Special Points of Interest

• Spring Break ~ March 31st - April 6th - Classes Resume April 7th
• Class Cancellation - Monday March 24th
• MOC Bike Barre Class ~ Millennium Place Sherwood Park ~ Wednesdays 5:45-6:45 pm ~ April 9th - May 28th ~ register through Millennium Place
• MOC Extreme Abs Class - April 15th - May 20 - Tuesday's Noon Hour 12:00 - 12:45pm
• Victoria Day ~ Monday, May 19th  ~ MOC Core Fusion Boot Camp -  9:30-10:45 am
• MOC 4th Annual 30 Day Challenge - June 1st - June 30th (30 day commitment)
• MOC Barre Method Parkview - April 9th - May 28th - Class resumes again in the Fall
• Fees 2014 ~ Drop In $18, 15 Class Pass $250, Student Drop In (<25 yrs) $15

Get ready for Spring/Summer 2014
Home Fitness Test- Testing your fitness 

Getting a fitness test done gives a good indication where you rate in your pursuit of physical fitness. A trained fitness pro will measure your muscle strength, muscle endurance, flexibility, cardiovascular fitness and body composition. The standard test of fitness utilizes push-ups, sit-ups, step testing and other methods to test these physical components. The actual test and consultation can take up to two hours and should be administered by a professional.  
Here is an at-home test for you to do which can give you some idea of your fitness ability. Please warm up before you do the test and listen to your body. If it feels uncomfortable, stop the activity.

Muscle endurance- count how many sit-ups you can do in one minute. Keep knees bent and place hands either behind
the head or straight out in front towards the knees. Heels
should be on floor about 45 cm. away from your butt.
Curl up keeping the lower back in contact with the mat or floor.
20-35 reps in one minute is a good range for an average fitness
level.

Flexibility testing- try this one but don't overdo! Place a yardstick or measuring tape on the floor and stick a large
piece of tape at a right angle across the 38 cm. (15-in. mark.)
Sitting on the floor with legs apart, place heels at the tape. With legs straight and arms directly in front of you, stretch forward as far as you can. If you can reach past your toes at least two inches, that's not bad. 
 
Cardiovascular fitness- get on your runners and walk a mile as fast as you can. After you finish, quickly take your pulse. If you complete the mile in 18 minutes, with a pulse rate of 140, your
cardiovascular fitness is average. Even finishing a vigorous
mile walk is an accomplishment.

Body Composition- You can't "pinch -an -inch" test. The first site to pinch is the triceps area on the back of the arm and the other area is the iliac crest between your hipbone and navel.  If you can measure more than an inch using a ruler, you may be carrying extra body fat.
Remember that this is just a rough test to try at home and by no means an accurate measure of your overall fitness. 

Marjorie O'Connor
FIT International
Fitness Educator and Motivator

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