PHYSICAL FITNESS SERIES

ACKNOWLEDGMENT

The kind permission of the Royal CanadianAir Force to make the text of this trainingpamphlet available to the public is grate­fully acknowledged.

CROWN COPYRIGHT

This book, or parts thereaf, may nat be

reproduced in any fo rm without permission.

The RCAF acknowledges the contributian made to the

preparation of the 5BX Pamphlet by W. A. R. Orban,

Ph.D., Physical Education Special ist, and the artwork

of P. J . Carey, D.A., Art and Craft Specialist.

FOREWORD

The Five Basic Exercises (5BX) Plan presented in thisbooklet is designed to show you how to develop and hold ahigh level of physical fitness, regardless of where you may belocated. The scheme is not dependent on elaborate facilitiesor equipment. The exercises require only eleven minutes aday and can be done in your bedroom or beside your bed inthe barracks.

The diversity of work assignments, combined with lack ofadequate gymnasium facilities at many of our stations makesit difficult to schedule formal physical training periods for allour personnel. The 5BX Plan puts physical fitness withinreach of every member of the RCAF.

It is your duty and responsibil ity as a member of theRCAF to maintain a high level of physical fitness and be readyfor any emergency which may require the extended use ofyour physical resources. Positive physical well-being is alsoclosely allied with mental and emotional fitness, all of whichare essential in the discharge of normal daily tasks.

Chief of the Defence Staff

CAUTION

B~ 'l{tU4 Si<vd ...If you have any doubt as to your capability to under­

take this programme, see your medical adviser.

You should not perform fast, vigorous, or highlycompetitive physical activity without gradually develop­ing and continuously maintaining an adequate level ofphysical fitness, particularly if you are over the age of 30.

dJ.tU 'J(J1uuH.? ...This exercise programme bas been designed for

varying age groups covering male members of the RoyalCanadian Air Force, Royal ~dian Air Cadets, anddependent children.

A similar exercise programme for girls and womenhas been published under the tide "XBX Plan forPhysical Fitness," and may be purchased from the Queen'sPrinter, Ottawa, at 35 cents per copy."

THE ROYAL CANADIAN AIR FORCE

Here is a new scientifically designed approach to PhysicalFitness which can develop an adequate level of reserve energyneeded for vigorous positive well being and zestful living.This plan enables you to get fit:

By yourself

At home

In your spare time

At your own rate of progress

Without discomfort and

2

in only 11 minutes a day.

3

TODAY

SBXFIVE BASIC EXERCISES

The 5BX Plan is unique:

SIMPLE because it is easy to do, easy to follow.

PROGRESSIVE because you can develop your own personal fitness at. your own rate, to your required level, without getting

stiff or sore muscles.

BALANCED because you condition your muscles, your heart and lungsharmoniously for your daily needs.

COM PLETEbecause the principles of muscle and organic develop­ment are applied simultaneously and progressively.

SELF-MEASURING because it gives you clear cut "targets for fitness"for your age and body build, along with graduated

standards for checking your progress.

CONVENIENT becaus~ you ca.n do these exercises any place at yourconvenience, without gadgets,

4

Research hasDemonstrated that the5BX Plan will:

Increase the strength of the important muscle groupsneeded in everyday living.

Increase the ability of muscles used in essential bodymovements to function efficiently for long periods of time.

Increase the speed response of the important muscles ofthe body.

Keep the important muscles and joints of the body suppleand flexible.

Improve the efficiency and capacity of the heart, lungs andother body organs.

Increase the capacity for physical exertion.

5

You can collect valuable dividendsof physical efficiency fromyour daily activities

Hidden in the simple activities we do every day are wonderfulopportunities to get exercise and keep refreshed. Because we havedeveloped an att itude of "doing it the easy way" we take short-cutswhich seldom save time. Consequently we have developed habits toavoid physical exertion .

Here are some rout ine activities which can be turned into smallchallenges that will help to maintain physical fitness once you haveatta ined the suggested level of physical capacity for you. Make thema HABIT!!

Why Should You be so ConcernedAbout Physical Fitness?

Mechan ization, automation, and work-saving devices to make lifeeasy are depriving us of desirable physical activity. Canadians, as a result,are in danger of deteriorating physically.

Here are the Pertinent Facts

Muscles unless adequately exercised or used will become weak andinefficient. Let's take a look at some of the evidence which showswhy regular vigorous exercise is so essential to physical well-being.

Weak back muscles are associated, in many cases, with lower backpain . It has been estimated that 90% of these backaches may beeliminated by increasing the strength of the back muscles throughexercise.

A bulging, sagging abdomen resulting from weakened abdominalmuscles is detrimental to good posture.

The efficiency and capacity of your heart, lungs and other organscan be improved by regular vigorous exercise.

A fit person is less susceptible to common injuries, and, if injured,recovers more rapidly.

The incidence of degenerative heart diseases may be greater inthose who have not followed a physically active life.

Regular vigorous exercise plays an important role in controllingyour weight.

Regular vigorous physical activity can help you to reduce emotionaland nervous tension .

You are never too old to begin and follow a regular exerciseprogramme.

Balance on one foot without support whileputting on your socks or shoes.

Give yourself a vigorous rub-down with arough towel after a shower.

Take the stairs two at a time instead oftrudging up one at a time. Avoid elevatorsfor short trips .

Lift your cha ir, don't shove it.Bend your knees fully and keep back straightwhen picking an object off the floor.

Welcome an opportunity to walk; look forways you can walk a few blocks rather thanways in which to avoid walking. Step outsmartly and breathe deeply.

6 7

8

PHYSICAL FITNESS

Physical FitnessThe human body is made up mainly of bone, muscle and fat.

Some 639 different muscles account for about 450/0 of the body weight.Each of these muscles has four distinct and measurable qualities whichare of interest to us.

(I) It can produce force which can be measured as strength ofmuscle.

(2) It can store energy which permits it to work for extendedperiods of time independent of circulation. This is generallyreferred to as muscular endurance.

(3) It can shorten at varying rates. This is called speed ofcontraction.

(4) It can be stretched and will recoil. This is called the elasticityof muscle.

The combination of these four qualities of muscle is referred to asMUSCULAR POWER.

If muscles are to function efficiently, they must be con­tinually supplied with energy fuel. This is accomplished by theblood which carries the energy fuel from lungs and digestive system tothe muscles. The blood is forced through the blood vessels by theheart. The combined capacity to supply energy fuels to the workingmuscles is called ORGANIC POWER.

The capacity and efficiency with which your body can funct iondepends on the degree of development of both your muscular andorganic power through regular exercise. However, the level to whichyou can develop these powers is influenced by such factors as the typeof body you inherit, the food you eat, presence or absence of disease,rest and sleep.

You are physically fit only when you have adequately developedyour muscular and organic power to perform with the highest possibleefficiency.

9

THIS IS THE AMOUNT OF ENERGY (B) HAS LEFT

OVER TO ENJOY HIS RECREATIONAL ACTIVITIES

Heredity and health determine the top limits to which yourphysical capacity can be developed. This is known as your potentialphysical capacity. This potential capacity varies from individual toindividual. Most of us for example, could train for a lifetime andnever come close to running a four minute mile simply because weweren't "built" for it.

The top level at which you can perform physically right DOW iscalled your "acquired capacity" because it has been acquired ordeveloped through physical activity in your daily routines.

Your body, like a car, functions most efficiently well below itsacquired capacity. A car, for example, driven at its top speed of, say,110 miles per hour uses more gas per mile than when it is drivenaround 50-60 miles per hour, which is well below its capacity. Yourbody functions in the same way, in that the ratio of work performedto energy expended is better when it functions well below acquiredcapacity.

You can avoid wastage of energy by acquiring a level of physicalcapacity well above the level required to perform your normal dailytasks. This can be accomplished by supplementing your daily physicalactivity with a balanced exercise programme performed regularly.Your capacity increases as you progressively increase the load on yourmuscular and organic systems.

Exercise will increase physical endurance and stamina thusproviding a greater reserve of energy for leisure time activities.

How fit should you be?

,

100%

100%

80%

\E ,

60% 80%E

40 %

40 % 60%

PHYSICAL CAPACITY SCALE

20%

(AI ACQUIRED CAPACITY

BY NORMAL DAILYDEMANDS

o

o

I

10LEAD A BALANCED LIFE

11

,~ , v

WAlKING I.!'A"BEST"£XfR(,/~£

No single sport pro vides a truly balanced development for allparts of the body . This can only be acquired by regular participationin a number of caref ully selected sports. Such participat ion, however,is not possible for the average person for a numb er of reasons­availa bility of play oppo rtunity, time, finances. The most practicalphysical fitness scheme for most of us is participation in one or twosports suppleme nted by a balanced set of exercises . The 5BX pro­gra mme has been designed to bring physical fitness within the reach ofany healthy person who is willing to devote 11 minutes a day to asimple but balanced set of exercise s.

The parts of the bod y that require special attention are themuscles of the shoulder and arms, abdomen and back, legs, and theheart, lungs and blood vessels.

The contribution of sports

and other activities to

basic physical efficiency

Just as a balanced diet must be composed of a sufficient quantityof the proper kinds of foods to ensure that nutritional req uire mentsare adequate ly met, so shou ld a balanced phys ical activity progra mmebe composed of a sufficient quantity of the proper kind of physica lactivity so that all the important parts of the body are adequately

exerci sed.

SITTINGSTANDINGCLIMBING

STAIRS

This graph illustrate s the number of heart bea ts requ ired foryou r diffe rent routine act ivities by a human being , (A) befo rea nd (B) after a reg ula r vigoro us exercise programme.

LYING

The efficiency of the human bod y compares poorly with the modern machine .

Howeve r, through regu lar exe rcise its efficiency can be considerably increased.

PHYSICAL EFFICIENCY COMPARISONS

..~I \I

I \\

/ \THE EXTRA WORK \THAT THE HEART I \HAS TO DO IWHEN A PERSON / \IS NOT FIT .., " \I

",'" ~r-, \........(A)

",.... ./ , . --_.........------~ ..........

»>(B)

~ ~

~I'e 'I ...

160

150

140

130

120

110

100

90

80

70

60

SO

1213

Common Sense about Exercise"It won't do you any good to exercise unless you do it until it

hurts"-the saying goes. This is absolutely false. Although you mayget some benefit from doing exercises until "it hurts" , this is notnecessary in order to acquire an adequate level of physical fitness. Asa matter of fact, greater benefits can be derived from exercise by avoid­ing stiffness and soreness.

There are basically two ways in which you can avoid discomfortand still develop high levels of physical capacity:

·Warm up properly before participating in any strenuous physicalactivity such as sprinting, handball, tennis, etc.

· Start any train ing programme at a low level of activity and workup by easy stages.

Warming Up

The 5BX Plan was designed so that no additional warmup isnecessary in order to receive its maximum benefits.

The older one is, the more necessary proper warming up becomesto avoid "strained" muscles. The 5BX Plan has a built-in method ofwarmup. This is achieved in two ways:

-by the arrangement of the exercises; and

-by the manner in which these exercises are performed.

For example the first exercise is a stretching and loosening exercisewhich limbers up the large muscles of the body. In addition, thisexercise should be started very slowly and easily, with a gradualincrease in speed and vigour.

Let us see how this principle applies to exercise No.1 , whichrequires you to touch the floor. You should not force yourself to doit on the first attempt, but rather start by pushing down very gentlyand slowly as far as you can without undue stra in-then on eachsucceeding try push down a little harder, and, at the same time, do theexercise a little faster so that by the end of two minutes you aretouching the floor and moving at the necessary speed. All theexercises can be performed in this manner.

If you choose to do the exercises in the morning, and are a slow­starter, as soon as the alarm rings, stretch, arch your back, lift yourlegs, and start riding your bicycle.

14

Weight Control-ExerciseWhen you are overweight, you have more fat stored up in your

body than is necessary or good for you.

You become overweight and flabby when you eat more "high­calorie food" than your body can use. Foods such as fats, sugars,starches, etc., supply the energy your body needs for its work. If youeat more high-calorie foods than is required for your daily work thesurplus is stored in the form of fat. Fat is stored under the skin andaround the internal organs.

Everyone has, or should have some fat on his body. Howeverexcessive fat storage, particularly about vital organs, impairs physicalefficiency and health. Fat makes the heart work harder since eachextra pound of body fat requires about one quarter of a mile of bloodvessels. It is obvious, therefore, that you cannot acquire the highestlevel of physical efficiency when you are overweight.

The accumulation of fat on your body can be prevented or reducedeither by eating less high-calorie foods or increasing your physicalactivity. It is better still to combine these two by cutting down onhigh-calorie foods and increasing your physical activity by regular,frequent exercise.

15

Whot •'$ · t ;»• •

LEVELTh ese are the Physical Capacity levels, each indicated by a letter

of the alphabet.

HOW FAR SHOULD YOU PROGRESS?The level of Physical Cap acity to which you should progress is

determined by your "Age ' Group". Levels for "Flying Crew" arelisted separately. See "Your Physical Capacity Level" on page 32.

NOTE:It is important that the exercises at any level be completed in

II minutes. However, it is likely that in the earl y stages, anindividual will comp lete certain exercises in less than the allottedtime while others may require longer. In these circumstances thetimes allotted for individual exercises may be varied within the total11 minute period.

The 5BX Plan is composed of 6 charts arranged in progression.Each chart is composed of 5 exercises which are always perfo rmed inthe same order and in the same maximum time limit , but, as you pro­gress from chart to chart, there are slight cha nges in each basic exercisewith a gradual demand for more effort.

A sample rating scale of Chart 3 is reproduced on the oppositepage and is to be used in the following way :

CHART 3 -I Fee t astr ide, arms upward.- Touch floor 6" outside left foot ,

again between feet and press oncethen 6" out side right foot , bendbackward as far as possible, repe at ,reverse direct ion after half thenu mber of coun ts. Do not st rain tokeep knees straight, return to erec tposition .

2 Back lying, feet 6" apart, ar msclasped behind head . Allow kneesto bend slightly.

-Sit up to vertica l position , keepfeet on floor, hook feet undercha ir, etc., only if necessary.

3 Fron t lying, hand s inter lockedbehind the back.

- Lift head , shoulders, chest andboth legs as high as possible .

-Keep legs straight, and raise chestand both thighs completely offfloor.

4 Front lying, hand s under theshoulders, palms flat on floor.

- Tou ch chin to floor in fron t ofhands-touch forehead to floorbehind hands befo re returning toup position.

- There are three definite move ­ments, c h in , forehea d , armsstra ightened. DO NOT do in onecontinuous movement.

5 Stationary run-(coun t a stepeach time left foot touches floor­Lift feet approximately 4 inche soff floor). After every 75 steps do10 "half knee bends", Repeat th issequence unti l required number ofsteps is completed.Half knee bends--Feet toge ther ,hands on hips, knees bent to forman angle of about 110 degrees. Donot bend knees past a right angle.Straighte n to upright position , ra is­ing heel off floor, return to start ingposition each time.Keep feet in cont act with floor­the back upright and straight atall times.

PHYSICAL CAPACITY RATING SCALE

AGE GROUPS12 yrs maintains 0 +13 yrs maintains C+14 yrs maintains B+35-39 yrs maintains B40-44 yrs maintains C

1 1 2EXERCISE mile mileLevel run walk

. 1 2 3 4 5 In minules--- -- - - - ------ - -

A+ 3D 32 47 24 550 8 25---- - - - -- - - - -

A 3D 31 45 22 540 8 25---- - - - -- - - -

A- 3D 3D 43 21 525 8 25--- - ---- - - ---- -

B+ 28 28 41 20 510 8t 26- - - -- - -- - -

B 28 27 39 19 500 8t 26- - -- - - - --- -- -

B- 28 26 37 18 490 8t 26--- - - - - ----- - --

C+ 26 25 35 17 480 8! 27- - - - ------ - -

C 26 24 J4 17 465 8! 27- - - - - - -- - --

C- 26 23 33 16 450 8! 27----- - - ---- - - ----

0+ 24 22 31 15 430 81 28- - -- - - ------ -

0 24 21 30 15 us 81 28- - -- - - - - ---- -

0- 24 20 29 15 400 8l 29--- - - - - -- - - - --Minut, s

2 1&I" each 1 1 1

exe rcise

FLYING CREW

[40-44 yrs maintains A+45-49 yrs maintains B

1I

}

noted here . These times' Total time for exercises

EXERCISESExercises I , 2, 3 and 4 apply to the first four exercises described

and illustrated on the follo wing pages. The column headed 1 rep­resents exercise 1 (toe touch ), etc. The figu res in each columnindicate the number of times that each exercise is to be repeated inthe time allott ed for that exercise. Exercise 5 is running on thespot. Two activities may be substituted for it however, and if youprefer, you may run or walk the recomm ended distance in therequ ired time in place of the stationary run of exercise 5.

\ , 'C'"

,'M INUTES FOR EACH EXERCISE,. The allotted time for each exercise isremain the same throughout all the chart s.1 through 5 is II minutes,

16 17

Check your daily schedule and determine the time most convenientfor you to do the exercises. It should be the same time each day.

Here are some suggested times:-before breakfast;-late morning or afternoon, at your place of employment;-after your regular recreational period;-in the evening just before you retire .

Regardless of the time .you choose START TODAY.

Maximum Rate of Progression Through Chart 1 According to Age20 years or under, at least 1 day at each level20-29 years, at least 2 days at each level30-39 years, at least 4 days at each level40-49 years, at least 7 days at each level50-59 years, at least 8 days at each level60 years and over, at least 10 days at each level

(If you feel stiff or sore, or if you are unduly breathless at anytime, ease up and slow down your rate of progression. This isparticularly applicable to the older age groups.)

A Note of CautionEven if you feel able to start at a high level and progress at a

faster rate than indicated-DON'T DO IT-Start at the bottom ofchart 1 and work up from level to level as recommended.

For best results from 5BX the exercises must be done regularly .Remember , it may take you 6, 8, 10 months or more of daily exercisesto attain the level recommended for you, but once you have attained it,only 3 periods of exercise per week will maintain this level of physicalcapacity .

If for any reason (illness, etc.) you stop doing 5BX regularly andyou wish to begin again, do not recommence at the level you hadattained previously.

Do drop back several levels-until you find one you can do withoutundu e strain. After a period of inactivity of longer than two months,or one month if caused by illness, it is recommended that you startagain at Chart 1.

MAKE SBX A HABIT

18

TO CHARTS

4,5 & 6

/A+A

A- CHART 3

PROGRESS AS

IN CHARTS

1 & 2

CHART 2PROGRESS THROUGH ALL

~~...S""TE","P"",S OF THIS CHART BEFORE

MOVING UP TO CHART 3

CHART 1PROGRESS THROUGH ALL

- __-:~.......:S~T~EP~SOF THIS CHART BEFORE

MOVING UP TO CHART 2

Start at the lowest Physical Capacity Level of Chart 1 (D-).Repeat each exercise in the allotted time or do the 5 exercises in 11minutes. Move upward on the same chart to the next level (D) onlyafter you can complete all the required movements at your presentlevel within 11 minutes. Continue to progress upward in this manneruntil you can complete aU the required movements at level A+ within11 minutes . Now start at the bottom of Chart 2 (0-), and continuein this fashion upwards through the levels. and from chart to chartuntil you reach the level for your age group, ie, age 35-39 (B Chart 3)does 32 levels from 0- on Chart 1 to B on Chart 3.

19

CHART 1

iL,-. Se:..

......

... ii ",£j

EXERCISE 1

EXERCISE 4

EXERCISE 2

EXERCISE 3

...-. ~..­Lt,. & ..a

CHART I-I Feet astride, arms upward.-Forward bend to floor touching

then stretch upward and backwardbend.

-Do not strain to keep kneesstraight.

:z Back lying, feet 6" apart, arms atsides.

-Sit up just far enough to see yourheels.

-Keep legs straight, head andshoulders must clear the floor.

3 Front lying, palms placed underthe thighs.

-Raise head and one leg, repeatusing legs alternately.

-Keep leg straight at the knee,thighs must clear the palms.(Count one each time second legtouches floor.)

4 Front lying, hands under theshoulders, palms flat on the floor.

-Straighten arms lifting upper body,keeping the knees on the floor.Bend arms to lower body.

-Keep body straight from the knees,arms must be fully extended, chestmust touch floor to complete onemovement .

S Stationary mn-(count a stepeach time left foot touchesfloor-Lift feet approximately 4inches off floor). Every 75 stepsdo 10 "scissor jumps". Repeatthis sequence until required num­ber of steps is completed.Scissor jumps-Stand with right legand left arm extended forward,and left leg and right arm extendedbackward.Jump up-s-change position of armsand legs before landing . Repeat(arms shoulder high) .

EXERCISE ~Im~Llnl run walk

1 2 3 4 5 II lIillUlesf--- - - - - -- - -

A+ 20 11 18 13 400 5l 11- - - - --- -

A 11 11 11 12 315 5l 11- - - - - - - -

A- n 15 1& 11 335 5l 11- - - - - -- - -

B+ 14 13 15 I 320 I 11- - - - - - - -

B 12 12 14 I 305 & 11- - - - -- - -

B- ID 11 13 1 210 & 11- - - - - -- - -

C+ I I 12 & 2&0 &! 19- - - - -- - -

C 1 I 10 5 235 &! 19- - - - -- - -

C- I 1 I 4 205 &! 19-- - - - - --- -

D+ 4 5 & 3 115 1 20- - - - --- -

D 3 4 5 3 145 11 21- - - - -- - -

D- 2 3 4 2 100 I 21f--- - - - - -- - -MillinI.r lIe~ 2 1 1 1 I...relse

PHYSICAL CAPACITY RATING SCALE

AGE GROUPS6 yrs maintains B7 yrs maintains A

EXERCISE 5

20 21

CHART 2

..•••.

EXERCISE 2

EXERCISE 1

EXERCISE 3

,s... S[

CH ART 2-

1 Feet astr ide, arms upward. .- Touch floor and press (bounce)

once then stretch upwa rd andbackward bend. Do not strai n tokeep knees straig ht.

2 Back lying, feet 6" apart, arms atsides.

- "Sit up" to vertical position, keepfeet on floor even if it is necessaryto hook them under a chair. Allowknees to bend slightly .

3 Fro nt lying, palms placed underthighs .

- Raise head, shoulders, and bothlegs.

-Keep legs straight, both thighsmust clear the palm s.

4 Fro nt lying, hands under theshoulder, palms flat on floor.

-Straighten ar ms to lift body withonly palms and toes on the floor.Back straight.

-Chest must touch floor for eachcompleted movement after armshave been fully extended .

5 Stat ionary run-(count a stepeach time left foot touches floor­Lift feet approximatel y 4 inchesoff floor). After every 75 steps,do 10 "astride jumps" . Repeatthis sequence until required num­ber of steps is com pleted .Astride jumps-feet together, armsat side.Ju mp and land with feet astri deand arms raised sideways toslightly above shoulder height.Return with a jump to the startingposition for count of one .Keep arms straight.

PHYSICAL CAPACITY RATING SCALE

AGE GROUPS8 yrs maintains D-9 yrs maintains c-

10 yrs ma intains B-11 yrs maintains A-45-49 yrs maintains A+50-60 yrs ma intains c+

1 2EXERCISE 11111 .11,

Level lin -1 2 3 4 5 IIII_S- --- - - - - - - -

A+ 31 23 33 21 500 9 31- - - - - - - -

A 29 21 31 11 415 • 31- - - - -- - -

A- 21 20 2. 11 411 9 32c- - - - - -- - -

1+ 2& 11 21 11 455 II 33r-- - - - -- -

33I 24 11 25 11 445 Ii- - - - -- - :-

1- U 1. 23 15 441 II 33r-- - - - - -- - -

C+ 21 15 21 14 425 1. 34- - - - -- - -

C 11 14 19 13 410 10 34- - - - - - - -

C- 11 13 11 12 395 10 34I-- - - - - - - -

0+ 11 12 15 11 310 1Dl 35- - - - -- - 1-

0 15 11 14 1. 310 1Dl 35- - - - -- - -

0- 14 11 13 • 335 1iii 35r-- - - - - -- - -Militn

1 1 1 &III IIC. 2IlIrcl"

EXERCISE 5

22 23

CHART 3

,

EXERCISE 2

EXERCISE 4

EXERCISE 3

EXERCISE 1

L

CHART 3-1 Feet astride , arms upward.- Touch floor 6" outside left foot ,

again between feet and press oncethen 6" outside right foot, bendbackward as far as possible, repeat ,reverse direction after half thenumber of counts. Do not strain tokeep knees stra ight, return to erectposition .

2 Back lying, feet 6" apart, armsclasped behind head. Allow knee sto bend slightly .

- Sit up to vertical position , keepfeet on floor, hook feet underchair, etc., only if necessary.

3 Fro nt lying, hands interlockedbehind the back.

-Lift head, shoulder s, chest andboth legs as high as possible.

- Keep legs straigh t, and raise chestand both thighs com pletely offfloor .

4 Fro nt lying, han ds under theshoulders, pa lms flat on floor.

- Touch chin to floor in front ofhands-touch forehead to floorbehind hands befo re returning toup positio n.

- There are three definite move­ments, chin, forehead , armsstraightened. DO NOT do in onecontinuous movement.

5 Stationary run-(coun t a stepeach time left foot touche s floor­Lift feet approximately 4 inchesoff floor). After every 75 steps do10 "half knee bend s". Repeat th issequence until required number ofsteps is completed.Half knee bends--Feet togethe r,hands on hips, knees bent to fonnan angle of about 110 degrees . Donot bend knees past a right angle .Straig hten to upright position, rais­ing heel off floor, return to startingposition each time.Keep feet in contact with floor­the back upright and stra ight atall times.

PHYSICAL CAPACITY RATING SCALE

AGE GROUPS12 yrs maintains D+13 y rs ma intains C+14 yrs maintains B+35-39 yrs ma inta ins B40-44 yrs ma intains C

FLYING CREW40-44 yrs mainta ins A+45-49 yrs maintains B

1 1 2EXERCISE mile mileLevel run walk

1 2 3 4 5 In minules--- - - - -- - -

A+ 30 32 47 24 550 8 25- - - - --- -

A 30 31 45 22 540 8 25- - - - - - - -

A- 30 30 43 21 525 8 25- - - - - - - -- - -

B+ 28 28 41 20 510 81 26- - - -- - -

B 28 27 39 19 500 81 26- - - - -- - -

B- 28 26 37 18 490 8t 26-- - - - - - - - -

C+ 26 25 35 17 480 8t 27- - - - -- - -

C 26 24 34 17 465 8t 27- - - - - - - -

C- 26 23 33 16 450 8t 27--- - - - - -- - -

D+ 24 22 31 15 430 81 28- - - - -- - -

D 24 21 30 15 415 81 28- - - - - - - -

D- 24 20 29 15 400 81 29--- - - - - - - - -MilUleslor each 2 1 1 1 Ieurc !se

24 25

CHART 4

,{(

EXERCISE 5

EXERCISE 3

EXERCISE 4

EXERCISE 2

EXERCISE 1

,-0•

CHART 4-1 Feet astride , arms upward.

Touch floor outs ide left foot, be­tween feet, press once then out ­side right foot, circle bend back ­wards as far as possible, reversedirection afte r half the number ofcounts. Do not strain to keep kneesstraight.

- Keep arms above head and makefull circle, bending backward pastvertical each time.

2 Back lying, legs straight, feettogether, arms straight overhead.

-Sit up and touch the toes keepingthe arms and legs straight. Usechair to hook feet under only ifnecessary.

- Keep arms in contact with thesides of the head throughout themovement. Allow knees to bendslightly.

3 Front lying, hands and armsstretched sideways.

-Lift head shoulders, arms, chestand both 'legs as high as possible.

-Keep legs straig ht, raise chest andboth thighs completely off floor.

4 Front lying, palms of hands flat onfloor, approximately 1 foot fromears directly to side of head .

-Straighten arms to lift body .-Chest must touch floor for each

completed movement.S Statio nary run-(count a step

each time left foot touches floor­lift knees waist high).Every 75 steps do 10 "semi-squatjumps".Repeat this sequence until requirednumber of steps is completed.Semi-squat jumps--Drop to a halfcrouch position with hands onknees and arms straig ht, keep backas straig ht as possible, right footslightly ahea d of left.

-J ump to upright position with bodystraig ht and feet "leaving floor.Reverse position of fee t befor elanding. Return to half crouchposition and repeat.

0­c+A+c-

ma intains

ma intainsmaintains

main tains

FLYING CREW30-34 yrs maintains B35-39 yrs ma inta ins C-

PHYSICAL CAPACITY RATING SCALE

15 y rs16-17 yrs

25-29 yrs30-34 yrs

AGE GROUPS

1 12EXERCISE IIiIe IIIiIe

Level m walk

1 2 3 4 5 II . intesI-- ~ - - -- - -

A+ 30 22 58 42 480 1 11- - - - -- - -

A 38 22 49 40 m 1 11- - - - --- l-

A- 30 22 49 37 m 1 19I-- - - - -- - -

B+ 28 21 47 34 380 7i 20- - - - --- ,-

B 28 21 4& 32 375 11 20- - - - -- - -

B- 28 21 4. 30 315 71 21I-- - - - --- -

C+ 2. 19 44 28 355 71 21- - - - -- - -

C 2. 19 43 2& 345 11 21- - - - -- - -

C- 2. 19 43 24 335 11 21I-- - - - -- - -

0+ 24 18 41 21 325 11 23- - - - -- - -

0 24 18 40 19 315 11 23- - - - - - - -

0- 24 18 40 17 m 11 23I-- - - - -- - -

Mlntls2 1 1 1 •III lie.

II l relli

26 27

CHART 5

...b

EXERCISE 2

EXERCISE 3

EXERCISE 4

EXERCISE 1

EXERCISE 5

,=. F

CHART 5-

1 Feet astride , arms upward , handsclasped , arms straight.

-Touch floor outside left foot,between feet, press once then out­side right foot, circle bend back­wards as far as possible .Reverse direction after half thenumber of counts . Do not strain tokeep knees straight.

2 Back lying, legs straight, feettogether, hands clasped behindhead.

-Sit up and raise legs in bent posi­tion at same time twist to touchright elbow to left knee . Thiscompletes one movement.Alternate the direction of twisteach time.

-Keep feet off floor when elbowtouches knee.

3 Front lying, arms extended over­head .

-Raise arms, head , chest and bothlegs as high as possible.

-Keep legs and arms straight, chestand both thighs completely offfloor.

4 Front lying, hands under shoulder,palms flat on floor.

-Push off floor and clap handsbefore returning to starting position .

-Keep body straight during theentire movement. Hand clap mustbe heard .

, 5 Stationary nm-{count a stepeach time left foot touches floor­lift knees waist high).Every 75 steps do 10 "semi-spreadeagle jumps" .Repeat this sequence until requirednumber of steps is completed.Semi-spread eagle jumps-Feet to­gether , drop to a half crouchposition hands on knees with armsstraight.

-Jump up to feet 'astride swing armsoverhead in mid-air, return directlyto starting position on landing.

-Raise hands above head level,spread feet at least shoulder widthapart in astride position beforelanding with feet together.

FLYING CREWUnder 25 yrs maintains B+25-29 yrs maintains D+

PHYSICAL CAPACITY RATING SCALE

1EXERCISE ..

LI"I 111.

1 2 3 4 5 Mlas:SIcs- - - - -----

A+ 3D 41 50 44 500 I: ID- - - - -----

A 38 31 41 43 485 I: D&- - - - -----

A- 31 38 48 42 415 &:II--- - - - - -----

1+ 21 3& 47 48 415 I: 12- - - - -----

I 21 35 4& 31 455 &:15- - - - -----

I- 21 34 45 31 445 I: 21---- - - -

C+ 21 32 44 3& 435 &:27- - - -

C 21 31 43 35 420 I: 33- - - - -----

C- 21 31 42 34 41D I: 31---- - - - -----

D+ 24 28 41 32 400 I: 45- - - - -----

D 24 17 41 31 385 I: 51- - - - -----

D- 24 2& 31 38 375 7: 01--- - - - - -----Mllitn

2'" IU'

1 1 1 Ilunln

AGE GROUPS18-25 yrs maintains C

28 29

CHART 6

PHYSICAL CAPACITY RATING SCALE CHART 6-

t

""07,

EXERCISE 1

EXERCISE 3

EXERCISE 2

EXERCISE 4

EXERCISE 5

.'a 2

• ._••1

1 Feet astride, arms upward, handsreverse clasped, arms straight.

-Touch floor outside left foot,between feet, press once then out­side right foot, circle bend back­wards as far as possible. Reversedirection after half the number ofcounts,

-Keep hands tightly reverse claspedat all times.

2 Back lying, legs straight, feettogether, arms straight over thehead.

-Sit up and at the same time liftingboth legs to touch the toes in apike (V) position.

-Keep feet together, legs and armsstraight, all of the upper back andlegs clear floor, fingers touch toeseach time.

3 Front lying, arms extended overhead.

-Raise arms, head, chest and bothlegs as high as possible then pressback once.

-Keep legs and arms straight-chestand both thighs completely offfloor.

4 Front lying, hands under shoulders,palms flat on floor.

-Push off floor and slap chest beforereturning to starting position.

-Keep body straight during theentire movement, chest slap mustbe heard.

S Stationary run-(count a stepeach time left foot touches floor­lift knees waist high) .Every 75 steps do 10 "jack jumps".Repeat this until required numberof steps is completed.Jack jumps--Feet together, kneesbent, sit on heels, finger tips touchfloor.

-Jump up, raise legs waist high, keeplegs straight and touch toes inmidair.

-Keep legs straight, raise feet levelto "standing waist height". Touchtoes each time.

PHYSICAL CAPACITIES IN THISCHART ARE USUALLY FOUNDONLY IN CHAMPION ATHLETES.

1EXERCISE ..iIe

Level lin

1 2 3 4 5 MiIs:Secs-- - - - - -----

A+ 30 50 40 40 &00 5: 00- - - - -----

A 30 48 39 39 580 5: 03- - - - -----

A- 30 47 31 31 555 5: 09-- - - - - -----

B+ 21 45 37 3& 530 5: 12- - - - -----

B 21 44 31 35 525 5: 11- - - - -----

B- 21 43 35 34 515 5: 24- - - - - -----

C+ 2& 41 34 3Z 505 5: 27- - - - -----

C 2& 40 33 31 m 5: 33- I- - - -----

C- 21 31 3Z 31 415 5: 39I-- - - - -----

0+ 24 37 31 21 475 5: 45- - - -

0 24 31 31 27 410 5: 51- - - - -----

0- 24 35 29 21 451 I: Ief-- - - - - ------

MIIIIISlor ..e~ 2 1 1 1 &IIlrelll

30 31

Your Physical Capacity level.

Each age group is given a Physical Capacity level to attain ; that is,a goal which they should try to reach.

The Physical Capacity levels in this plan are based on the expecta­tion of average individuals.

With every average, there are individuals who surpass it, and thosewho fall below it. In terms of the 5BX Plan and the goals, this meansthat there will be some men who are capable of progressing beyond thelevel indicated, and on the other hand , there will be persons who willnever atta in this average level.

If you feel able to move further through the charts than yourPhysical Capacity level, by all means do so. If, on the cont rary, youexperience great difficulty in approaching this level you should stop ata level which you feel to be within your capability. It is impossible topredict accurat ely, a level for each individual who uses this program.Use the goals as guides, and apply them with common sense.

Here are a few tips:When you start, defeat the first desire to skip a day; then defeat

all such desires as they occur. This exercise program has plentyof bite; the longer you do it the more you will enjoy it.

As you progress well into the program you may find certainlevels almost impossible to complete in 11 minutes-work hard atthat level-it may take some days or even weeks-then suddenly youwill find yourself sailing ahead again .

Counting the steps in exercise 5 can be difficult. You can losecount very easily at times. If you have this problem, here is an easyway to overcome it. Divide the total number of steps required by75 and note the answer-place a row of buttons , corresponding innumber to this answer, on a handy table or chair. Now count offyour first 75 steps-do your ten required movements-and move thefirst button. Repeat until all the buttons have been removed, finishingup with any left over steps.

For diversity, occasionally an exercise from the previous chartmay be substituted.

32

Wishing is not good enough.

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Information CanadaOttawa, 1965

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