Physical Fitness Training Plan

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 to tissues, and to remove wastes, over sustained periods of time. Long runs and swims are among the methods employed in measuring this component. 2. Muscular Strength the ability of a muscle to exert force for a brief period of time. Upper-body strength, for example, can be measured by various weight-lifting exercises. 3. Muscular Endurance the ability of a muscle, or a group of muscles, to sustain repeated contractions or to continue applying force against a fixed object. Pushups are often used to test endurance of arm and shoulder muscles. 4. Flexibility the ability to move joints and use muscles through their full range of motion. 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 basic fitness components described above. Each workout will begin with a warm-up and end with a cool down. As a general rule, the workouts will be spaced throughout the week and 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 or her overall level of fitness. Included are some of the popular 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 to be used in the activity can also be included in the warm-up. MUSCULAR STRENGTH approximately two 20 minute sessions per week that include exercises for all the major muscle groups. Lifting weights is the most effective way to increase strength. The use of fitness cords and bands can be used to reduce the risk of injury and to keep equipment costs at a minimum.

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Physical Fitness Training Plan

MUSCULAR ENDURANCE approximately three 30 minute sessions each week that include exercises such as calisthenics, pushups, sit-ups, pull-ups, and weight training for all the major muscle groups. The use of fitness cords and bands can be used to reduce the risk of injury and to keep equipment costs at a minimum. CARDIORESPIRATORY ENDURANCE approximately three 20 minute bouts of continuous aerobic (activity requiring oxygen) rhythmic exercise each week. Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, rope-jumping, rowing, cross-country skiing, and some continuous action games like racquetball and handball. FLEXIBILITY ten to twelve minutes of stretching exercises performed slowly without a bouncing motion. This can be included after 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. 2. 3. 4. Warm Ups: Trunk Rotations, Arm Circles, Lunges, Stretching 10 Minutes Muscular Endurance: Push Ups, Sit Ups, Pull Ups 10 Minutes Cardiorespiratory Endurance: 30 Minute Class Run 30 Minutes Flexibility/Cool Down: Slow Walk, Stretching 10 Minutes

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

Supplemental handouts for the Physical Fitness Training Plan are attached and listed below: PF Training Plan Handout #1: Warm Up & Stretching PF Training Plan Handout #2: The Importance of Hydration during Exercise PF Training Plan Handout #3: Beating the Heat during Summer Exercise PF Training Plan Handout #4: Common Forms of Heat Related Illnesses PF Training Plan Handout #5: Jogging Safely PF Training Plan Handout #6: 10 Basic Weight Training Exercises Additional 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 the examining physician.

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Warm Up and Stretching

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 of injury. 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. Easy: Calf Correct Foot Position Foot alignment should be shoulder width apart, you can confirm this by standing either side of a straight line on the floor. When you take your rear foot back, it should not cross or move away from the midline, your foot should be pointing forward with your heel either flat on the floor, or raised if aiming to develop the stretch. Your front leg should bend so that when you look down over your knee, you can see the tip of your toes. Lean forward aiming to keep a straight line with your heel, hip and head.

For best results, push against a wall. Easy Soleus 1. Stand with both feet flat on the floor, pointing forward, half a stride apart. 2. Keeping your back straight, with your hands on your hips, exhale and lower yourself down, resting your bodyweight on the rear foot.

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Warm Up and Stretching

Easy Normal Stretch 1. Stand with your feet shoulder-width apart, one foot extended half a step forward. 2. Keeping the front leg straight, bend your rear leg, resting both hands on the bent thigh. 3. Slowly exhale, aiming to tilt both buttocks upward, keeping the front leg straight, and both feet flat on the floor, pointing forward. 4. Inhale slowly, and relax from the stretch. Repeat the stretch again, this time beginning with the toes of the front foot raised toward the ceiling, but keeping the heel on the floor. Easy Quadriceps Standing 1. Stand holding onto a secure object, or have one hand raised out to the side for balance. 2. Raise one heel up toward your buttocks, and grasp hold of your foot, with one hand. 3. Inhale, slowly pulling your heel to your buttock while gradually pushing your pelvis forward. 4. Aim to keep both knees together, having a slight bend in the supporting leg. Easy Side Lunge
1. Stand upright, with both feet facing forward, double shoulder-width apart. 2. Place your hands on your hips, in order to keep your back straight, slowly exhale, taking your bodyweight across to one side. 3. Avoid leaning forward, or taking the knee of the bent leg over your toes. As you increase the stretch, the foot of the bent leg should point slightly outward. 4. To increase the stretch, relax upward, slowly sliding your feet out a few inches to the sides.
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Warm Up and Stretching

Moderate Leg Over 1. Lie on your back, extending your left arm out to the side, while taking your left leg over your right, bringing the knee inline with the hips. 2. Keeping your right leg straight, use your right arm to push down on the knee of the left leg, exhaling slowly as you stretch. Easy Fetal Position 1. Lie on your back, keeping your head on the 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 while gradually lifting your buttocks off the floor. 4. You can stretch your neck, once in this position, by slowly tilting your chin to your chest. Easy Spine curve 1. Begin the stretch by laying on your front, with your hands close to your chest, fingers pointing upward. 2. Exhale, pushing yourself up with your arms and contracting your buttocks while keeping both feet firmly on the floor. 3. Look up toward the ceiling, to also feel the stretch in your neck. Easy Bar Twist 1. Stand with both feet facing forward, double shoulder-width apart, with legs slightly bent. 2. Use the bar to keep your upper body straight, with elbows high, as you slowly twist around in both directions. 3. Avoid moving at speed, or forcing the stretch

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Warm Up and Stretching

Easy Lower Back-Cat Stretch 1. Adopt a position on all fours; point your fingers forward and your toes behind. 2. Start with a flat back, and then drop your head downward, pushing your shoulder blades upward and outward as you elevate your upper back. Easy Elbows Back 1. Stand or sit up right, keeping your back straight, head looking forward. 2. Place both hands on your lower back, fingers pointing downward, elbows out to your side. 3. Exhale slowly while gently pulling the elbows back, aiming to get them to touch.

Easy Shoulder Strangle 1. Cross one arm horizontally over your chest, grasping it with either your hand or forearm, just above the elbow joint. 2. Exhale, slowly pulling your upper arm in toward your chest. 3. Aim to keep the hips and shoulders facing forward throughout the stretch.

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Warm Up and Stretching

Easy Bicep-Wall Stretch 1. Place the palm, inner elbow, and shoulder of one arm against the wall. 2. Keeping the arm in contact with the wall, exhale and slowly turn your body around, to feel the stretch in your biceps and chest. 3. Adjust the hand position either higher or lower and repeat to stretch the multiple biceps and chest muscles. Easy-Moderate Hand 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 on your elbow, aiming to take your fingers along your spine.

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Warm Up and Stretching

Easy Upward Stretch 1. Extend both hands straight above your head, palms touching. 2. Inhale, slowly pushing your hands upward, then backward, keeping your back straight. 3. Exhale and relaxing from the stretch before 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 head downward, aiming for your chin to touch your chest. 3. Concentrate on keeping your back straight, with your shoulders down and back. 4. Relax your hands, and inhale as you lift your head.

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The Importance of Hydration During Exercise

Did you know that you can lose as much as 1 to 2 quarts of fluid though perspiration during 1 hour of hard exercise in the heat? Your body requires water to function correctly while you are exercising. Our bodies are made mostly of water and every cell depends on water as the universal medium for carrying out all functions. If you arent replenishing fluids lost through perspiration with water or a sports drink, such as Gatorade, your muscles will tire more quickly and you may experience muscle cramps. Your body may also have a hard time keeping its core temperature regulated, which can lead to serious health conditions, such as heat exhaustion or heat stroke. The National Athletic Trainers Association (NATA) has made the following recommendations regarding hydration and exercise: Before exercise - Drink 17-20 ounces of fluid 2 to 3 hours before activity, and drink an additional 7 to 10 ounces 10 to 20 minutes prior to exercise. During exercise - While exercising, you should drink 7 to 10 ounces every 15 minutes. After exercise - Drink at least 20 ounces of fluid for every pound lost within 2 hours of 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 fluid intake needs. If you gain weight during your exercise session you are drinking to much. 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 access to fluids. Check the color of your urine. If you are properly hydrated, your urine should be clear and light colored. If you are dehydrated, your urine may appear cloudy and dark.

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

Beating the Heat During Summer Exercise

Summer is a great time to enjoy exercise and other activities outside. But as the temperatures rise, so do the chances of becoming overheated. Whether you are a professional athlete preparing for the next big race or a weekend warrior playing a game of basketball with friends, there are certain precautions you need to take before heading out into the heat. Here are some preparations you should make in order to fully enjoy your time outdoors. Schedule Your Exercise Time Wisely Try to plan your exercise or activities for early in 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 rest for every hour of exercise. If there are children, older people, or less physically fit people participating 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 heatrelated illnesses, including muscle cramps, heat exhaustion and heat stroke. For more information on these conditions and how to treat them, please see the Common Forms of Heat Related Illnesses handout. Drink Plenty of Fluids Do not rely on your thirst as an indicator that you need to replenish 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, and minerals that you sweated away during your activity. Dress for the Occasion Whether you are an active participant or are watching from the sidelines, it is important to dress for the heat. Wear lightweight, light-colored, loosefitting shorts and shirts made of breathable fabrics. Wear a shirt with long sleeves to protect your arms from prolonged sun exposure. Apply sunscreen with a sun protection factor (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 and shoulders, 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-related illness, you should be able to enjoy your favorite physical activities all summer long!

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

Common Forms of Heat Related Illnesses

Heat Cramps Heat cramps usually occur when a
person perspires a lot during strenuous activity. When this happens, the body is depleted of salt and moisture, and muscles 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 or water. 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 insufficient replenishment of fluids. The elderly, people with high blood pressure, and people who work in hot environments, such as construction workers, are most likely to suffer from heat 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 its temperature. The bodys temperature will rise rapidly, sweating will stop, and the body will no longer be able to cool down. Heat stroke can cause permanent impairment or death 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, taken orally) Dizziness and a throbbing headache A rapid, strong pulse Nausea or vomiting

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Common Forms of Heat Related Illnesses

What to do: If you or someone you know is displaying these symptoms, seek medical assistance immediately. 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 and fan them vigorously.

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

Before you start, consult your physician. Your physician may suggest a stress test to evaluate your condition and can offer helpful advice specific to your physical condition. Warm up before exercise. Warming up your muscles before you jog can decrease your risk of injury. Spend at least 5 to 10 minutes stretching and loosening the muscles that will be used while jogging. The increased blood flow of such a warm-up will decrease tension in your muscles, improve their range of motion and can even improve 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 cause injuries. If you want to run faster or longer, limit increases to no more than 10 percent a week. Pay attention to how your body feels before and after a jog. Aches and pains are not uncommon after jogging. However sharp pain that lasts longer than 20-30 minutes after a run could be abnormal. It's important to know your own body so you can 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 a combination of stretching and strengthening exercises. Reducing mileage or icing the affected area are treatment options. Ankle injuries can cause the ankle to turn black-and-blue or to swell. However, the injury might not be a sprain if you can't bear to stand or bear weight on the injured foot. When in doubt, consult your physician and obtain a x-ray to determine if the ankle is broken. Watch out for acute and chronic injuries. Hamstring tears are common acute injuries - they usually cause sudden pain in the back of the thigh when the hamstrings 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 the muscles 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 an activity that puts less stress and impact on the body.

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Jogging Safely

Select the right shoes. A proper fit means that your heel should be snug and not excessively slide up and down. Additionally, there should be about inch between the end of your longest toe and the end of the toe box. Consider support, comfort, durability, and foot-motion control. Periodically, check the soles of your shoes for signs of wear. Alternate different brands and styles of shoes. Doing so helps alleviate foot problems that develop because of a particular 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 of stretching is crucial. Muscles that are not conditioned this way are more likely to sustain pulls, strains, and spasms. Make it a habit. Jogging only once a week, no matter how vigorous the activity, puts you at risk of injury and fails to provide you with maximum aerobic and conditioning benefits. Try to establish a minimum schedule of three 20 to 30 minute workouts a week.

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10 Basic Weight Training Exercises

Starting a Weight Training Program Weight training can boost your strength, tone your muscles and help you lose fat. Ready to start a weight training program? Warm up with five to 10 minutes of stretching or brisk walking. With your doctor's OK, choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions. With the proper weight, a single set of 12 repetitions can build muscle just as efficiently as can multiple sets of the same exercise. To give your muscles time to recover, rest a day between exercising each specific muscle group. Remember to complement your weight training routine with daily aerobic activity. Overall fitness will soon be yours! Dumbbell Press Free weights are versatile weight training tools. The dumbbell press works the pectoral muscles on the front of your chest. Lie on your back with your knees bent and your feet flat on the floor or weight bench. Outstretch your arms with your elbows bent to 90 degrees and your palms facing forward. Slowly press the weights upward until your elbows are almost straight. Don't lock your elbows or push with your feet. Return to the starting position, being careful not to drop your elbows below the surface of the bench. Repeat.

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10 Basic Weight Training Exercises

Bent over Row with Dumbbell This weight training exercise is known as the "bent over" row. It works the muscles in the back of your shoulders and your upper back. Start with one knee resting on the weight bench. Lean forward, supporting yourself with your hand. Hold the weight in your other hand with your arm hanging straight down, as shown here. Pull the weight up until your upper arm is parallel to the weight bench. Return to the starting position. Repeat.

Arm Curl with Dumbbell This exercise strengthens your biceps the front muscles of your upper arms. Stand up straight with your feet about shoulder-width apart and your knees slightly bent. Hold the weight at your side with your palm facing upward. Keep your abdominal muscles tightened and your back straight. Slowly curl the weight up by bending your elbow. Hold your wrist straight throughout the movement, and keep your upper arm aligned with your body. Slowly lower the weight to the starting position. Repeat.

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10 Basic Weight Training Exercises

Triceps Extension This exercise strengthens your triceps the back muscles of your upper arms. Lie on your back with your knees bent and your feet flat on the floor or weight bench. Point your upper arm to the ceiling, with your elbow bent to 90 degrees. Slowly straighten your elbow, moving the weight upward. Return to the starting position. Repeat.

Knee Extension This exercise uses an ankle weight to target your quadriceps the muscles on the front of your thighs. Apply an ankle weight to your ankle. Then sit on a chair or weight bench, with your feet dangling in a relaxed position and your knees flexed at about 90 degrees. In a slow, controlled motion, raise your leg until it's almost fully extended, pause, and slowly lower your leg to the starting position. Repeat. You can do the same exercise on a knee extension machine.

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10 Basic Weight Training Exercises

Leg Press Weight machines can help you work your muscles in various ways. The leg press targets the quadriceps and hamstrings in your thighs, as well as the gluteal muscles in your buttocks. Adjust the seat of the machine so that your legs are comfortably bent. Place your feet on the platform slightly greater than shoulder-width apart. Pushing through your heels, slowly straighten your knees. Don't arch your back. Return to the starting position. 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 your ankles. Keep your upper body stable, but relaxed. Use the handgrip for support only. Slowly bend your knees, pulling your feet toward your buttocks. Only go as far as you can without moving your pelvis or spine. Don't pull with your arms, or arch your neck or lower back. Return to the starting position. Repeat.

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10 Basic Weight Training Exercises

Push-Ups Weight training includes exercises using your own body weight. Push-ups work your chest, arms, shoulders and upper body. Lie facedown with your palms on the floor at shoulder level, your fingers pointing forward and your arms extended. Bend your toes to keep the bottoms of your feet perpendicular to the floor. Keeping your back and legs straight, lower yourself until your body is parallel to the floor. Rest your body weight on your palms and toes. Raise yourself to the starting position. Repeat until you can't raise yourself up or your body alignment deteriorates.

Calf Raise The calf raise works the calf muscles at the back of your legs. Stand with your feet slightly spread apart. Slowly rise up onto your toes, shown here. Pause, and then return to the starting position. Keep your abdominal muscles tight and your back straight. Repeat until you can't raise yourself up. For greater challenge, hold weights at your sides with your palms facing your body while you rise up onto your toes.

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10 Basic Weight Training Exercises

Squats Squats work the quadriceps at the front of your thighs and the gluteal muscles in your buttocks. Stand with your feet slightly greater than shoulder-width apart and your toes pointed ahead. Slowly lower your body, bending through the hips, knees and ankles, shown here. Stop when your knees are bent to 90 degrees. Maintain a normal back arch throughout the movement. Return to the starting position. Repeat until you can't lower yourself anymore. For greater challenge, hold weights at your sides with your palms facing your body while you squat.

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