Home' Navy News : March 15th 2012 Contents Merici College ....
is a quality, affordable non-government secondary school,
educating girls in a Catholic environment
for its strong focus on pastoral care
ADF mentor on site
technology rich environment
and neighbouring NSW centres
To find out more about Merici College
see our bsite at www.merici.act.edu.au
or contact the Enrolment Officer Ms Trish Ryan on (02) 6243 4102
or by email: email@example.com
Caters for ADF families in the ACT
Defence Export Control Office
Export Control Awareness Training
Is your organisation involved in the export, design, manufacture, purchase,
brokerage or distribution of military or dual-use goods?
If so, you need to understand export controls and how they may apply to
The Defence Export Control Office (DECO) is providing free Export Control
Awareness Training (ECAT) to explain a broad range of export control
• management of controlled goods and how they are assessed
• exporters obligations and the licensing process
• interacting with DECO and practical tips for efficient processing
• changes to legislation and the US/Australia Defence Trade Treaty
ECAT sessions will be conducted in the following centres for all interested
industry, academic and Government representatives:
• Canberra -- Monday 26 March 2012 • Adelaide -- Tuesday 17 April 2012
• Perth -- Thursday 19 April 2012
• Sydney -- Monday 21 May 2012
• Melbourne -- Thursday 24 May 2012 • Brisbane -- Monday 18 June 2012
Who should attend: administration, sales, purchasing, export, logistics, legal
and financial officers; company managers and CEOs; freight forwarders;
brokers; academics; scientists and engineers.
Please register your interest in attending an ECAT session by emailing DECO at
DECO@defence.gov.au and nominating a relevant session, or contact DECO on
1800 66 10 66 for more information. Exact timings and venues will be advised
to all registered attendees.
March 15, 2012
Having a ball
Fit ball incline push-ups
Start in the kneeling position
with both hands on the fit
ball, your fingers facing for-
ward and head neutral.
While contracting your abdominals,
slowly lower your chest towards
the fit ball. Return back to the
starting position and repeat.
Once comfortable in the
kneeling position and able to
perform at least 10 repetitions
move up on to your toes, but be sure to
keep your body in a straight line from
your shoulders to your knees.
If you are unstable on your toes, regress
back to the kneeling position until stabil-
ity on the fit ball is achieved.
Fit ball decline push ups
Method: If the incline push-
ups are hardly a challenge for you then
roll your body over the fit ball and walk
your hands out until stable.
For this exercise you can choose one of
three leg level positions.
Rest your thighs, shins or toes on top of
the fit ball, whichever is most stable and
comfortable for you.
Align your hands under your shoulders,
hold your head in a neutral position and
contract your abdominals while lowering
your chest towards the ground.
Once again, try to complete at least 10
Once complete, walk your hands back
until your body is back in the starting
position with your hands on the fit ball
and toes firmly on the ground.
If performed correctly, both of these
push-up variations will strengthen your
chest, shoulders, triceps and core.
Using a fit ball to perform simple exercises such as push-
ups can provide a more intense workout, target different
muscle groups and add variety to your fitness regime. PTI
SGT Emma Adamson shows CPL Melanie Schinkel.
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