Physical Fitness and Recreational/Home Safety

Learning TopicsImportance of physical fitness Importance of recreational home safetyPhysical fitness testMale & female standardsDefinitionsStretching10 basic stretchesChemical warning labelsSome dangerous home materialRecreational safetyDefinition of PPEConclusion

ImportanceAble to maintain physical readinessWorking out safelyBeing safe recreationallyBeing safe at home

Physical Readiness TestNavy

Curl-UpsPush-ups1.5 mile run/walk

MarinesPull-upsCurl-ups3 mile run/walk

17-19 Male PRT StandardsPerformance Points Curl-ups Push-ups 1.5 mile run

Levels

Maximum 100 109 92 8:15

Outstanding 90 102 86 9:00

Excellent 75 90 76 9:45

Good 60 62 51 11:00

Satisfactory 45 50 42 12:30

Failure FAIL <50 <42 >12:30

Males: Age 20-24Performance Points Curl-ups Push-ups 1.5 mile run

Levels

Maximum 100 105 87 8:30

Outstanding 90 98 81 9:15

Excellent 75 87 71 10:30

Good 60 58 47 12:00

Satisfactory 45 46 37 13:30

Failure FAIL <46 <37 >13:30

17-19 Female PRT StandardsPerformance Points Curl-ups Push-ups 1.5 mile run

Levels

Maximum 100 109 51 9:29

Outstanding 90 102 47 11:30

Excellent 75 90 42 12:30

Good 60 62 24 13:30

Satisfactory 45 50 19 15:00

Failure FAIL <50 <19 >15:00

Females: Age 20-24Performance Points Curl-ups Push-ups 1.5 mile run

Levels

Maximum 100 105 48 9:47

Outstanding 90 98 44 11:30

Excellent 75 87 39 13:15

Good 60 58 21 14:15

Satisfactory 45 46 16 15:30

Failure FAIL <46 <16 >15:30

Marines (Male)

Marines (Female)Points Flexed-Arm Hang Crunches 3-Mile Run

100 70 sec 100 21:00:0099 99 21:10:0098 69 sec 98 21:20:0097 97 21:30:0096 68 sec 96 21:4095 95 21:5094 67 sec 94 22:0093 93 22:1092 66 sec 92 22:2091 91 22:3090 65 sec 90 22:4089 89 22:5088 64 sec 88 23:0087 87 23:1086 63 sec 86 23:2085 85 23:3084 62 sec 84 23:4083 83 23:5082 61 sec 82 24:00:0081 81 24:10:0080 60 sec 80 24:20:00

A Few DefinitionsAerobic activity- exercises including

walking, riding a bike, or swimming. This helps your heart, lungs, and muscle tone.

Muscle strength- exercises include types of resistance training. This helps build strong bones and muscles.

Stretching- helps with flexibility and balance. Do all stretches gradually. Don't push or bounce the stretch. You should feel a stretch, not pain.

StretchingWarm up firstHold each stretch for

at least 30 secondsDon't bounceFocus on a pain-free

stretchRelax and breathe

freelyStretch both sidesStretch before and

after activity

10 Basic StretchesCalf StretchHamstring StretchQuadriceps StretchHip Flexor StretchIliotibial Band Stretch

(ITB)Knee-to-Chest StretchShoulder StretchShoulder Stretch with

TowelNeck StretchUpper Back Stretch

Home SafetyBe aware of common warning labelsBe aware of dangerous home materialsKnow intended use of chemicals

Chemical Warning LabelsDANGER means that the chemical is harmful or fatal

if swallowed

WARNING means that the chemical is harmful if swallowed

CAUTION means that the chemical is harmful if swallowed

Some Dangerous Home Material12 Most Dangerous Household Chemicals1. Air Fresheners2. Ammonia3. Bleach4. Carpet and Upholstery Shampoos5. Dishwasher Detergents6. Drain Cleaners7. Furniture Polish8. Mold and Mildew Cleaners9. Oven Cleaner10. Antibacterial Cleaners11. Laundry Room Products12. Toilet Bowl CleanersUse Chemicals for their intended use!

Recreational SafetyBe Aware of all safety issues for any

recreational activityKnow and use all proper personal protective

equipment (PPE)Do all to prevent injury/death for all parties

involved

Definition of PPEPersonal Protective

Equipment (PPE) - Specialized clothing or equipment worn by employees for protection against health and safety hazards.

Personal protective equipment is designed to protect many parts of the body, i.e. eyes, head, face, hands, feet, and ears.

ConclusionBe aware of Official Navy PRT standards and

strive for improvementPractice safety in all physical activitiesKnow your household chemicals and make

sure they are secureWear all proper PPE for all recreational

activities you choose to participate in

References Banner Health, Recreation Safety Tips-http://www.bannerhealth.com/Services/Health+And+Wellness/Safety/Recreation+Safety.htm 12 Most dangerous household chemicalshttp://www.achooallergy.com/blog/dangerous-household-chemicals/ MayoClinic, A guide to 10 basic stretcheshttp://www.mayoclinic.com/health/stretching/SM00043 Navy Personnel Commandhttp://www.public.navy.mil/BUPERS-NPC/SUPPORT/PHYSICAL/Pages/Guides.aspx Department of Defence Instructionwww.dtic.mil/whs/directives/corres/pdf/130803p.pdf Navy PRT StandardsOPNAVINST 6110.1J Marine Corps Order 6100.13 W/CH 1http://www.marines.mil/news/publications/Documents/MCO%206100.13%20W_CH%201.pdf