Fitness Pentathlon / Scoring the Sit and Reach Test

Sit and Reach Test

Testing:


Greg 27.0 cm
Rick 29.5 cm
John 32.5 cm
Lori 35.5 cm
Beth 36.5 cm
Jim 40.0 cm

Fitness Pentathlon / Scoring the Tree Pose

Wii Tree Pose

Testing:


Rick 60
Greg 64 
Vanett 69
Beth 73
Lori 76
John 88

Fitness Pentathlon / Scoring the Machine Row

Machine Row

Testing:


Vanett 35
Greg 40
Beth 60
Rick 80
Lori 125
John 131

Fitness Pentathlon / Scoring the Lunge

Lunge

If you missed the earlier post on the Fitness Pentathlon it is here.  Feel free to join in.  Choose 1 particular discipline or try all of the events.  If you need help with picking an alternative exercise, I would be happy to help you with that too.   I plan on posting the ongoing scores of each of the disciplines during each weekday according to this schedule:

Monday- Lunge

Tuesday- Machine Row

Wednesday- Wii Yoga Tree Pose

Thursday- Modified Sit and Reach Test

Sunday- Cardiovascular Time & Winner

Lunge

Testing:


Greg 50
Beth 160
John 161
Rick 174
Vanett 174
Lori 180

Check back often, and please forward me any scores you would like posted.  I will update each discipline daily.  Good luck!

-Jason

Active Day

Just wanted to let everyone know that it was a very active day out there today.  I got in 2 hours on the mountain bike with a friend.  The dirt roads were dialed- hard packed and no dust!  And the temperature was great- mid 70's and sunny.  Here are some other accomplishments:

☆ Kathy is doing a half marathon tomorrow- I'm giving her credit for that, for today, because she also did a resistance training workout and a short walk today.

☆ Tommy, aka Blackjack, put in 106 miles on his bike today.

☆ Michelle put in a 6 mile early morning walk.

☆ Greg did 53 miles on his cyclo-cross bike on the rail trails.

I know there were a lot more people putting in time today.  What did you do?  Let me know about it.

-Jason

Exercise of the week 5/16/11

Standing Leg Curl

This exercise works the hamstring muscle group which is located on the back of the upper leg.  This muscle group is a common area for injury in athletes - think pulled hamstring - so it is important for them to train it.  It is also important for the non-athletes out there to keep this musculature strong and flexible. This is a very tough body part to train without a specific machine and this, the standing leg curl, is the easiest exercise to learn and perform without a machine.

How to perform:
➱ Stand with your feet shoulder-width apart
➱ Place your hands on a stable object
➱ Place one foot firmly on the ground and shift your body weight to that side
➱ While keeping the unweighted leg straight, move it back so that its toes are slightly behind the weighted leg's heel

➱ While keeping your foot relaxed and your knees in line-
➱ Bend at your knee and lift the unweighted leg as high as you can
➱ Hold/squeeze the muscles at the end of the movement
➱ Relax your leg and let it return to the starting position
➱ Repeat for the prescribed number of reps

Make sure you keep your hips locked in place while you perform this movement.  That is, do not rock or move your lower back while performing this exercise.  Good luck!  Please feel free to contact me with any questions about this, or any other exercise, and I am always open to suggestions on which exercise to cover next.

-Jason

2 Rides

I started off my workday Wednesday with a bike ride on the West Bloomfield Rail Trail.  The temp was about 54 degrees and the sun was starting to warm everything, and everyone, up.

An afternoon break in the schedule allowed me to get out on a second ride.  With temp's in the mid 70's, I joined a teammate of mine, and we stormed around the dirt roads near Kensington Metro Park.

-Jason