What’s New
Inside this edition: Welcome Students, APFRI Health Tip, APFRI
Classes, Great American Smoke Out 2009 and more...
From the Army Physical Fitness Research Institute
APFRI Publication No. 10-09
APFRI Welcomes You!
Welcome! We expect that this year will be a rewarding
experience for you. Part of that experience may be a health
and fitness assessment from the Army Physical Fitness
Oct/Nov 2009 Newsletter
Research Institute (APFRI). Following the assessment, you
are encouraged to attend the APFRI noon-time lectures and
small group classes to improve your health and fitness.
APFRI Offers Executive Fitness Classes
The APFRI Executive Fitness Program is honored to serve
you in many fitness related capacities. The Executive
Fitness Classes are designed to address any deficiencies
found during your assessment and provide information to
improve in those areas. Though the classes are designed to
address the results of the Health and Fitness assessment, they
are available to anyone in the community who is looking to
improve his/her fitness. The classes are on-going and posted
monthly at http://usacac.army.mil/cac2/cgsc/Events/APFRI/
index.asp. APFRI information is also posted on the
-
Comprehensive Soldier Fitness page on the CAC site at
http://usacac.army.mil/cac2/cgsc/CSF/index.asp
Army Physical Fitness Research Institute
The Executive Fitness Program staff encourages you to par-
ticipate in the classes that APFRI offers throughout the year.
Intermediate and advanced fitness classes will be offered in
order to provide a variety of challenges for the wide realm of
fitness levels in the Resident Student class. The Executive
Fitness Program offers the following classes:
Flexibility
During the APFRI assessment, you will be tested for overall
flexibility. Invariably, even before the test begins, staff
members hear “Oh, I am not going to do well at this…” or
“…you’re going to tell me I am the worst you’ve ever seen!”
You know you should stretch, but there is no time left in the
workout to squeeze it in. We all, at one time or another,
neglect this part of our exercise routine. At the same time, it
becomes increasingly difficult to move easily when we first
get out of bed. Have you ever noticed your running form not
as smooth as it once was or your stride length shortened be-
cause hip flexors are so very tight? How about tight low
back muscles because you sit in class all day or tight chest
muscles from sitting behind a computer. The purpose is to
provide a simple, clear method of identifying and isolating
the appropriate muscle groups for stretching while avoiding
harmful stretches.
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Oct/Nov 2009
Strength Training Fundamentals
Attending the Strength Training Fundamentals class is a
wonderful start to becoming stronger, faster and more power-
ful in everything you do. Are you an avid runner or cyclist?
Perhaps swimming is your preference. Regardless of what
mode of aerobic conditioning you prefer, the addition of
strength training, specific to that mode of exercise, is a tre-
mendous plus in terms of enhanced performance. All too
often the APFRI staff hears, “I don’t need to strength train…
I run!” While running is considered one of the best modes of
aerobic exercise, running is not a strength exercise unless
you perform a lot of hill training. The instruction and infor-
mation received in this class will get you on your way to
becoming more fit by providing a comprehensive entrance
level exercise prescription. This is important to establish so
that modifications can be made based on performance
oriented or health and fitness goals. During the academic
year, you will have a wealth of opportunities to learn and
perform intermediate and advanced strength movements, as
taught by the APFRI Executive Fitness staff.
Lumbar Stabilization
For many, performing thousands of crunches or sets on an
abdominal machine are the way to a strong stomach. OK…
but, these types of exercises target just a small portion of
your entire core musculature and may produce some low
back discomfort due to overemphasis on one muscle group.
Lumbar stabilization and core strengthening are terms often
used interchangeably, yet they are not one and the same.
Lumbar stabilization exercises target the deep muscles
(stabilizers) of the core, while core strengthening exercises
target the superficial trunk muscles (the movers). Before the
APFRI Executive Fitness Staff introduce you to performing
more difficult core exercises on something that moves such
as a physio-ball or BOSU® ball, a base foundation must be
established. This is analogous to building a house…the
foundation must be established and set before the walls and
roof are added. This class focuses on the foundation: a few
practical exercises to help develop strength and endurance of
the deep stabilizer muscles. The purpose is to educate par-
ticipants in proper training techniques applicable to everyday
activities and prepares them for more difficult exercises
taught in future APFRI fitness classes.
 CGSC Annex Noon-Time Lectures 1230-1330

October November
2~Running Shoe Lecture 2~Weight Management
5~Intermediate Strength Training 6~Deployment/High OPTEMPO
13~Weight Management 9~Metabolic Syndrome
14~Cholesterol 10~Increasing Aerobic Power
16~Deployment/High 18~Essentials of Strength Training
OPTEMPO
23~Metabolic Syndrome
28~Restorative Sleep
For more information
Please call 758-3439

http://usacac.army.mil/cac2/cgsc/Events/APFRI/index.asp

CGSC Annex Fitness Classes 1500 Gruber Gym

October November
2~Spinal Stabilization 6~Parent/Teen Strength Training
12~Physioball
14~Physioball
24~Flexibility
20~Power walking 30~ Strength Training Fundamentals
28~Strength Training Fundamentals

CGSC Annex APFRI Professional Exercise Staff

Ms. Susanne Dale, BS

ACSM Certified Health Fitness Specialist®
Exercise Physiologist
Mr. Tommy Davis, MS
ACSM Certified Health Fitness Specialist®
Exercise Physiologist
Mr. William North, MS
ACSM Certified Health Fitness Specialist®
Exercise Physiologist
Mrs. Tracy McClung, MS References
Page 3 Health Tip
Physical Therapy Tech Archives of Internal Medicine June 8, 2009
Ms. Angela Sanchez, MS abstract at <archinte.ama-assn.org/cgi/>
Page 3 Great American Smoke Out
Rehabilitation Therapy Tech http:quitsmoking.about.com/od/
nicotineeffects.htm
American Heart Association
http://www.cancer.org/docroot/subsite/
greatamericans/Smokeout.asp

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 Healthy Snack Idea Avocado and Corn Salsa
Serves: 8
 3/4 cup(s) frozen corn, thawed Serve with baked chips or low fat pita
 1/2 cup(s) quartered grape tomatoes Calories: 50 per serving
 1 medium avocado, diced Toss avocados, tomatoes, corn,
 1 tablespoon(s) chopped fresh cilantro cilantro, lime juice and salt in a medium
 2 teaspoon(s) lime juice bowl. Put in the refrigerator for one hour
 1/4 teaspoon(s) salt then serve. Enjoy!

APFRI Health Tip for the Month

If you're concerned about high blood pressure, make sure you get a good night's sleep. A new study
at the University of Chicago, among the first of its kind to objectively measure sleep duration, reports
that for every one-hour reduction in sleep, the risk of hypertension increased 37%. Shorter sleep
times were similarly linked with higher blood pressure levels and adverse changes in blood pressure.
Your diet and lifestyle can make a difference in these risk factors: Obesity, high sodium intake, drink-
ing too much alcohol, and lack of physical activity. Although stress is often mentioned as a risk factor,
stress levels are hard to measure, and responses to stress vary by individual.

Great American Smoke Out 2009

For the past 30 years, the American Cancer Society has challenged Americans on the third Thursday in
November to stop smoking for one day. The premise is that if you can do it for one day, then it is possible to
quit for good.
We all know the health risks with smoking to include emphysema, heart disease, chronic bronchitis, chronic
obstructive pulmonary disease (COPD) and cancers. So, if we understand that tobacco products cause all these
health problems then why is it so difficult to quit? Addiction is not just a will power issue. Even our new
president, Barack Obama, struggles with the addiction of nicotine. The purpose of this article is to examine
how nicotine affects brain chemistry and why it is so difficult to stop.
Our brain is made up of billions of nerve cells. The nerve cells communicate by releasing chemical
messengers called neurotransmitters. Each neurotransmitter is like a key that fits into a special "lock," called a
receptor. These receptors are located on the surface of nerve cells. When a neurotransmitter finds its receptor,
it activates the receptor's nerve cell.
The nicotine molecule is shaped like a neurotransmitter called acetylcholine. Acetylcholine and its
receptors are involved in many functions, including muscle movement, breathing, heart rate, learning, and
memory. They also cause the release of other neurotransmitters and hormones that affect your mood, appetite,
and memory. When nicotine gets into the brain, it attaches to acetylcholine receptors and mimics the actions of
acetylcholine.
Nicotine also activates areas of the brain that are involved in producing feelings of pleasure. Scientists
recently discovered that nicotine raises the levels of a neurotransmitter called dopamine in the parts of the
brain that produce feelings of pleasure and reward. Dopamine, which is sometimes called the pleasure
molecule, is the same neurotransmitter that is involved in addictions to other drugs such as cocaine and heroin.
Researchers now believe that this change in dopamine may play a key role in all addictions. This may help
explain why it is so hard for people to stop smoking.
Yes, it is difficult to quit, but not impossible. Today there are many tools to help a person kick the habit.
Participate in the Great American Smoke out challenge on November 19 and contact the American Heart
Association at http://www.cancer.org/docroot/subsite/greatamericans/Smokeout.asp to obtain resources and
materials to help you stop using tobacco products. Also remember……..
"Exercise can't counteract the damage being done to your body while you continue to smoke. What exercise
can do is help you kick the habit."- Kenneth H. Cooper
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