Friday, November 19, 2010


To prepare for the assessment, we will be doing a dynamic fitness unit in class. The unit is designed to build muscle strength and endurance, as well as improve flexibility. Students can also practice some of the exercises performed in class, to prepare themselves for the test. Majority of the muscles used for the test are located in the back, abdomen and hamstrings. Some of the exercises that will target these regions are listed below.

Prone Cobra: Lie face down on the floor with legs straight and arms next to sides, palms down. Contract your glutes and the muscles in the lower back and raise your head, chest, arms, and legs off the floor. Simultaneously rotate your arms so that your thumbs are pointed toward the ceiling. Your hips should be the only parts of your body touching the floor. Hold for 60 seconds. If you can't hold for 60 seconds, hold for 5 to 15 seconds, rest for 5 seconds and repeat as many times as possible for 60 seconds.

Back Extensions: Position yourself in the back extension station and hook your feet under the leg anchors. Keeping your back naturally arched, lower your upper body as far as you comfortably can. Squeeze your glutes and raise your torso until it is inline with your lower body. Pause, then slowly lower your torso back to starting position. Arms can be kept behind the head, or crossed over the chest.

Plank: Start in pushup position, but bend your elbows and rest your weight on forearms, instead of on hands. Your body should form a straight line from your shoulders to ankles. Brace your core by contracting your abs as if you were going to get punched in the stomach. Hold the position from 30 seconds to 2:00 minutes. 

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