Keepig Healthy with Exercise - 752 Words

My goal is to participate in the Air Force ROTC program at Ohio University, and because I will be enlisting in the Air Force in a short while; it is important that I try to maintain my health and fitness. During Basic Training I will be given a PFT (physical fitness test). In order to do well on this test I have to be able to perform a timed-run and other physical tasks. The minimum time to run one and a half miles is fourteen minutes and twenty-six seconds. You must be able to do eighteen pushups in one minute and thirty-eight sit-ups in one minute. You can do pull-ups although they arent required. To maintain ones health and fitness it is important that you eat healthy and exercise. With small adjustments anyone can sustain a†¦show more content†¦You then raise the torso back upward, returning to the initial position. Other, simpler ways to stretch and strengthen your hamstrings are to do box jumps, leg curls, and leg raises. The gluteus maximus is a thick muscle of the bu ttock and is the outermost muscle of the gluteal muscles. It is involved with the rotation and extension of the thigh. The gluteus maximus and the hamstring both have similar workouts. This includes: leg raises, lunges, and step-ups. To do a step-up you first take a tall box or a step and put your left foot on top and switch all of your weight to that foot. Then you are standing on top of the box. Next you step down with the same foot and come to rest on the ground. You repeat this process but switch from your left foot to right foot. The iliopsoas is the strongest of the hip flexors and is important for standing, walking, and running. This muscle is a blend of the psoas major and the iliacus muscle which merge to contribute to the flexion and rotation of the hip; also the bending and stabilizing of the spine. If the psoas muscle is tightened it can cause lower back pain. Since the iliopsoas is connected to the muscles of the lower back you could do some sort of combination of toe t ouches and leg lifts to exercise this muscle. Last but not least are the calf muscles. The calf muscles are composed of two different muscles called the