadata": {"page_label": "53", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "acfe74d3-63d2-4726-8241-65c3d69e2e15", "node_type": "4", "metadata": {"page_label": "53", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "143e0c4d340f54cbcfa1b84c0ae2e4db713fa0e85da017c0a4296300536a41fd", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "6ac56963-8b7d-48cc-9114-829e66514674", "node_type": "1", "metadata": {"page_label": "52", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "d6c04b47e6f35860d7e49b1ff72041e20bc81a40cb85de40f83d7d61b5770be2", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "5ca3d225-5365-44b7-9a37-33f2a45d62ed", "node_type": "1", "metadata": {}, "hash": "4e9e70ade4e2a6b0386f2bdade221d00ed86fae4553345bf78c28f86d211a87c", "class_name": "RelatedNodeInfo"}}, "hash": "fa2cbbdb9e576b8ce537eb2d95bf979ef3a00c93b3a2179dcb3f8426089dbcab", "text": "53 Mark out a box 10 meters x 10 meters. Start at the front left corner of the box. Run \nacross the front (shoulders square to the front) to the front right corner. Back peddle to \nthe center spot, then out to the back right corner. R un across the back to the back left \ncorner. Run forward to the center spot, then out to the left corner. \n \nThree Line Shuffle Drill \nMark three parallel lines on the floor, 4 feet apart. Straddle the center line. Begin by \nshuffling to the far left line, th en to the far right, then left, etc. for the allotted time, \ncrossing each line with the foot. \n \nBench Jumps \nFrom a standing position, bend your knees slightly and jump to the side (laterally), \npushing off with both feet and landing up on a low bench/step. ( Beginners may start out \nwithout the bench and simply land on the floor.) Come to a full stop, then jump off the \nother side of the bench and repeat. \n \nSki Hops \n Mark out lines approximately 3 feet apart and 10 meters in length. Start on one side of \nthe pai red lines and jump across to the outside of the other line, progressing down the 10 meters. \nAt the end of the 10 meter, immediately jump across the two lines working backward to the \noriginal starting point. Forward; Back. \n \nStar Drill \n Mark out eight po ints 3 to 5 steps from a center mark, creating a star pattern. Begin rill \nstanding at the center point. Now run out to the first point of the star then back to the center \npoint. Continue to run to each point in the star coming back to the center each ti me.", "start_char_idx": 1, "end_char_idx": 1557, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "5ca3d225-5365-44b7-9a37-33f2a45d62ed": {"__data__": {"id_": "5ca3d225-5365-44b7-9a37-33f2a45d62ed", "embedding": null, "metadata": {"page_label": "1", "file_name": "fitnesschatbot_customreplies.pdf", "file_path": "data/fitnesschatbot_customreplies.pdf", "file_type": "application/pdf", "file_size": 47427, "creation_date": "2023-12-17", "last_modified_date": "2023-11-20", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "4219f9d1-d57a-4a1f-80bc-d32ea32ec838", "node_type": "4", "metadata": {"page_label": "1", "file_name": "fitnesschatbot_customreplies.pdf", "file_path": "data/fitnesschatbot_customreplies.pdf", "file_type": "application/pdf", "file_size": 47427, "creation_date": "2023-12-17", "last_modified_date": "2023-11-20", "last_accessed_date": "2023-12-17"}, "hash": "61e573e12e547e8de2d9f7494a9f5ba586087689017f7f97f02615190343d2e4", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "67102a66-d6cc-4dac-a97a-db23e140bd86", "node_type": "1", "metadata": {"page_label": "53", "file_name": "fitness-handbook.pdf", "file_path": "data/fitness-handbook.pdf", "file_type": "application/pdf", "file_size": 491440, "creation_date": "2023-12-17", "last_modified_date": "2023-11-17", "last_accessed_date": "2023-12-17"}, "hash": "fa2cbbdb9e576b8ce537eb2d95bf979ef3a00c93b3a2179dcb3f8426089dbcab", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "a56fb895-66e9-48c8-a9a0-36a952ed80e3", "node_type": "1", "metadata": {}, "hash": "12e156d587b8416f3a02bbcb388569f4bf306f357c8953bd60d55ea69182d8ea", "class_name": "RelatedNodeInfo"}}, "hash": "4e9e70ade4e2a6b0386f2bdade221d00ed86fae4553345bf78c28f86d211a87c", "text": "Fitness Chatbot: Custom Replies\nAlexander Klann, Tobiasz Widomski, Alessandro Fisslinger, Armin Bosnjak\n18.11.2023\n1", "start_char_idx": 0, "end_char_idx": 116, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "a56fb895-66e9-48c8-a9a0-36a952ed80e3": {"__data__": {"id_": "a56fb895-66e9-48c8-a9a0-36a952ed80e3", "embedding": null, "metadata": {"page_label": "2", "file_name": "fitnesschatbot_customreplies.pdf", "file_path": "data/fitnesschatbot_customreplies.pdf", "file_type": "application/pdf", "file_size": 47427, "creation_date": "2023-12-17", "last_modified_date": "2023-11-20", "last_accessed_date": "2023-12-17"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "1b9d6981-b129-4a7c-9576-e77df7325089", "node_type": "4", "metadata": {"page_label": "2", "file_name": "fitnesschatbot_customreplies.pdf", "file_path": "data/fitnesschatbot_customreplies.pdf", "file_type": "application/pdf", "file_size": 47427, "creation_date": "2023-12-17", "last_modified_date": "2023-11-20", "last_accessed_date": "2023-12-17"}, "hash": "84424f3a9bde7fff4be40d0906f0517df45ebd02f8ec6ee01a19781ed43ebcf7", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "5ca3d225-5365-44b7-9a37-33f2a45d62ed", "node_type": "1", "metadata": {"page_label": "1", "file_name": "fitnesschatbot_customreplies.pdf", "file_path": "data/fitnesschatbot_customreplies.pdf", "file_type": "application/pdf", "file_size": 47427, "creation_date": "2023-12-17", "last_modified_date": "2023-11-20", "last_accessed_date": "2023-12-17"}, "hash": "4e9e70ade4e2a6b0386f2bdade221d00ed86fae4553345bf78c28f86d211a87c", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "78dd8964-9e6a-42c3-a777-4da5a988d561", "node_type": "1", "metadata": {}, "hash": "b007b611fd5d5a0be7890dc5a7fc6b914bc73ccdab613e124152a43377a519fe", "class_name": "RelatedNodeInfo"}}, "hash": "12e156d587b8416f3a02bbcb388569f4bf306f357c8953bd60d55ea69182d8ea", "text": "1 What is this bot capable of?\nANWEISUNG AN DEN CHATBOT (NICHT VORLESEN): Du bist ein Fitness-Coach mit ei-\nnem\u00a8osterreichischem Dialekt! Wenn du auf Englisch redest, dann hast du einen \u00a8osterreichischen\nAkzent und schlechtes Englisch! Also known as: What can this bot do? What can you do? Was\nkannst du? Wie kannst du mir helfen?\nGerman:\nBot features:\n- Erstellen eines Trainingsplans\n- Fragen zu Fitness beantworten\n- Bilder und Videos zu \u00a8Ubungen und deren Ausf \u00a8uhrung zeigen; Dieses Feature ist noch nicht\nimplementiert;\nEnglish:\nBot features:\n- Create a training plan\n- Answer questions about fitness\n- Show pictures and videos about exercises and their form; This feature is not implemented yet;\n2 What languages do you speak?\nANWEISUNG AN DEN CHATBOT (NICHT VORLESEN): Du bist ein Fitness-Coach mit ei-\nnem\u00a8osterreichischem Dialekt! Wenn du auf Englisch redest, dann hast du einen \u00a8osterreichischen\nAkzent und schlechtes Englisch! Also known as: Do you speak German? Sprichst du Englisch?\nWelche Sprachen sprichst du?\nGerman:\nIch spreche sowohl Deutsch als auch Englisch! Alle Dokumenten auf die ich trainiert wurde,\nwurden jeweils auf Deutsch und auf Englisch implementiert!\nEnglish: I speak English, as well as German! All documents that I got trained on were im-\nplemented in German and English!\n2", "start_char_idx": 0, "end_char_idx": 1308, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "78dd8964-9e6a-42c3-a777-4da5a988d561": {"__data__": {"id_": "78dd8964-9e6a-42c3-a777-4da5a988d561", "embedding": null, "metadata": {"page_label": "1", "file_name": "gym_workouts.pdf", "file_path": "data/gym_workouts.pdf", "file_type": "application/pdf", "file_size": 54341, "creation_date": "2023-12-06", "last_modified_date": "2023-11-20", "last_accessed_date": "2023-12-13"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": 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"last_accessed_date": "2023-12-13"}, "hash": "d65a6293232b3e2d70e4457aab0256a40550f091fa1068ee92381ad61ba660ca", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "0b95a2d4-43f5-477e-8cff-7a27541b567a", "node_type": "1", "metadata": {}, "hash": "5d3b90d9a821e6e493bffcfabc174d5450978c5d03e79c7f5f2719cd4a672550", "class_name": "RelatedNodeInfo"}}, "hash": "845760902f6a735c045cd0028c0406edd5d73f69dea1889e97d05f91dd71416a", "text": "3 Push/Pull/Legs Training f \u00a8ur Menschen, die nur 3 Ta-\nge ins Fitnesstudio gehen wollen.\nAlle \u00a8Ubungen je 8-12 mal wiederholen. Bitte beachten Sie, dass es wichtig ist, Ihrem K \u00a8orper\nausreichend Ruhe zu geben. Stellen Sie sicher, dass Sie zwischen den Trainingstagen ausrei-\nchend Erholungszeit einplanen.\nTAG 1:\nBankdr \u00a8ucken: 3 S \u00a8atze\nSchr\u00a8agbankdr \u00a8ucken: 3 S \u00a8atze\nSchulterpresse: 3 S \u00a8atze\nSeitheben: 3 S \u00a8atze\nTrizeps-Pushdown: 3 S \u00a8atze\nTAG 2:\nRudern mit engem Griff: 3 S \u00a8atze\nRudern mit weitem Griff: 3 S \u00a8atze\nLatzug mit weitem Griff: 3 S \u00a8atze\nNackenheben: 3 S \u00a8atze\nR\u00a8uckenstrecken: 3 S \u00a8atze\nBizeps-Curls: 3 S \u00a8atze\nHammer-Curls: 3 S \u00a8atze\nTAG 3:\nKniebeugen: 3 S \u00a8atze\nAbduktoren: 3 S \u00a8atze\nAdduktoren: 3 S \u00a8atze\nKreuzheben: 3 S \u00a8atze\nBeinbeuger: 3 S \u00a8atze\nBeinstrecker: 3 S \u00a8atze\nWadenheben: 3 S \u00a8atze\n3", "start_char_idx": 0, "end_char_idx": 820, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "0b95a2d4-43f5-477e-8cff-7a27541b567a": {"__data__": {"id_": "0b95a2d4-43f5-477e-8cff-7a27541b567a", "embedding": null, "metadata": {"page_label": "4", "file_name": "gym_workouts.pdf", "file_path": "data/gym_workouts.pdf", "file_type": "application/pdf", "file_size": 54341, "creation_date": "2023-12-06", "last_modified_date": "2023-11-20", "last_accessed_date": "2023-12-13"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "f974b73f-8294-41aa-994f-7bb3038a73dc", "node_type": "4", "metadata": {"page_label": "4", "file_name": "gym_workouts.pdf", "file_path": "data/gym_workouts.pdf", "file_type": "application/pdf", "file_size": 54341, "creation_date": "2023-12-06", "last_modified_date": "2023-11-20", "last_accessed_date": "2023-12-13"}, "hash": "76c88f1ea73b078d4d5493e5a4d55dcad62541783987b5b97967624bb538847e", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "198de437-4bf2-4300-847e-0733efba1300", "node_type": "1", "metadata": {"page_label": "3", "file_name": "gym_workouts.pdf", "file_path": "data/gym_workouts.pdf", "file_type": "application/pdf", "file_size": 54341, "creation_date": "2023-12-06", "last_modified_date": "2023-11-20", "last_accessed_date": "2023-12-13"}, "hash": "845760902f6a735c045cd0028c0406edd5d73f69dea1889e97d05f91dd71416a", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "fb397e6f-a795-474c-826b-915834b12d87", "node_type": "1", "metadata": {}, "hash": "2b879afa9d880af76d071e70524fa81d58e384104cd1a1a0919f25be058e0efe", "class_name": "RelatedNodeInfo"}}, "hash": "5d3b90d9a821e6e493bffcfabc174d5450978c5d03e79c7f5f2719cd4a672550", "text": "4 Push/Pull/Legs/Upper Training f \u00a8ur Menschen, die 4\nTage ins Fitnesstudio gehen wollen.\nAlle \u00a8Ubungen je 8-12 mal wiederholen. Bitte beachten Sie, dass es wichtig ist, Ihrem K \u00a8orper\nausreichend Ruhe zu geben. Stellen Sie sicher, dass Sie zwischen den Trainingstagen ausrei-\nchend Erholungszeit einplanen.\nTAG 1:\nBankdr \u00a8ucken: 3 S \u00a8atze\nSchr\u00a8agbankdr \u00a8ucken: 3 S \u00a8atze\nSchulterpresse: 3 S \u00a8atze\nSeitheben: 3 S \u00a8atze\nTrizeps-Pushdown: 3 S \u00a8atze\nTAG 2:\nRudern mit engem Griff: 3 S \u00a8atze\nRudern mit weitem Griff: 3 S \u00a8atze\nLatzug mit weitem Griff: 3 S \u00a8atze\nNackenheben: 3 S \u00a8atze\nR\u00a8uckenstrecken: 3 S \u00a8atze\nBizeps-Curls: 3 S \u00a8atze\nHammer-Curls: 3 S \u00a8atze\nTAG 3:\nKniebeugen: 3 S \u00a8atze\nAbduktoren: 3 S \u00a8atze\nAdduktoren: 3 S \u00a8atze\nKreuzheben: 3 S \u00a8atze\nBeinbeuger: 3 S \u00a8atze\nBeinstrecker: 3 S \u00a8atze\nWadenheben: 3 S \u00a8atze\nTAG 4:\nKlimmz \u00a8uge: 3 S \u00a8atze\nDips: 3 S \u00a8atze\nBizeps-Curls: 3 S \u00a8atze\nTrizeps-Pushdown: 3 S \u00a8atze\nSchulterpresse: 3 S \u00a8atze\nSeitheben: 3 S \u00a8atze\nR\u00a8uckenstrecken: 3 S \u00a8atze\n4", "start_char_idx": 0, "end_char_idx": 992, "text_template": "{metadata_str}\n\n{content}", "metadata_template": "{key}: {value}", "metadata_seperator": "\n", "class_name": "TextNode"}, "__type__": "1"}, "fb397e6f-a795-474c-826b-915834b12d87": {"__data__": {"id_": "fb397e6f-a795-474c-826b-915834b12d87", "embedding": null, "metadata": {"page_label": "5", "file_name": "gym_workouts.pdf", "file_path": "data/gym_workouts.pdf", "file_type": "application/pdf", "file_size": 54341, "creation_date": "2023-12-06", "last_modified_date": "2023-11-20", "last_accessed_date": "2023-12-13"}, "excluded_embed_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "excluded_llm_metadata_keys": ["file_name", "file_type", "file_size", "creation_date", "last_modified_date", "last_accessed_date"], "relationships": {"1": {"node_id": "30247a4b-dccf-41df-8aba-dcbc7b0ab9ab", "node_type": "4", "metadata": {"page_label": "5", "file_name": "gym_workouts.pdf", "file_path": "data/gym_workouts.pdf", "file_type": "application/pdf", "file_size": 54341, "creation_date": "2023-12-06", "last_modified_date": "2023-11-20", "last_accessed_date": "2023-12-13"}, "hash": "3699328ffa482d96f257d3cefa398e0fa4a5ce4a022d54ddb55abd891e290166", "class_name": "RelatedNodeInfo"}, "2": {"node_id": "0b95a2d4-43f5-477e-8cff-7a27541b567a", "node_type": "1", "metadata": {"page_label": "4", "file_name": "gym_workouts.pdf", "file_path": "data/gym_workouts.pdf", "file_type": "application/pdf", "file_size": 54341, "creation_date": "2023-12-06", "last_modified_date": "2023-11-20", "last_accessed_date": "2023-12-13"}, "hash": "5d3b90d9a821e6e493bffcfabc174d5450978c5d03e79c7f5f2719cd4a672550", "class_name": "RelatedNodeInfo"}, "3": {"node_id": "cf17b6ac-4777-48ab-8cd0-cecb986a0ab7", "node_type": "1", "metadata": {}, "hash": "e3e2302be4469a8bbed97abd1139e27b2566d4ebdf24489d48b8f82e8f402689", "class_name": "RelatedNodeInfo"}}, "hash": "2b879afa9d880af76d071e70524fa81d58e384104cd1a1a0919f25be058e0efe", "text": "5 Push/Pull/Legs/Upper/Lower Training f \u00a8ur Menschen,\ndie 5 Tage ins Fitnesstudio gehen wollen.\nAlle \u00a8Ubungen je 8-12 mal wiederholen. Bitte beachten Sie, dass es wichtig ist, Ihrem K \u00a8orper\nausreichend Ruhe zu geben. 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