Triathlon: Rowing, Single Leg Squat, Dips

Ground Floor, City Square Shopping Centre, Jalan Tun Razak, 50400 Kuala Lumpur, Tel:03 - 2164 8303/9303, Contact Person: Brett M. Crosby - Sr. Fitness Consultant brett@goldsgymkl.com, website: http://www.goldsgymkl.com/

Contest Begins: 15 April thru 4 May

2008

Win Great Prizes!

Now your sweat is worth the price of gold. We invite all members and guest to take part in our triathlon for the fun and exciting chance to compete and have fun. There is absolutely no entry costs for Gold's Gym members. Guest contestants are required to pay and entry fee of RM80 which enables them to full use of the facility during the dated period of the contest. Upon completion of the contest guest contestants may apply their entry fee towards joining Gold's Gym Kuala Lumpur as a privileged member ( some restrictions apply).

To Enter:

Obtain a copy of the Wavier/Registration Form from the above address, completely fill-in all the necessary information and pay any applicable fees. On request a form may be faxed to individuals, however entries requiring a fee will not be valid until payment is received. No entries will be accepted after 14 April.

Events:

1. Rowing (best time over distance) - using Concept II Rower


2. Single Leg Squat/Stand & Sit (maximum repetitions in 1 minute) - using Cybex flat bench


3. Dips (maximum repetitions in 1 minute) - using Nautilus Assisted Dip/Chin-up

When: Contestants must complete all three events between 7 April, 2008 and 30 April, 2008 to qualify for prize rewards. There is no obligation to complete the events in any particular order or on any particular day. Each task must be performed in the matter prescribed by the rules and procedures of this contest and be witnessed by a Gold’s Gym Kuala Lumpur fitness trainer. Failure to adhere to the rules will disqualify a contestant.

Cost:
Existing members of Gold’s Gym at the start of the contest may enter the competition free of charge.

Non-members of Gold’s Gym at the start of the contest may enter the competition for a fee of RM80. This will entitle such persons to full use of the facility during the dated time period coinciding with the contest. After such time a non-member contestant who has successfully completed all three events may choose to become a member of Gold’s Gym and enjoy full privileges at the present rate of membership. However their entry fee into the contest will be credited toward their joining fees.

Categories: Junior Division Men/Women 18 yrs to 49 yrs, Open Senior Division Men/Women

Beginner/Intermediate (men/women) - This category is for persons who have a basic knowledge of fitness, and achieved a level of fitness that allows them to workout at a minimum of 70% of their maximum heart rate. Such persons should have no muscle skeletal, neurological or muscular dysfunctions that would put their health at severe risk while performing any of the outlined tasks of the contest.

Advanced (men/women) - This category is for persons who have worked out consistently for 1 year or more and achieved a level of fitness that allows them to workout at a minimum of 80% to 85% of their maximum heart rate. Such persons should have no muscle skeletal, neurological or muscular dysfunctions that would put their health at severe risk while performing any of the outlined tasks of the contest.

Note: Contestants in the “Open Senior Division Men/Women” will follow the contest rules pertaining to the beginner/intermediate level.

Prizes/Rewards:
Each contestant who successfully completes all three tasks will receive 2 free 30-minute personal training sessions worth RM90 & a certificate of completion.

The contestants with the best time or number of repetitions recorded in a particular event from each category will receive a silver commemorative Gold’s Gym replica weight-lifting plate key chain.

The contestants with the best over-all combined performance comprising all three events from the beginner/intermediate category will be awarded the grand prize of 3 one-hour personal training sessions and a Gold’s Gym Jacket (total worth of RM345). The contestants with the best over-all combined performance comprising all three events from the advance category will be awarded the grand prize of 5 one-hour personal training sessions, a Gold’s Gym jacket, and a Gold’s Gym backpack (total worth RM550).

Rules:
Rowing
Beginner/intermediate contestants shall row a total distance of 2500 meters at a set resistance of 5 striving for best time.
Advanced contestants shall row a total distance of 5000 meters at a set resistance of 10 striving for best time.

Single Leg Squat/stand & sit
Beginner/intermediate contestants are given one minute to complete as many repetitions as possible with a specific prescribed form (body weight only).
Advanced male contestants are given one minute while holding a 25 pound (11.36 Kg) plate with both hands to complete as many repetitions as possible with a specific prescribed form.
Advanced female contestants are given one minute while holding a 10 pound (4.55 Kg) plate with both hands to complete as many repetitions as possible with a specific prescribed form.

Dips
Beginner/intermediate contestants are given one minute to complete as many repetitions as possible at a counter resistance that is 50% of their body weight for men and 60% of their body weight for women with a specific prescribed form.
Advanced contestants are given one minute to complete as many repetitions as possible at a counter resistance that is 30% of their body weight for men and 40% of their body weight for women with a specific prescribed form.

Form:
Rowing - all contestants must have both feet strapped on to the foot rest and keep both hands on the rowing handles at all times during the official time trial. If a contestant has to dismount the rower for any reason he or she is disqualified.

Single leg stand & sit - all contestants may use either their right or left leg to stand from a seated position using that decided leg only. The leg not in use may not assist in the balancing of a contestant in such a way that any portion of that leg below the knee touches the bench, the floor or the supporting and working leg. Nor may a contestants hands touch any portion of the bench, the floor or any portion of the body below the waist. Advanced contestants are required to hold a 25lb plate with handle grips with both hands for this portion of the contest. Other than a contestant’s hands, no other portion of the body is allowed to make contact with the held plate.

Dips - all contestant must begin the exercise with both arms in full extension, then lower their body in such a way that the elbow joint decreases to at least a 90° angle. The witnessing trainer will provide a fist marker to indicate that a contestant has lowered their body to the required level. Then the contestant must extend both arms to return to the starting position of the exercise to be counted as one complete repetition.

In Case A Of A Tie:
Ties will be decided by having those contestants from their prospective category participate in a face-off. Each contestant will be given one minute to complete as many push-ups as possible with a prescribed form to declare the winner.
If a tie remains in effect after the completion of the face-off those participants will be declared co-winners and accept equal rewards.

Waiver:
All contestants are required to read, sign and date a release of liability form outlining the potential risks associated with vigorous forms of exercise at the time of registration. Any persons who do not comply shall be excluded from the competition.

Please review the section labeled “categories” that defines beginner/intermediate and advance to best decide what category is most appropriate for your level of fitness.


No Sour Grapes Syndrome:
No record of performance is official unless a fitness trainer representing Gold’s Gym Kuala Lumpur witnesses the act and verifies it with their signature.

Witnessing trainers reserve the right to validate or void any contestant’s official performance in accordance to the rules of the contest. The trainer’s judgment is final!
Absolutely no “do-overs” once the official recording of the exercise begins.

Frequently asked questions:

1. Q: When do I perform my event(s)? A: Contestants have the entire period from 15 April to 4 May, 2008 to perform all events.
2. Q: Is there a particular order the events should be performed? A: No, there is no particular order contestants must perform the events.
3. Q: Can I invite my friends and family to participate in the contest? A: All persons are invited to join the contest, however non-members of GGKL must submit a RM80 fee with their wavier/registration form.
   Q: How do I get a trainer to witness my event? A: Contestants can get a trainer to witness their event by scheduling an appointment through GGKL's front desk or by speaking directly to a fitness trainer. Although it is preferable to schedule an appointment for witnessing an event, any available trainer on duty may witness an event on-the-spot.
4. Q: Are any tips or suggestions for practicing for the events? A: Yes, right click on each individual task (rowing, single leg squat/stand & sit, dips) listed above under events to bring up an instructional video highlighted each exercise.
5. Q: Can I change categories/divisions after the contest begins? A: No, you must decide what category is appropriate for your fitness level at the time of registration.
6. How do I contact a contest representative? A: All inquires may be addressed to Brett M. Crosby - GGKL Sr. Fitness Consultant brett@goldsgymkl.com
7. Q: When are prizes awarded? A: Prizes are awarded after the completion of the contest. Individuals will be contacted to receive their prizes.
8. Q: How do I check my progress in the contest? A: All contestant's rankings and progress will be posted on this blog a long with any necessary updates.
9. Q: Do I need to be an athlete to participate? A: No, a variety of people with many different fitness levels will be entering the contest. The primary concerns are to be safe, have fun. the true competition is in performing your individual best.
10. Q: If I fatigue and can't do anymore repetitions before 1 minute is complete while performing the single leg squat and dips will I be disqualified? A: No, each contestant has up to 1 minute to perform as many repetitions of each task as possible. If a contestant fatigues before their time is up, the trainer will count the number repetitions completed before the contestant was exhausted.
11. Q: Can the personal trainer I'm working with witness my tasks? A: No, the witnessing trainer must be one who has not engaged in personal training services with you.
12. Q: What if a contestant is unable to complete all three tasks due to physical limitations, may they still enter the contest? A: Yes, all registered contestants may compete in all or parts of the contest. The main objectives are to have fun and be safe. No contestant will be excluded from participating due to limitations. Simply, choose the events that meet your level of fitness.

Good Luck!