Fitness Testing 2

Take a deep breath, reaching your arms up above your head as you inhale, and lowering your arms out to the sides and down as you exhale.

This exercise is done with a barbell and a incline bench (“Exercises”). The way to do this exercise is to lie down faced up on an incline bench. The exerciser grips the bar with a medium-width grip and lifts the bar off of the rack (“Exercises”). the exerciser then holds the bar straight over his or her head, and keeps the arms locked. This is the starting position of the exercise. Next the exerciser inhales slowly while moving the bar slowly down toward the upper chest (“Exercises”). After a slight pause, the exerciser pushes the bar back to the starting position while exhaling and the arms should be locked. Before the exerciser brings the bar back down again the exerciser squeeze the chest for a second. The exerciser repeats the process for the desired number of repetitions. When the exerciser is finished with the exercise the bar should be placed back on the rack (“Exercises”).

1 Hold your left / right arm at your side and bend your elbow as much as you can using your left / right arm muscles.

Lie down and place the soles of your feet while bending the knee to the side. Put your hands behind your head and keep your elbows in line with your ears. Continue to lie on the floor and bend your chest until almost stick to the floor. Do this exercise 10 times a day.

Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.

Keeping your heels on the floor and your back knee straight, shift your weight toward the wall. You should feel a gentle stretch in your back calf.

The Dynamic movement stage is also very important because this is the stage where you not just get your heart pumping and warming up, you are also stretching the vital muscles that are needed and preventing pain afterwards.

Now pick a dumbbell in your right hand, you must place the back of your upper arm on your right thigh. Hold the dumbbell in a way that your palm is facing away from your thigh. For your starting position you must hold the dumbbell above the ground.

Step 3: Then place your left on the right hang at the level were your right breast is, then take your right hand around the front and place your right hand the end of the left hang.

• Raise (elevate) your arm above the level of your heart while you are sitting or lying down.

Place your hands behind your head, and bring your knees towards your chest and lift your shoulder blades off the ground (Right Elbow and Left Knee, then Left Elbow and Right Knee)

While sitting or standing, stretch affected arm across the chest towards the opposite shoulder. With the unaffected arm, apply pressure to the elbow towards the chest.

Immediately after turning 21 years of age in March of 1992 I submitted my application to be a Cobb County Police Officer. Additional background, medical and physical assessments, and interviews were part of the process. Keep in mind, I am not a physically fit person; never have been. At the time, as a smoker, I knew the physical fitness assessment test would be my nemesis. The dreaded day arrived to complete the physical agility assessment test. Whether it was the standard for sit-ups, bench press, or the timed mile and a half run, several applicants seemed to struggle with one aspect or another during the testing. Accordingly, for me, it was definitely the timed mile and a half run. In order to successfully pass the run I had to complete

To begin, lie supine (on your back). Fold your knees and keep your feet hip distance apart on the floor, ten to twelve inches from your pelvis, with your knees and ankles in a straight line. With your arms beside your body, place your palms faced down.

2. Explain the purpose and benefits of fitness testing drawing on examples from your chosen activity (5 marks):