the physical fitness training plan with 6 handouts attached

8/3/2019 The Physical Fitness Training Plan With 6 Handouts Attached

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BRTP - Physical Fitness Training Plan Page 1 of 2

Physical fitness is most easily understood by examining its components, or "parts."There is widespread agreement that these four components are basic.

1. Cardiorespiratory Endurance the ability to deliver oxygen and nutrients totissues, and to remove wastes, over sustained periods of time. Long runs and swimsare among the methods employed in measuring this component.

2. Muscular Strength the ability of a muscle to exert force for a brief period oftime. Upper-body strength, for example, can be measured by various weight-liftingexercises.

3. Muscular Endurance the ability of a muscle, or a group of muscles, to sustainrepeated contractions or to continue applying force against a fixed object. Pushups areoften used to test endurance of arm and shoulder muscles.

4. Flexibility the ability to move joints and use muscles through their full range ofmotion. The sit-and-reach test is a good measure of flexibility of the lower back and

backs of the upper legs.

THE WORKOUT SCHEDULE

The physical fitness training plan will include something from each of the four basicfitness components described above. Each workout will begin with a warm-up and endwith a cool down. As a general rule, the workouts will be spaced throughout the weekand avoid consecutive days of hard exercise. Approximately three (3) hours each

week, throughout the duration of the basic academy,

will be dedicated to physical fitness training.Here are the amounts of activity necessary for the average,healthy academy cadet to maintain and/or increase his orher overall level of fitness. Included are some of thepopular exercises we will be using in each category.

WARMUP five to ten minutes of exercises such as walking, slow jogging, knee lifts,arm circles or trunk rotations. Low intensity movements that stimulate movements tobe used in the activity can also be included in the warm-up.

MUSCULAR STRENGTH approximately two 20 minute sessionsper week that include exercises for all the major muscle groups.Lifting weights is the most effective way to increase strength. Theuse of fitness cords and bands can be used to reduce the risk ofinjury and to keep equipment costs at a minimum.


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PPhhyyssiiccaall FFiittnneessss TTrraaiinniinngg PPllaann

BRTP - Physical Fitness Training Plan Page 2 of 2

MUSCULAR ENDURANCE approximately three 30 minutesessions each week that include exercises such as calisthenics,pushups, sit-ups, pull-ups, and weight training for all the majormuscle groups. The use of fitness cords and bands can be usedto reduce the risk of injury and to keep equipment costs at a

minimum.CARDIORESPIRATORY ENDURANCE approximately three 20 minute bouts ofcontinuous aerobic (activity requiring oxygen) rhythmic exercise each week. Popularaerobic conditioning activities include brisk walking, jogging, swimming, cycling,rope-jumping, rowing, cross-country skiing, and some continuous action games likeracquetball and handball.

FLEXIBILITY ten to twelve minutes of stretching exercisesperformed slowly without a bouncing motion. This can be includedafter a warm-up or during a cool down.

COOL DOWN approximately five to ten minutes of slow walking,low-level exercise, combined with stretching.

Sample One (1) Hour Workout:

1. Warm Ups: Trunk Rotations, Arm Circles, Lunges, Stretching 10 Minutes2. Muscular Endurance: Push Ups, Sit Ups, Pull Ups 10 Minutes3. Cardiorespiratory Endurance: 30 Minute Class Run 30 Minutes4. Flexibility/Cool Down: Slow Walk, Stretching 10 Minutes

Pace will vary based on fitness level of group running; classes can be broken into differentgroups based on individual fitness level (i.e., beginning, advanced, etc).

Supplemental handouts for the Physical Fitness Training Plan are attached and listedbelow:

PF Training Plan Handout #1: Warm Up & StretchingPF Training Plan Handout #2: The Importance of Hydration during ExercisePF Training Plan Handout #3: Beating the Heat during Summer ExercisePF Training Plan Handout #4: Common Forms of Heat Related IllnessesPF Training Plan Handout #5: Jogging SafelyPF Training Plan Handout #6: 10 Basic Weight Training ExercisesAdditional PF Training Plan Handouts are in development.

Note: This two page outline of the Physical Fitness Training Plan should be attached to the CJSTC Form#75B Basic Recruit Student Physical Fitness and Chemical Agent Contamination to be viewed by theexamining physician.


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PF Training Plan Handout #1: Warm Up & Stretching Page 1 of 6

Perform this sequence of stretches only after you have warmed up the muscles;remember that your warm-up is the key to unlocking tight muscles, which is the cause ofinjury.Hold each stretch for a minimum of 20-30 seconds, breathing slowly through your nose,

aiming to exhale out through your mouth as you ease into the stretch.

For best results, push against a wall.

Easy: Calf Correct Foot PositionFoot alignment should be shoulder widthapart, you can confirm this by standingeither side of a straight line on the floor.When you take your rear foot back, itshould not cross or move away from themidline, your foot should be pointingforward with your heel either flat on the

floor, or raised if aiming to develop thestretch.Your front leg should bend so that whenyou look down over your knee, you cansee the tip of your toes. Lean forwardaiming to keep a straight line with yourheel, hip and head.

Easy Soleus

1. Stand with both feet flat on the floor,

pointing forward, half a stride apart.

2. Keeping your back straight, with yourhands on your hips, exhale and loweryourself down, resting your bodyweight onthe rear foot.


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Easy Normal Stretch1. Stand with your feet shoulder-widthapart, one foot extended half a stepforward.2. Keeping the front leg straight, bend

your rear leg, resting both hands on thebent thigh.3. Slowly exhale, aiming to tilt bothbuttocks upward, keeping the front legstraight, and both feet flat on the floor,pointing forward.4. Inhale slowly, and relax from thestretch. Repeat the stretch again, thistime beginning with the toes of the frontfoot raised toward the ceiling, but keepingthe heel on the floor.

Easy Quadriceps Standing

1. Stand holding onto a secure object, orhave one hand raised out to the side forbalance.

2. Raise one heel up toward your buttocks,and grasp hold of your foot, with one hand.

3. Inhale, slowly pulling your heel to yourbuttock while gradually pushing your pelvis

forward.

4. Aim to keep both knees together, having aslight bend in the supporting leg.

Easy Side Lunge

1. Stand upright, with both feet facingforward, double shoulder-width apart.

2. Place your hands on your hips, in order tokeep your back straight, slowly exhale, taking

your bodyweight across to one side.3. Avoid leaning forward, or taking the knee ofthe bent leg over your toes. As you increasethe stretch, the foot of the bent leg shouldpoint slightly outward.

4. To increase the stretch, relax upward,slowly sliding your feet out a few inches to thesides.


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Moderate Leg Over1. Lie on your back, extending your left armout to the side, while taking your left leg overyour right, bringing the knee inline with the

hips.2. Keeping your right leg straight, use yourright arm to push down on the knee of theleft leg, exhaling slowly as you stretch.

Easy Fetal Position

1. Lie on your back, keeping your head onthe floor.2. Slowly pull both legs into your chest,and secure them there by wrapping your

arms around the back of your knees.3. Exhale, pulling down on your legs whilegradually lifting your buttocks off the floor.4. You can stretch your neck, once in thisposition, by slowly tilting your chin to yourchest.

Easy Spine curve1. Begin the stretch by laying on your front,with your hands close to your chest, fingerspointing upward.2. Exhale, pushing yourself up with yourarms and contracting your buttocks whilekeeping both feet firmly on the floor.3. Look up toward the ceiling, to also feel thestretch in your neck.

Easy Bar Twist

1. Stand with both feet facing forward,double shoulder-width apart, with legsslightly bent.

2. Use the bar to keep your upper bodystraight, with elbows high, as you slowlytwist around in both directions.

3. Avoid moving at speed, or forcing thestretch


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Easy Lower Back-Cat Stretch

1. Adopt a position on all fours; point yourfingers forward and your toes behind.

2. Start with a flat back, and then drop yourhead downward, pushing your shoulderblades upward and outward as you elevateyour upper back.

Easy Elbows Back

1. Stand or sit up right, keeping your backstraight, head looking forward.

2. Place both hands on your lower back,fingers pointing downward, elbows out toyour side.

3. Exhale slowly while gently pulling theelbows back, aiming to get them to touch.

Easy Shoulder Strangle

1. Cross one arm horizontally over yourchest, grasping it with either your hand orforearm, just above the elbow joint.

2. Exhale, slowly pulling your upper arm intoward your chest.

3. Aim to keep the hips and shoulders facingforward throughout the stretch.


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Easy Bicep-Wall Stretch

1. Place the palm, inner elbow, andshoulder of one arm against the wall.

2. Keeping the arm in contact with thewall, exhale and slowly turn your bodyaround, to feel the stretch in your bicepsand chest.

3. Adjust the hand position either higheror lower and repeat to stretch the multiplebiceps and chest muscles.

Easy-ModerateHand Down Spine

1. Extend one hand down the center of your

back, fingers pointing downward.

2. Use the other hand to grasp the elbow.

3. Exhale slowly, pulling gently downward onyour elbow, aiming to take your fingers alongyour spine.


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Easy Upward Stretch

1. Extend both hands straight above yourhead, palms touching.

2. Inhale, slowly pushing your handsupward, then backward, keeping yourback straight.

3. Exhale and relaxing from the stretchbefore you repeat.

Easy Chin to Chest Front

1. Place both hands at the rear of your head,fingers interlocked, thumbs pointing down,elbows point straight ahead.2. Slowly exhale, pulling your headdownward, aiming for your chin to touch yourchest.3. Concentrate on keeping your backstraight, with your shoulders down and back.

4. Relax your hands, and inhale as you liftyour head.


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The Importance of Hydration During Exercise

PF Training Plan Handout #2: The Importance of Hydration During Exercise

Did you know that you can lose as much as 1 to 2 quarts offluid though perspiration during 1 hour of hard exercise inthe heat? Your body requires water to function correctlywhile you are exercising. Our bodies are made mostly of

water and every cell depends on water as the universalmedium for carrying out all functions.

If you arent replenishing fluids lost through perspirationwith water or a sports drink, such as Gatorade, your muscles will tire more quickly andyou may experience muscle cramps. Your body may also have a hard time keeping itscore temperature regulated, which can lead to serious health conditions, such as heatexhaustion or heat stroke.

The National Athletic Trainers Association (NATA) has made the followingrecommendations regarding hydration and exercise:

Before exercise - Drink 17-20 ounces of fluid 2 to 3 hours before activity, and drinkan additional 7 to 10 ounces 10 to 20 minutes prior to exercise.

During exercise - While exercising, you should drink 7 to 10 ounces every 15minutes.

After exercise - Drink at least 20 ounces of fluid for every pound lost within 2 hoursof finishing your workout.

Here are some other tips to protect yourself from dehydration while you are exercising.

Dont wait until you are thirsty to drink water, since thirst is a sign that you are

already dehydrated.

Weigh yourself before and after your workout to estimate your sweat loss and fluidintake needs. If you gain weight during your exercise session you are drinking tomuch. If you lose weight you are not drinking enough.

Avoid drinking caffeinated beverages, such as coffee and soda, while exercising,since they can actually promote dehydration.

Keep a bottle of water or sports drink in your gym bag so that you have easy accessto fluids.

Check the color of your urine. If you are properly hydrated, your urine should be clearand light colored. If you are dehydrated, your urine may appear cloudy and dark.


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Beating the Heat During Summer Exercise

PF Training Plan Handout #3: Beating the Heat during Summer Exercise

Summer is a great time to enjoy exercise and otheractivities outside. But as the temperatures rise, so do thechances of becoming overheated. Whether you are aprofessional athlete preparing for the next big race or aweekend warrior playing a game of basketball with friends,

there are certain precautions you need to take beforeheading out into the heat. Here are some preparations youshould make in order to fully enjoy your time outdoors.

Schedule Your Exercise Time Wisely Try to plan your exercise or activities for earlyin the morning or later in the evening. Temperatures will be cooler at these times.

Take Timeouts Don't forget to take regular breaks. Allow for about ten minutes of restfor every hour of exercise. If there are children, older people, or less physically fit peopleparticipating in an activity, remember that they will require even more rest periods.

Be on the Lookout for Heat-Related Illnesses There are several types of heat-related illnesses, including muscle cramps, heat exhaustion and heat stroke. For moreinformation on these conditions and how to treat them, please see the Common Formsof Heat Related Illnesses handout.

Drink Plenty of Fluids Do not rely on your thirst as an indicator that you need toreplenish your body fluids. Be sure to drink before, during and after exercise in the heat.Try drinking water or Gatorade in order to replenish the fluids, electrolytes, andminerals that you sweated away during your activity.

Dress for the Occasion Whether you are an active participant or are watching fromthe sidelines, it is important to dress for the heat. Wear lightweight, light-colored, loose-fitting shorts and shirts made of breathable fabrics. Wear a shirt with long sleeves toprotect your arms from prolonged sun exposure. Apply sunscreen with a sun protectionfactor (SPF) of 15 or higher to all exposed areas of your body and reapply as directed.Wear a wide-brimmed hat to protect not only your head, but your ears, neck andshoulders, as well.

Preparation is the key to enjoying exercise and activities during the hot summer months.If you heed these simple suggestions and keep an eye out for signs of heat-relatedillness, you should be able to enjoy your favorite physical activities all summer long!


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Common Forms of Heat Related Illnesses

PF Training Plan Handout #4: Common Forms of Heat Related Illnesses Page 1 of 2

Heat Cramps Heat cramps usually occur when aperson perspires a lot during strenuous activity. When thishappens, the body is depleted of salt and moisture, andmuscles may contract, causing painful cramps.

What to look for:

Cramps or spasms in the abdomen, arms or legs.

What to do:

Cease all activity, sit in a cool place and drink clear juice, a sports beverage orwater.

Avoid returning to strenuous activity for a few hours after the cramps subside. If the cramps do not go away after an hour, seek medical attention.

Heat Exhaustion Heat exhaustion is a form of heat-related illness that typically

develops after several days of exposure to high temperatures and insufficientreplenishment of fluids. The elderly, people with high blood pressure, and people whowork in hot environments, such as construction workers, are most likely to suffer fromheat exhaustion.

What to look for:

Heavy sweating and pale skin Muscle cramping and weakness Dizziness and headache Nausea and vomiting

What to do:

Rest and drink cool, nonalcoholic beverages Get into an air-conditioned environment, take a cool shower or bath, and change into

lightweight clothing If symptoms worsen or do not subside within an hour, seek medical attention

Heat Stroke Heat stroke occurs when the body can no longer regulate itstemperature. The bodys temperature will rise rapidly, sweating will stop, and the bodywill no longer be able to cool down. Heat stroke can cause permanent impairment ordeath if immediate treatment is not provided.

What to look for:

Hot, dry skin that is red in color and a very high body temperature (over 103F, takenorally)

Dizziness and a throbbing headache A rapid, strong pulse Nausea or vomiting


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Common Forms of Heat Related Illnesses

PF Training Plan Handout #4: Common Forms of Heat Related Illnesses Page 2 of 2

What to do:

If you or someone you know is displaying these symptoms, seek medical assistanceimmediately. While waiting for emergency personnel to arrive, do the following:

Move the victim to a cool, shady area and give them cool liquids to drink. Monitor the body temperature until it drops below 101-102 F. Cool the victim rapidly using whatever method available. Spray them with a garden

hose; place them in a tub filled with cool water; or wrap them in a cool wet sheet andfan them vigorously.


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PF Training Plan Handout #5: Jogging Safely Page 1 of 2

Jogging is a great way to exercise and keep fit. After all,there's nothing easier than lacing up a pair of running shoesand heading outdoors. But jogging is not without risks. A littleknowledge and preparation can go a long way to preventinjuries and accidents.

Before you start, consult your physician. Yourphysician may suggest a stress test to evaluate yourcondition and can offer helpful advice specific to yourphysical condition.

Warm up before exercise. Warming up your muscles before you jog can decreaseyour risk of injury. Spend at least 5 to 10 minutes stretching and loosening themuscles that will be used while jogging. The increased blood flow of such a warm-upwill decrease tension in your muscles, improve their range of motion and can evenimprove performance. Also, warming-up can significantly reduce the chances of

muscle pulls, strains, sprains and other such injuries.

Pace yourself. Start jogging at a slower pace for the first few minutes or start your jog with a brisk walk. Sudden and unfamiliar exertions are most likely to causeinjuries. If you want to run faster or longer, limit increases to no more than 10percent a week.

Pay attention to how your body feels before and after a jog.Aches and painsare not uncommon after jogging. However sharp pain that lasts longer than 20-30minutes after a run could be abnormal. It's important to know your own body so youcan be alert to a pull or pain that could be an indication of a more serious injury.

Beware of sudden injuries. Most mild chronic injuries can be treated with acombination of stretching and strengthening exercises. Reducing mileage or icingthe affected area are treatment options. Ankle injuries can cause the ankle to turnblack-and-blue or to swell. However, the injury might not be a sprain if you can't bearto stand or bear weight on the injured foot. When in doubt, consult your physicianand obtain a x-ray to determine if the ankle is broken.

Watch out for acute and chronic injuries. Hamstring tears are common acuteinjuries - they usually cause sudden pain in the back of the thigh when thehamstrings are contracted suddenly and violently.

Treat injuries properly. Treatment of both above-mentioned injuries includes rest,ice, compression and elevation, commonly known as the RICE method. Once themuscles have recovered, begin a stretching regimen to prevent further injury.

Find out if jogging is right for you. If you have a bad back, constant sore knees,or other recurring injuries, the pounding of jogging may not be for you. Find anactivity that puts less stress and impact on the body.


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PF Training Plan Handout #5: Jogging Safely Page 2 of 2

Select the right shoes. A proper fit

means that your heel should be snugand not excessively slide up and down.Additionally, there should be about

inch between the end of your longesttoe and the end of the toe box.Consider support, comfort, durability,and foot-motion control. Periodically,check the soles of your shoes for signsof wear.

Alternate different brands and stylesof shoes.Doing so helps alleviate footproblems that develop because of aparticular shoe's construction. Using more than one pair can also prolong shoe life.

Cool down. At the end of your jog, cool down by slowing your pace or walking.Muscles that have carried you through a workout have contacted, and a session ofstretching is crucial. Muscles that are not conditioned this way are more likely tosustain pulls, strains, and spasms.

Make it a habit.Jogging only once a week, no matter how vigorous the activity, putsyou at risk of injury and fails to provide you with maximum aerobic and conditioningbenefits. Try to establish a minimum schedule of three 20 to 30 minute workouts aweek.


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PF Training Plan Handout #6: 10 Weight Training Exercises Page 1 of 6

Starting a Weight Training Program Weight training can boost yourstrength, tone your muscles andhelp you lose fat. Ready to start aweight training program?

Warm up with five to 10 minutes ofstretching or brisk walking. Withyour doctor's OK, choose a weightor resistance level heavy enoughto tire your muscles after about 12repetitions. With the proper weight,a single set of 12 repetitions canbuild muscle just as efficiently as

can multiple sets of the sameexercise.

To give your muscles time to recover, rest a day between exercising eachspecific muscle group. Remember to complement your weight trainingroutine with daily aerobic activity. Overall fitness will soon be yours!

Dumbbell Press Free weights are versatile weight training tools. Thedumbbell press works the pectoral muscles on the front of your chest.

Lie on your back with your kneesbent and your feet flat on the flooror weight bench. Outstretch yourarms with your elbows bent to 90degrees and your palms facingforward. Slowly press the weightsupward until your elbows arealmost straight. Don't lock yourelbows or push with your feet.Return to the starting position,being careful not to drop yourelbows below the surface of thebench. Repeat.


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Bent over Row with Dumbbell This weight training exercise is known asthe "bent over" row. It works the muscles in the back of your shoulders and

your upper back.

Start with one knee resting on theweight bench. Lean forward,supporting yourself with your hand.Hold the weight in your other handwith your arm hanging straightdown, as shown here. Pull theweight up until your upper arm isparallel to the weight bench.Return to the starting position.

Repeat.

Arm Curl with Dumbbell Thisexercise strengthens your biceps

the front muscles of your upper

arms.

Stand up straight with your feetabout shoulder-width apart andyour knees slightly bent. Hold theweight at your side with your palmfacing upward. Keep yourabdominal muscles tightened andyour back straight.

Slowly curl the weight up by bending your elbow. Hold your wrist straightthroughout the movement, and keep your upper arm aligned with yourbody. Slowly lower the weight to the starting position. Repeat.


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Triceps Extension This exercisestrengthens your triceps theback muscles of your upper arms.

Lie on your back with your kneesbent and your feet flat on the flooror weight bench. Point your upperarm to the ceiling, with your elbowbent to 90 degrees. Slowlystraighten your elbow, moving theweight upward. Return to thestarting position. Repeat.

Knee Extension This exercise uses an ankle weight to target yourquadriceps the muscles on the front of your thighs.

Apply an ankle weight to yourankle. Then sit on a chair orweight bench, with your feetdangling in a relaxed position andyour knees flexed at about 90degrees. In a slow, controlledmotion, raise your leg until it'salmost fully extended, pause, andslowly lower your leg to thestarting position. Repeat.You can do the same exercise on

a knee extension machine.


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Leg Press Weight machines can help you work your muscles in variousways. The leg press targets thequadriceps and hamstrings in yourthighs, as well as the glutealmuscles in your buttocks.

Adjust the seat of the machine sothat your legs are comfortablybent. Place your feet on theplatform slightly greater thanshoulder-width apart. Pushingthrough your heels, slowly

straighten your knees. Don't archyour back. Return to the startingposition. Repeat.

Hamstring Curl This exercise targets your hamstrings the muscles at

the back of your thighs.

Lie facedown on the weight bench.Position the pad just above yourankles. Keep your upper bodystable, but relaxed. Use thehandgrip for support only. Slowlybend your knees, pulling your feettoward your buttocks. Only go asfar as you can without moving your

pelvis or spine. Don't pull with yourarms, or arch your neck or lowerback. Return to the startingposition. Repeat.


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Push-Ups Weight trainingincludes exercises using your ownbody weight. Push-ups work yourchest, arms, shoulders and upperbody.

Lie facedown with your palms onthe floor at shoulder level, yourfingers pointing forward and yourarms extended. Bend your toes tokeep the bottoms of your feetperpendicular to the floor. Keepingyour back and legs straight, lower

yourself until your body is parallelto the floor. Rest your body weight on your palms and toes. Raise yourselfto the starting position. Repeat until you can't raise yourself up or your bodyalignment deteriorates.

Calf Raise The calf raise works

the calf muscles at the back ofyour legs. Stand with your feetslightly spread apart. Slowly riseup onto your toes, shown here.Pause, and then return to thestarting position. Keep yourabdominal muscles tight and yourback straight. Repeat until youcan't raise yourself up.

For greater challenge, holdweights at your sides with yourpalms facing your body while yourise up onto your toes.


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PF T i i Pl H d t #6 10 W i ht T i i E i P 6 f 6

Squats Squats work the quadriceps at the front of your thighs and thegluteal muscles in your buttocks.

Stand with your feet slightly greaterthan shoulder-width apart and yourtoes pointed ahead. Slowly loweryour body, bending through thehips, knees and ankles, shownhere. Stop when your knees arebent to 90 degrees. Maintain anormal back arch throughout themovement. Return to the starting

position. Repeat until you can'tlower yourself anymore.

For greater challenge, hold weightsat your sides with your palmsfacing your body while you squat.

the physical fitness training plan with 6 handouts attached

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